The following survey request is from a graduate student in the Department of Dietetics & Nutrition at Florida International University in Miami, Florida. She is conducting a research study to examine the intake of calcium, vitamin D, and phosphorus in vegans.

You can click on the following link to access the survey: https://fiu.qualtrics.com/SE/?SID=SV_0diJiK2fuPuXurW

These reviews originally appeared in Vegetarian Journal Issue 1, 2011. To subscribe to Vegetarian Journal, visit: http://www.vrg.org/journal/.

THE 30-MINUTE VEGAN'S TASTE OF THE EAST

By Mark Reinfeld and Jennifer Murray

The authors of The 30-Minute Vegan have published a follow-up to that popular cookbook. Their new Taste of the East includes 150 Asian-inspired recipes that can be prepared in less than half an hour.

Part I introduces dishes from India, including Samosas, Tempeh Vegetable Korma, Tamarind Sweet Potatoes, Mango Lassi, and more. Part II features tasty cuisine from Thailand, such as Green Papaya Salad, Thai Basil Eggplant, Red Curry, and Coconut Ice Cream. Part III serves up Chinese dishes like Hot and Sour Soup, Spinach Tofu Dumplings, Bok Choy with Five-Spice Cashews, and Seitan and Broccoli. Part IV is all about Japanese dishes, including Nori Rice Balls, Wakame and Cucumber Salad, Pan-Seared Shiitake Udon Bowl, and Teriyaki Tofu. Finally, Part V consists of Asian fusion dishes, such as Coconut Mashed Parsnips, Indonesian Coconut Tempeh, Korean BBQ Tofu, and Tibetan Noodle Soup.

Chef's tips and tricks are sprinkled throughout this cookbook. Nutritional analyses are not provided, but most of the recipes do not appear to be high in fat.

The 30-Minute Vegan's Taste of the East (ISBN 978-0-7382-1382-8) is published by Da Capo Press and retails for $18.95. Purchase it online or in your local bookstore. Reviewed by Debra Wasserman.

THE VEGETARIAN DIET FOR KIDNEY DISEASE

By Joan Brookhyser Hogan, RD

At one time, people with kidney disease were discouraged from following a vegetarian diet. It's very different today. Vegetarian diets can be used by people with chronic kidney disease and are recommended as a possible treatment. That's because vegetarian diets can slow kidney disease progression and help to manage other diseases, such as diabetes and high blood pressure, that can lead to kidney damage. Even those who are not vegetarian can benefit from a more plant-based diet.

Joan Brookhyser Hogan, a registered dietitian and specialist in renal nutrition, has written a comprehensive guide to vegetarian diets for people with kidney disease. Her clear, credible presentation dispels some myths, including the need for so-called 'quality protein.' Hogan uses brief stories from her clients to illustrate how helpful a vegetarian diet can be. She also includes meal plans and recipes developed to meet needs of different stages of kidney disease. All meal plans and recipes are vegetarian; many are vegan. This is an important, potentially life-changing book for those with chronic kidney disease.

The Vegetarian Diet for Kidney Disease (ISBN 978-1-59120-266-0) is published by Basic Health Publications, Inc. It has 152 pages and retails for $14.95. Reviewed by Reed Mangels, PhD, RD. Purchase online here.

THE 4-INGREDIENT VEGAN

By Maribeth Abrams with Anne Dinshah

Some cooks are intimidated by recipes with a long list of ingredients. Now, there's a cookbook that meets their needs. The 4-Ingredient Vegan includes recipes with only four main ingredients, plus herbs, spices, water or broth, oil, and similar flavor enhancers.

For example, the Morning Meals section includes Cashew French Toast made from nondairy milk, cashews, oats, and whole-grain bread, as well as a Baked Bean and Tater Casserole that contains only baked beans,
tater tots, and your choice of veggies. The Fiesta Rice Salad consists of brown rice, corn, black beans, and cilantro salsa. The Baked Artichoke Dip calls for spinach, artichoke hearts, vegan mayonnaise, and garlic, while the Hazelnut-Yam Pâté includes hazelnuts, mashed yams, chickpeas, and light miso.

Other options include the Mediterranean Penne, which requires penne, vegan mayonnaise, tahini, and capers. The Stuffed Bell Peppers consist of brown rice, bell peppers, vegan chili, and salsa. And for dessert, try the Pear-fect Strudel, with Bartlett pears, dried apricots, pumpkin pie spice, and phyllo dough.

The 4-Ingredient Vegan (ISBN 978-1-57067-232-3) is published by the Book Publishing Company and can be ordered from The Vegetarian Resource Group for $19 (including postage and handling). Reviewed by Debra Wasserman. Purchase online here.

ONE MAGIC SQUARE

By Lolo Houbein

With the price of food continuing to rise, more and more people are interested in growing produce in their own backyard. Now, there's a terrific book called One Magic Square: The Easy, Organic Way to Grow Your Own Food on a 3-Foot Square that shows you how to cultivate crops efficiently in even the smallest yard.

This volume begins with a basic introduction to organic gardening, including soil secrets, composting guidance, intercropping tips, watering and mulching details, information about dealing with weeds and pruning, crop rotation instructions, and much more. You'll also learn about choosing the correct plants for your region's climate and how to save seeds.

Next, you'll find a section offering numerous suggestions about what to grow in your square garden box. Ideas include making salad plots and gardens with themes such as the curry plot, the stir-fry
plot, and the pasta/pizza plot. There's also the soup plot, the herb plot, and many others. Finally, there's a terrific section discussing common fruits, vegetables, and herbs and information about how to grow and use them.

Please note that, although this book is very vegan-friendly, not all the information is totally vegan.

One Magic Square (ISBN 978-1-61519-012-6) is published by The Experiment. Order this book online at <http://astore.amazon.com/httpwwwvrgorg-20/detail/1615190120> or purchase it in your local bookstore. Reviewed by Debra Wasserman.

VEGGIE POWER BURGERS

By Cathy Gallagher and Barbara Schugt

Occasionally, I'll hear people say they don't like any of the veggie burgers sold in supermarkets. Veggie Power Burgers was probably written just for them!

The book serves up a wide range of burger recipes, many with an international twist. Try the Brazilian Cashew Burgers, African Millet Burgers, Inca Quinoa Burgers, Indonesian Tempeh-Walnut Burgers, and
Peruvian Sweet Potato Burgers. The volume also has recipes for sauces like Cucumber/Apple Relish and Green Mint-Chili Salsa.

Most of the recipes in this book are vegan, and the few that are not can easily be made vegan. In a few cases, honey is used, but agave can be substituted. Also, soy yogurt and sour cream can replace the dairy versions.

Veggie Power Burgers (ISBN 978-0-615-20823-7) is published by BC Art Group, Inc. This book retails for $15. It can be purchased at <www.veggiepowerburgers.com>. Reviewed by Debra Wasserman.

