The Vegetarain Resource Group is happy to announce, we will once again be present at the World Veg Festival Weekend in San Francisco on October 1st and 2nd 2011, from 10 a.m.-6 p.m. Taking place at San Francisco County Fair Building, address: 9th Avenue at Lincoln/ Inside Golden Gate Park, Muni #44, 71, N. Judah

Open to vegetarians, vegans, and the curious, this is the 12th annual weekend of this award winning event! $8 suggested donation at the door. Kids, students, and seniors free!

Veteran volunteer, Phil Becker will be hosting our booth both days. Be sure to stop on by and grab your free copy of Vegetarian Journal, sign up for our national mailing list, and take advantage of our discounted prices for cookbooks and Journal memberships!

The other day I was driving in the car with my 5 year old and 7 year old daughters. My 7 year old, a self-proclaimed vegetarian, asked me what hot dogs were made of, which led to a discussion of not only hot dogs, but also chicken nuggets. Afterwards my daughter said, “If I ate meat and found out how hot dogs and chicken nuggets were made, I’d want to stop eating meat”. How do you not love that?! I drove the last few moments home with an ear-to-ear grin, beaming with pride.

Because I am meat-free and dairy-free, as well as health-conscious, and my 7 year old is vegetarian, I try to make everything at home from scratch. The thought of eating at a restaurant that could meet all of our needs sounds very enticing (not to mention that I don’t have to cook or clean up). But finding that restaurant can be a bit elusive. So when I was asked to review a website that promised healthy choices when dining out, I jumped at the opportunity.

Healthy means different things to different people. For some it’s low-calorie or low-fat, for some it’s lean protein and for some it’s vegetarian or vegan. The Kids Live Well website, a project of the National Restaurant Association, offers a selection of restaurants that have joined the project, which offer healthy choices for kids, and which have met nutritional criteria overseen by a team of registered dietitians. Kids’ meals that meet the criteria must be below a specified level of calories, calories from fat, calories from sugars, and sodium. Only menu items that meet the criteria are included on the website. The website generally does not indicate whether or not options are vegetarian. Some of the restaurants that were identified as serving healthy choices didn’t offer any vegetarian or vegan choices, and the ones that did were limited to a single vegetarian meal. Most offered at least a fruit or vegetable side, although they were not denoted as vegetarian or vegan.

I tried to look at this website from my daughter’s point of view as well as my own, asking myself questions like, if I were her, would I want to eat this? Does she have choices, or is she limited? As a parent, do I feel good about these choices? The answer is a resounding “no”. Some of the restaurants offer only one meal that sounded vegetarian and most offered only sides such as fruit or vegetables. Since vegan/vegetarian isn’t one of the criteria, they aren’t clearly identified so parents can’t be certain that the meals actually are vegetarian. Therefore further exploration of a restaurant’s website would be needed to decide if the restaurant is one to add to possible choices for you and your family. The only restaurant that appealed to me was pizza. Their vegan pizza sounds astounding! They were the only restaurant that stated that they offered a vegan meal. Alas, their only location is in Seattle, WA.

This website could be a useful starting point for vegetarian parents who are trying to find more health conscious food choices for their children at restaurants. It would be beneficial to have added criteria such as vegan/vegetarian, or dairy-free, gluten-free, and soy-free for those with intolerances and allergies. For now, when the mood strikes to get out the house and let someone else do the cooking, my family and I will stick to using these other great websites for finding vegetarian/vegan restaurants including http://www.vegdining.com/Home.cfm, http://www.happycow.net/, and http://www.vrg.org/restaurant/index.php.

Written by Corey Bivins, a volunteer with VRG.

Cathy Conway MS, RD and Reed Mangels PhD, RD speaking at the Vegetarian Resource Group dinner in San Diego during the Annual Meeting of the American Dietetic Association in 2011.

