Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine. To subscribe in the USA only, see: https://www.vrg.org/member/

A simple and affordable vegan meal plan. Feel good about eating. All easy to prepare or switch around. Learn ways to eat vegan inexpensively.

Find more vegan on a budget tips and see the meal plan at to https://bit.ly/vj-budget Visit Vegan Journal and The Vegetarian Resource Group at https://www.vrg.org/

See video at:

https://youtube.com/shorts/roizwIdcGb4

https://youtube.com/shorts/roizwIdcGb4?feature=share

A week of eating exclusively from the salad bar led Rosie to meet with the U of Richmond head dietitian. She then was accepted as a Micro-Farm and Sustainable Dining Intern. She helped shepherd sustainable food by connecting campus-grown produce with university dining services. Rosie will be transferring to Georgetown University, and then law school, pursuing a program focused on international environmental regulation. Rosie was a former high school college winner. See https://www.vrg.org/blog/2025/05/14/new-jersey-student-julia-rose-weiss-wins-5000-vegetarian-resource-group-2025-college-scholarship/

For more information about The Vegetarian Resource Group scholarships, see https://www.vrg.org/student/scholar.htm

To support The Vegetarian Resource Group outreach, join at https://www.vrg.org/member/2013sv.php

Or donate at vrg.org/donate

When: Aug 29, 2026 · 11:00 AM-5:00 PM.

Location: 900 E 33rd St, The Weinberg Y In Waverly, Baltimore, Maryland 21218, United States

photo from Christopher Place Employment Academy Catholic Charities of Baltimore

By Alexandra Holzinger, VRG Intern

During my internship with The Vegetarian Resource Group, I had the opportunity to attend one of Crystal Forman’s vegan cooking classes at Christopher Place alongside another VRG intern and my dad. Christopher Place provides housing, education, recovery support, and job readiness services to formerly homeless men in the Baltimore area, helping them build long-term independence. Forman’s classes combine cooking demonstrations, basic nutrition education, and simple vegan recipes that encourage participants to prepare healthy, affordable meals with confidence.

On the menu that day were mango-pineapple smoothies and zucchini cakes, a vegan alternative to Maryland’s signature crab cakes. As she prepared each recipe, Forman discussed the vitamins and minerals found in the ingredients while demonstrating the kitchen tools needed and explaining where participants could find affordable versions, including at Dollar Tree and local farmers markets. She also shared practical cooking tips, such as the safest way to grate zucchini to avoid injury, how to distinguish zucchini from cucumbers, and other recipes that make use of zucchini’s unique flavor and texture.

Throughout the class, Forman created a welcoming environment that encouraged participation. The men asked thoughtful questions and shared their own experiences. She answered questions about topics ranging from different cooking oils and sugar sources to vegan nutrition, making the information easy to understand and relevant to everyday life. It was clear that the participants felt comfortable engaging with her, and their curiosity made the class even more interactive.

I found the experience to be both educational and meaningful. As a dietetic intern, learning how to communicate nutrition information to a variety of audiences is essential to my future career. This experience reinforced the importance of presenting nutrition education in ways that are practical, culturally considerate, and accessible, especially for individuals who may be unfamiliar with vegan eating patterns. I also appreciated how Forman considered the participants’ personal preferences when planning her lessons. She explained that she developed the zucchini cakes after learning that many of the men enjoyed seafood, creating a familiar, plant-based alternative that made trying vegan foods feel more approachable.

Forman demonstrated how an affordable, approachable, and engaging cooking lesson can effectively communicate basic nutrition concepts while meeting participants where they are. Watching the class reminded me that hands-on cooking demonstrations can make nutrition education more engaging and applicable than lectures alone. I am grateful for the opportunity to observe the work being done at Christopher Place and to learn from Crystal Forman’s welcoming teaching style, extensive nutrition knowledge, and genuine commitment to helping participants build healthier lifestyles.

For more information about Crystal’s work and workshops, go to https://www.holistic-wellnessandhealth.com/about/

For more information about VRG internships, go to https://www.vrg.org/student/index.php

Celebrate Maryland Vegan Restaurant Week August 7^th through 16^th, 2026! Some of the restaurants participating include Land of Kush, Golden West Café, Harmony Bakery, Cypriana Roland Park, and Miss Shirley’s Café.  For more information see: https://www.mdveganeats.com/

photo from Linden Ponds

Here’s a new addition to VRG’s online list of senior living places with vegan food options.