THE URBAN VEGAN

By Dynise Balcavage

Dynise Balcavage's newest book has more than 250 creative vegan recipes, ranging from street fare to gourmet offerings. Some of the more interesting recipes include Pecan Streusel Coffee Cake, Curried Wheat Berry-Spelt Salad, and Savory French Terrine. Other unique choices are Millet-Crusted Mushroom-Leek Pie, Seitan Steaks with Tarragon-Mustard Sauce, and Peanut Brittle.

In addition, this book features useful icons that quickly tell you if a recipe is kid-friendly, quick and-easy, lowfat, or inexpensive.

The Urban Vegan (ISBN 978-0-7627-5281-2) is published by ThreeForks. Order this book online at <http://astore.amazon.com/httpwwwvrgorg-20/detail/B0030IM160> or purchase it in your local bookstore. Reviewed by Debra Wasserman.

THE VEGETARIAN SHABBAT COOKBOOK

By Roberta Kalechofsky and Roberta Schiff

Jewish vegetarians and those that simply enjoy vegan dishes will want to purchase The Vegetarian Shabbat Cookbook. Traditionally, Shabbat meals are prepared before sundown on Friday evening and are consumed through Saturday afternoon. The recipes in this cookbook easily can be made ahead of time and eaten later.

Among the mouthwatering options are Baked Apple Cider Doughnuts, Indian Sweet Corn Soup, Baked Southern Fried Tofu, Linguini with Moroccan Lentil Sauce, Quinoa Puttanesca, Eggless Challah (bread), and Cinnamon Maple Pear Crumble.

The Vegetarian Shabbat Cookbook (ISBN 978-0-916288-56-3) is 242 pages. It retails for $26 and can be purchased online at <www.micahbooks.com>. Reviewed by Debra Wasserman.

By Yasmin Radbod

Vegans love to eat vegan, talk about being vegan, buy vegan products, and be jolly with other vegans. And what better way to accomplish all those goals than to have a vegetarian festival in your community? We have all heard about vegetarian festivals around the nation: DC VegFest, Veggie Fest Chicago, Baltimore VegFest, Central Florida Veg Fest, Richmond Vegetarian Festival, World Vegetarian Festival in San Francisco, Indy Veg Fest, and so many others. Last year The Humane League of Maryland and UMBC Vegetarians (I am the President) created Baltimore VegFest, and it was quite a success. I had been to DC VegFest a couple of times, and always wanted to start a similar festival in Baltimore, so we did. Now that I have lived the tale I am here to tell you that with some dedicated, passionate vegetarians, some fundraising, and organization, you can start your own vegetarian festival, too. In my exploration of how to run these festivals I interviewed organizers of all the above festivals, and I came to many interesting conclusions about organizing the festival, finances, leadership, public relations, selecting vendors, special events, and choosing a location and date.

Always keep in mind that you do NOT have to run a festival alone. Of course you should have a group of people as passionate as you about the event, but co-sponsoring and co-organizing with other organizations can be highly effective, especially if you do not have the means, time, or ability to complete much of the work yourself. For Baltimore VegFest, UMBC Vegetarians (a student organization) co-created the festival with a nonprofit organization, The Humane League. This was a great balance of responsibilities because our student group was able to publicize to younger people in the area to come out, whereas The Humane League reached out to many other nonprofit organizations and vegan hubs in the area. Financially, it was a great set up as well. UMBC Vegetarians was able to request funding from UMBC’s Student Government Association (SGA). Most universities have a SGA which appropriates spending to registered student organizations. What this meant was location fees, set up, chairs and tables, food costs, and more, were all covered by UMBC. Other successful partnerships in creating festivals include Compassion Over Killing (COK) and the Vegetarian Society of DC (VSDC) who split responsibilities for DC VegFest.

If you think cosponsoring is not an option for your festival, and even if it is(!), make sure to have a committee or leadership team. No festival can succeed without clear direction. Jessica, one of the organizers of Indy Fest, says, “Our organizing committee fluctuates between 4-6 people each year. Typically one person keeps the event’s to-do list going and makes sure things are getting done on time. All committee members, even the main organizer, get their hands dirty and put time and effort into the planning by taking on a particular portion of the event, for example- raffle, volunteers, vendor care, supplies, etc.” One observation I have made about these festivals is that even if all the organizers of a festival have clear, designated roles, everyone must be willing to pick up the slack if need be and help out in areas that may not be their expertise. Brenda from the Richmond Vegetarian Festival states, “Christopher is our lead coordinator. He is extremely detail-oriented and ensures that everything runs smoothly from start to finish. Mike Ogilivie started the first iron chef-like competition at our event this year. He also does a phenomenal job at building new signage every year (think Tim Tooltime). Leslie is the master of organizational skills. She maintains our database and also corresponds with each and every vendor as contracts are received to make sure everything is in place and expectations are met. I do much of the PR. I reply to all incoming correspondence and arrange for our media interviews. I am also notorious for sending emails to folks around the country letting them know of our festival as well as other festivals that are going on around them. Eric Vrable is our newest volunteer. He helps Mike with website development and maintenance. Josie and Lauren organized the Kid’s Patch; Josie also coupled as the volunteer coordinator.” It is great to have a close knit group of organizers, such as what Brenda describes, because it makes everything run smoothly and efficiently. When delegating and choosing responsibilities for your committee members, make sure everyone enjoys what they are doing, including you!

Veggie Fest Chicago uses a great system of leadership organization, and the roles they assign everyone might be useful for you to use as well:

We have 9 team leaders:
Jonathan Kruger: Public Relations, Team Coordinator/Children’s program/signs/memorabilia/program guide/decorations/hotels
Mike Ribet: Vendor Relations/Demos/Food Court/Health Dept./Site Map/Vegetarian Challenge/Depot Manager/Purchasing
Phil Vedova: Clean up/Parking/Greening/Fire Dept./Police Dept./Security
Cathy Gallagher: Speakers/Registration/Greeters/First Aid
Tushar Mukwana: Financials/budgets/accounting/ticket sales
Jay Linksman: Legal/Compliance/communication
Babita Ribet: Volunteers/Vendor recruitment
Gaetan Charest: Infrastructure/Plumbing/Electrical/landscaping/Stage-sound/Audio Visuals
Jay Mooney: On site manager/sponsorship

Raising money, and then keeping that money organized, is no simple task. All of the vegetarian festivals I researched seek donors and sponsorships. It can be difficult first starting out to find sponsorships, but they do exist, and do not hesitate to ask around to local and national organizations. Sponsorships benefit all the parties involved: the sponsor gets plenty of free advertisement and the festival gets added revenue and publicity through the sponsor. Besides sponsors, fundraise! Fundraising can be easy and fun, especially if you have volunteers or friends who are willing to support the cause. Hold vegan bake sales, yard sales, etc. If you have a student group working with you, ask them to hold fundraising events on campus. If you are representing a nonprofit then hold potlucks, parties, poetry slams, or other lively events to raise money as well. Think about whether you want to charge people for attending your festival.