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The Vegetarian Resource Group depends on the generous contributions of our members and supporters to continue our educational projects. Though the world may not become vegetarian in our lifetimes, we realize that we are planning and working for future generations.

Your will and life insurance policies enable you to protect your family and also to provide a way to give long-lasting support to causes in which you believe. Naming The Vegetarian Resource Group in your will, life insurance policy, or IRA’S will enable us to increase our work for vegetarianism.

The Vegetarian Resource Group is a tax-exempt organization. Your bequests are tax deductible for federal estate tax purposes.

One suggested form of bequest is:

I give and bequeath to The Vegetarian Resource Group, Baltimore, Maryland, the sum of ______________ dollars (or if stock, land, or insurance policy, please describe).

To be sure your wishes are carried out, please speak with your attorney specifically about writing the correct information in your will. If you would like to discuss the types of future projects you wish to support, contact Debra Wasserman or Charles Stahler at [email protected], The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203 or call (410) 366-8343.

Cocina Vegana Peruana

La tierra de los Incas inspira estas recitas del chef Nancy Berkoff.

Traducido por Laura Rico.

Para más información y recitas, visite nuestra sección de Guides and Handouts.

Today is the Autumn Equinox here in the northern hemisphere. To get in the spirit of the season we’re reaching back to the Sept/Oct 2001 Issue of the Vegetarian Journal for a recipe from Awesome Autumn Desserts From Our Past by Debra Daniels-Zeller.

TART APPLE KUCHEN

(Serves 6)

My husband’s grandmother from Germany had a favorite kuchen recipe that she passed on to my mother-in-law. I didn’t get the recipe, but I like the idea so much I played around with it until I got a decent vegan version (pictured on front cover). The cake is traditionally made with eggs, but I found silken tofu makes a nice binding ingredient and works well in this recipe. This can easily be made with peaches, nectarines, or blueberries, too.

3 medium Granny Smith apples, peeled, cored, and thinly sliced
2 Tablespoons lemon juice
2 Tablespoons maple syrup
1/2 teaspoon nutmeg
1.2 tablespoon arrowroot (or cornstarch)
1 1/4 cups whole wheat pastry or barley flour
1 teaspoon each: baking powder, baking soda, and cinnamon
1/4 cup cold soy margarine
1/2 cup silken tofu
1/3 cup soymilk
1 Tablespoon vegan granulated sweetener with 1/8 teaspoon cinnamon blended in (optional)

Preheat oven to 350 degrees. Lightly oil a 12-inch pizza pan. Place apple slices, lemon juice, maple syrup, nutmeg, and arrowroot in a bow and mix until the arrowroot is dissolved. Let sit while you prepare the crust. In a medium bowl combine flour, 1/3 cup sweetener, baking powder, baking soda, and cinnamon. Mix thoroughly, making sure there are no small lumps of sweetener or baking soda. Cut in the soy margarine with a pastry blender or fork, mashing and mixing until the mixture resembles a coarse meal. Set aside. Place the tofu and soymilk in another container and, with a hand blender or mixer, whip them together until creamy. Make a well in the center of the dry ingredients and pour in the liquid mixture. Mix with a spoon until a soft dough forms. The consistency you want is somewhere between a cake batter and brownie mixture – a little too stiff to pour and too sticky to pat out. Scrape the batter onto the pizza pan, and with lightly oiled fingers, spread it evenly to the edges of the pan. (The dough will stick to your hands if you don’t oil them a little.) The crust will be thin. From the center out lay the apple slices flat in a circular pattern, very close together, going around until the whole top is covered with apples. Sprinkle with the cinnamon sweetener, if desired. Bake at 350 degrees for 35 minutes. The crust will be brown around the edges. Remove from oven and let sit 5 minutes. With a large spatula, carefuly remove from pan and place on a cooling rack.

