October is National Pasta Month – Enjoy these Vegan Pasta Dishes!

Pasta can be prepared in so many ways vegan-style. Here’s links to pasta recipes and tips (as well as pasta sauces) we’ve run in previous issues of Vegetarian Journal:

Make Ahead Pasta Delights

Hot and Cold Pasta Salads

Pasta Perfect

Regional Italian and Sicilian Pasta Sauces

Vegan Mac and No-Cheese with Zucchini “Cream” Sauce

To subscribe to Vegetarian Journal, visit:
http://www.vrg.org/member/2013sv.php

By Alicia Hückmann, intern visiting from Germany

Growing up in a tiny, rural German village as the descendant of sausage-lovers, I was destined to get in trouble when I decided to become a vegan. To be fair, I was already 18 years old and moving into my own flat at that time, so I probably had different opportunities of dealing with the issue than younger teenagers might have. The arguments I regularly got into, the accusations I had to face, and the mistakes I made, however, were probably very similar to those of any other underage vegan. For this reason, I made a list of the three main reasons my parents did not approve of my diet and what I did (or could have done in retrospective) to prove them wrong.

Health
What they said: “Veganism is bad for your health. Your diet is not balanced at all.”
What I heard: “We don’t care if you did hours of research on nutrients because parents always know better and that’s a fact.”
What they probably meant to say: “We worry about you and we want you to be healthy. Some sources say that veganism is not good for teenagers and even though we don’t know for sure whether they are wrong, we would rather you listen to them than take an unnecessary risk.”

Whenever I talk to non-vegans about my experiences following a plant-based diet, health concerns are among the first things they respond with. Not very surprising considering how schools and dietitians constantly tell us that we need cow’s milk for our bones, that meat is full of iron and protein, and so forth. We are raised to believe that animal products are an indispensable part of a balanced diet. And although vegans statistically have a lower risk of developing typical diseases of civilization like diabetes, their diet is more commonly associated with malnutrition and deficiencies by the general public – and probably also by your parents. What many people don’t realize, however, is the fact that most vegans are just as aware of these requirements as they are. After all, switching to a healthy vegan diet often includes research that includes knowledge of nutrients and potential sources for them. For this reason, many vegans are actually much better informed about food than the average meat-eater!

So when talking to your parents about their health concerns, you want to make clear that you did enough research to make a responsible decision. If you haven’t already, check out The Vegetarian Resource Group’s general vegan nutrition guide (http://www.vrg.org/nutshell/vegan.htm), our brochure for vegan teenagers (http://www.vrg.org/nutrition/VeganNutritionForTeenagers.pdf) or other nutrition related articles (http://www.vrg.org/nutrition/) for scientific facts. Being able to list a few good sources for protein, iron, and calcium as well as to explain how to handle Vitamin D and B12 can be a good way of proving to your parents that you know what you’re doing. Also, put together an exemplary combination of fruits, vegetables, and grains or even a full menu that can provide you with enough nutrients to meet the recommended daily amount of all important nutrients.

If this doesn’t already convince your parents, you can offer to have your blood levels checked on a regular basis (which is something both vegans and non-vegans could be doing anyway). I had my first blood sample taken after about half a year of being a vegan – the results didn’t only take away much of my parents’ skepticism but also reassured me that my planning had worked out perfectly well. Most people when switching diets would not go to this extent though.

Extra burden/misinformation
What they said: “Vegan food is exorbitant; we don’t have enough money for that. Besides, do you expect me to cook for the family AND give you special treatment?”
What I heard: “We have no clue what veganism is all about but that doesn’t mean we have to listen to your explanations and suggestions when we can just give you a rant about it.”
What they probably meant to say: “The decisions you make often affect the entire family, not just yourself. We have enough things to worry about. If you ask for special treatment, it makes us feel like you don’t appreciate that we are already doing so much for you.

Due to the fact that I was already living on my own when I became a vegan, cooking is a rather minor issue for me and my family. The only times it becomes a bit problematic is during weekends and holidays when I come home. As my family’s kitchen is not exactly vegan-friendly – bread, apples, and tomatoes are among the few things that don’t contain any animal products – I often have to rely on them taking me to the closest grocery store in a nearby town.

