photo from Freepik

by Reed Mangels, PhD, RD

With cold weather on the way, I look forward to a bowl of oatmeal for breakfast. But not just any bowl of oatmeal. I like to experiment with different toppings, both sweet and savory to add variety. These toppings work whether your bowl of oats take less than 5 minutes to prepare or you cook the oats for hours in a slow cooker.

1. Swirl a spoonful of peanut butter (or other nut butter) and a spoonful of fruit spread into your bowl of oatmeal.
2. Add a little plant butter to a bowl of hot oatmeal and mix in nutritional yeast flakes, salt, and pepper to taste.
3. Top oatmeal with a dollop of tahini and sprinkle with za’atar (or with Aleppo pepper for a little zippiness).
4. For a New England-style bowl of oats, drizzle with maple syrup and mix in fresh or frozen blueberries and chopped walnuts.
5. Many people eat bananas on cold cereal. For a change slice a banana onto a bowl of oatmeal, add your favorite plant milk, and sprinkle with cinnamon.
6. Check the refrigerator for condiments that could enhance a bowl of oats. I’ve enjoyed oats topped with mango chutney.
7. Add more oats to your oatmeal by sprinkling on homemade or commercial granola.
8. If you are looking for a savory bowl of oatmeal, add a spicy peanut sauce or simply mix in a spoonful of peanut butter and sriracha or other hot sauce to taste.
9. Dried fruit goes well with oatmeal because the hot oats can soften dried fruit that’s been in the pantry a while. Raisins or dates are traditional additions to oatmeal or you can try dried apples, cranberries, cherries, or even dried mango cut into bite-sized pieces.
10. You may have heard of cheese grits – why not cheese oatmeal? Mix in shredded vegan cheese or vegan cheese sauce (commercial or homemade) to taste.

All oatmeal starts as oat groats. Groats are the hulled kernels of the oat grain. Oat groats, and oatmeal, are classified as whole grains because they contain all three of the parts of a grain – bran, germ, and endosperm.

Steel cut oats are made by cutting oat groats into pieces. They can take 15-20 minutes to cook once the pot of oats comes to a boil. Scottish oats are made by grinding oat groats into a coarse meal. They cook in 10 minutes once their cooking water boils.

Old-fashioned oats, or rolled oats, are made from oat groats that are steamed to soften them and then passing the softened oat groats through large rollers so that they are flattened. Then they are lightly toasted. Old-fashioned oats take 10-20 minutes to cook on the stove or 3-5 minutes in the microwave.

Quick oats are made similarly to old-fashioned oats but are rolled thinner so that they cook faster. They take a couple of minutes to cook on the stove or in the microwave.

Instant oats are chopped more finely than quick oats so that they cook in 1-2 minutes in the microwave or can simply be mixed with boiling water.

If you like oats but don’t want to take the time to cook them every morning, you can make a large pot of oats on the weekend or in the evening, refrigerate them, and use the microwave to heat up the amount you want to eat for breakfast.

Oats are a good source of soluble fiber, a type of fiber that can help you feel full longer as well as helping to lower blood cholesterol and blood glucose. According to USDA’s FppdData Central, a cup of plain cooked oatmeal has 154 calories, 5.3 grams of protein, 2.6 grams of fat, and 4.1 grams of fiber. It has about 9% of the Daily Value for iron and 14% of the Daily Value for zinc.

For other ideas for vegan oats see:

Vegan Overnight Oats

Peach Passion

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

The Whole Easy Enchilada photo by Hannah Kaminsky

Are you searching for some new ideas for vegan main dishes? We have you covered! In the latest issue of Vegan Journal Lauren Bernick shares her recipes for BBQ Spaghetti Squash Sandwiches, King Ranch Not-Chicken Casserole, The Whole Easy Enchilada, Veggie Stew and Mash Potatoes, Cauliflower Steak and Whipped Sweet Potatoes and Greens, and Tostadas.