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by Jeanne Yacoubou, MS
VRG Research Director

In July 2011, a Chicago area reader forwarded to the VRG the response he received from Hain-Celestial, the company that owns WestSoy, the manufacturer of Chicken-Style Seitan, about the natural flavoring in that product. (Seitan is a food made from the gluten of wheat. Its texture is dense and chewy.) He was told in an email by a male Consumer Relations Representative at Hain that “There is no ingredient from animal source in Seitan.” Unsure of the accuracy of that response, the reader asked us to conduct our own inquiry.

The VRG emailed Hain-Celestial for more information about the flavors in its Chicken-Style Seitan, asking specifically if honey may be included. The same Consumer Relations Representative responded to us by saying:

“honey is not a major allergen and we cannot guarantee that it would not be included in the natural flavors…”

‘Natural’ is used as a general term to encompass both natural flavors that are both vegan and non-vegan. It’s used to convey that the flavor or ingredient doesn’t have anything artificial in it…. The term ‘natural flavor’ or ‘natural flavoring’ means any ingredient that is from a spice, fruit or fruit juice, a vegetable, edible yeast, herb, bark, root, leaf, meat or poultry products whose significant function in food is flavoring rather than nutritional.”

The VRG is familiar with the definition provided by Hain and given in the previous paragraph; it is the legal definition of “natural flavor” as stated in Title 21 of the Code of Federal Regulations, (CFR), Chapter I, Subchapter E, Part 501, subpart B, Section 501.22 (3). Unfortunately, this definition is so encompassing that many vegetarians and vegans are left wondering what exactly constitutes the natural flavors in their favorite packaged food products, including WestSoy’s Chicken-Style Seitan. Further compounding the problem is that companies are not legally obligated to reveal their proprietary flavors to consumers.

Sometimes, when prompted, companies will tell consumers what is not in their natural flavors. So, in light of the different natures of Hain’s answers to us and to our reader, The VRG tried again to obtain more clarification.

We spoke to a female Consumer Relations Representative at Hain who, after reading off the ingredients of the Chicken-Style Seitan, (in which “natural flavoring” is listed fourth among twelve ingredients; always listed from major to minor as mandated by the CFR), told us unequivocally: “There is no ‘honey’ per se. Honey is not considered a “natural flavor.” If honey were present, it would be listed as such.”

We mentioned the earlier replies regarding this issue, and asked to speak directly to the male Consumer Relations Representative who had written us earlier for further clarification.When the VRG spoke with him in September 2011, (who identified himself as a supervisor), he said: “We cannot guarantee that honey is not included as a natural flavor [in the Chicken-Style Seitan.] Honey can be considered a “natural flavor.” Our natural flavors can change from time to time. They are not known to us [on the phones so we can’t say what’s not included.]”

The supervisor told me that at one time long ago, “honey crystal” was a natural flavor in one product. It was not listed as honey but subsumed under the term “natural flavor.” The supervisor noted that sometimes flavor formulations change making it difficult for consumer relations representatives to state with any assurance what currently the natural flavoring is in any given product.

The contents of this blog, website, and our other publications, including 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 statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. We do not live in a perfect world, so keep in mind the larger picture while doing the best you can. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

For more information on food ingredients and to purchase our Guide to Food Ingredients, please visit our website at http://www.vrg.org/ingredients/index.php

For updates on ingredients and other information of interest to vegetarians and vegans, please subscribe to our free enewsletter on our homepage: www.vrg.org or at; http://www.vrg.org/vrgnews/

To support VRG research, you can donate at https://www.givedirect.org/give/givefrm.asp?CID=1565

Q. My family doesn’t have much money. I’d like to be vegan but I’ve heard it’s expensive to buy all the special food you need. Is this true?

A. When you decide to become a vegan, you are exchanging a diet that includes meat, dairy and animal products for a diet that consists mainly of whole grains, fruits, vegetables, beans and nuts. Plant proteins are generally less expensive than animal proteins. For example, a pound of ground beef averages $3 a pound and will feed approximately 4 people for one meal while a pound of dry beans averages $1 a pound and will feed approximately 4 people for 2-3 meals. That’s a savings of over 50%! Even tofu and tempeh cost less than ground beef. While some meat analogues can be a bit pricey, you don’t have to buy them.