So this is the first tip I have for you: Go shopping together with your family. Don’t just give them a list of the things you need. When it comes to processed vegan food especially, it can get pretty confusing for non-vegans – and you don’t want their first vegan shopping experiences to be frustrating. If they insist that veganism is expensive, prove them wrong. Instead of wasting your money on meat and dairy alternatives that you don’t necessarily need, try to focus on simple, healthy and cheap food like dry lentils (iron!) and beans (protein!) as well as fresh fruits and vegetables. You and your family will be surprised how much money can actually be saved by cutting down on animal products.

Once you’ve managed to sneak your vegan food into your family’s kitchen, you’ll have to find a solution for family dinners. While cooking for three or more people is already a lot of work, it gets worse if one of them demands a different meal. Then again, do you really need special treatment? Many (side) dishes can be enjoyed by both meat-eaters and vegans as they are – like stir-fried vegetables or soups – and sometimes there is only one or two ingredients that need to be replaced in order for the dish to be vegan. If your parents decide to make a salad for example, ask them to put some of it in a separate bowl before adding any non-vegan ingredients or dressing. Make a list of meals and sides that are vegan “by accident” (like spaghetti with tomato sauce) and that are enjoyed by everyone in the family. In case your parents are not very compromising (or not keen on eating vegetables in general), you’ll probably have to cook for yourself. With hundreds of thousands of quick and easy vegan recipes out there, this should not really be a problem though. Once you move out and have to rely on your own, you will probably be very thankful for this experience, by the way!

One final tip for this section: Never try to shame or convert anyone at the dinner table (or anywhere, ever). The best thing you can do in order to get people interested in and more accepting of your diet is setting a good example. If anyone makes comments about your food (how they could never live without xy, how plants are not filling at all, etc.), surprise your family with a vegan version of their favorite dish, a cake, muffins, or even a full vegan menu.

Growing up
What they said: “Vegan? That’s just another silly phase. Why can’t you just be a normal person like everyone else?
What I heard: “We have no intentions of taking you or your life choices seriously, no matter how grown up you think you are.”
What they probably meant to say: “We are not ready to accept that you are growing up so quickly and making life choices that are so different from ours. It gives us the impression that you are estranging yourself from us, maybe even willingly.

Looking back I know that many of the fights my family and I had about veganism were not about veganism at all. Did you notice that you could replace “vegan” with basically anything in the example above, be it an unusual hobby, a career path you’re interested in, or even the wish to get tattooed? During our teenage years, we struggle to find out who we are and what we want to do with our lives. And as if this wasn’t enough of a burden already, we also have to deal with the fact that our parents are not always happy with the results.

I like to think about my decision to go vegan as the tip of an iceberg. Just like the bit of ice that is visible above the surface, my diet was not actually a big issue in itself after a while, yet something of whose existence my family was reminded of each time we had a meal together. The many arguments we had as a result were not solely centered about veganism but always gradually drifted towards underlying and more deeply rooted issues like the fact that I was living away from home and that they hated my significant other. In the end, it all came back to their fear to lose touch with as well as control over me and to be unable to protect me from making (what they considered) bad decisions. At some point I realized that veganism really only served as a trigger or an excuse to start a fight about the topics they actually cared about.

So if your parents react unreasonably sensitive or aggressive to your new diet, try to look at the bigger picture. Are there any other issues that bother your parents at the moment? Do they have the impression that you are distancing themselves from them?

If yes, I am afraid this is an issue that cannot be solved as easily as the two before. The only tips I can give you for this one: Firstly, don’t join the argument. If you can already guess where it is going to end, make clear that you are not going to have the same discussion again unless they have any new questions that you haven’t answered yet. And secondly, let your parents know that no matter what you do, you will always love and appreciate them. On first sight, going vegan could be (wrongly) interpreted as estranging yourself from your meat-eating family – but doesn’t your choice rather prove that your parents succeeded in teaching you empathy, commitment, and critical thinking?

One final remark: While some parents are very supportive of their vegan children from the very beginning, others will need a little persuading in the beginning. And then there are parents like mine who will slowly start to tolerate their children’s diet choices after a year or longer. I have been a vegan for more than 1½ years now and finally reached a point where my family does not make comments about the food on my plate and mostly leaves me alone during meals. On the other hand, my sister has become a big fan of my cooking skills and always asks me to make a cake when she has a party. In the end, the most effective ways to convince someone that veganism isn’t that bad after all are patience, persistence, and kindness!

