Two of our summer interns are working on an article about being a vegan student in college, and they have some questions that they would like to ask current students. If you or someone you know is a vegan student in college who is interested in contributing to the article, please e-mail Lindsey or Jessica at [email protected] Thank you so much!

If you’re in the Baltimore area, check out Marti Kheel’s talk about her book Nature Ethics: An Ecofeminist Perspective.

Monday June 27, 7pm
Red Emma’s (800 St. Paul’s St, Baltimore, MD 21202)

More about the event: http://www.redemmas.org/event/2413/

People can also RSVP at the Facebook event page:
https://www.facebook.com/#!/event.php?eid=214978431867348

Marti Kheel is currently a visiting scholar at the Department of Environmental Science, Policy, and Management (ESPM), University of California, Berkeley. For more information, please visit http://martikheel.com

Our Guide to Food Ingredients is now available on iPhone, iPod touch, and iPad (iOS 4.0 or later)! And it’s free!

Click here to download the app. You can also search for keywords “vegan ingredients” or “vegetarian ingredients” in the Apple Store.

Perfect for deciphering ingredient labels while you are on the go, the Guide lists the uses, sources, and definitions of 200 common food ingredients. It also states whether the commercial source of the ingredient is vegan, typically vegan, vegetarian, typically vegetarian, typically non-vegetarian, or non-vegetarian.

Many thanks to Catch Productions who did such a great job developing the app!

Print copies of the Guide are available here.

The online version is available here.

Editor’s note: The purpose of our food ingredient research is intended to educate people to enable them to make informed decisions about the foods that they choose to eat. Vegetarians and vegans will draw their own lines at what they will or won’t eat. Do what you feel is appropriate for your circumstances. The guide should not be used to criticize others or feel overwhelmed. We live in an imperfect world and do the best we can.

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. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

by Jeanne Yacoubou, MS
VRG Research Director

A reader wrote to The VRG in April 2011 about a comment made by British chef, Jamie Oliver, on The Late Show with David Letterman. Mr. Oliver said that vanilla flavoring in ice cream is made with castoreum, a substance derived from beaver anal glands. The reader asked us if there was any truth to this statement.

The VRG asked five companies that manufacture both natural and artificial vanilla, vanilla extracts, concentrates, distillates, powders, and flavors. All five unanimously stated that castoreum is not used today in any form of vanilla sold for human food use.

One company, in business for ninety years, informed The VRG that they have never used castoreum in their products. “At one time,” we were told by a senior level employee at this company, “to the best of my knowledge, it was used to make fragrance and still may be.”

Companies directed us to the Code of Federal Regulations (CFR) which they all said they follow strictly and exclusively: http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=169.175

To quote the CFR, Title 21, Part 169, Subpart B, Section175 (cited as 21CFR169.175) on this point:

“…[v]anilla extract is the solution in aqueous ethyl alcohol of the sapid and odorous principles extractable from vanilla beans. In vanilla extract the content of ethyl alcohol is not less than 35 percent by volume…The vanilla constituent may be extracted directly from vanilla beans or it may be added in the form of concentrated vanilla extract or concentrated vanilla flavoring or vanilla flavoring concentrated to the semisolid form called vanilla oleo-resin. Vanilla extract may contain one or more of the following optional ingredients:
(1) Glycerin. (2) Propylene glycol. (3) Sugar (including invert sugar). (4) Dextrose. (5) Corn sirup (including dried corn sirup). (VRG Note: spelling appears exactly as is from the original.)
(b)(1) The specified name of the food is ‘Vanilla extract’ or ‘Extract of vanilla’.
(2) When the vanilla extract is made in whole or in part by dilution of vanilla oleoresin, concentrated vanilla extract, or concentrated vanilla flavoring, the label shall bear the statement ‘Made from ___’ or ‘Made in part from ___’, the blank being filled in with the name or names ‘vanilla oleoresin’, ‘concentrated vanilla extract’, or ‘concentrated vanilla flavoring’, as appropriate…”

Section 177 of this subpart in the CFR Title 21 specifies requirements for vanilla flavoring:

“…[v]anilla flavoring conforms to the definition and standard of identity and is subject to any requirement for label statement of ingredients prescribed for vanilla extract by 169.175, except that its content of ethyl alcohol is less than 35 percent by volume.