When buying grains, try to buy in bulk. Some grocery stores have bulk sections which make buying oatmeal, rice, couscous, quinoa and other grains cost less. If your grocery store doesn’t have a bulk section, you can still buy your grains relatively inexpensive.

The cheapest way to get your produce is to grow your own. Obviously, this isn’t attainable for everyone. The next cheapest way is to buy local. Do you have a local farmers market or community supported agriculture farm (CSA)? Check out http://www.localharvest.org/csa/ to find a CSA near you. If these options aren’t available, you can choose between organic and conventional produce at your local grocery store. If organic is important to you but you can’t afford buying all your produce organic, consider buying only “the dirty dozen” http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf

Beans and lentils can be purchased dried or canned. Canned beans are more expensive but they can be convenient. Dried beans cost less but take longer to cook. Nuts can be a bit pricier but they are not meant to be eaten as a meal. A few sprinkled on some oatmeal or in a homemade trail mix will make them last longer. Nut butters are also pricey, but can be eaten over several weeks.

Tips to Save:

• Plan ahead. I can’t stress this enough. If I don’t sit down every week and plan out my family’s meals, they will end up eating peanut butter and strawberry sandwiches every day! Don’t get me wrong, we all love our pb&s’s but not everyday. I try to determine how much grains and beans we will use throughout the week then get everything ready on the weekend-soak my beans Saturday night then cook the beans and rice on Sunday to keep in containers the fridge until I need them for our meals.
• Make a list and stick to it. Do a quick inventory of your kitchen to determine the food that you need. Making a list will help you shop more economically by cutting back on impulse shopping.
• Stock up on on-sale items. If you have the extra cash and something on your list is on sale, purchasing 2 or 3 of the items will you save in the future.
• Use coupons. You can save hundreds of dollars a year by matching coupons with the items on your list. If any of these items are on sale at the store, stock up and save even more.
• Buy in season. In the summer berries are a lot cheaper than they are in the winter. This is because they are in season and don’t have to be flown in from places where they are in season, saving you and reducing your carbon footprint. Find out what is in season in your area by calling your local extension service and buy those items, better yet, stock up if you can (lots of fresh produce can be frozen).
• Check the price of the store brand vs. the name brand. Store brands are often times identical in ingredients and taste as name brands. The only difference is the name brands cost significantly more.
• Carry a snack with you. Whenever we leave the house, I always pack a cooler with water bottles and snacks (fruit and a Luna bar or trail mix). You just never know when the unexpected is going to happen and trying to find a restaurant that serves something you will eat and something you will enjoy can be difficult and expensive.
• Find recipes you love. Buy a cookbook or check one out at your local library, find recipes online at http://www.vrg.org/recipes/. When you find recipes you love, it makes cooking and eating more enjoyable.

Bottom line: With a little planning, going vegan doesn’t have to be expensive and can save you money. Since you will be saving money be going vegan, you can splurge a little and treat yourself with some yummy Rice Cream-enjoy!

Written by Corey Bivins while volunteering with VRG.

The VRG is happy to announce the newest addition to our bookstore, The Everything Vegan Pregnancy Book by The VRG’s Nutrition Advisor Reed Mangels, PhD, RD. This reassuring volume is sure to be a vital resource for families, to be used at any point on one’s journey before, during, and after their vegan pregnancy. Offering insight to planning, nutrition needs, shopping, social issues, delivery, plus 150 vegan recipes, and an appendix stuffed with additional resources, this is a book that will help you embrace your vegan lifestyle and provide the tools for you to ensure you are nurturing a healthy life!

The book can be purchased through our online bookstore or by calling (410) 366-8343 or by sending a check for $16.95 (+ 6.00 for shipping and handling) to The Vegetarian Resource Group at P.O. Box 1463 Baltimore, MD 21203.

