If you or someone you know is looking for vegan nutrition information to use during pregnancy and once your child is born, here’s a terrific handout written by Reed Mangels, PhD, RD: https://www.vrg.org/nutrition/vegan_pregnancy_brochure.pdf

You’ll find a sample vegan menu to follow during pregnancy, as well as a feeding schedule for vegan infants, toddlers, and young children.

photo from Smoothie King

Looking to cool down when on the road? Stop off at a Smoothie King and you’ll find many vegan options. See: https://www.smoothieking.com/landing-pages/vegan-mixed-berry/plant-based

Recent topics brought up include:

– The “I need to go grocery shopping” lunch! What are you all packing your kiddos for lunch every day?

– Enter VRG’s 2025 Video Contest

– We’re updating our bookshelf now that my daughters are ready to branch out from early readers. Some of their current favorites are Sprig the Rescue Pig, My Mom Eats Tofu, and Not a Nugget, but they’re ready for stories that offer a bit more of a challenge, while still being age-appropriate for 6-year-olds. We’d love your recommendations for plant-based kids’ books or storybooks that focus on animal compassion. What are your family’s favorites?

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

photo from Ethical Wares

Enjoy the outdoors: you may want to go hiking in the USA, Canada, and/or Europe. Below is a list of online stores offering vegan hiking boots and shoes.

Ethical Wares out of Wales in the United Kingdom offers a wide variety of hiking boots See: https://www.ethicalwares.com/footwear/walking-boots-and-shoes/

Merrell in the USA offers some vegan hiking shoes. Search under “vegan hiking shoe or boot.” See: https://www.merrell.com

REI offers several vegan hiking shoes and boots. Search under “vegan hiking shoe or boot.” https://www.rei.com/

Thesus headquartered in Toronto, Canada and will ship hiking shoes for women to Americans. Search under the word vegan boot. See: https://thesusoutdoors.com/

Will’s Vegan Store in London, England offers hiking boots for men and women. See: https://us.wills-vegan-shoes.com/

photo from www.herbivoracious.com

by Reed Mangels, PhD, RD

There were six hungry vegans trying to decide on dinner. The first person disliked mushrooms. The second abhorred black olives. The third followed a strict gluten-free diet and avoided onions and garlic. The fourth didn’t feel like eating dried beans. The fifth and sixth didn’t have strong feelings as long as it didn’t take too long to make dinner. We didn’t have time to go to the store, so we decided to use what was on hand.

Polenta with several toppings worked for everyone! Prepared simply by following the package instructions (boil salted water, whisk in polenta, reduce heat, cook stirring occasionally), the polenta was quick, gluten-free, filling, and was compatible with several sauces. We made one sauce with canned, diced tomatoes, chopped onions, garlic, frozen pepper strips, olive oil, nutritional yeast, and seasonings. The second sauce also featured canned, diced tomatoes along with frozen chopped spinach, sliced kalamata olives, and sautéed mushrooms. While the sauces and polenta cooked, we roasted chickpeas which had been tossed with olive oil, nutritional yeast, and salt. In about half an hour, dinner was on the table and everyone could eat happily.

Vegan Journal has run two articles on vegan grilling that you might find helpful:

Gourmet Grilling by Chef Nancy Berkoff, EdD, RD includes grilling tips as well as recipes for Grilled Eggplant, Mediterranean Grilled Portobellos with Pine Nuts, Curried Barbecue Tempeh, Roasted Pepper and Eggplant Dip, Pineapple Peach Salsa, Japanese-Style Grilled Asparagus, Grilled Sweet Peaches, and Roasted Corn. See: https://www.vrg.org/journal/2002issue3/2002_issue3_gourmet.php

Nancy also wrote another article titled Outdoor Feast and it includes vegan recipes for the grill including Tofu and Potatoes Kebobs, Vietnamese “Beef” Salad, Lime and Chili “Steaks,” and Grilled Pineapple. See: https://www.vrg.org/journal/vj2015issue2/2015_issue2_outdoor_feasts.php