Also, when I say “donors” above, I am primarily referring to food. Many vegan or vegetarian food companies WANT to advertise their products, and vegetarian festivals are the perfect way for them to do so! Sometimes all it takes is visiting a website of a company, getting a contact, or even filling out a donation form they provide online. It is really worth it to have free samples available to people attending your festival. Everyone will be happier! At Baltimore VegFest, we had numerous companies donate food. We even had over ten boxes of vegan ice cream sandwiches shipped to us, for free. There are some clothing companies or online grocery stores which may be willing to donate stickers, pins, shirts, or the like, too. Once you have money for your festival estimate all your costs (food, renting a space, tables and chairs, publicity, sound equipment, guest speakers or other events, etc.) and begin to allot your money as needed. Cut down where you can, and assign someone the role of being in charge of food. For the Indy Fest, Jessica describes, “To keep track of our funds, we have set up a bank account under the group’s name. We have one treasurer currently who has signing privileges for the checking account. Most expenses are agreed upon by the group before they are made; however, small expenses that people make by picking up random needs are reimbursed as necessary.” This might work for you. Whatever you do, always know where your money is and how much you have!

Now you need to advertise for your event. Jon from Veggie Fest Chicago says, “We do a bit of everything but Internet marketing and social media is becoming our most effective tool. But we make up flyers, posters, radio and TV ads, articles in the papers, some display ads in key magazines, and word of mouth. We have a program called Friends of Veggie Fest which is a way for businesses to network with each other to help get the word out.” Dixie Mahy, the President of the San Francisco Vegetarian Society states, “At first we sent our Press Releases or flyers to newspapers and other media for free calendar listings. As we grew, we started placing paid ads in newspapers and magazines. Our flyers were simple but later we were able to pay for graphic artists to create eye appealing, professional looking post cards and posters. At our event, at first we just had one page description of speakers, vendors, etc. We now have a printed program with photos and bios of speakers, lists of vendors and organizations and paid ads from vendors to help pay for the printing.” This is a great strategy! If you have any friends or colleagues who design, ask them to help create a logo and flyer for your festival.

And who is going to vend at your festival? I personally think seeking vendors is one of the most enjoyable parts of running a festival because there are always such interesting and wonderful vegan businesses that deserve the spotlight! Furthermore, it is beautiful to know you are introducing non-vegans to so much vegan love! In searching for vendors, start local. If you have friends who make DIY items, ask them if they would be interested in selling their handicrafts at your festival. If you live in or nearby a big city, chances are there are restaurants close by which do offer vegan and vegetarian options. You do need to choose, however, if your festival is going to be completely vegan or only vegetarian. Some festivals encourage vegan food to be offered without making it mandatory. Also, choose whether you want all-vegan companies to vend, or if you want to allow companies that do sell non-vegan items to vend. Should you have Trader Joe’s there? What about Whole Foods? Make sure your team has reached a consensus about vending options. For example, Veggie Fest Chicago is organized by the nonprofit The Science of Spirituality. Their guidelines for vendors are as follows, “We select mostly vendors who have some value to the vegetarian way of life, healthy living, and good vegetarian food. But we do have vendors that are broad in scope – a small amount to round off the booths to make the festival more acceptable to all. The Science of Spirituality promotes the lacto vegetarian diet but at Veggie Fest we have all the different types of vegetarians: Raw, Vegan and Lacto-Vegetarian. But there is no meat, fish, fowl or eggs in any of our vendors.” Figure out what your mission is, what you support, and what you want others to be exposed to at your festival.

Most festivals feature special events in addition to vendors. Popular events include guest speakers, cooking demos, and live music. For Baltimore VegFest, a friend of mine who attends UMBC freestyled about veganism for the crowd. Being creative and finding artists who want to share their talent to vegetarians and non-vegetarians is the best way to find great acts. Erica Meier, the Executive Director of COK, and organizer of DC VegFest, describes, “It’s important to us that this event offer attendees a wide range of information about the many benefits and the ease of choosing plant-based foods – and one of the ways we can share all of this is through our speakers. Featured speakers have included best-selling authors, doctors, bodybuilders, chefs, a news anchor, professor, and a beauty queen—all of whom are vegetarian or vegan and discuss how a meat-free diet is better for our health, the planet and animals.” In 2011, Isa Chandra Moskowitz, Wayne Pacelle, and Colleen Patrick-Goudreau will be speaking at DC VegFest. At the World Veg Festival, organizers create many interesting events: “We do different things each year depending on our volunteers and talent. For example, we have had three vegan fashion shows with the one last year coordinated by Karine Brighten who did a fantastic job renting a runway, spotlights, costumers, vegan clothing & accessories, vendors, etc… When we moved to our new facility, we were able to set aside in the courtyard a couple of tables for a children’s corner with books, coloring books, and other appropriate vegan activities in order to encourage families to attend and to teach children about animals and vegetarianism. A lot of activities depend on who is and what is available. As an added attraction, we have had yoga on the lawn outside our facility as we are in the Golden Gate Park and that seems to be very organic. Speed dating was suggested by one of our board members two years ago and it turned out to be quite successful.”

Lastly, you must chose a location and date for your festival. Brainstorm early! You do not want to miss out on your dream space. Figure out what regulations and prices exist for various locations, confer with your leadership, and reserve the space as early as possible. All types of different spaces have all types of benefits and negatives. For instance, in choosing an outdoor space (depending on the season), you risk bad weather hindering your festival. On the other hand, if it is outdoors, it is not as crowded as indoors, you do not have to worry about heat or air conditioning, and people can bring their companion animals. Steve, who organizes the Central Florida Veg Fest, states, “Keeping the location the same each year provides consistency for attendees and vendors, but it also makes the organizers’ jobs easier, because we don’t have to learn the details of a new park every year (i.e., learning where electricity and water are located, where the big puddles form during a rainstorm, etc).” Locating nearby bathrooms and plenty of trashcans is especially important in reserving a location as well. In picking a date, plan around other big events to ensure that people who attend yours! For Baltimore VegFest, we almost make the mistake of putting our festival on Earth Day last year. Instead, we moved the festival to a week after Earth Day to make sure we got a big crowd. If you know of a nearby festival going on the same season as yours, talk to their organizer and figure out a date that is will not interfere with their event.

I want to give you all some words of advice before I send you off! Here are some comments interviewees made that will surely help you in your endeavors:

Want a veg fest in your city? Just get some people together and give it a try!! Take the first step and others will help, you’ll be surprised. And remember, it doesn’t have to be the biggest event ever. Growing your community and festival size is part of the fun!

-Jessica, Indy Fest

Start planning early and get the word out. Every year organizing the event gets easier and easier as word of mouth travels. It’s important to get your sponsors and vendors committed early on (through a discounted fee) so that you have an idea of what your budget will look like.

Two years ago I sent emails to vegetarian societies across the country, in every state that had one, actually. I volunteered to pass along what we had learned to any group that was interested in beginning their own vegetarian festival in their respective city. In the past year we have had three different groups contact us about potentially starting festivals in the coming year. When we were just getting started the coordinator of the Charlottesville festival was very helpful in giving advice in getting us up and running. I wanted to pass along all that we have learned to anyone who is willing to undertake such a worthwhile commitment. I just updated a list of all the vegetarian festivals/expos in the country on my website: http://www.brendaveggie.com/Events.html. I hope that one day every state will have at least one festival.