Read the entire article here: https://www.vrg.org/journal/vj2026issue1/2026_issue1_meatless_mainstays.php

To subscribe to Vegan Journal in the USA only, visit: www.vrg.org/member

photo from The Kitsch-enette

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: www.vrg.org/restaurant

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Café Mila, 986 3e Ave., Quebec, QC G1L 2X1 Canada

The owner and creator hopes Café Mila will be …a place where you dare, where you create, where you feel at home.” The menu features Sandwiches, Wraps, Hot Beverages like Hot Chocolate, Mocha, Macchiato and more, Teas like Chai and Matcha, as well as Iced versions of some of these plus Smoothies. Sweets include Cookies, Scones, Rice Krispie Treats, Croissants, Chocolatines (pain au Chocolate) and Crookies (a chocolate chip cookie dough/croissant hybrid). Also check their website for events like “Cupping” (coffee tasting), Sip and Draw, and others. Café Mila is pleased to showcase the work of local artists.

Jajaja Plantas Mexicana, 2775 NW 3rd Ave, Miami, FL 33127

Dine on dishes such as Hijiki-Hearts of Palm Ceviche, Cucumber Gazpacho, Our Birria Tacos, Dinosaur Kale Bowl, Chorizo Burrito, Churritos, Mexican Wedding Cookies, and much more.

OPlante Sushi Vegetalien, 2115 St-Denis, Montreal, QC H2X 3K8 Canada

With influences of Thai, Chinese, and Japanese, OPlante offers both All You Can Eat and À la carte options and “…is dedicated to perfecting the craft of making vegan sushi…”  Amid the myriad of Sushi and Nigiri choices there’s Pistachio Sushi with shiitake mushroom, cucumber, avocado, greens, vegan mozzarella, vegan tamago, asparagus, and vegan kani; Unique  featuring Portobello, jalapeño, avocado, assorted nuts, cherry radish, and miso emulsion; Garden showcasing mango, kiwi, avocado, shiso leaf, shiitake mushroom, asparagus, pepper, okra, oshinko, spinach, microgreens, and apricot sauce; vegan Squid and Corn Pizza; and Four Rose Sushi with soy-based bacon, asparagus, sweet potato, tempura, and spicy mayo to note a few. Some Entrées are Ravioli in Peanut Sauce featuring cabbage, carrot, celery, tomato, curry, and mushrooms; Vegetable Tempura with zucchini, sweet potato, and eggplant; and Sautéed Sweet and Sour “Chicken” with tomato sauce, vinegar, pineapple, and broccoli. Soups include Miso, Wonton, and Sweet and Sour. When it comes to Poke, there’s Sumo with vegan Salmon and spicy mayo and Funa–Tuna and Yuzu sauce. Both come with rice, salad, tempura, avocado, cucumber, carrot, cherry radish, and edamame. Wok dishes include Thai basil eggplant, Pad Thai, Teppanyaki “eel” with shiitake mushrooms, Teriyaki Tofu and Eggplant, and Tofu Stew to note a few. They also serve a vast array of teas like Fresh Grape Green Tea with Aloe, Strawberry and Lychee Slush, and Bubble Teas such as Fresh Taro– Jasmine tea-based oat milk tea with fresh mashed taro and tapioca. Desserts are a partnership with BonBon Collections: Sesame Bomb (mochi) Strawberry Shortcake, Cream Biscuit Cake, Cookie and Cream Cake, Coffee Opera, Maple Delight, and Chocolate Covered Cake Pops—all listed as gluten-free.