(b) The specified name of the food is Vanilla flavoring.”

A major ingredients supplier that sells both natural and artificial vanilla extracts, concentrates, distillates, and flavors to many food companies told us this about some of their vanilla flavorings: “The flavor itself contains proprietary information that cannot be shared but it’s made from a combination of raw materials, such as vanillin, vanitrope, heliotropin, and maltol.” (VRG Note: All ingredients in this list are either all-vegetable or synthetic.) We were also informed by this company when The VRG asked specifically about castoreum in food ingredients: “…It’s not a common raw material that is used and we don’t use it, so I can safely say that our natural vanilla flavors do not contain any animal juices. All vanilla extracts are free of it, too, wherever you go.”

What is true is that castoreum is generally recognized as safe (GRAS) and so approved for use in foods by the Food and Drug Administration (FDA). (A few other animal-derived ingredients including ambergris (whale-derived) and musk (civet-derived) also have GRAS status and so may be ingredients in products intended for humans): http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=582.50

According to G.A. Burdock in a 2007 article published in the International Journal of Toxicology, “Castoreum extract… is a natural product prepared by direct hot-alcohol extraction of castoreum, the dried and macerated castor sac scent glands (and their secretions) from the male or female beaver. It has been used extensively in perfumery and has been added to food as a flavor ingredient for at least 80 years. Both the Flavor and Extract Manufacturers Association (FEMA) and the Food and Drug Administration (FDA) regard castoreum extract as generally recognized as safe (GRAS).”

When castoreum occurs in a food, it does not have to be listed by its name. It is considered a “natural flavor” and may be so designated on a food package according to the CFR: http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=501.22

Readers who are doubtful of a particular brand listing “natural flavors” as ingredients are encouraged to call the food’s manufacturer and specifically request detail on which “natural flavor(s)” is/are present in the food.

For updates on vanilla flavor and other food ingredients, subscribe to our free e-newsletter at http://www.vrg.org/vrgnews/
Readers may wish to purchase our Guide to Food Ingredients available at http://www.vrg.org/catalog/index.php?main_page=product_info&cPath=1&products_id=8

To support VRG research, go to https://www.givedirect.org/give/givefrm.asp?CID=1565

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. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

June 5, 2011
By Lindsey Siferd, VRG intern

As a summer intern at The Vegetarian Resource Group, I have already been exposed to so many new experiences, and learned new skills, all in my first three weeks. One of the most interesting experiences that I have had so far was to help set up and participate in tabling for a VRG booth at the Federal Hill Jazz and Blues Festival in Baltimore, Maryland.

Before the festival, I worked with Mary, one of VRG’s staff members, to pack books and materials for the table. I learned that a lot goes into the planning and packing for one of these events, and how important it is to bring a variety of literature for people to peruse and take with them. The VRG has such a wealth of pamphlets and books, and they even have coloring books for children (and adults).

The day of the festival, I met Mary in the morning on a block in Federal Hill to set up our booth. It was an exciting festival to be working at, as there were several food, craft, and jewelry vendors, as well as live music all day. There were not many non-profits present, so it was important for us to be there. It was kind of surprising and ironic though, when we saw that they gave our table a spot right across from the pit beef and BBQ vendors. This did not daunt us, however, and we proceeded to set up our table with a brightly colored tablecloth and all of the information we had packed.

Working the table turned out to be a great experience. It was fun to connect with so many people who were vegetarian, vegan, or interested in learning more. Everyone who approached us was friendly, and many had their own stories to tell. Several people came up and said, “Oh, my sister is a vegan” or “My son wants to go vegetarian” and got a copy of the Vegetarian Journal for them or signed them up for the mailing list. It was nice to see so many people looking out for each other. We also met a few dietitians, some of whom already knew about the VRG and were interested in learning more to tell their clients.