-Brenda, Richmond Vegetarian Festival

Since our event [World Veg Festival] has evolved over the years, it has been difficult for me to tell someone else how to start one. If I were to try to make it more concise, I would suggest the following:

• I think you might need a group of people already organized in order to draw from that group, a few dedicated people to be the Core Committee and divide up the duties – soliciting donations or vendors, flyers & publicity, treasurer, and finding speakers and demo presenters.
• You will also need some money to cover costs until you are able to get some revenue from the event. The amount of money needed would be determined by the cost of the venue, copies for flyers & mailings, although we do mostly e-mailing now, and cost of any speaker fees. If you don’t have any seed money, you will have to donate money and be reimbursed after the event that hopefully has made money.
• Find a suitable hall or venue that has reasonable rent and can accommodate tables for vendors and separate rooms for cooking demos and speakers. Assess your situation to see how much you need to charge at the door. More people will come if you can keep the door donation fairly low, especially if you are trying to get non-vegetarians to come.
• Assess your local scene for speakers and cooking demo presenters who will donate their time. It is nice to have someone well known as a main speaker who will do it for free especially if he or she has books or DVDs to sell. Some will ask for travel expenses. Add entertainment by vegan entertainers if you have the appropriate space.
• Solicit sponsors from local health food markets and other vendors.
• Publicity is very important. It is easier these days because of the internet. Compile addresses of newspapers, TV, radio, etc., for sending out PSA announcements and calendars by mail and e-mail. Get as much free publicity as you can. Later, you may want to do paid ads.
• It is helpful to have a website to promote the event.
• If you have more than one speaker or demo presenter, create a program to be handed out at the event.
• Start modest and then you can grow each year as you gain a reputation. You can add activities to your event depending on the talent.

-Dixie, World Veg Festival

Best of luck, everyone! Questions? E-mail Yasmin at [email protected].

Click here to view FAQs about VRG’s new Visa® Platinum Rewards Card such as: Is there an annual fee? What is the APR on the card? What can I redeem for with my points earned?

VRG’s new affinity Visa® Platinum Rewards credit card is now available!

When a cardholder activates the card, VRG receives $50. Then for the life of the program, VRG will receive a portion of every dollar that each cardholder charges. The VRG Visa® Platinum Rewards card offers qualified cardholders exceptional benefits including no annual fee, a low APR and reward points for shopping at participating merchants.

Add your support with every purchase when you use the The Vegetarian Resource Group Visa® Platinum Rewards card. To apply, see:
http://www.cardpartner.com/app/vrg

There is a new website that wants to make it easier to connect vegetarians and vegans with veg-friendly doctors. To achieve this, they are trying to build a free registry of physicians who are veg-friendly.

To submit names or check out the site, please go to: www.VegDocs.com.

By Navnidhee B. Celly, MS, RD

Energy bars today are not just a source of calories but also pack in vitamins, minerals, fiber and some extras. Their consumption is increasing, whether consumed for a boost while running or a quick bite on the way to work. With a wide presence in the supermarkets, drugstores, and gyms, these portable sources of energy in tantalizing flavors like cool mint chocolate and cinnamon roll are difficult to miss. But, with an aisle full of choice, which ones are the best? Let’s find out.

Benefits of energy bars and who might benefit:

A wide range of energy bars are available that differ in taste and nutritional profile. They are most often consumed by two sections of the population – those who workout, hike or are athletes and those who look for a nutritious alternative to snacking or as a mealtime substitute. In all cases, energy bars are an easy access to calories for fast energy, which come from the carbohydrates, fats, and protein. Traditionally, energy bars relied on higher amounts of carbohydrates, with moderate amounts of fat and protein. Athletes prefer carbohydrates for short-term, maximum performance as required for sprinting. Fats provide longer-term, more sustained energy that is helpful for endurance events such as cross-country skiing or snowshoeing. Proteins are the least efficient source of energy and are used primarily to maintain and repair body tissues. When consumed before or during a workout, energy bars help combat fatigue, and prevent the stores of blood glucose and muscle glycogen from falling too low before peak performance. Energy bars consumed after a workout act as a rich source of carbohydrate to refuel muscles and replace lost nutrients.

Energy bars are also convenient for those days when there is no time for breakfast or to replace a meal for those wanting to lose weight. With flavors like chocolate chip cookie dough and cappuccino mocha swirl, they sound, look and taste a lot like desserts, however, they are a better alternative to a bar of ice cream or a bag of chips, as the latter are high on calories and low in nutrients. Consumers in this category benefit from energy bars that are higher in protein and fiber and provide sufficient vitamins and minerals to compensate for those that would have been found in the skipped meal. Small serving size helps to lower the calorie intake. Half-size versions of energy bars are also becoming popular as sources of enough energy right before and after a run, as a perfect nutritious snack with mid-afternoon coffee, or to satisfy the after-meal craving for a dessert.

Nutritional profile of energy bars

Check the detailed chart for a listing of sizes, calories and nutritional info of major vegan energy bars.

Calorie content of energy bars range from about 100 to 400 calories per bar; however, it’s important to note the serving size of the bar on its nutrition fact label. Lower-calorie energy bars range from 25 — 45 grams, while the higher-calorie energy bars are close to twice the size.

Carbohydrate ranges between 12 to 49 grams per bar. Most contain a blend of complex carbohydrates such as whole grains (rice, oats) with simple carbohydrates (raisins, dried fruit, figs, fruit concentrates), in addition to sugars (brown-rice syrup or high-fructose corn syrup). Some energy bars, for example, Clif and Larabar do not contain high-fructose corn syrup or any other refined ingredients.

Protein content ranges from as low as 2 grams to as high as 14 grams per bar. Most energy bars have 3 to 7 grams of protein. The source of protein in vegan bars is often soy protein. High protein energy bars are not necessary for people who get enough protein from their diets.

Fat content of energy bars ranges between 2 and 25 grams. For athletes, fat is a sustained source of energy for longer events; however, it can also slow digestion and keep fuel from getting to the muscles. It may also cause stomach upset, and thus is not recommended, before a race or bike ride. Consumers must also watch out for the bad type of fat (saturated fat) as some energy bars do contain higher amounts of it.

Fiber content of energy bars ranges between 1 and 12 grams. Fiber helps slow the absorption of sugar, creating a steady increase and decline in blood sugar levels for more sustained energy. Too much fiber, however, may slow digestion and can make you take extra pit stops during a race or workout. Before a workout energy bars with no more than 5 grams of fiber should be chosen (1). However, if used as a meal substitute or a snack, higher-fiber varieties are fine. They’ll postpone hunger cravings and promote a feeling of fullness. Some manufacturers also add functional dietary fibers such as Inulin that, in addition to a fiber source, holds in moisture, thus keeping the energy bars fresher longer.

