By Reed Mangels, PhD, RD

Question: I’m going on an overnight winter camping trip with my college’s outings club and need to come up with a vegan high calorie alternative to the planned dinner – pasta with broccoli and cheese.The leader says the cheese will be added after the pasta is cooked.Any other ideas for high calorie foods? – I know I need a lot of calories to help me stay warm and because it’s a pretty strenuous hike.

Answer: Dinner is easy – pack some peanut butter, mix with a little hot water, season with a pinch of pepper or other spice and mix it with your pasta and broccoli. You could also pack a commercial peanut or satay sauce (check for milk or fish ingredients). If you’d like, mix some chickpeas or other canned beans in with the pasta. For a winter trip, assuming it’s pretty cold outside, you can drain canned chickpeas before leaving and pack them in a light-weight plastic container. They should keep for the one night you’ll be out.

Here are some ideas for high calorie foods you can keep in an accessible pocket in your backpack or parka: trail mix (your favorite nuts, dried fruits, and chocolate or carob chips), vegan energy bars or dark chocolate bars, peanut butter and cracker sandwiches, a bagel or two, a thermos of vegan hot chocolate.

Bring packets of instant oatmeal and dried fruit for an easy breakfast and dehydrated hummus or black bean dip (just mix with hot water) for lunch (with crackers, pita, or bagels). Peanut butter or other nut butter sandwiches also are easy and filling.

Other articles that may be of interest:

Alternatives to Meat for a Typical Camp Menu

Vegetarian Menus for Scout Jamboree

In our ongoing reader’s poll which asks “What is your favorite restaurant chain for vegan and vegetarian options?”, the top choices currently are:

1. Chipotle
2. Taco Bell
3. Qdoba http://buykeppraonlinenow.com Mexican Grill
4. Souplantation/Sweet Tomatoes
5. P.F. Chang’s China Bistro
6. Subway
7. Panera Bread
8. Noodles & Company

Click here to vote for your favorite, view current poll results, and more!

This is an excerpt of an article by Reed Mangels, PhD, RD, updated Feb., 2011 by Corey Bivins. Click here to read the entire article

It may be a blizzard in the Northeastern US or a hurricane in the South, a tornado in the Midwest or an earthquake in the West. It may be a wild fire, an oil spill or even terrorism. Suddenly you’re left without electricity and possibly without safe water. The stove, freezer, refrigerator, microwave, and toaster oven aren’t working. Grocery stores are closed or may not have much on the shelves. Many groups have recommendations aimed at helping the general public cope with these kinds of disasters. They call for use of foods like canned tuna, canned meat, and powdered milk. What about vegetarians? What sort of plans should we make?

Most authorities recommend having enough non-perishable food and water on hand at all times to last at least 3 days. Depending on where you live and the types of disasters you anticipate occurring, you may want to have more food and water on hand. The U.S. Department of Health and Human Services’ website (http://www.hhs.gov/) recommends having enough food and water to last 1 to 2 weeks in case food and water supplies are disrupted due to pandemic flu. You should also have a 30-day supply of important prescription medicines on hand.

The foods that you choose for your disaster kit should require no refrigeration, minimal or no preparation or cooking, and little or no water. You can pick up a few items each time you shop and gradually build up your supplies. Once you have the food on hand, you will need to develop a system for replacing items as they get older; perhaps every six months or so you can plan to use the items you have and replace them with items you’ve just purchased.

Which non-perishable foods not requiring cooking should you have on hand? Suggested foods for vegetarians include ready-to-eat canned foods like vegetables, fruit, beans, and pasta; dried fruit; juice boxes or canned juice; powdered milk, either soy or cow’s (include extra water in your survival kit if you plan to use powdered milk); individual aseptic packages of milk (soy or cow’s); crackers; packaged breads with a long shelf-life; high energy foods like peanut butter and other nut butters, jelly, nuts, seeds, trail mix, granola and energy bars, cookies, and other snacks. Remember to include foods for those family members with special needs like infants or those with allergies. The sidebar shows one possible 3-day meal plan for a vegetarian family of four that does not require cooking or refrigeration.

