by Reed Mangels, PhD, RD

Dole Portobello Mushroom Powder’s ingredient listing is a quick read – Portobello mushrooms. Mushrooms naturally contain a small amount of vitamin D. Dole exposed mushrooms to ultraviolet light in order to increase the amount of vitamin D in the mushrooms. By drying the vitamin D-rich mushrooms and grinding them into a powder, Dole has created a concentrated source of vitamin D. The mushrooms are a source of vitamin D2, the vegan form of vitamin D. One teaspoon of the mushroom powder provides 600 IU of vitamin D – enough to meet the recommendations for vitamin D for children and for adults age 70 and younger (1-1/3 teaspoons of the powder would supply 800 IU of vitamin D – the recommendation for adults older than 70). The mushroom powder can be easily added to hummus, soups, grain dishes, salad dressings, and sauces where it adds a mild mushroom flavor. In a seitan roast, the mushroom powder did not markedly change the taste but was a convenient way to supply the day’s worth of vitamin D. The mushroom powder was more evident in High “D” Hummus Dip (recipe available at http://www.dole.com/EatRightLanding/EatRightRecipe/RecipeDetail/tabid/596/Default.aspx?contentid=13089) which was delicious but tasted more like a mushroom and onion spread than hummus. I’d bet this would be great on rye bread or crackers.

The limited-supply vitamin D mushroom powder can be ordered online at www.doledepot.com in both 2 oz. and 3.5 oz.bottles. To learn more, visit www.dole.com or write to Dole Food Company, One Dole Drive, Westlake Village, CA 91362-7300.

The Vegetarian Resource Group will be hosting a vegan dinner in Fort Lauderdale at Sublime Restaurant on Sunday, March 4th, 2012, at 5:00 PM. If you are in the area, please join us. Reservations need to be paid in advance.

MENU

Salad: Caesar Salad with house-made lemon-Dijon dressing

Entrée: One Choice of Penne Puttanesca (tomato, basil, caper, olive, roasted red pepper), Quiche Lorraine (crispy tempeh, roasted garlic, shallot, tofu, mozzarella, kale salad), or Enchiladas (shredded Gardein, green pepper, brown rice, black bean, cheddar, sour cream)

Dessert: One Choice of Chocolate Nirvana Chocolate Cake, Seasonal Cheesecake, Coconut Cake, Chocolate Macaroons, Apple Crumb Pie A La Mode, or Ice Cream Sundae

COST: $22 for Paid-up VRG members. $50 for non-members

PLEASE reserve with a credit card by calling (410) 366-8343; mailing a check to VRG, P.O. Box 1463, Baltimore, MD 21203; or paying online
at https://www.givedirect.org/give/givefrm.asp?CID=1565
Please write “Sublime dinner” in the notes section.

Seating is limited. Refunds will only be made if we can replace your seat. We look forward to seeing you!

ABC used the VRGParents list as a resource for the upcoming episode of the ABC “hidden camera” show What Would You Do? In this episode, strangers pressure a vegan child to eat meat.

When a couple forces a hot dog on a young girl in a New Jersey restaurant, neighboring diners are confused and surprised; the girl’s mother had clearly said that the family does not eat meat, dairy or animal by-products.

“Everyone eats hamburgers, it’s un-American not to eat meat,” said the man, urging the girl to enjoy the hot dog.

“So she gets no protein,” added his companion.

Will the other patrons in the restaurant stand up for the child’s way of life? We’ll have to tune in at 9 p.m. Eastern/8 p.m. Central to find out.

For more information about the show, and to see a clip of the episode visit the ABC News website.

For information about vegan and vegetarian nutrition for children and teenagers, see the Teens, Family, & Kids section of our website.

VRGParents is an email list for vegetarian parents and parents of vegetarians. For information on joining the list, visit http://groups.yahoo.com/group/vrgparents/.

Need vegan recipes for Passover? Right now we are offering a special:

Get both Vegan Passover Recipes and No Cholesterol Passover Recipes for just $13 and receive FREE shipping. A must have for every home that wants to celebrate a healthy and ethical Passover. Enjoy egg-less blintzes, knishes, apple latkes, sweet and sour stuffed cabbage and much much more.

Passover begins April 6 and ends April 14.

For ordering call (410)366-8343, send your check to VRG at P.O. Box
1463, Baltimore, Maryland 21203, or go to:
http://www.vrg.org/catalog/index.php?main_page=product_info&cPath=1&products_id=26

Gestational diabetes is a kind of diabetes that occurs during pregnancy. It can cause problems during pregnancy and in the newborn infant. Risk factors for gestational diabetes include being overweight, having a family history of diabetes, and ethnicity. Hispanics, African Americans, Native Americans, Pacific Islanders, Asians, and Asian Indians are at higher risk for developing this condition.