By Casey Brown and Heather Francis, Vegetarian Resource Group Interns

In conjunction with the 100th year anniversary of The National Park Service, over the past couple of months, we have been working on a project where we have been contacting the United States National Parks in hopes of finding out whether or not the parks offer vegetarian/vegan meals.

Over the course of the project we found most National Parks don’t have any vegan options for their park services. What we discovered were convenience stores and snack shacks for many visitors to stop by as they are traveling through the parks. Most convenience stores contain trail mix, nuts, and various fruit selections for vegan and vegetarians alike. Since most don’t have options, we have compiled a list of the National Parks with neighboring veg-friendly restaurants (if there are any). For the parks that do contain veg-friendly options, we added them to the list as well.

Although the list has taken two months to put together, it hasn’t been super difficult to reach these parks. The park rangers and staff working for the National Park Service have been super receptive in answering our questions about whether or not their park has vegetarian and vegan options. For example, in Bryce Canyon National Park in Utah The lodge at Bryce Canyon Restaurant contains vegan options on their menu with a Gardein Chicken substitute for lunch/dinner. Also at Crater Lake National Park in Oregon the Crater Lake Lodge Dining Room offers two options for dinner that are vegan: Roasted Portobello and a Vegetable Pasta Dish.

To read the entire article, visit:
http://www.vrg.org/travel/doc/NationalParkDining.pdf

By Casey Brown, VRG Intern

The other weekend I had the opportunity to volunteer at the Abell Street Festival in Baltimore. This event is held every year, and it features live music, non-profit organizations, vendors, food, and much more. It started with “A Day at the Museum” Parade, where many of kids from the community came dressed up in unique costumes. Following the parade, the festival began and the crowd dispersed to look at the various non-profit organizations and vendors that were there.

Another intern, Alicia, and I spent the afternoon at the festival interacting with a lot of people from the community around Abell Street. Throughout the day we met with a lot of vegans and vegetarians and people who were interested in the lifestyle. Others noticed our booth and became really excited because they knew friends who were vegan/vegetarian, and they wanted to take some of our resources and recipes home to share with them. Our Baltimore Dining Guide was especially popular among them since they were able to find information on vegan-friendly restaurants in the area for occasions when they were dining out with their vegan friends and partners.

We also met a man who was recently diagnosed with diabetes and was turning towards a plant-based lifestyle as part of his treatment. He was eager for more recipes and information on plant-based living. We were able to provide him with a copy of our Vegetarian Journal, multiple brochures including “Vegetarianism in a Nutshell,” and books like Vegan Menus for People with Diabetes. He was grateful for the information we provided him and seemed more confident in his decision to opt for a plant-based lifestyle after receiving these resources.

We spoke with another person who used to be a vegan, and he was hoping to transition back into the lifestyle. He was interested in learning more about our personal transitions, and he made sure to take plenty of resources in order to motivate himself. We even met an 11-year-old who told us she transitioned to the vegetarian lifestyle just two days prior to the festival. She was thrilled to see our booth, and her family was able to get information on vegetarian diets for children through our “Vegan Nutrition for Pregnancy and Childhood” brochure and our “Vegan MyPlate” handout. They also made sure to get a copy of Vegetarian journal for more information and recipe ideas. We spoke with another individual who told us that he was raising his son as a vegan. He made sure to take those same resources home as well as one of our “I Love Animals and Broccoli” coloring books. Many people at the festival were from the Baltimore area, and they were excited to hear about the Pre-Thanksgiving potluck that The VRG will be holding at the end of November, as this is a great opportunity to connect with more vegans in the area and to get inspiration for new recipes (see http://www.vrg.org/local/201608local.php#s11).

The other intern and I enjoyed the “young and alternative” environment the festival provided. It was really inspiring to see how many vegans/vegetarians were in the community and to connect with so many people who are passionate about the vegan movement. We are looking forward to the Pre-Thanksgiving potluck, and we hope to see many of you there!