Some may question the use of canned foods, however, the advantage of these foods is that they can be eaten right out of the can and don’t require cooking, water or special preparation. Look for low sodium and low sugar products. You can purchase cans of organically grown fruits and vegetables. Be sure to include a manual can opener in your disaster kit!

In the event that you are evacuated and must go to an emergency shelter, it is prudent to bring your emergency food kit along with you. Vegetarian diets are not the norm and in an emergency setting, you may or may not be able to find a variety of vegetarian foods unless you bring your own.

While this article features foods that are available in the supermarket, there are companies which make freeze-dried or air-dried foods. These do tend to be expensive. Some vegetarian items are available.

If you have a safe cooking source such as a wood or propane stove, solar cooker, outdoor grill, or a camping stove, you can prepare some simple hot foods. Non-perishable vegetarian foods which require minimal cooking and which can be prepared on a camping stove include canned soups; soups or meals “in a cup”; instant mashed potatoes; dry mixes for hummus or refried beans; quick cooking brown rice; couscous; textured vegetable protein (mix with tomato sauce and spices); ramen-type noodles; beverages like tea, cocoa, coffee or substitutes; and instant hot cereals. If you plan to use these foods in case of a disaster, you should include a selection of them in your emergency kit. Remember to have a safely stored supply of cooking fuel if necessary. Outdoor grills and camp stoves should only be used outdoors to insure proper ventilation.

Make sure you have a can opener, and scissors or a knife for cutting open packages. It would also be beneficial to have kettle, camping coffeepot, or pot for boiling water. If water is limited and dish washing is not possible, you will need to use disposable plates, cups and utensils so a supply of these will also be helpful.

Click here to read the entire article

Excerpted from: Vegans Know How to Party
OVER 465 VEGANS RECIPES, INCLUDING DESSERTS, APPETIZERS, AND MAIN DISHES
By Chef Nancy Berkoff, RD

Purchase a copy for $25.00 here

Moist Chocolate Cupcakes with Vegan Buttercream

Moist Chocolate Cake

Makes one 9 x 13-inch pan (8 large servings) or 24 cupcakes

3 cups all-purpose flour
2 cups sugar
2 teaspoons baking soda
1 Tablespoon salt
1/2 cup unsweetened cocoa powder
3/4 cup vegetable oil
1 Tablespoon vanilla extract
2 Tablespoons white vinegar
2 cups water
Vegetable oil spray

Preheat oven to 350 degrees. 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 350 degrees 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.

Total Calories Per Serving Cake: 557
Total Fat as % of Daily Value: 31%
Protein: 6 gm
Fat: 20 gm
Carbohydrates: 89 gm
Calcium: 14 mg
Iron: 1 mg
Sodium: 1817 mg
Dietary Fiber: 3 gm

Vegan Buttercream Frosting

Makes 2 cups or 8 servings

1/2 cup softened vegan margarine
1/4 cup soy, rice, or almond milk
3 cups powdered sugar
1-1/2 Tablespoons vanilla extract

Using an electric mixer or in a large bowl with a hand held mixer, place the margarine and milk, and cream them together. Add half of the powdered sugar, and beat well to combine. Add the remaining ingredients and continue to beat the mixture until light and fluffy.

Variations:

For a Berry Frosting, add 1/4 cup mashed fresh or frozen berries, such as raspberries, strawberries, or blueberries.

For a Chocolate Frosting, add 1/2 cup cocoa powder or 1/3 cup melted vegan chocolate chips.

For a Coffee Frosting, substitute cold coffee or espresso for the milk in the recipe.

You can also stir in chopped nuts, chopped vegan chocolate, shredded coconut, or chopped fruit into the basic Vanilla Buttercream Frosting recipe to create additional variations.