To subscribe to Vegan Journal in the USA, visit: https://www.vrg.org/member/2013sv.php

How often have you wanted to make a gift in honor of a loved one or friend but weren’t sure which charities are vegan-friendly, pro-environmental, or pro-animal rights? Please remember The Vegetarian Resource Group. You can make a gift in memory of a loved one or as a living tribute to honor someone you care about on a special occasion, such as a wedding or birth. We’ll send an acknowledgment to you and to the recipient(s) you choose. Your gift will support educational programs and help promote veganism.

Donate at vrg.org/donate or make checks payable to The Vegetarian Resource Group and mail to PO Box 1463, Baltimore, MD 21203.

Photo from Unwind

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: www.vrg.org/restaurant

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Bubbies Plant Burgers and Breakfast, 1721 Crystal Dr., Arlington, VA 22202

Serving breakfast daily and Kosher Certified, Bubbies Plant Burgers offers a large menu, listing plenty of gluten-free options and a kids’ menu. Breakfast choices include Orange Jules, crafted with freshly juiced Navel and Blood orange; creamy vanilla and banana in a cup; and several house-made vegan egg and cheese sandwich variations. One example is Grilled Cheese Egg and Avocado (house-made egg, mashed avocado, red pepper slices, and yum sauce) on a grilled inside out potato roll with various add on options. There’s also Fried Chick’n and Waffle Sammie showcasing fried plant-based chick’n in hot maple agave. At Bubbies, a Monkey Wrench in your plans is a plant-based burger, house-made American cheddar, fried onion ring, pickled jalapeno, lettuce, tomato, pickle, and BBQ sauce on a roll. Another Sammie is Panko Fried Green Tomato Club with house-made American Cheddar, plant belly bacon, tomato, and agave mustard. Italian Chopped Cheese features Italian seasoning, grilled onions, red peppers, cheddar, pepper jack, parmesan, on a Philly style hoagie roll. Caesar Fried Chick’n Burrito offers fried plant-based chick’n, rice, capers, parm cheese and Caesar dressing in a grilled, soft tortilla. Oaxaca Cheese Quesadilla is a large, soft flour tortilla, grilled with house-made cashew cheese, cashew crema, and yum sauce. Crafted from mushroom root, Grilled Steak Salad is served with cashew bleu cheese, greens, fresh dill, red pepper, onion, tomato, pickled carrot, cucumbers, fried shallots, and cherry blossom balsamic vinaigrette. For your Side hustle, besides House-Roasted Sriracha Cashews, they serve many types of fries like Parmesan Garlic Herb, Sweet Potato, and Avocado Fries–Avocado wedges fried in seasoned fry mix, with a side of yum sauce and grape sauce. Sweets include hand-spun Milkshakes with house-made Vanilla, Fresh Strawberry, Chocolate Tahini and Pistachio, oat ice cream, classic malt shop style soy Ice Cream Floats, Almond Butter Cookie with butterscotch and white chocolate, made in house, rotating Muffin assortments, and more.

Level 5 Donuts, 2068 Atwood Ave., Madison, WI 83704

Level 5 Donuts is happy to be cruelty-free, proclaiming, “There are no animals harmed in the production and distribution of our Donuts.” Yay to that! Besides being 100% vegan, their products are also nut and nut milk free unless labeled otherwise. This place is obviously all about the donuts–all kinds of donuts! Just a few of the myriad of donut flavors are several Chocolate varieties, Boston Dream, Churro, Strawberry Rhubarb Crisp, Caramel Brownie, Blueberry Lemon, Chai, Oreo, Apple Fritters, Hazelnut Fudge Brownie, Berry Cheesecake, Maple Long John, Mango Chile, Matcha, Cherry Almond, Chocolate Chess Pie, Almond Joy, Strawberries and Cream…Well, you get the idea! If savory is what you crave, they even have a Garlic Chive Cream Cheese Donut with everything bagel seasoning!