We wish you a happy, wholesome pregnancy and hope you enjoy this helpful guide!!

by Jeanne Yacoubou, MS

VRG Research Director

Vegetarians and vegans looking for, according to Pita Pit, “healthy food, not health food” may find it at Pita Pit. This quick service chain serving unconventional fare began in Canada in 1995. Pita Pit began United States franchising in 1999. Located throughout the US at over one hundred locations, Pita Pit offers white or wheat pita bread filled with several different all-vegetable items including hummus, falafel or a black bean patty. Pita Pit offers a Garden Pita made with your choice of a large variety of vegetables. Fork-style pita salads are also available. All pita dishes include choice of toppings, sauces, and a cheese for those who’d like one or more of them.

In June 2011, the VRG spoke with a senior staff member at the US Pita Pit corporate headquarters in Coeur d’Alene, ID who told us that currently their veggie pitas comprise approximately 10% of all pitas sold. The falafel and hummus are all-vegetable. Since May 2011, they have offered a spicy black bean burger pita without eggs in the patty. We were informed by Pita Pit that “It is a vegan product according to the box it comes in.” As of this writing, we have not yet heard from Pita Pit regarding the natural flavors in this product and in others thought suitable to vegans including the babaganoush (offered at http://www.vrg.org/fastfoodinfo.htmparticipating locations only) and the Teriyaki Sauce. There is no Ingredient Statement available on Pita Pit’s website.

Pita Pit offers feta, provolone, and cheddar cheeses as optional on all pitas or served by themselves in their own pita sandwich. During the time The VRG spoke with Pita Pit, information about the enzymes used to make the cheeses was not available.

There is a wide selection of sauces at Pita Pit. Of the ones offered as part of the standard menu, the Secret Sauce (a spicy vinaigrette) is all-vegetable. The Hot Sauce is, too. The Teriyaki Sauce appears to be all-vegetable; there are natural flavors of an undetermined source. Several different salsas are available around the country, so patrons are advised to check with the manager at specific sites.

The Tzatziki Sauce is dairy-based as is the Ancho Chipotle Sauce. The Caesar Dressing contains anchovies and the Ranch Dressing contains eggs and milk.

Pita Pit is test marketing smoothies at specific locations. Yogurt is an ingredient in the smoothies, but further information about it (i.e., if gelatin is an ingredient), was not available at the time The VRG spoke to Pita Pit.

Soups (manufactured by Knorr) are available at some Pita Pit locations. Currently, less than half of all Pita Pit restaurants in the United States offer soup. Interested readers are advised to direct their soup ingredient questions to the manager at their specific location.

We were informed by Pita Pit that all menu items arrive pre-cooked at the restaurants from Sysco food distributors. There is no raw food (such as meat) present. Pita Pit restaurants in Canada have designated grills but the United States locations do not. Thus, it is possible in the US that meat products are cooked alongside the meatless options.

However, The VRG was told that “employees are taught to ask if customers want [their meatless item] cooked separately…it could be microwaved.” In that case, a menu item is placed on a separate piece of wax paper and microwaved individually. If visiting a Pita Pit, The VRG encourages vegans and vegetarians to request separate preparation if not asked first.

Based in Canada, Pita Pit is rapidly expanding internationally into countries such as Australia, Korea, and Panama. Pita Pit serves breakfast, lunch, and dinner.

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, please visit our website at http://www.vrg.org/fastfoodinfo.htm

For more information on food ingredients and to purchase our Guide to Food Ingredients, please visit our website at http://www.vrg.org/ingredients/index.php

For updates on ingredients and other information of interest to vegetarians and vegans, please subscribe to our free enewsletter on our homepage: www.vrg.org or at; http://www.vrg.org/vrgnews/

To support VRG research, you can donate at https://www.givedirect.org/give/givefrm.asp?CID=1565