Total Calories Per Serving (not variations): 278
Total Fat as % of Daily Value: 17%
Protein: <1 gm
Fat: 11 gm
Carbohydrates: 45 gm
Calcium: 11 mg
Iron: <1 mg
Sodium: 95 mg
Dietary Fiber: <1 gm

A selection of news articles from the last few days that we’ve been featured in:

Vegetarians, vegans face special challenges when traveling (USA Today)

6 Things Oprah Viewers Should Know About Veganism (Kathy Stevens, Huffington Post)

Is it healthy for my 12-year old to be a vegetarian? (The Globe and Mail)

by Jeanne Yacoubou, MS
VRG Research Director

A Swiss company that buys and sells raw materials intended for food use in the European Union (EU) recently wrote The VRG asking about getting the corn protein, zein, approved for food use in the EU. The VRG recently wrote an article on zein: http://www.vrg.org/blog/2010/12/13/zein-used-for-shellac-biodegradable-coatings-diapers%E2%80%A6 Because zein is currently considered a value-added co-product of bioethanol production, new food as well as industrial uses for zein are being actively pursued by several American companies.

In the United States, zein has GRAS status (Generally Recognized as Safe) for food use by the Food and Drug Administration (FDA). The analogous agency in the EU, the European Food Safety Authority (EFSA), would be responsible for giving food use status to zein, after conducting a review of zein’s safety usually after a petition by a company or organization requesting that zein be extended such status.

If deemed safe for food use, zein could be used in foods manufactured in the EU and sold there or to non-European countries. Zein would be given an “E number” (“E” stands for “Europe”): a number code for food additives approved for use in the EU. E numbers appear frequently on food labels in the EU and increasingly, though still infrequently, on North American packaging.

Several hundred substances have E numbers. Shellac, for example, which was replaced by zein for a short period in the mid-20th century in the United States when shellac was in short supply, is identified as “E904.” E numbers may have a pejorative connotation in some European countries with respect to certain artificial food additives (such as artificial colors), but E numbers apply to ingredients such as vitamin C, lecithin, and pectin which are naturally found in many types of foods and have GRAS status.

For more information about ingredients, see
http://www.vrg.org/ingredients/index.php

To support VRG’s ingredient research, donate at
https://www.givedirect.org/give/givefrm.asp?CID=1565
or
http://www.vrg.org/catalog/index.php?main_page=index&cPath=4

by Jeanne Yacoubou, MS
VRG Research Director

Announced in the Federal Register in January 2011, the United States Department of Agriculture (USDA) will begin the voluntary Bio-Based Label program “to boost demand for products made from renewable commodities and support green jobs.” Agriculture Deputy Secretary Kathleen Merrigan states that bio-based products “have enormous potential to create green jobs in rural communities, add value to agricultural commodities, decrease environmental impacts, and reduce our dependence on imported oil.”

With this third-party certification (by ASTM International) and labeling program, similar in design to the USDA Certified Organic Label program, the USDA launches the second part of its BioPreferred Program (instituted by the 2002 Farm Bill), from federal procurement employees ordering preferred, sustainable products for government agencies to all consumers and commercial markets (as specified in the 2008 Farm Bill). USDA Bio-Based labels should appear on store products, including lip balm, household cleaners, sheets and towels, by Spring 2011. Readers may learn more about the BioPreferred Program at http://www.biopreferred.gov.

According to a USDA press release, “bio-based products are those composed wholly or significantly of biological ingredients – renewable plant, animal, marine or forestry materials.” Originally 51% was the minimum amount allowed for certification. It has been changed to 25%, which, according to the USDA, might be increased in the future, just as the permissible percentage of organic ingredients in a product labeled as “USDA Certified Organic” has risen. The percentage of bio-based ingredients in the product is indicated on the label in a prominent place, aiding consumers to make informed purchasing choices. The label will also specify whether it is the product, packaging or both that are certified as bio-based. Readers may view a sample label at www.biopreferred.com. To view the entire Final Rule in the Federal Register: http://www.biopreferred.gov/files/BP_Label_Final_Rule_01_20_11.pdf

Products with a historically high bio-based percentage (set at pre-1972, according to the USDA), such as paper plates, wood furniture, and cotton T-shirts, are not eligible to display the new label.