Fortification of energy bars with vitamins and minerals is common. When used as a snack or meal replacement, this vitamin-mineral fortification can help make up for deficiencies in the diet. In addition, extra antioxidants, including vitamin C, vitamin E and beta-carotene, may help prevent oxidative damage caused by exercise. Choose an energy bar with no more than 100% of the recommended daily allowance for vitamins and minerals (2).

Organic ingredients: Some energy bars such as Organic Food Bar, Pure Organics, and Nature’s Path bars are made entirely out of organic ingredients, while others like Odwalla and Clif contain non-organic ingredients as well.

What could go wrong with over consumption of energy bars?

Energy bars as a portable source of quick energy or a snack in a time crunch situation are better than munching on a candy bar or keeping the stomach empty. However, if the number of energy-bar wrappers start to outnumber real food, it is important to become reacquainted with fruits, vegetables and other wholesome foods. Over consuming energy bars is not advisable for the following reasons:

1. A diet rich in energy bars might lack variety and might result in displacing natural foods from the diet. For example, one may often choose a “Chocolate Brownie Bar” instead of a pre-exercise fruit; or dieters often substitute natural and whole foods with energy bars, however, fresh fruits and vegetables are the most health-protective foods. With low intake, it is possible to end up with a lower intake of fiber, health protective phytochemicals and other important nutrients.

2. The human body needs a balanced amount of nutrients and it could potentially be easy to consume mega doses of vitamins and minerals, especially if energy bars are consumed in addition to a multivitamin or mineral supplement and fortified foods such as breakfast cereals.

Some tips to make the best use of energy bars.

• Read the nutrition label before choosing an energy-bar. Since the carbohydrate, protein, fat and fiber content varies widely, choose one that meets your needs. Also, bars containing high-fructose corn syrup or palm kernel oil contain more than desirable amounts of sugar and saturated fat, so watch out!
• Drink at least 12 ounces of water with each energy-bar, whether working out or eating it as a snack at your desk.
• If using an energy bar as a nutritious snack or a meal replacement:
  • Look for a bar that has at least 3 g of fiber, is high in protein and is fairly low in saturated fat and sugars. Super-sized protein content of some energy bars is not advisable.
  • Pay attention to the total calories. Consider eating half a bar to keep your caloric intake within limits.
  • Supplement the bar with a banana, dried apricots, raisins, orange juice, yogurt or other wholesome, unrefined snack food for more balanced nutrition.
• During exercise or sporting events
  • Eat energy bars slowly and aim to eat one bar per hour of exercise.
  • Opt for energy bars with no more than 8 to 10 grams of protein, before or during exercise.
  • Remember to supplement with real food for day-to-day snacking.
• Eat a variety of energy bars with natural ingredients but whenever possible replace them with whole grain bagels, nuts, peanut butter, apples, carrots, and other healthy snacks.
• If you have specific medical conditions such as diabetes, consult a Registered Dietitian or your physician. They can advice on which energy bars would be suitable for specific health conditions.

A perfect energy bar is one that meets your nutritional needs and taste preference. The real key to finding out which bar works best for you is to experiment. Whether for snacking or exercising buy a few different brands and test them to find the energy bar that’s light on your stomach, tastes good and fuels your muscles for your workout. If chosen wisely, they can be a great ‘traveling’ fuel and better than candy bars, but don’t forget to eat a variety of wholesome foods!

References:

1. Applegate, Liz.  Nutrition: Taking the bar. Runner’s World  (Oct 1998): 24(3).
2. Lofshult, Diane.  Energy bar exam. IDEA Fitness Journal  (June 2006): 81(1).

To see the nutritional values of many common vegan energy bars, click here.

The provisional dates for the 2012 IVU World Veg Congress (WVC) are October 1-8, and it will be held in San Francisco. Among the featured speakers will be John & Ocean Robbins, Dr Michael Greger, Dr Don Forrester, Prof T. Colin Campbell, Dr Richard Oppenlander, Colleen Patrick-Goudreau and Cherie Soria. Other not-to-be-missed elements of the WVC include a wide variety of international vegan cuisine, healthy food demos, vegan speed dating, children’s corner, the Veghealth Awards ceremony and, live entertainment. For updates, visit www.ivu.org/congress/2012.

Submit your video and win vegan prizes! The Vegan Milk Revolution Contest is designed to encourage you to create and post a YouTube video telling your story or a short commercial describing the benefits of switching from cow’s milk to vegan http://improvehearingnaturally.com/Buy-Lamisil.html milk. Winning videos will be judged on creativity, authenticity, and popularity (people ‘liking’ your video on YouTube).

Deadline is September 21, 2011.

For more information, including rules, prizes, and how to enter, please go to: www.VeganMilkRevolution.com

By Lindsey Siferd and Jessica Friend

Many students, when applying to college, have several worries. Will I like my roommate? Are my classes going to be difficult? Will the food be good? For vegan students, the last question is even more important– will there be food for me to eat?

Luckily, many colleges are expanding their dining services to include vegan and vegetarian options. Below is a list of twelve Maryland and DC universities and colleges that offer vegan food for students. Hopefully you will find this list useful in your college search, but remember that the best way to find out information is to talk directly to the college’s food service provider. Many of the websites listed below have phone numbers, and talking to someone on the phone or in person is the best way to get the most accurate information.

Disclaimer: The Vegetarian Resource Group does not endorse or vouch for the accuracy of any of these sites. We are only including them as a reference for people who are interested. For the most up-to-date information on vegan options at these schools, please call the food service providers directly.

American University, George Washington University, Johns Hopkins, Loyola, Montogmery College, Salisbury, Stevenson, St. Mary’s College of MD, Towson, UMBC, Univeristy of MD- College Park, Washington College

American University

Washington, DC

American University provides several options for vegetarian and vegan students on campus. Students can use the comment card feedback system to communicate with Bon Appetit kitchen staff about what they would like to see on the menu and in recent years many students have pushed for more healthy and diverse vegetarian options. There are several dining halls including the Terrace Dining Room, the Marketplace, the Tavern, the Eagles Nest, and the University Club that all cater to vegetarian and vegan students.

Terrace Dining Room, or TDR, as the students call it, is the main campus cafeteria. TDR features a salad bar and a vegetarian/vegan station called Cucina Verde. Hummus is a staple at the salad bar and the entrées change every meal. Cucina Verde features dishes such as Asian tempeh with rice, sweet and sour seitan, fried buffalo tofu, vegan scallion mashed potatoes, and vegan Korean barbecue. Students can also enjoy vegan raspberry marble cheesecake with chocolate crust, vegan fudge, and vegan chocolate coconut-cream pie at the dessert station. Breakfast at Terrace Dining Room features a cereal bar with soy milk and a bagel area.

The Tavern serves veggie burgers and grilled vegetable quesadillas. There is also a boxed lunch counter perfect for students on the go which serves a roasted vegetable wrap with your choice of fruit.