A just-published study examined dietary factors that could increase a woman’s risk of developing gestational diabetes. Women who ate the highest amount of animal fat before they were pregnant had about a 90% greater risk of developing gestational diabetes compared with women eating the lowest amount of animal fat. There was no association between vegetable fat and gestational diabetes. Cholesterol was also associated with an increased risk. The study authors suggest that even as simple a change as replacing 5% of animal fat with vegetable fat could reduce risk of diabetes. While women cannot change risk factors like ethnicity or family history of diabetes, moving away from (or eliminating) animal fat could markedly change their risk of gestational diabetes. "Our findings indicate that women who reduce the proportion of animal fat and cholesterol in their diets before pregnancy may lower their risk for gestational diabetes during pregnancy," said senior author Cuilin Zhang, M.D., M.P.H., Ph.D., of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD).

To read more about this study see: http://www.nih.gov/news/health/jan2012/nichd-25.htm

For more information on vegan diets in pregnancy see our website: http://www.vrg.org/nutrition/veganpregnancy.php, and the newly-available book, The Everything Vegan Pregnancy Book.

By Amanda Gilley, VRG intern

Whenever I think of Valentine’s Day I think of something unusual and exotic. I think spice and chocolate, or I look for show stopping recipes to make for that special someone. So when I was asked to write an article for a vegan Valentine’s Day I perused all the recipes in the VRG library for unique recipes to add a dash of spice to the holiday of love.

Usually to celebrate this holiday, couples flock to a nice restaurant where they pay top dollar for a decent meal. Rarely do I find couples truly excited about their night out together. Normally I hear that what should have been an intimate evening was really a loud, overpriced, and not genuine outing. For those of you that agree, then here are some fresh new ideas to celebrate.

For tips on throwing a party whether it be for two or ten, check out Vegans Know How to Party by Chef Nancy Berkoff. She gives great party advice, sample menus, and recipes from drinks to desserts and everything in between.

While searching recipes I found some entrée recipes that really made my belly grumble in excitement. "Spicy Mandarin Chickpeas," a recipe from Conveniently Vegan, sounded exotic and delicious. This recipe definitely fits the bill of unusual and the best part is that it is easy to make! Another great option for those short on time and guests is the "Sweet Indian Rice with Carrots and Dates" from Vegan Meals for One or Two. This recipe serves 2 and is ready in less than 30 minutes.

An entrée that sparked my attention was found in a back issue of the Vegetarian Journal. The recipe is a "Mac and No-Cheese with Zucchini "Cream" Sauce." I love mac and cheese recipes because they are so versatile and with this recipe you can keep it plain or dress it up. To add a meaty texture to the mac and no-cheese you can garnish with fried mushrooms or stir in some chopped sundried tomatoes.

Dessert must make an impression on Valentine’s Day! From the same back issue in which I found the mac and no-cheese recipe, a "Crispy Rice Square" recipe called my attention. I know crispy rice squares don’t sound like a treat fit for such a special occasion but it is all in the presentation. For example you can flavor the rice squares with melted chocolate and then press them into foil heart molds which can be found in the baking section of many grocery stores around the month of February. This technique can dress up any basic and easy recipe, even cupcake and brownie recipes!

I can’t think of any other dessert that better represents Valentine’s Day than chocolate cake. In the book Vegans Know How to Party a "Moist Chocolate Cake" recipe sounded like the perfect option for dessert. To keep the decadence flowing finish off this chocolate cake with a “Vegan Caramel Sauce” also from Vegans Know How to Party. And for those non-chocolate lovers out there or those just short on time use the vegan caramel sauce recipe and a "Cream Cheese Spread with Fruit" recipe from the same book to turn up the romance. How do you go about pushing the love level into overdrive? Use these sauce and spread recipes as dips for fresh fruit and you and your significant other can practice the art of love by feeding each other. So whether you have plenty of time or are short on time and whether you are cooking for two or six, spice up this Valentine’s Day with some special vegan treats!

Spicy Mandarin Chickpeas
Serves 4
From Conveniently Vegan
By Debra Wasserman

Ingredients:
Two 19-ounce cans chickpeas, rinsed and drained
Two 10.5-ounce cans mandarin oranges, drained
¼ cup strawberry jam
2 Tablespoons spicy brown mustard
½ teaspoon cayenne

Method of Preparation:
Heat all ingredients in a medium sized pot over medium heat for 10 minutes. Serve warm.