Many people brought their children, so we gave away many coloring books. My favorite part was talking to the people who said they had always wanted to try to go vegetarian, but didn’t know how to start. Luckily, we had lots of great resources on hand, such as “Vegetarianism in a Nutshell” and a thorough ADA position paper full of information about nutrition. I also got to learn about several Baltimore vegetarian and vegan restaurants that I can’t wait to try out!

Another VRG volunteer named Dorothy came later in the day to help Mary and I table. She is a vegan, and was really enthusiastic about talking to people, and I learned a lot from her. It was good to have a volunteer, a staff member, and an intern all working one booth, because we all brought different experiences to the table (no pun intended).

The VRG does booths across the country, and at all different kinds of events, and I think it was important to work this particular festival to reach out to people who might not normally have access to information about vegetarianism or even know that the resources are out there. It was great to work with Mary and Dorothy, and get out in the community to speak directly with people. I hope to be able to work more events like this in the future!

The Vegetarian Resource Group (VRG) is a non-profit organization which educates the public about vegetarian and vegan diets. A vegetarian does not eat meat, fish, or fowl. A vegan is a vegetarian who also does not use other animal products such as dairy or eggs.

To learn more about the Vegetarian Resource Group and vegetarian and vegan diets, please visit www.vrg.org or write to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.

If you are interested in volunteering at a booth like the one above, please e-mail [email protected]. For a list of other ways to volunteer and get involved with the VRG, please visit http://www.vrg.org/getinvolved.php.

Donations from individuals like you help the VRG continue to sponsor outreach booths like the one mentioned above in your community. To donate, please go to https://www.givedirect.org/give/givefrm.asp?CID=1565.

For other Teen FAQs, visit: http://www.vrg.org/teen/

I’m going to a banquet for the soccer team and I’m the only vegetarian on the team. How do I let the caterer know that I’ll need something different to eat?

The earlier you contact the catering company, the more likely it is that they’ll be able to work with you. You can call or email them. Start by explaining what you do and don’t eat, in case they have a different idea of what “vegetarian” means than you do. Next, ask what they’re planning to serve to the rest of the team. How could the caterer adapt the meal to fit your diet? On pasta, maybe they could replace the meat sauce with marinara, or if they’re serving hamburgers, perhaps you could get a veggie burger instead. As back-up, have a few simple vegetarian meals in mind: a hummus wrap, bean burrito, or vegetable and tofu stir-fry, for example. When you get to the banquet, introduce yourself to the caterer and remind him or her about what you’ve arranged. Lastly, remember to be polite and gracious throughout your communication. Not only is the catering company (hopefully) going out of their way to accommodate your food choices, but also, if they have a positive experience with you, they’ll be happy to work with other vegetarians in the future.

I’m traveling to Washington DC with my class. I’m not sure how the food thing will work.

Luckily, in a city like DC, you’ll probably have a lot of options, and most people will be familiar with vegetarianism and veganism. If you start by asking a trip leader what the food plan is for the rest of the class, you’ll be able to plan ahead for any alternatives you might need. Will the class be stopping for fast food on the way there? Check out VRG’s Vegetarian Menu Items at Restaurant and Quick Service Chains (you can see excerpts here), or try an online guide such as Vegan Eating Out. Will you be packing meals for the day? See if a vegetarian option such as peanut butter and jelly, hummus wraps, or vegetarian deli slices can be available. Will you eat at any restaurants once you’re in Washington? Maybe you can suggest a few veg-friendly places to your trip leader-try VRG’s restaurant guide. Happy Cow is another popular guide. Many metropolitan areas, including Washington DC have vegetarian organizations (The Vegetarian Society of DC) and location-specific guides (VegDC) that may have even more ideas. If the restaurants have already been chosen and you’re worried about your options, look at the menus ahead of time and contact the restaurants with your questions. Will your class be going to any catered events? See if you can discuss your situation with the caterer before you leave. Lastly, it can’t hurt to pack a few snacks in case something doesn’t work out. Try bringing trail mix, peanut butter crackers, granola bars, or prepared microwavable meals. If you find out as much as you can ahead of time and have a plan, the food thing shouldn’t be much of a problem at all.

by Sarah Alper, a VRG volunteer and lifelong vegan

By Lindsey Siferd, VRG Summer Intern

Recently, I was interviewed by Katy Hopkins, reporter for the US News and World Reports, for an article on vegetarian-friendly colleges. After the VRG Director sent me her request for information on schools that go above-and-beyond to cater to vegetarians and vegans, I decided to nominate my college, St. Mary’s College of Maryland.