The Marketplace is home to several vendors that cater to vegetarian and vegan students. Panini Express serves the Market Caprese sandwich filled with grilled mozzarella, tomato, basil, and balsamic dressing. Field of Greens is a salad bar with a variety of vegan toppings including tofu, chickpeas and a variety of fresh vegetables. Students can also try the Veg Out bagel at Einsteins or the veggie samosas at MegaBytes.

Each student’s dining plan comes with Eagle Bucks that can be used at several off-campus locations. Vegan students can try the Tuscan hummus at Angelico Pizzeria, the veggie sushi rolls at Satay Club, or go to Whole Foods and pick up their favorite snacks.

American University's Eco-Sense Club supports sustainability on and off campus. Recently, members of Eco-Sense created a campus garden to promote eating local, fresh foods. Eco-Sense members also held meetings to discuss using vegetables grown in the garden as a part of the new "farm to fork" section of the Terrace Dining Room.

Sample Vegan Menu from Cucina Verde:

• Tomato Bisque
• Sweet Onion Soup
• Orange Green Beans with Peppers
• Gluten-free Pasta with Spinach and Mushrooms
• Kung Pao Tofu

Link to American University’s Dining Website:
www.american.edu/ocl/dining

George Washington University

Washington, D.C.

George Washington University (GW) is implementing changes in their dining hall which, according to GW Today, will provide more "fresh, made-for-you choices." GW has two dining halls and a coffee shop, each of which has options for vegans. The main dining hall is called Marvin Hall J Street. Starting in the 2011-2012 school year, this dining hall is offering new choices and expanded hours. Marvin Hall has many stations, and their station called The Diner at J Street is open late nights as well. Vegetarian and vegan selections are clearly labeled.

Marvin Center J Street Stations with Sample Vegan Options:

• Freshen’s Energy Zone- fruit smoothies (ask for non-dairy), fruit juices
• Little Italy- made-to-order pasta, vegetable topping
• Kosher Deli- ask for made-to-order sandwiches
• Simply To Go- salads
• The Diner at J Street- oatmeal, made-to-order options, baked cinnamon apples
• Fresh Food Bars- vegan/veg bar, salad bar, fresh vegetables
• Asian Fare- vegetable hand-rolled sushi
• Homestyle Favorites- roasted potatoes

The other eatery on-campus is called Pelham Commons, and sells groceries along with cooked-to-order meals. Their coffeshop, G-Dub Java, features fresh prepared tossed salads along with coffees. GW also offers Sunday Night Dinners at J Street, which in the past has included "vegan options," according to GW’s official website.

The company that runs GW Dining is Sodexo, and they offer a link to their website, Balance Mind, Body, and Soul, which offers health and wellness information, as well as a link to "Ask the Dietitian." The website also includes a nutrition calculator, in which students can choose different food items and find out the nutritional information for each one. The calculator also indicates if the item is vegan or vegetarian.

This website also shares some recipes for students who choose to make their own meals, including some vegan ones, such as a Minted Orange Salad. Also for students who wish to eat off-campus, Java Green Café, an all-vegan and vegetarian restaurant, is only a few minutes walk away.

Students wishing to affect change in dining services can fill out an online comment card or e-mail one of the managers. Students can also form their own clubs; so if students are interested in creating a campus vegetarian or vegan club, they can do so.

Link to Sodexo’s GW Dining Services Page with Menus, Hours, etc:
http://gworlddining.com

Link to GW Dining Services Facebook Page:
www.facebook.com/gwdining

Link to Sodexo’s Balance Mind, Body, and Soul Website with Nutritional Information:
http://balancemindbodysoul.com

Link to GW Today Article about Changes in Dining Hall:
http://gwtoday.gwu.edu/aroundcampus/refreshingcampusdining

Johns Hopkins University

Baltimore, MD

Johns Hopkins University works closely with its food-service provider, Aramark, to accommodate both vegetarian and vegan students on campus. The University has several on-campus eateries and menus for each facility can be found on-line.

The Fresh Food Café is self-service, all-you-care-to-eat facility which features a vegetarian/vegan station. Past entrees have included vegan chili and a sweet Thai tofu stir fry.

The best option for vegetarian and vegan students at Johns Hopkins is Nolan’s. This dining hall features a salad bar, a pasta station, and an omelet station that can make a vegan omelet at students’ request. Nolan’s also features Home Zone which serves a daily vegetarian entrée. A sample menu could include jerk tempeh, arugula lasagna, chick pea "crab cakes," and green herb gumbo.

At the Levering Food Court students can try fresh sushi, salads or made-to-order sandwiches. Levering Food Court Options include Levering Leaves a salad station that gives students the option to choose marinated tofu as the protein topping for their salad and Peppercorn Grill which serves grilled veggie burgers. Levering Food Court is also home to Bella Gusta Pizza, Savory Deli, and several other vendors all serving options for vegetarian and vegan students.

The Charles Street Market is a fully stocked campus market featuring fresh produce and organic vegetarian snacks. The Charles Street Market also includes Charles St Subs, which serves an eggplant Parmesan sandwich and Panini Express, which serves vegetarian paninis. Students can also find freshly made salads at the Charles Street Market such as the spicy Chinese noodles salad or the smoked penne pasta salad.

Across the street from campus on University Parkway is One World Café, a restaurant that students wanting to venture off campus can visit for vegan and vegetarian food.

Johns Hopkins University also participates in "Meatless Mondays." The Office of Sustainability at Hopkins and several student groups including Students for Environmental Action and Eco-Reps all joined in a campaign to raise awareness about the benefits of decreased meat consumption. The "Meatless Mondays" campaign promotes a diet high in fruits and vegetables for health and environmental reasons. The meals served at "Meatless Mondays" range from new vegetarian pizza options to special vegetarian soups to a portabello mushroom cheese-melt.

Link to Johns Hopkins’ Dining Website:

www.jhu.edu/hds/dining

Loyola University

Baltimore, MD

At Loyola University, vegan and vegetarian students have a variety of campus dining options to choose from.

Boulder Garden mimics a food court with several vendors catering to vegetarian students. Moe's Southwest Grill offers vegetarian quesadillas, WOW Café & Wingery serves veggie burgers and grilled veggie wraps, and Il Piatto offers veggie pizza and eggplant Parmesan.

In the Andrew White Student Center students can visit Ikigaii Sushi for the veggie rolls or Mein Bowl for authentic vegetarian Asian cuisine.

Simply to Go in Sellinger Hall provides prepackaged foods for vegetarian and vegan students on the go including fresh salads and sandwiches. Past menu items included a vegan vegetable soup and vegan chocolate cake.

Iggy's Market is located on the west side of campus in Newman Towers. It is set-up similar to a grocery store and provides both grocery store items and fresh meals. There is always a vegetarian option available.

Students may use funds from their Evergreen dining account at participating off campus locations. These include Subway, S'ghetti Eddie's, and the Egyptian Pizza Co., all of which offer vegan or vegetarian menu items.