Sweet Indian Rice with Carrots and Dates
Serves 2
From Vegan Meals for One or Two
By Chef Nancy Berkoff

Ingredients:
2 Tablespoons vegan margarine
1 cup matchstick cut peeled carrots
2 Tablespoons chopped dates
1 ½ cups vegetable broth
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground cloves
¼ teaspoon ground cardamom
¾ cup uncooked white or basmati rice

Method of Preparation:
Melt margarine in a large pot. Add carrots and dates; cook and stir until carrots are soft, approximately 5 minutes. Add broth and spices, stir, and bring to a quick boil. Reduce heat and simmer until rice is cooked and all the liquid is absorbed, approximately 20 minutes.

Mac and No-Cheese with Zucchini "Cream" Sauce
(Serves 6)
From Vegetarian Journal; Volume XXIX, NO 4
By Debra Daniels-Zeller

Ingredients:
4 cups washed, peeled, and roughly chopped zucchini
5-7 quarts salted boiling water
One 12-ounce package your favorite pasta
2 cloves garlic, pressed
Pinch of freshly ground black pepper
Sea salt to taste
½ cup chopped fresh basil (optional)
½-1 cup toasted bread crumbs

Method of Preparation:
1. Add the zucchini to a large pot of salted boiling water and reduce the heat.
2. When the zucchini is very tender, scoop it out, place in a strainer, and drain. Save the water.
3. Using the back of a spoon, press the zucchini to squeeze as much water as you can from it. Save the liquid.
4. Pour the zucchini water into the pot of water and bring it to a boil again.
5. Add pasta and cook until al dente (tender but firm).
While the pasta cooks, place the zucchini in a food processor with garlic and pepper.
6. Process the mixture until very smooth.
7. Season to taste with salt. Stir in chopped basil, if desired.
Place the pasta in a serving bowl and toss with the zucchini sauce.
8. Top each serving with toasted bread crumbs.

Crispy Rice Squares
(Makes one 9-inch round or one 7 x 5-inch pan, approximately 15 servings)
From Vegetarian Journal; Volume XXIX, NO 4
By Debra Daniels Zeller

Ingredients:
½ cup rice syrup
½ cup almond or peanut butter
1 teaspoon vanilla
½ cup raisins
3 cups crispy rice cereal

Method of Preparation:
1. Place rice syrup, nut butter, vanilla, and raisins in a small saucepan. Heat for a few minutes, and then stir thoroughly.
2. Pour the rice cereal into a large mixing bowl and add in the rice syrup-nut butter mixture.
3. Mix until well-blended. Press into a 9-inch pan.
4. Allow to cool. Cut into bars.

*Variation: For a chocolate version of this recipe, melt a 1-ounce square of vegan chocolate into the nut butter.

Moist Chocolate Cake
Makes one 9 X 13-inch pan (8 large servings) or 24 cupcakes
From Vegans Know How to Party
By Chef Nancy Berkoff

Ingredients:
3 cups all-purpose flour
2 cups sugar (favorite vegan variety)
2 Tablespoons baking soda
1 Tablespoon salt
½ cup unsweetened cocoa powder
¾ cup vegetable oil
1 Tablespoon vanilla extract
2 Tablespoons white vinegar
2 cups water
Vegetable oil spray

Method of Preparation:
Preheat oven to 350F. Mix the dry ingredients in one bowl and then add the wet ones, and mix until smooth and well combined. Spray pans and pour into a 9- x 13-inch pan or 24 cupcake tins. Bake at 350F for approximately 20-25 minutes (cupcakes) or 50 minutes (9- x 13-inch pan). Test with a toothpick to make sure center is baked. Cool cake and ice with your favorite frosting.

Vegan Caramel Sauce
Makes 1½ cups
From Vegans Know How to Party
By Chef Nancy Berkoff

Ingredients:
¼ cup soy or rice milk
¾ cup sugar (favorite vegan variety)
1/3 cup maple syrup or brown rice syrup
1 Tablespoon water
1 Tablespoon arrowroot
2 Tablespoons vegan margarine
1 Tablespoon vanilla

Method of Preparation:
1. Place the milk, sugar, and maple in a small saucepan and whisk well to combine.
2. Cook over medium heat for 3 minutes, while whisking occasionally.
3. In a small bowl, whisk together the water and arrowroot, and then whisk the mixture into the saucepan.
4. Cook the mixture, while whisking constantly an additional 2-3 minutes or until it thickens.
5. Remove the saucepan from the heat and whisk in the remaining ingredients.
6. Serve warm as a topping for cakes, desserts, non-dairy frozen desserts or as a dipping sauce for fruit. Store in an airtight container in the refrigerator, and reheat as needed.