Whether a life cycle assessment (LCA), tracing all environmental costs and benefits from a product’s incipience to the end of its useful life, should be required for bio-based products is still being debated. To date, no LCAs are required in order to label a product as “USDA Bio-Based” although initially in the BioPreferred Program, they were. The lack of this requirement has raised concern among some environmental groups, fearing that the new label adds to confusion about the meaning of “sustainable” versus “natural” or “biological” (i.e., non-petroleum based) products. The USDA states in its Federal Register announcement that it “is currently continuing its efforts to formulate a final decision on any requirements to perform LCA analyses on products in conjunction with the BioPreferred Program.” Final decisions will be published in the Federal Register.

Each year, VRG awards $10,000 in college scholarship money to two high school seniors who have promoted vegetarianism in their schools/communities ($5,000 to each). The deadline – February 20 – is right around the corner, so if you want to apply, or know someone who should apply, click here for more information.

VRG also offers The Eleanor Wolff Scholarship which is a paid summer internship ($2,500 plus $1,000 toward housing) at VRG’s Baltimore office. Here’s what our intern Veronica had to say about her internship at VRG last summer: http://www.vrg.org/blog/2010/07/21/vrg-summer-internship-report/

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Link to our scholarship on the web!

Copy the text below to use this image to promote our scholarship on your website!

<a href="http://www.vrg.org/student/scholar.htm"><img decoding="async" src="https://www.vrg.org/img/home/scholarship_banner.jpg" width="195" height="135" alt="Vegetarian Resource Group College Scholarships!" /></a>

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Would you like to sponsor a scholarship or internship? This provides a tremendous opportunity for students who are doing some great work promoting vegetarianism.
Click here to read about past scholarship winners (right-hand side).
Click here to read about past Eleanor Wolff Scholarship winners.

This has been excerpted from the article Tasty Vegetarian Recipes from Egypt by Marie Henein. Click here to read the full article.

Introduction

Being raised in an Egyptian family, I soon found out that food was of tremendous importance in our culture. Social and family gatherings were centered around large amounts and various types of food. I found the dishes my mother and grandmothers would prepare quite flavorful and grew up always adding lots of spices to whatever I ate. Spices common to Egyptian foods include cumin, garlic, onion, and allspice, and the list goes on and on.

My family is Christian — Coptic Orthodox to be exact. This was one of the earliest forms of Christianity and was the religion of the country until the Arab invasions. Many of the following recipes have been passed down from generation to generation.

The Coptic church believes in partial fasting almost 200 days of every year. During about 60 of those days, the members eat a completely vegan diet. The remaining days they are permitted to eat fish, but no other animals or animal products. The reasons behind the fasting vary by interpretation. They look to stories in the Bible for the reasoning behind the fasts.

According to the Coptic interpretation of the Bible, when God first created the world, he gave humans only vegetables as food. It was only later, when people multiplied and became sinful, that God permitted them to eat animals, only because it was in accordance with their sinful behavior. Therefore, the Copts believe humans survived for a great length of time without eating animals. In an effort to purify themselves and to make a sacrifice to God, they give up the eating of animals during these 60 days. The Copts consider the vegan food they eat during fasts to be a sacrifice because they consider such food less appetizing and less nutritious.

A tremendous number of vegan dishes were created for the fasting periods. However, when I became a vegetarian, I realized that these recipes were neither a sacrifice of flavor nor of nutritional value. I have recently become vegan and am truly thankful for all the delicious vegan recipes I am able to enjoy from my culture. Please note, however, that some of my favorite Egyptian recipes were originally prepared with meats, but I have found that they are delicious when prepared without meat.
Less Common Ingredients

Fava Beans
Sometimes called broad beans. Can be found canned in Middle Eastern and some regular grocery stores. Progresso makes canned fava beans. Canned fava beans may also be ordered through the mail by calling the Near East Bakery in Baltimore at (410) 254-8970 Monday-Saturday between 8-6 EST. They will ship via UPS and payments are C.O.D.