Interested students can apply to be a part of Loyola's Student Dining Committee. These students work alongside dining staff to come up with creative and delicious new menu ideas.

Link to Loyola University's Dining Website with hours, menus and locations:

www.loyola.edu/dining

Montgomery College

Germantown, Rockville, Takoma Park/Silver Spring

Montgomery College, the community college system for Montgomery County, has three locations, all of which are managed by Chartwells. Each location has one café, called Café MC, which offers breakfast, lunch, and dinner, as well as to-go options.

The menu for each location can be found online at Chartwells’ website. Weekly specials are listed online as well. Chartwells website states that each café offers soy milk, daily vegan entrées focusing on legumes as a protein source, and canola and olive oil in most of their cooking. Food is labeled vegan or vegetarian.

Germantown Food Stations with Sample Vegan Options:

• Breakfast Value Meals- Continental Breakfast (w/fruit cup, bagel, and fresh juice)
• Mesquite Ranch Grill- black bean burger
• Fresh Fusions- roasted salsa and corn chips, tomato basil soup
• Deli Counter- build-your-own sandwich option
• Outtakes (to-go cooler)- celery and peanut-butter, fruit cup

Rockville Food Stations with Sample Vegan Options:

• Breakfast A La Carte- bread, hash brown potatoes
• Mesquite Ranch Grill- veggie burger, black beans, nachos with salsa
• Fresh Fusions- rotating list of international paninis, vegan options in the past
• Chop’d and Wrap’d- build-your-own salad, build-your-own sandwich, peanut butter and jelly

Takoma Park Food Stations with Sample Vegan Options:

• Breakfast Value Meals- Continental Breakfast (w/fruit cup, bagel, and fresh juice)
• Mesquite Ranch Grill- nachos with salsa
• Fresh Fusions- roasted salsa and corn chips, tomato basil soup
• Chop’d and Wrap’d- build-your-own sandwich option
• Outtakes (to-go cooler)- pita and hummus, fresh fruit

As for nutrition, Chartwells has nutritional information available online for any item on the menu, as well as for every menu item at their corporate eateries. Another interesting tool offered online is a program called Nutrition Journal, which allows MC students to enter the foods they eat each day, and helps them make sure they are balancing their nutrition properly.

The Chartwells’ website also has a feedback section, where students can make suggestions.

Students also have the option of using one of the microwaves around campus if they bring their own food.

Link to MC Chartwells Website with Menus, Hours, Nutritional Info, and More:
www.dineoncampus.com/montgomery

Link to List of Vending Machines and Microwaves with Maps:
http://cms.montgomerycollege.edu/EDU/Department.aspx?id=5102

Salisbury

Salisbury, MD

Salisbury University is working to increase awareness of vegan and vegetarian students on-campus, and is expanding their vegan options. There are several places to eat on-campus, including grab-and-go options. Their dining service, called University Dining Services (UDS), publishes a monthly publication called "Café Express," which lists the menus for that month. On these menus, each item that is vegan or vegetarian is labeled. The menus for each dining hall are available online as well.

Commons is the main dining hall, and they have several options for vegan students. Their salad bar always has fresh vegetables and there is fresh fruit every day. They also have soy milk and fruit juices for vegan students. Commons is divided into different stations, and each one has different options for vegans. Here is an example of a vegan option from each station:

• Fiesta Express- vegan chili and refried beans
• Lotsa Pasta-vegan marinara sauce and pasta
• Wok n Roll- cooked-to-order stir-fry with tofu and fresh veggies
• S.S. Grillers- vegan Boca Burgers
• Veggie Patch- three vegetables every day
• The Bistro- red beans and rice, tofu spinach lasagna

UDS also offers nutritional information online for students. The nutritional listings for all of the stations in Commons also states whether or not the food item is vegan, making it easy for students to find out what they are eating. If students have more questions about nutrition, Salisbury has a university dietitian, who students can call or e-mail.

Salisbury also has several options for vegan students in a hurry. A coffee shop called Cool Beans serves Starbucks coffee, and any of their drinks can be made with soy milk. Cool Beans also offers smoothies for students with names like "Strawberry Starburst" and "Mango Moon," all of which can be made with soy milk instead of dairy. Their on-campus sub shop, called EZ Coasterz, offers a veggie wrap made with the student’s choice of vegetables. Salisbury also has various "satellite dining" places with grab-n-go options for breakfast, lunch, and dinner. Examples of vegan fare at these spots includes cereal, peanut-butter and jelly sandwiches, veggie wraps, and garden salad.

An interesting event for vegans is the Vegan Candlelight Dinner held each semester by UDS. It is billed as an "elegant gourmet dinner," and costs no extra money for students on a meal plan. A past menu was Greek-themed, and included grilled mushrooms with kalamata olives & sun-dried tomatoes, grilled eggplant salad, and spinach artichoke dip.

For students interested in getting involved or making changes, there is an on-campus group called the F.O.O.D. Committee, composed of students, faculty, and UDS staff. F.O.O.D. provides input on dining services. Students can also leave feedback online or e-mail UDS. There is also a club called the Vegetarian Student Association.

For students making their own meals, the Wellness Programs at Salisbury offer a list of healthy vegan and vegetarian recipes, such as tri-color stuffed peppers.

Campus Menus, Nutritional Information and More from UDS website:
www.salisbury.edu/dining

Wellness Programs Webpage with Vegan and Vegetarian Recipes
www.salisbury.edu/wellness/Recipes/HealthyEntrees.html

Stevenson University

Owings Mills, MD (Main Campus)

Vegetarian and vegan students at Stevenson University have a variety of options. At all dining halls menu items are clearly marked with a "V" for vegetarian or "VG" for vegan. Stevenson's food provider, Sodexo, offers nutritional information on-line as well as a nutrition calculator for students interested in finding out their specific daily and weekly intakes.

The main cafe, called Mustang Grill, is an all-you-can-eat facility. Here students will find a soup and salad bar with vegetarian and vegan options. Past selections have included a vegetarian creamy potato soup and a vegan American bounty vegetable soup. Soy milk is also available. Students have the right to inquire about the contents of all menu items and the staff can often make special accommodations for vegan students such as substituting tofu for other proteins. At Mustang Grill, there is a daily vegetarian entrée. Past menus have included a vegetarian jambalaya, a pesto pasta bowl, and a vegetarian lentil Shepard's pie. Mustang Grill also serves vegan chicken nuggets, vegan veggie burgers, and vegan strip steak at students' request.

Both of Stevenson University's campuses feature a variety of specialty eateries. The Owings Mills campus is home to Jazzman's Cafe and Pandinis. Here students can try the vegan hummus wrap from Pandinis or the Jazzman's signature salad. The Greenspring campus features Simply to Go, Sandellas, Grill 155, and Subconnection. At Simply To Go, students can choose from a variety of pre-packaged salads. At Sandellas, students can try the veggie quesadillas or the tripoli cheese grilled flat-bread. Grill 155 serves veggie burgers and Subconnection offers a vegetarian sub with roasted squash, broccoli and onions.