Linden Ponds

By Erickson Senior Living

300 Linden Ponds Way

Hingham, MA 02043

781-337-2255

Independent living, continuing care (i.e., assisted living), long-term nursing care

From the sample menu: kale salad (with edamame, smoked tofu, wakame); tofu stir-fry; falafel bowl

To see more locations for senior living, go to https://www.vrg.org/seniors/senior_vegan.php

If you have suggestions for senior locations not on our list which serve vegan meals, please send to [email protected]

Today is National Couscous Day! Here’s some quick and easy ideas on how to prepare vegan dishes with couscous: https://www.vrg.org/journal/vj2015issue1/2015_issue1_cooking_tips.php

by Reed Mangels, PhD, RD

Slovenia, a country in central Europe, has developed dietary guidelines that raise the bar for other countries. The Slovenian Nutrition Guidelines 2025 (1) were developed using strong and current scientific evidence about sustainable, healthy diets. These guidelines were published on May 22, 2026. One of their special features is their focus on environmental factors including greenhouse gas emissions, land use, and water use (2). They also incorporate cultural diversity and accessibility (2). The goals of these guideline are a reduced risk of chronic diseases, a reduction in the environmental effects of dietary choices, and improved access to healthy food (2).

The guidelines were created for Slovenian adults. They were developed under the auspices of the Ministry of Health by a group of experts in nutrition, medicine, public health, pharmacy, environmental science, agriculture, and information science (1). Following their development, they were peer reviewed and public input was solicited (1).

The diet that the Slovenian Nutrition Guidelines 2025 recommends is described as plant-forward (2). It emphasizes vegetables, fruits, legumes, whole grains, nuts, seeds, and unsaturated oils. Low to moderate amounts of seafood, poultry, dairy, and eggs are “allowed.” Red and processed meats, refined grains, saturated fat, salt, added sugar, ultraprocessed foods, and alcohol are kept to a minimum.

The guidelines include three plate models (like MyPlate which is used in the United States). The models are whole food/plant-based (vegan emphasizing whole or minimally processed plant foods); vegetarian; and Mediterranean (2). All of these patterns have been shown to have positive effects on human and environmental health (2). The cost of the patterns is similar when they are based on seasonal, local, and minimally processed foods and are said to be feasible for even low-income households (2).

Vitamin B12 supplements are required for the vegan approach and are recommended for vegetarians unless they consistently use fortified foods (2). Vitamin D supplements are recommended for all diet types from September to May. Vegans and vegetarians are recommended to use microalgae-derived omega-3 fatty acids EPA and DHA (2).

These guidelines stand in contrast to the most recent U.S. dietary guidelines which have been criticized for their connection to the meat and dairy industry and which call for eating more protein foods from animal sources, full-fat dairy products, and beef tallow (3). The current U.S. Dietary Guidelines do not prioritize sustainability and they contain inaccurate information about vegan diets (4).

Future committees tasked to develop dietary guidelines for the United States and other countries could learn a lot from the Slovenian Nutrition Guidelines 2025.

References

1. Fidler Mis N, Bavec M, Jakse B, et al. Eating for Health and the Planet: Slovenian Nutrition Guidelines 2025 – Scientific Evidence Base. Ljubliana: Ministry of Agriculture, Forestry, and Food of the Republic of Slovenia; Ministry of Health of the Republic of Slovenia; Ministry for Environment, Climate and Energy of the Republic of Slovenia. https://prehranskesmernice.si/Eating_for_health_and_the_planet.pdf. 2026.
2. Mis NF, Jakše B, Kreft S, et al. Three-tier plate, triple win: Health, sustainability, and equity in the Slovenian Nutrition Guidelines 2025. Foods. 2026;15:656.
3. Mangels R. 2025-2030 Dietary Guidelines for Americans released: Many reasons to be concerned. https://www.vrg.org/blog/2026/01/22/2025-2030-dietary-guidelines-for-americans-released/. 2026.
4. Mangels R. What do the 2025-2030 Dietary Guidelines for Americans say about vegan diets? https://www.vrg.org/blog/2026/02/06/what-do-the-2025-2030-dietary-guidelines-for-americans-say-about-vegan-diets/. 2026.