Grape Leaves
Can be found in Greek or Middle Eastern specialty stores. Some large grocery stores carry them in the ethnic foods section or they may be found near the section where pickles are sold. They are difficult to order by mail because they almost always come in glass jars.
Recipes

KOSHERI — LENTILS AND RICE WITH A TANGY TOMATO SAUCE
(Serves 6)

This is a typical dish prepared during fasts. You can substitute one layer of cooked elbow macaroni for a layer of rice.

2 cups uncooked brown or white rice
1 pound lentils
2 Tablespoons vegetable oil, divided
1 Tablespoon crushed garlic
Two 16-ounce cans of tomato sauce
1/2 cup water
1/4 cup vinegar
1 medium onion

Cook rice according to directions. Rinse lentils and put them in a pot, covering them with water, and bring to a boil. Then simmer on low heat until almost all water is absorbed and lentils are well cooked. Add extra water if longer time is needed. To make the sauce, first saute the garlic in 1 Tablespoon oil until golden. Add both cans of tomato sauce and simmer 10-15 minutes. Add water and vinegar and bring to a boil. Remove from heat immediately and add salt to taste. Finally, slice onion in thin, small pieces and saute in remaining 1 Tablespoon oil until brown and crispy.

This dish should be arranged as a layer of lentils (on the bottom), followed by a layer of rice, then another layer of lentils and another layer of rice. Sprinkle the onions and the sauce on top before serving.

Total Calories Per Serving: 563
Fat: 7 grams

WARAH ENAB –STUFFED GRAPE LEAVES
(Makes about 40 leaves)

This recipe for grape leaves has been passed down through my family. Ground lamb is the ingredient I’ve omitted.

1 cup uncooked basmati brown or traditional white rice
(traditionally prepared with white)
2 large tomatoes, chopped
1 medium onion, chopped
1/4 cup chopped parsley
1 Tablespoon vegetable oil
Juice of 1 lemon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon allspice
One 16 oz jar of grape leaves
1 cup tomato sauce
2 cups water
Round sliced carrots, frozen or fresh
(enough to cover the bottom of a 3 quart pot,
approximately 15 carrot slices, depending on their size)

Mix all ingredients except grape leaves, tomato sauce, water, and carrots in a bowl. Remove grape leaves from jar, unfold, and rinse with water. Place grape leaves with the rough side up, one at a time, on a large, flat plate. Be sure that the pointy parts of the leaf are directed away from you and the flatter edges and stem are towards you. Place one teaspoon of the mixture on the bottom of the leaf, near the stem, and arrange it lengthwise using your fingers. First roll the flat edges near the stem upwards and tuck them slightly under the filling. Then applying pressure to keep the leaves rolled tightly, tuck one side at a time of the two parts of the leaf pointing outwards. Now, roll the rest of the way upwards still applying pressure to keep the leaf tight.

Cook sliced carrots in water until tender. Cover the bottom layer of a large pot with these carrots. Begin layering the stuffed leaves above the carrots and be sure that they are packed tightly together; otherwise they may fall apart during cooking. Each layer of leaves should be in varying directions across the pot. Pour the tomato sauce and water over the leaves and bring the sauce to a boil. Reduce heat to medium, and place a flat plate (glass or stoneware) upside down over the top layer of leaves, and press down as hard as you can. Leave the plate in place during cooking. Cover the pot with its cover as well, and cook for 40-45 minutes. Check one leaf to see if rice has cooked fully. Serve warm.

Total Calories Per Stuffed Grape Leaf: 27
Fat: 1 gram

LEMON AND GARLIC POTATO SALAD
(Serves 5)

My mother’s recipe for a light, tasty potato salad.

2-1/2 pounds red potatoes
1/2 cup chopped parsley
1 clove garlic, minced
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Boil potatoes, and cool. Add remaining ingredients and mix well. Chill and serve.

Total Calories Per Serving: 197
Fat: 3 grams

BEAN SALAD
(Serves 4-6)

This is a delightful salad for summertime.