Cream Cheese Spread with Fruit
Serves 8-10
From Vegans Know How to Party
By Chef Nancy Berkoff

Ingredients:
1 cup vegan cream cheese
1 teaspoon fresh orange zest
½ cup fruit preserves
¼ cup fresh fruit

Method of Preparation:
1. Place cream cheese in a medium-size bowl. If necessary whisk with a fork to soften
2. Add remaining ingredients, except fresh fruit, and mix well to combine.
3. Place in a bowl and serve as a fruit dip or spread on a cooled cake, muffins, or cupcakes.

By Stephanie Gall, MS, RD and Megan Salazar, dietetic intern

In an effort to improve the nutrition of the vegetarian lunch menu at Vista Ridge Academy, a private Seventh-Day Adventist school in Colorado, the old menu was given an overhaul. The new recipes chosen were incorporated into meals that offered a higher standard of nutrient density than those set by the National School Lunch Program (NLSP) and also integrated nutrition standards from various Dietary Reference Intakes (DRIs) set by the American Dietetic Association. Additionally, the new menu incorporated more fresh vegetables, fruits and whole grains but contained less sodium and fat. The resulting menu was more balanced while still maintaining affordability and including foods which were seasonally available. While many aspects of nutrition were improved in the process, there are still many hurdles and challenges with the program. If these can be overcome, the school lunch program at Vista Ridge Academy is sure to be a success as it gets refined for future years. The results from this project have implications in any school system looking to improve their vegetarian offerings or incorporating meatless meals into the school week.

Click here to read the rest of the article »

Helpful Materials:

• Vista Ridge Lunch Brochure
• Vista Ridge New Menus – Nutrition Analysis
• Vista Ridge Yearly Cycle Menu
• Recipe: Rice & Bean Stacks
• Recipe: Roasted Potatoes
• Recipe: Squiggly Noodles
• Recipe: Teryiaki Stir-Fry
• Recipe: Vegetarian Chow Mein

Please visit http://www.vrg.org/fsupdate/index.htm for more School Food Service resources.

by Reed Mangels, PhD, RD

High blood pressure affects more than a third of Americans and increases the risk for stroke, heart disease, and kidney failure. Researchers at Loma Linda University recently looked at 2000 white Seventh-day Adventists. Subjects were classified as vegan (if they ate meat, poultry, fish, eggs, and dairy less than once a month), lacto-ovo vegetarian (ate meat, poultry, and fish less than once a month), partial vegetarian (ate meat and poultry less than once a month but ate fish monthly or ate meat, poultry, or fish at least once once a month but not weekly), and nonvegetarians. “Meat” includes both red meat and poultry. Although these are not the definitions that are used by vegan and vegetarian organizations, this was how the researchers classified their subjects since the categories reflect the way the subjects ate most of the time. About 10% of those studied were categorized as vegan and more than one-third as lacto-ovo vegetarian.

The group identified as vegans had a lower average blood pressure than did nonvegetarians. In addition, vegans were less likely to take medicine for high blood pressure. Those categorized as vegans had a 60% lower risk of hypertension (elevated blood pressure) compared to nonvegetarians, while those categorized as lacto-ovo vegetarians had about a 40% lower risk and partial vegetarians had about a 10% lower risk. The results of this study may be partly due to the lower BMI of vegans and vegetarians since being overweight increases the risk of having high blood pressure. Higher intakes of potassium and fiber by vegans and vegetarians could be another explanation for the results. This study was published in the January 2012 issue of Public Health Nutrition.

In 2010, high blood pressure cost the United States $76.6 billion in health care services, medications, and missed days of work. We can only wonder what the impact of a national move towards a vegan diet on these costs would be.

By Jeanne Yacoubou, MS
VRG Research Director

The VRG recently received a Facebook comment about a January 2012 VRG Blog post on Subway® Canada's vegan patty that has been available for approximately one year as a market option for Subway® Canada restaurants. The Facebook writer asked if the veggie patties which have been available for many years in Subway® USA restaurants were also vegan.

We contacted a senior staff member at Subway® USA in January 2012 who told us that the veggie patty currently available as a market option in all Subway® USA restaurants is "…vegetarian (not vegan) – it does contain eggs and dairy."

At this time, the veggie patty is not on the Subway® USA national menu. The VRG was informed by Subway® USA that the veggie patties are "commonly seen on the East and West Coasts" where they are most popular among Subway® patrons.

For those in The United States who would like to see their local Subway® offer a vegan patty, the VRG recommends that you contact Subway® at 203-877-4281 and visit them at www.WeLoveSubway.com to voice your opinion.

The contents of this article, our website, and our other publications, including the Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company employees or company statements. Information does change and mistakes are always possible. Please use your own best judgment about whether a product is suitable for you. Further research or confirmation may be warranted.

For more information on fast food and quick service chains, visit The VRG at http://www.vrg.org/fastfoodinfo.htm

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