Sunny Express Gourmet Fast Food, 306 West Compton Blvd. #100, Compton, CA 90220

Focused on “sustainability” and “health,” Sunny Express aims to celebrate plant-based, vegan food and offer a “more diverse selection of Santa Monica-inspired dishes.” Breakfast brings melted cheese topped Vegan Sunny Burger, Vegan Breakfast Burrito with plant-based bacon, house-made potatoes, melted cheese, and all sorts of topping options like JustEgg brand and Jackfruit; Vegan Mex Scrambled Just Egg with rice and beans; and Vegan Chilaquiles with tortilla chips, red or green salsa, and melted vegan cheese. Vegan Mexican dishes (some customizable with vegan protein options like Soy Chorizo, Hibiscus Asada, Loin, Shreemp or Steak, and more) include Tacos, Burritos, Enchiladas, Quesadillas, Fajitas, and Vegan Baleada LA, as well as Peruvian-inspired Vegan Lomo Saltado featuring “steak” sautéed with onions, tomatoes, and fries. Here are some of the Chinese style selections. Served with Chinese rice noodles for a “signature” chewiness and aiming for sweet- salty, savory, Vegan Big Roll wraps fried rice or a wheat tortilla around plant-based Loin protein with bell peppers, onions, and carrots. Vegan Chow Mein Plate features stir-fried noodles with celery, onions, cabbage, soy sauce, and sesame oil. Vegan 2 Entrée Plate lets you customize your meal from a variety of plant-based proteins, such as tofu, tempeh, or seitan, as well as rice, noodle, and vegetable choices such as Shreemp Fried or Glazed, Loin Kung Pao or Teriyaki, Drumbstick Chili or BBQ, Thai Sweet Chili Chicken, Steak Broccoli or Mex Potato, Orange Cauliflower, Eggplant Tofu, Loin Mushroom, and more. For Dessert there’s Vegan Carrot Cake with hints of cinnamon, raisins, walnuts for crunch and their cashew cream frosting, Vegan Chocolate Cake, Chinese-inspired Almond Cookies, and Fortune Cookies.

The Kitsch-enette, 21 South Beaver St., York, PA 17401

The Kitsch-ette is a café and vintage shop that offers a weekly rotating menu of grab-and-go items including packaged salads, wraps, cookies, and protein balls. The vegan phish salad is made of chickpeas, celery, red onions, and mayo. Sandwiches and wraps include the steak Bahn mi sandwich made with seitan, hummus, and pickled cabbage on a Portuguese roll; and the chicken apple salad sandwich with seitan, onions, apple, and mayo in a flour tortilla. Sweet treats include the mango poppy seed breakfast cake, the red raspberry breakfast cake, chocolate chip cookie bites, and caramel apple tartlets.

The Vegan Phoenix, 4250 Southwest Rose Biggi Ave., Beaverton, OR 97005

Enjoy their vegan comfort food from a food truck. They list gluten-, soy- and nut-free options. Burgers and Sandwiches are customizable with various sauces, salad fixings, Cheddar “Cheese,” “Bacon,” and white bread or Pretzel buns. “Hotdog” Z feature sauerkraut, sweet relish, onions, Ketchup, and mustard. Fieldburger features a roasted veggie patty. PB&J is elevated by locally sourced jellies like Apricot Pineapple, Four Berry, and others. There’s also their “signature” breaded Fried “Chick”N, “Ham”burger, “Chick”N  Burger, and more. For a little Side action, there’s Waffle Fries with Hickory BBQ spice blend, (Red) Onion Rings, Caesar Salad, and Tater Tots with Mesquite BBQ spice blend. Ever tried Fried Pickles? Here’s your chance, with their “signature breading” and choice of sauce. The Kids Menu offers versions of some of the same, as well as Grilled Cheese and “Chick”N  Nuggets. Mushroom mavens, they offer hot or iced, customizable, “fresh brewed” Mushroom Tea blends and Roasted by Mom Coffee such as Mom Goes Nutty with a mushroom blend, which while listed as nut free, aims to create a flavor profile of peanut butter and chocolate via the roasting process. They also have Berry Well and Green Gem Smoothies. For Dessert, Classic S’mores feature roasted marshmallow and chocolate on a Graham cracker.