If you would like to volunteer at future Vegetarian Resource Group booths, contact Brigette at [email protected]

To support VRG outreach, donate at www.vrg.org/donate

Or join at http://www.vrg.org/member/2013sv.php

LexVegFest (October 1, 2016 from 11:00 a.m. to 4:00 p.m. at 2312 Palumbo Dr, Lexington, KY 40509) is the first annual VegFest in Lexington and central Kentucky sponsored by GA Sanctuaries and Housewarmings. Our mission is to celebrate and promote plant-based lifestyles for health, environment, and compassion for animals. LexVegFest will feature local speakers, delicious food and drink, vendors, cooking demonstrations, informative exhibitors, children’s activities and more.

Our Facebook page: https://www.facebook.com/lexingtonvegfest/
Contact: [email protected]

By Whitney Gray, VRG intern

Sometimes I think to myself that people are strange, but I’ve realized we’re mostly all the same. We like to compartmentalize. There’s so much to take in throughout our lives that it’s easier to make ideas black and white, to label, or to “other” each other based off of the knowledge of a few traits or beliefs. One perplexing comment you may have heard as a vegan is, “Oh, you’re vegan? You must care about animals more than people.” I know I have a few times. Somewhere along the way we’ve been labeled as misanthropic plant pushers, which is at best comical and at worst a little disheartening. It sounds trivial, but what does it mean for veganism if all people hear when they hear the word “vegan” is a self-righteous tree hugger who cares about a cow more than the homeless? Here a few of my points to counteract this accusation that might help you as well.

We’re all Multidimensional
Who said caring about animals cancels out any concern one might have for all of the world’s injustices and social ills? You wouldn’t say that loving your mom has to mean that you can’t love your dad. It’s much like the child in first grade who dumps you because they found another kid to play with and for some reason they believe that they can’t have more than one best friend. It’s always interesting when one of those mournful infomercials with sickly and fragile cats and dogs comes on and someone interrupts Sarah McLachlan’s “In the Arms of The Angel” to say, “Why would I donate to that when there’s plenty of starving children to feed?” (meanwhile doing nothing to feed starving children). I, like many others, have the capacity to care about a variety of causes with animal rights being just one not pertaining specifically to humans.

People are Animals???
I’m sure mostly everyone has heard this in a science class at some point in their life. Humans are animals. We may walk upright, wear clothes, create technology, and enjoy a spoken and written language, but we’re still animals. You don’t have to get into an argument with anyone on whether humans are more important than other animals or not (or weird hypothetical questions on whether you’d save your dog or a toddler about to drown in a river). The main point is that we all contribute something different to this world. Different animals have their different traits and qualities that we don’t, even if some label those as insignificant. Also, let’s not forget that we are the ones senselessly killing each other and killing the planet. And while there can be a lot of anger in such a statement, we are all a part of society, so no individual can be put on a pedestal or condemn the rest of humankind. If I were to hate humans, I’d have to hate myself as well.

Veganism is about Compassion
It is for me personally at least. If anything, veganism has strengthened my patience and understanding towards others. I find that when many people become passionate about an idea, they become angry, vicious, and practically insufferable when they were in the opposite position just moments ago. Because of this, I understand why vegans get type casted at times. However, I want to extend kindness to all sentient beings, including humans that may or may not lead a similar lifestyle or eat a similar diet. Of course nothing is perfect and there are various arguments on whether any of our efforts with veganism or any other cause make a difference, but in my eyes, it’s worth a try.

Bottom line is be confident in why you made this decision and don’t let others place you in a box where you don’t fit. Often times when we are confronted with a concept far outside our worldview, we reject not only the concept as extreme, but also the person. What the people who say, “You must care about animals more than people,” don’t realize is that I’m just their neighbor like anyone else, and not some radical on the fringe of society trying to start an animal revolution a’la George Orwell’s Animal Farm. My advice is let the naysayers know you care for them…and the cows of course.

By John Lytle

My review:
This is a damn good Hot Fudge Sauce. It demonstrates one of the best possible uses of coconut cream. The taste is wonderful!!! Hope you try this product and enjoy it as much as I did.