Katy chose to focus on my school’s on-campus farm, something started by and run by students, and a place where some professors take students in courses such as Books that Cook and Biology of the Garden. I was proud and excited to see my school featured in an online slideshow of eight notable vegetarian-friendly schools. Katy also mentioned my school twice in her full-length article, “Colleges that Offer Courses, Choices for Vegetarians.” Our farm was highlighted again, and she also mentioned positive changes that our food provider, Bon Appetit, made after students asked for higher quality dining options, including more vegetarian options.

Here is the selection from her article in which I am mentioned:

Change is afoot at St. Mary’s College of Maryland, which student vegetarian Lindsey Siferd says has been culinarily revitalized over the past year. After students pushed for higher quality dining options—including more vegetarian offerings—she says the school’s food provider, Bon Appetit Management Company, responded positively. After a campaign on Facebook, a protest against Chick-fil-A, and student meetings with Bon Appetit, requests for a greater variety of healthy food on campus were met.

It was exciting to promote my school and appear in a news article. I hope that Katy’s article will help prospective vegetarian students make a more informed college decision, and I am glad that my summer internship allowed me such an opportunity!

Katy’s article, “Colleges that Offer Courses, Choices for Vegetarians”:
http://www.usnews.com/education/best-colleges/articles/2011/06/07/colleges-that-offer-courses-choices-for-vegetarians?PageNr=1

Slideshow titled “Colleges Catering to Vegetarians”:
http://www.usnews.com/education/best-colleges/slideshows/colleges-catering-to-vegetarians

Don’t miss the 1st Annual VegFest Houston, presented by the Vegan Society of PEACE. This community event for all ages will be held in the heart of the historic Montrose District in Houston, the nation’s 4th largest city! The theme for VegFest Houston 2011 is “Promoting an ethical, compassionate and sustainable world for all.” VegFest will include Houston’s superb vegan restaurants, guest speakers, live music, Kids Zone, food demos, vegan vendors and services, product samples, educational films, community booths, green businesses, and prize giveaways. Admission is free! The Vegetarian Resource Group (VRG) is proud to be a sponsor of this exciting vegan festival.

WHEN: Saturday, June 11, 2011; 10 am – 4 pm
WHERE: Pecore Hall and St. Stephen’s Campus, Houston, Texas
WEB: http://www.vegansocietyofpeace.org/vegfesthouston
EMAIL: [email protected]
PHONE: (832) 3030-VEG

This article originally appeared in Vegetarian Journal Issue 4 2010. To subscribe, either: join VRG online with $25, call us at (410) 366-8343 and order by phone with your Mastercard® or Visa®, or complete this form.

Vegan Cooking Tips
Mashed and Stuffed Potatoes
By Chef Nancy Berkoff, RD, EdD, CCE

Rule number one for making mashed or stuffed potatoes is to select baking potatoes, such as Russets, Idahos, or Oregon-type potatoes. If you can, store the unwashed potatoes in a cool, dark cupboard, pantry, or drawer. Colder temperatures allow the potatoes to convert a lot of their sugar to starch. Believe it or not, even a white potato tastes better when some of its sugar develops.

When you’re ready to start cooking, wash and scrub your potatoes under cold, running water. Get them really clean so you can eat the skin. (Much of a fruit or vegetable’s nutrient content is close to its peel, so the more peel you can leave on, the better.) Don’t soak your potatoes; that will make them soggy and remove some of their nutrients. Also, don’t use hot water. It will start cooking the outside of the potato, but the inside won’t catch up.