Zaddy’s Fast Food Pavilion Street Market, 22965 Woodward Ave, Ferndale, MI 48220

Zaddy’s Fast Food is a quick-service stall located inside Pavilion Street Market, a food-hall style market in downtown Ferndale. The concept is led by chef Josie Clemens, known for appearances on Hell’s Kitchen. The menu focuses on vegan comfort and street-style foods such as burritos and handheld items topped with house-made sauces like the OG Green or the Spicy Riz, along with quick sides designed for grab-and-go meals. Customers can order food inside the Pavilion Street Market food hall and enjoy communal seating. Menu and prices may be limited online, so please call.

This internship helped me grow in so many ways. My time at The Vegetarian Resource Group has strengthened my skills in research, writing, and critical thinking, while allowing me to contribute to a cause I care deeply about. I walk away from this experience with a greater appreciation for the thoughtful work behind vegan outreach and a stronger commitment to advocating for ethical and sustainable living.

Read about Chaltu’s VRG internship here: https://www.vrg.org/journal/vj2026issue1/2026_issue1_vegan_world.php

To subscribe to Vegan Journal in the USA only, visit: www.vrg.org/member

Every issue of Vegan Journal contains a column called Vegan Action. In the latest issue, we interviewed Mark Perlmutter. As an activist and entrepreneur, he has two goals: to make vegan food more accessible and to drive investment in vegan businesses.

Read about Mark Perlmutter here: https://www.vrg.org/journal/vj2026issue1/2026_issue1_vegan_action.php

To subscribe to Vegan Journal in the USA only, visit: www.vrg.org/member

photo from Freepik

Passover begins the evening of April 1, 2026 this year and The Vegetarian Resource Group is the publisher of several books that feature vegan Passover recipes. Below we share three recipes with you. In the USA, you can purchase these vegan cookbooks from the VRG Book Catalog here: http://www.vrg.org/catalog

Fresh Tomato Soup (from No Cholesterol Passover Recipes, by Debra Wasserman)

(Serves 4)

1 large onion, chopped

5 small ripe tomatoes, chopped

1-1/2 cups water

½ teaspoon fresh parsley, minced

Pepper and salt to taste

Combine all the ingredients in a large pot and cook over medium heat for 15 minutes and then cool. Place mixture in a blender cup and blend until creamy. Reheat and serve hot.

Minted Carrots with Chilies (from Vegan Passover Recipes, by Nancy Berkoff)

(Serves 4-5)

1-1/2 cups sliced onions

Vegetable oil spray

1 garlic clove, minced

2 Tablespoons peeled and minced fresh ginger

2 Tablespoons seeded and minced fresh chilies or green pepper

1-1/4 pounds carrots (about 3-1/2 cups), peeled and sliced lengthwise 1-inch thick

2 Tablespoons chopped fresh mint

Place onions in a large frying pan, spray liberally with vegetable oil, and sauté over medium heat until soft and golden, about 5 minutes. Add garlic, ginger, and chilies and stir. Allow to cook for 1 minute.

Add carrots and add enough water to just cover. Cook uncovered for 15 minutes, or until carrots are tender. Add mint, cook for 2 more minutes. Serve hot.

Russian Potato and Mushroom Croquettes (from The Lowfat Jewish Vegetarian Cookbook, by Debra Wasserman)

(Serves 5)

1-1/2 pounds potatoes, peeled and chopped

5 cups water

1 onion, peeled and chopped

¼ pound mushrooms

1 teaspoon oil

1 Tablespoon water

Salt and pepper to taste

1 cup matzo meal

1 Tablespoon oil

Boil potatoes in 5 cups water until tender. Drain and mash potatoes.

In a separate pan, sauté onion and mushrooms in 1 teaspoon oil and 1 Tablespoon water over medium-high heat for 3 minutes. Mix the mashed potatoes, sautéed onion and mushrooms, seasonings, and matzo meal together in a large bowl. Form 10 burgers (croquettes).

Heat 1 Tablespoon oil in a large frying pan over medium-high heat. Fry croquettes for 8 minutes, flip over and continue frying for another 8 minutes. Serve two croquettes per person.