This web page has an announcement about the new Vegan version part way down the page:
http://coopsmicrocreamery.com/fudge.html

Yummy Plants review:
http://yummyplants.com/product-reviews/vegan-hot-fudge-coops-microcreamery-review/

JOIN US AT THE VEGETARIAN RESOURCE GROUP’S VEGAN THAI DINNER IN BOSTON AT MY THAI VEGAN CAFE
Sunday, October 16, 2016, 6 PM

The Vegetarian Resource Group will host a vegan Thai dinner
at My Thai Vegan Café in Boston on Sunday, October 16, 2016 during the
annual meeting of The Academy of Nutrition and Dietetics. Meet VRG
advisors Reed Mangels PhD RD, Catherine Conway MS RD, Debra Wasserman,
and vegetarian dietitians from around the country. All are welcome.

MENU:
Tom Kha, Thai Coconut Soup with tofu
Thai Mango Salad
Nam Prik Kaeng Kari with tofu (Yellow http://findviagra.com Curry) and brown rice
Pad See Ew. Wide rice noodles with Chinese broccoli and vegan gluten.
Fruit cocktail for dessert or other fruit
Tea and cold water

This will be a plated sit down dinner.

TO RESERVE: Send $30 person (includes tax and tip) (Under eight is half
price) with names of attendees to The Vegetarian Resource Group,
P.O. Box 1463,
Baltimore, MD 21203.
Call (410) 366-8343.

You can also pay at www.vrg.org/donate and write Boston Dinner in the Comments.
Refunds after September 30th only if your seat can be replaced.

Hope to see you there!

By Alicia Hückmann, VRG intern visiting from Germany

Vegetarianism and Veganism in Germany
The market for vegan and vegetarian foods in Germany is growing rapidly. According to Mintel, one in ten foods/drinks newly introduced to the market was labeled vegan – twice as much as the European average. Furthermore, the number of vegetarian ready-made foods (including salads, sandwiches, wraps, pizza, pasta, pastry, etc.) showed a seven-fold increase between 2011 and 2015; those labeled “vegan” experienced a twenty-fold increase. For the market as a whole, this means that about 12% of all instant meals launched in 2015 were meat-free and 9% vegan.

Germans do not only buy more vegetarian and vegan products than they used to, they are also more interested in cruelty-free cooking and baking: The number of vegan cookbooks published in 2015 (119) is about ten times higher than it was back in 2011 (12), as reported by the VEBU (German Vegetarian Union).

On first sight, these numbers might imply that Germany is about to be taken over by literal Krauts. Surveys on vegetarianism and veganism, however, paint a different picture. According to a representative study by the University of Hohenheim, only 1.5% of Germans (20% of whom are vegan) had banned meat, fish, and poultry from their fridges in 2013, another 2% only meat and poultry. The numbers of vegetarians and vegans in the US as provided by the VRG are twice as high (3% and 1% respectively).

As is the case for many surveys, the problem with most studies on vegetarianism that are publicly available is transparency. While Hohenheim gives a relatively clear definition of what they consider to be strictly vegetarian (no meat, no poultry, no fish), other institutes like YouGov allow their participants to answer all questions according to their own individual ideas of what vegetarianism is. If presented with a questionnaire that only differentiates between ‘meat-eater,’ ‘vegetarian,’ and ‘vegan,’ pescetarians, occasional meat-eaters, and flexible vegans will probably tick one of the latter two options rather than the first one. It is therefore not surprising, that YouGov’s numbers are four times as high as Hohenheim’s (6%). The German Vegetarian Union reports that the numbers of vegetarians and vegans are as high as 10%; however, the surveys they mentioned are even less transparent than YouGov’s and should thus be treated with caution.

The fact that none of the publicly accessible surveys except Hohenheim includes a clear definition of what a vegetarian or a vegan is makes it virtually impossible to provide accurate statistics. As a consequence, there is currently no data available that is reliable enough to either support or contradict Hohenheim’s figures.

“Flexitarians” and Meat-reducers
Research on so-called flexitarians and meat reducers, on the other hand, is surprisingly popular and scientifically conducted. It is likely that they are the main reason meat-less foods are on the rise in Germany, more so than strict vegetarian and vegan. Recent statistics by the GfK (society for consumption research) show that casual meat eaters consume 20 percent less meat in comparison to regular meat-eaters while at the same time consuming up to five times more meat alternatives than “non-flexitarians.” Furthermore, the University of Hohenheim claims that about 12% of the population identify as flexitarian; another 10% are willing to cut down on meat. If we believe these figures, roughly a quarter of Germany’s population is going to turn away from conventional meat production to a certain degree, be it by eating less meat in general or switching to organic meat and healthy plant-based alternatives.