To read more about Dietary Guidelines see:

What are Some Examples of Confusing Advice in the 2025-2030 Dietary Guidelines for Americans?

What do the 2025-2030 Dietary Guidelines for Americans say about vegan diets?

2025-2030 Dietary Guidelines for Americans Released

The Vegetarian Resource Group Submitted Testimony Concerning the Scientific Report of the 2025 Dietary Guidelines Advisory Committee

VRG Testimony on 2025-2030 Dietary Guidelines

The Dietary Pattern in Dietary Guidelines for Americans Could Easily Be Made Vegan and Nutritionally Adequate

What Have the U.S. Dietary Guidelines Said About Vegan and Vegetarian Diets?

2020-2025 Dietary Guidelines for Americans Released

Mexican 2023 Dietary Guidelines Recommend that 92% of our Plate be Plant Foods

Do International Dietary Guidelines Promote Vegan/Vegetarian Diets?

photo from Magnific

By Chef Nancy Berkoff, EdD, RD

This is the time of year when fresh produce makes you want to be creative, but without spending a lot of time in a hot kitchen. This makes it a perfect time for cold soups (which can also double as salad dressing and dips).

Create a cold veggie soup base by combining chopped, seeded, very ripe tomatoes, canned creamed corn (the “cream” is actually cornstarch, rather than dairy), and silken tofu in the blender. Using this as a base you can create many types of cold soups. Consider adding cubed avocado and sliced black olives or sliced fresh mushrooms and chopped sweet onions or diced radishes and (seeded) bell peppers and shredded carrots or diced (seeded) cucumbers and shredded fresh basil.

It’s said that the original vichyssoise (cold leek and potato soup) was created in the kitchens of the New York Ritz Carlton around 1917. Chef Louis Diat, from the Vichy region of France, remembered his mother cooling a hot potato soup down with cold milk during the hot summer months; he modified it to reflect the “elegance” of an (unairconditioned) hotel dining room. It is possible to skip cooking a version of this soup by stirring a cup of vegan instant potato flakes or dry mashed potato mix into two cups of (cold) vegetable broth. If you happen to have left over mashed potatoes, you can use these instead of the instant potatoes. When these ingredients are well-combined, whisk in a cup of vegan sour cream, sprinkle with onion power, stir, and allow to chill for about one hour before serving. You’ll want to whisk it again before serving, and garnish with chopped fresh parsley and chopped scallions (green part only).

Cold fruit soups are popular hot weather item in many cuisines. Cold mango soup can be sweet, dessert-like or savory. Make a sweet, cold mango soup by peeling and pitting very ripe mangoes and blending them in a food processor with vegan yogurt or coconut milk, a splash of orange juice, and small amount of diced fresh ginger. Season with cinnamon, cardamom, or nutmeg. Garnish with fresh blueberries, pitted fresh cherries, or raspberries. Create a savory cold mango soup by blending ripe mango with vegan sour cream and a splash of coconut water. Add a small amount of diced, fresh garlic and chili paste. Season with a chopped fresh parsley or basil. Allow mango soups to chill for at least two hours prior to serving.

Create cold melon soups with about four cups of cupped, seeded melon; you can use watermelon, honeydew, cantaloupe, or Crenshaw, using either one type of melon or using a combination. Blend with vegan yogurt or silken tofu, vegan syrup, such as agave or rice, to taste, and shredded fresh mint leaves. If you have extra cucumber, peel, de-seed, and add them as well. Chill for at least two hours before serving. Garnish with small slices of melon or cucumber.

Mixed berry soups are colorful and deeply flavorful, and fast to make. Combine about 4 cups of assorted berries blueberries, blackberries, raspberries, strawberries. In a blender with about 2 Tablespoons of fresh lime juice, 1 teaspoon of balsamic vinegar, and 1 Tablespoon of fresh, diced ginger. Purée until smooth and chill for at least two hours prior to serving. Before serving, if needed, stir in a small amount of vegan syrup for sweetening. Garnish with whole berries and fresh mint.