Don’t forget, you can purchase these vegan cookbooks from the VRG Book Catalog here: http://www.vrg.org/catalog

When Hodo labels their new Lightly Fried Tofu “ready to cook,” they’re selling it short, because it’s perfectly tasty right out of the package, even still cold from the fridge.

Read the review here: https://www.vrg.org/journal/vj2026issue1/2026_issue1_veggie_bits.php

To subscribe to Vegan Journal in the USA only, visit: www.vrg.org/member

photo from Freepik

by Reed Mangels, PhD, RD

Protein pretzels, protein gummies candy, protein soft drinks … Walk through a supermarket today and you might think Americans are suffering from protein deficiency and food manufacturers are doing their utmost to help Americans meet their protein needs. In reality, most Americans get all the protein they need without having to resort to products pumped full of protein as a way to boost sales.

How much protein do vegans need?

The Recommended Dietary Allowances (RDAs) are a trusted source of protein recommendations for different age groups and are a good starting place to determine how much protein vegans need. The RDA for protein is based on how much a person weighs:

• Infants, 0-6 months old: 0.69 grams of protein per pound
• Infants, 7-12 months: 0.54 grams of protein per pound
• Children, 1-3 years: 0.48 grams of protein per pound
• Children and teens, 4-13 years: 0.43 grams of protein per pound
• Teens, 14-18 years: 0.39 grams of protein per pound
• Adults, 19 years and older: 0.36 grams of protein per pound
• Pregnancy: 0.50 grams of protein per pound
• Lactation: 0.59 grams of protein per pound

Those who are markedly underweight or overweight should discuss their protein needs with a registered dietitian.

Older adults appear to have somewhat higher protein needs. Research suggests that older adults would benefit from a protein intake between 0.45 and 0.57 grams per pound of body weight per day (1). Ideally, this would be coupled with resistance training to promote a higher muscle mass in older people.

Individuals engaged in strength or endurance training may have somewhat higher protein needs than more sedentary people. Estimates of protein needs for adults engaged in strength or endurance training range from 0.54 to 0.91 grams per pound of body weight (1).

Vegans and others who eat mostly whole plant foods may have slightly higher protein needs since the digestibility and composition of plant proteins differ from animal proteins. Some dietitians have suggested that 1- to 2-year old vegans get 30-35% more protein than the RDA, 2- to 6-year old vegan children get 20-30% more protein than the RDA and that older children (more than 6 years old) get 15-20% more protein (1). Adult vegans and vegan athletes may need 15% more protein than the RDA or the recommendations for athletes above (1). These increases are small and are easy to achieve with a whole foods vegan diet.

Another way to look at protein needs is something called the acceptable macronutrient distribution range (AMDR) – the percentage of calories that should come from protein, fat and carbohydrate. The AMDR for protein is 10 to 35% of calories for adults, 5 to 20% of calories for 1- to 3-year old children, and 10 to 30% of calories for 4- to 18-year old children and teens (2). For example, an adult who eats 2000 calories a day would have a protein AMDR of 200 and 700 calories from protein or 50 to 175 grams of protein a day.

To read more about protein for vegans see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

Protein for Vegan Children

References

1. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th edition. Burlington, MA: Jones & Bartlett Learning; 2023.
2. Institute of Medicine Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academy Press; 2002.

The contents of this website and our other publications, including The Vegan 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.

Vegan Symbolica Hair Salon Owner in Austin is interviewed by Vegan Journal Editor Hannah Kaminsky in Vegan Journal’s Work with Purpose series. Living Your Ethics by using cruelty-free products, safety, sustainability, and healthy services. Starting a business good for people and animals? Find something no one else is doing and what makes you unique. See video at https://youtu.be/4aUIM4LOPUE

For lists of cruelty-free products and businesses see:

https://www.vrg.org/links/CosmeticsPersonalCareProducts.htm

https://www.vrg.org/links/LeatherAndClothingAlternatives.htm

https://www.vrg.org/nutshell/leather.php

For more on ethical careers, go to https://www.vrg.org/links/JobSearch.htm