One 16-ounce bag frozen French cut green beans
One 16-ounce can black eyed peas
2 large ripe tomatoes, chopped
1/2 cup chopped parsley
4 entire scallions, chopped
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Steam and drain the green beans and allow them to cool completely. Drain and rinse the black eyed peas. Combine all ingredients and mix well. May be served chilled.

Total Calories Per Serving: 233
Fat: 5 grams

SPINACH WITH DILL
(Serves 4)

A delicious dish from my grandmother that is traditionally prepared with ground beef, which I omitted.

1 medium onion, chopped
1 Tablespoon vegetable oil
2 garlic cloves, chopped
2 Tablespoons chopped fresh dill
One 15-ounce can tomato sauce
10 ounces frozen, thawed spinach
1/2 cup water
Salt and pepper to taste

Saute onions in oil. Add garlic and dill to saucepan and continue to saute for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes on low heat. Add spinach and water, then bring to a boil again. Cover and simmer on low heat for 15 minutes. Serve warm over cooked rice.

Total Calories Per Serving: 94
Fat: 4 grams

FOOL MEDEMMAS — FAVA BEANS
(Serves 4)

This way of preparing fava beans, which are commonly eaten as a breakfast food in Egypt, is my uncle’s recipe. The ingredients tend to be common for the dish but may be varied in their quantities.

One 16-ounce can cooked fava beans
1 large onion, chopped
1 large tomato, diced
1-1/2 Tablespoons olive oil
1 teaspoon cumin powder
1/4 cup parsley, chopped
Juice of 2 lemons
Salt, pepper, and red chili pepper to taste
Pita bread (optional)

Pour the beans into a pot and bring to a boil. Mix them well and add remaining ingredients. Bring to a boil again, then reduce to medium heat and cook for about 5 minutes. This dish is usually eaten with pita bread.

Total Calories Per Serving: 160
Fat: 6 grams

The U.S. Department of Agriculture and the U.S. Department of Health and Human Services have released the 2010 Dietary Guidelines for Americans. This evidence based document assists policy makers, nutrition professionals, food assistance program administrators, the food industry, scientists, academics, and the nutrition-focused media with a consistent, science-based foundation for their nutrition efforts.

The 2010 Dietary Guidelines states: “In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian style-eating patterns have been associated with improved health outcomes –lower levels of obesity, a reduced risk of cardiovascular diseases, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure.”

The Guidelines continue: “On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet may contribute to the positive health outcomes that have
been identified among vegetarians.”

The Dietary Guidelines include vegetarian and vegan adaptations of USDA food patterns. The vegan dairy group includes calcium-fortified beverages and foods commonly used as substitutes for milk and milk products.

While the USDA Average Daily Food Pattern of the Protein Group at the 2,000 Calorie Level includes 1.8 ounces of meat, 1.5 ounces of poultry, 1.2 oz. of seafood, .4 oz. of egg, no beans and peas, less than .1oz. of soy products, and .5 oz of nuts for a total of 5.5 ounces, THE VEGAN ADAPTATION INCLUDES 1.9 oz. of beans and peas, 1.4 oz. of soy products, and 2.2 oz. of seeds and nuts for a total of 5.5 ounces.

THE U.S.D.A. DAILY VEGAN FOOD PATTERN FOR A 2,000 DAILY INTAKE INCLUDES:

Fruit, 2 cups/day
Dark-green vegetables, 1 ½ cups/week
Red and orange vegetables, 5 ½ cups/week
Beans and peas, 1 ½ cups/week
Starchy Vegetables, 5 cups/week
Other Vegetables, 4 cups/week
Whole grains, 3 oz./day
Refined grains, 3 oz./day
Beans and Peas (in addition to above), 13oz./week
Soy Products, 10 oz./week
Nuts and Seeds, 15oz./week
Dairy (vegan), 3 cups/day
Oils, 18grams/day

The vegan dairy group is composed of calcium-fortified beverages and foods from plant sources. For analysis purposes, the following products were included: calcium-fortified soy beverage, calcium-fortified rice milk, tofu made with calcium-sulfate, and calcium-fortified soy yogurt.

This is not personal nutrition advice. For personal medical and nutrition advice, please speak to your health professional.