Mike’s Vegan Grill, 609 S. 15th St., Unit 111, Wilmington, NC 28412

Mike’s Vegan Grill features a regional take on classic comfort foods like sandwiches, burgers, hot dogs, and loaded fries. They do offer combos; try the BBQ Sandwich, the Carolina Burger, the Philly Cheesesteak, or the Carolina Hot Dog with one of their many french fry options. The BBQ Sandwich was bold and delicious, with a unique texture, while the Philly was made from Beyond Beef and was accompanied with peppers and onions, seasoned, and served on a soft bun. The Carolina Dog was flavorful and included coleslaw, while the Fiesta Fries were loaded with chili, tomatoes, onions, and a delicious spicy mayo.

Sunshine Vegan Eats, 893 Jefferson Ave., Buffalo, NY 14204

At Sunshine Vegan Eats, breakfast brings many choices such as Cajun Cheesy “Shrimp” and Grits Polenta with Cajun seasonings and vegan cheese, vegan Chicken and Waffle, Hot Cakes, French toast, Burrito options, and more. Some appetizers are sautéed Brussels Sprouts in house-made apple glazed sauce; Flatbread Pizza with sautéed mushrooms, buffalo sauce, mozzarella cheese, spinach, peppers, red onions, balsamic drizzle, and a side of ranch; Impossible Egg Rolls stuffed with a blend of Impossible, cabbage, and peppers with sweet chili sauce; and house made impossible Pastelillos with vegan cheese, peppers and onions. There are Wraps, Burgers and Hoagies too like spinach Sunshine Vegan Wrap with spicy kale, vegan mayo, sun-dried tomato and sweet coconut corn couscous; seasoned Jerk Cheesesteak with mushroom, melted cheese, sautéed peppers, onions, salad fixings; and more. Entrées include pan seared, demi-glazed Lions Mane Mushroom, with garlic whipped mashed potatoes and spinach, as well as 893 Fried Chicken—oyster mushroom pieces in SVE seasonings, cornbread, and Sides. Entrée Sides include Yam, Jalapeño Cornbread, Collard Greens simmered in SVE seasonings, onions, and peppers, and other choices. They also offer daily specials like fried banana blossom Fish Tacos with lettuce, tomato, and vegan tartar; Lasagna Roll Ups—a mushroom blend with Impossible, spinach, house-made ricotta and mozzarella; Carrot Tuna; and more. They have smoothies, teas and fresh juices too. For dessert there’s Peach Cobbler, Banana Pudding, and Chocolate Chip or Oatmeal Raisin Cookies.

Taste: Plant Based, 771 NJ-168, Blackwood, NJ 08012

No time to cook or need a quick lunch on the go? Founded and owned by a vegan, registered dietitian who is passionate about creating “tasty, nutrient-dense foods,” Taste: Plant-Based has you covered. Prepackaged meals, soups, and salads are all made onsite and include many gluten-free options. Happy to support local, plant based businesses, they also offer a limited selection of shelf-stable, refrigerated and frozen grocery and snack items. Some salads are Corn and Pea with Cucumber, Grape Tomato, Vegan Mozzarella Shreds, and Apple Cider Vinaigrette and Mixed Grain with Barley, Quinoa, Lentils, Dried Cranberries, Sunflower Seeds, Cilantro, and Brown Sugar. Soups include Pumpkin Spice with Carrot, Onion, Oat milk, Cinnamon, Ginger, Nutmeg, Brown Sugar, Apple Cider Vinegar, and Vegetable Broth; Chickpea Noodle featuring Fusilli, Carrot, Celery, Onion, Garlic, Oat milk, and Vegetable Broth; and Chunky Potato with Carrot, Celery, Onion, Garlic, Marjoram, and Nutmeg. There’s also Hearty Vegetable, Mediterranean Bean and more. Meals  include Eggplant “Meatballs” with White Kidney Beans, Onion, Garlic, Panko, and Marinara; Mushroom Chick’n and Rice made with Onion, Flour, Vegan Butter-Style Spread, Soy Sauce, and Parsley; Red Bell Stuffed Peppers with Chickpeas, Rice, Button Mushrooms, Vegan Mozzarella-Style Shreds, Marinara, and Parsley; Chickpea Tikka Masala featuring crushed tomato, Oat milk, Onion, and  Indian Seasoning; Hearts of Palm Cakes crafted with Onion, Bell Pepper, Panko Breading, Vegan Mayo-Style Spread, Garlic, Chili Powder, Soy Sauce, Apple Cider Vinegar; and Dill and White Bean and Basil Ravioli with Vegan Mozzarella-Style  Shreds, Marinara, and Parsley. Besides all this, they have Chick’n Parm, Vegan Chili, Asian-Style Brown Rice and veggies, Gluten-Free Mac ‘n’ Cheeze, and still more!