Hohenheim’s survey also reveals major motivations for eating less or no meat at all. While up to 88% of all vegetarians feel sympathy for farm animals and admit that animal agriculture poses a major threat to the environment, this is the case for less than two thirds of all flexitarians and meat reducers. Regular meat eaters seem to care even less about the consequences of their lifestyle: More than two thirds deny that farm animals suffer and more than 75% are convinced that the animal industry has little to no impact on the environment. On the other hand, only about a fifth of all meat eaters claims to be well-informed about animal husbandry in comparison to half of all vegetarians.

The driving force for flexitarians and meat reducers appears to be health. About 70% are eager to follow a balanced diet and regularly check their food products’ nutritional value, 86% make sure that their foods contain few artificial additives. Although vegetarians are much more concerned with their health than the average meat eater, they tend to be less concerned with what they eat compared to the other two groups.

The Market for Meat-free and Organic Products in Germany
Thanks to the growing number of people cutting down on animal products, the market for vegetarian and vegan products is booming. In 2015, the three main categories – meat alternatives, plant milk, and breakfast products (cereals, muesli, and spreads) – had an unprecedented revenue of €454 million (note: one Euro equals about $1.12) with an annual increase of 17% on average since 2010 when the revenue was only €208 million. The Institute for market research in Cologne, which published the previously mentioned figures, found out that not only the demand for the most common vegetarian and vegan products has increased but also the popularity of cruelty-free alternatives for products that are often wrongfully perceived to be vegan by nature. These products include wines, juices, and chips, but also shampoo and porcelain.

Another immensely flourishing food sector is the organic market. As a major part of vegan and vegetarian consumers attaches great importance to supporting sustainable farming and food production, the meat-free and the organic markets mostly overlap. In fact, about two thirds of all meat and dairy alternatives are labeled organic in Germany. In recent years, however, more and more omnivore consumers have been discovering the benefits of organic producing as well. According to the German Society of Organic Food Economics, organic farmers recorded sales of €1.58 bn in 2014, which accounts for approximately 3.5% of all revenues in the agricultural industry. About half of these sales were due to food crops, the other half due to animal products including meat, eggs and dairy. In the same year, the organic industry as a whole made €7.91 bn (5% more than in the year before) with consumers correspondingly spending 4.8% more on organic products as reported by the Society for Information on Agriculture (AMI).

In Comparison to Other Countries in the EU
Based on collective research by the Institute for Organic Agriculture (FiBL) and the AMI, Germany is far from being Europe’s #1 organic nation despite its rapidly growing organic market. While the German organic industry’s sales of €7.91 bn are by far the highest in the EU and are only beaten by the US market (about €24.3) on a worldwide scale, the country’s per capita consumption (€100 is spent on organic products per year and person) does not even come close to that of other nations like Denmark (€163), and Switzerland (€200). In these countries, organic products also make up a higher percentage of the overall food market: 6.9% in Switzerland and 8% in Denmark – more than twice as much as the German organic market (3.7%)! Interestingly, the US ratio is very similar to the German one. Even though the US organic industry is by far the leading market of its kind, Americans only came eighth in regard to per capita consumption with about €77 per person in the year 2013. The overall sales for organic food make up 4.2% of the market as a whole (according to the Organic Trade Organization), roughly corresponding to the German figures.

For more poll information, see http://www.vrg.org/nutshell/faq.htm#poll

Stock up on your favorite veggie products from The Vegetarian Site this month! For the full month of September 2016, The Vegetarian Site will give 10% of their sales to The Vegetarian Resource Group!

The Vegetarian Site sells vegan footwear, belts, wallets, bags, and other accessories, food products, books, personal care items, plus much more. They are always adding new items in their store. For example, right now you can purchase vegan shoe polish, Dandies Spiced Pumpkin Vegan Marshmallows (in time for Halloween next month), Color Garden Plant-Based Food Coloring to decorate food items, and much more!

Support The Vegetarian Resource Group by shopping online at: http://www.thevegetariansite.com