BAKING THE POTATOES

Before you mash or stuff your potatoes, you’ll need to bake them. It is easy to make a great baked potato. You’ll want the baking temperature to be very hot, approximately 400 degrees for a standard oven. Allow washed potatoes to dry, prick in several places, place on an ungreased baking sheet, and allow the potatoes to bake until a fork can poke a hole easily in the center. This can take anywhere from 30 minutes to 2 hours, depending on your oven and the size of the potatoes. Once your potatoes are baked, allow them to cool only until you can safely handle them. Cut the baked potatoes in half lengthwise, scraping the flesh into a heat-proof bowl. If you intend to serve stuffed potatoes, make sure you save the skins.

FLAVORING THE POTATOES

OK, you are now ready to mash, and maybe stuff, your potatoes. If your freshly baked potatoes are dry, you can add small amounts of heated soymilk or heated broth. Try mushroom broth since it works really well! For creaminess, mix in some vegan sour cream or silken soft tofu. This is the base for your potato. For flavorings, consider adding minced fresh onions or fresh garlic, finely minced (almost puréed) celery, prepared horseradish (usually sold in a jar in the refrigerated section at the supermarket), or finely chopped fresh chilies. For seasonings, use your favorite seasoning blend or a small amount of ground white pepper (which can pack some heat!), dried parsley or rosemary, red pepper flakes, or nutritional yeast. If you’d like some ‘add-ins,’ think about tossing in minced fresh mushrooms, finely minced vegan sausage or Tofurky™, minced broccoli or cauliflower florets, or minced black or green olives.

MASHING AND STUFFING

Stir, mix, and mash the flesh from your baked potatoes until the flavors are mixed in and you have the consistency that you’d like. If you are serving mashed potatoes, place the amount you’re going to serve into a microwaveable container to reheat, or reheat on the stovetop, stirring to prevent burning. To make stuffed potatoes, preheat the oven to 400 degrees. Place your saved potato skins on an ungreased baking sheet. Fill each skin with flavored mashed potatoes and bake just until hot. To add flavor to your potato skins, rub them with the cut side of a fresh garlic clove or onion, or rub on a bit of soy sauce. You can also use seasoned vegetable oil you’ve made yourself. Sprinkle oil with your favorite dry herb, such as black pepper, onion flakes, or ground sage, and lightly rub into the potato skin. Adding these flavors can be done before or after baking the potatoes. After the potatoes are baked, you can garnish them with chopped fresh parsley or cilantro, chopped fresh bell peppers, shredded vegan cheese, chopped pecans or walnuts, or a mixture of several items.

We have one needs-based internship still available. The Eleanor Wolff Scholarship is a $2,500 paid internship at the VRG office in Baltimore for a student who is motivated to use the knowledge and skills they gain from the internship to impact and make effective change on behalf of vegetarianism.

Eleanor Miltimore Wolff became a committed vegan late in life. Once she learned and understood that dietary choices affected not only one’s personal health, but also the health of the planet and the well being of the animals, there was no looking back. Leather shoes and purses, along with non-vegan food products went out the door. Her children and grandchildren were showered with vegan reading material. When she exercised she would sport a T-shirt proclaiming: “I think, therefore I am — a vegetarian”. Eleanor was a military censor during World War II, but there was no censoring her commitment to a plant based diet and lifestyle.

In her memory, the Eleanor Wolff Scholarship is a $2,500 paid internship at the VRG office in Baltimore (plus $1,000 toward housing) for a student who:

1. Wants to be an effective change agent on behalf of vegetarianism
2. Is motivated to use knowledge gained from the internship to make a significant impact within his/her world
3. Could not participate in this development effort without a little financial assistance

VRG also offers unpaid internships.

If you would like to apply for a VRG internship, please send a resume, writing sample, and cover letter detailing your interests, skills, goals, and vegetarian knowledge to:

The Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203

or e-mail to [email protected]

For more information about the Eleanor Wolff Scholarship and to view what past recipients have said of their experiences, click here.