Unwind, 916 SE 34th Ave., Portland, OR 97214

Unwind is a vegan food truck offering pasta, small plates, and charcuterie boards. Shareables include panisse with mushroom duxelle and white cheddar as well as polenta with mushrooms, roasted calçot, and pickled potato. Charcuterie boards offer a rotating selection of vegan cheeses as well as antipasto, seasonal jam, and mushroom pate. Tortelli with kohlrabi purée and pickled ramps, garganelli with fava beans and sugar snap peas, and parisian gnocchi with grilled nopales and caramelized onion are among the entrées available on the menu.

Voagies, 1542 Ralph David Abernathy Blvd., Atlanta, GA 30310

Voagies serves all types of vegan hoagie sandwiches!

In high school I co-founded my school’s first Green Club. A significant focus of our work involved educating others on the importance of reducing meat and dairy intake. I also worked as a recipe tester and developer creating new vegan videos for the organization Climate Diet. Some of my favorite recipes included Spicy Almond Udon Noodles, Chicken (oyster mushrooms) and Waffles, and vegan Bulgogi Rice Bowls. In a three-year internship with Around the World in 80 Fabrics, I did work on stories related to vegan fashion. I synthesized interviews related to alternative fabrics. For example, instead of leather to make boots, people can instead make leather out of different fruits. Mycelium (mushrooms) and Pinatex (pineapple) are just some example of what can be substituted for the classic leather. I also did illustration for a children’s book about climate resilience, including awareness about limiting meat intake and switching to a more plant-based diet. In addition, I worked with Miriam’s Kitchen, which supplies meals for the houseless in DC. For Miriam’s Volunteer Appreciation Day, I was asked to come up with a vegan hors d’oeuvres menu. Some of the dishes I developed included rosemary stuffed mushrooms and vegan crab cake sliders.

In college I plan to study food science with the goal of developing sustainable, plant-based meat and dairy alternatives that are both environmentally friendly and cruelty-free.

Support Young Veg Activists

To send support for additional scholarships and internships, donate at www.vrg.org/donate or call (410) 366-8343. You can also send a donation to VRG, P.O. Box 1463, Baltimore, MD 21203.

Do you know an amazing high school student who promoted veganism? If so, let them know about our annual scholarship contest. The deadline for high school seniors is February 20^th of each year. To see scholarship rules and past winners, visit www.vrg.org/student/scholar

Pasta with Chickpea and Mushroom Pesto

Olga Kouloufakos serves up a variety of Mediterranean vegan recipes in an issue of Vegan Journal. You can prepare Stuffed Tomatoes; Vegan Meatballs (based on mushrooms and oats); Moussaka; Pasta with Chickpea & Mushroom Pesto; and Lasagna.

Read her entire article here: https://www.vrg.org/journal/vj2024issue3/2024_issue3_mediterranean_mainstays.php

To subscribe to Vegan Journal, visit www.vrg.org/member