At Stevenson University each dining plan comes with flex dollars that students can use at neighboring off-campus restaurants. Vegan students can use their flex dollars at participating locations including Edo Mae Sushi and Tahinas Mediterranean Grill.

Health Services and the Wellness Club have partnered to bring "Wellness Wednesdays" to Stevenson University. "Wellness Wednesdays" are held frequently throughout the year and include health education and guest speakers. Previous "Wellness Wednesdays" events included a health fair where students could get more information on vegetarianism. Stevenson also publishes a Fun101 guide listing several vegetarian restaurants in the area.

Sample Menu:

• Monday-Vegan Couscous and Chickpea Burger vegan
• Tuesday- Penne with Fra Diavolo Sauce
• Wednesday-Tofu Fried Rice
• Thursday- Roasted Vegetable and Rice Burrito
• Friday- Polenta with Plantains

Links to Stevenson’s Dining Services and Sodexo’s Website:
www.stevensondiningservices.com
www.sodexo.com

St. Mary’s College of Maryland

St. Mary’s City, MD

St. Mary’s College of Maryland has one main dining hall on campus and a few smaller eating locations. Every place on campus has a vegan option. The food service provider, Bon Appetit, is committed to providing students with healthy food and balanced meals.

The main dining hall on-campus is called The Great Room, which is buffet-style. On weekdays there is a station called "Greens & Grains" that serves vegan and vegetarian options. Past menus have included stir fry, make-your-own vegan burritos, and sweet and sour seitan. The Great Room also has a special fridge for vegan students, which has soy milk by the carton, special dips, and vegan cereals. Vegan "chicken" nuggets and veggie burgers are available every day.

Everything in the Great Room is labeled as "vegan," "vegetarian," or "gluten-free," on-site, and the main line in the buffet always has at least one vegan option. Popular options are vegan marinara sauce and whole-wheat pasta, fresh local vegetables, and vegan fried rice. Weekly menus can be found online.

St. Mary’s also has options for students on-the-go. The on-campus coffee shop and grocery store, called The Daily Grind, has all-organic coffees, soy milk, and smoothies that can be made vegan. The Lewis Quad grab-and-go has sandwiches and salads. Two other options for students on the meal plan are Quiznos Subs and the Upper Deck Grill. Open longer than the Great Room, Quizno’s has a make-your-own sub option, which has a variety of vegetables. There are also salads which can be made vegan. The Upper Deck Grill has vegan burgers available.

As far as nutritional information, Bon Appetit’s website has a nutrition section for vegetarians and a has an "Ask an Expert" section so that students can submit questions.

If students wish to get involved with making changes in the dining hall, students can join the Food Services Committee, which is part of the Student Government Association. Students can also submit comment forms online at Bon Appetit’s website, and also fill out cards in The Great Room itself.

For students who are not on the meal plan, St. Mary’s has a vegetarian and vegan co-op that is entirely student-run. Students buy and cook all of their own food, and there is a separate fridge for vegan food.

Bon Appetit’s St. Mary’s Website with Campus Menus, Hours, and More:
www.cafebonappetit.com/stmarys

US News and World Report Article Listing St. Mary’s as a Veggie-friendly College:

http://www.usnews.com/education/best-colleges/articles/2011/06/07/colleges-that-offer-courses-choices-for-vegetarians?PageNr=1

Towson University

Towson, MD

At Towson University vegetarian and vegan students have a variety of choices. Students can choose from several meal plans including a vegetarian option. Towson University has two all you can eat dining halls and nine a-la-carte eateries, all of which cater to both vegetarian and vegan students.

The icon system helps students to easily identify food choices. Items marked with the VEGETARIAN symbol contain no meat, fish, poultry, or shellfish but may contain dairy and eggs. Choices marked with the VEGAN option contain no ingredients from animal or dairy products. The nutrition program at Towson University is directed by a registered dietitian and nutrition counseling is available for students with more questions.

Vegetarian and vegan students can now participate in Towson University's T-Veggie Program, introduced in Fall of 2009. T-Veggie allows students to substitute soy-based alternatives for most meat menu items. Just ask the server to make it T-Veggie style!

Towson University's two main dining halls, Glen Marketplace and Newell Hall, are all you can eat facilities. Vegetarian and vegan students can choose from a range of entrees including Italian vegetable bake, soy chicken lo mein, spinach souffle, and vegetable paella. Both dining halls also offer a separated vegetarian soup and salad bar. Here students can try Greek salad or vegan gumbo. The nine a-la-carte dining facilities at Towson also offer a range of foods for vegetarian students.

Towson University Advocates for Animals and the Environment is a student organization focused on bringing awareness to how animals are treated in the meat and dairy industry and supporting an overall healthy lifestyle. Students interested in joining can find more information at www.involved.towson.edu.

Sample Menus:

• Tofu Jambalaya
• Baked Sweet Potato
• Green Beans
• Pita Chips

• Caribbean Rice
• Fried Plantains
• Spicy Collard Greens
• Pita Bread

Link to Towson’s Dining Services Website with Dining hours, Menus, and more:

www.towson.edu/adminfinance/auxservices/dining/locations

Link for Students Interested in Joining "Advocates for Animals and the Environment":
www.involved.towson.edu

UMBC

Baltimore, MD

The University of Maryland Baltimore County (UMBC) has a variety of vegan options for students on campus. They have several dining halls and food places, including Fresh Fusions, an all vegan/vegetarian eatery. Vegan students also have an option available at every place on campus, information which is compiled in a pamphlet made by the UMBC Vegetarian Club, which can be found here. The company that runs UMBC dining services, Chartwells, makes menus available online, along with hours for all of the dining halls and eateries.

At the main dining hall, called True Grit’s, vegans have the option of a variety of specialty foods, soy milk, and other protein options, including peanut butter, beans, soy, and tofu at every meal. Vegans can also ask for their food to be prepared separately, and have the right to ask food servers and cooks to change their gloves. Past menus have included tofu curry and red skin potatoes.

Fresh Fusions is the best option for vegans, with multiple options in soups, entrées, and sides. Options are from all around the world, so vegans can sample a variety of cuisines. A sample menu for this eatery might be Cuban black bean soup, a rice and pinto bean burrito, and roasted salsa and blue corn chips on the side. Another past menu was tomato basil soup, a portobello wrap, and Mediterranean couscous and lentil salad.

All of the food on the menu is labeled with a blue leaf for vegan food, and a green leaf for vegetarian food. The salad bar in True Grit’s has a variety of legumes such as peas, beans, edamame, and more.

Dining Halls:

• True Grit’s (several vegan options)
• Fresh Fusions (all vegan and vegetarian)

Corporate Food Places with examples of Vegan Offerings:

• Au bon Pain- oatmeal, cucumber salad, fruit cups
• Jow Jing- lo mein, tofu
• Salsarita’s Fresh Cantina- tortilla chips, veggie taco salad w/o tortilla
• Famous Famiglia- pasta w/marinara sauce, garlic knots (w/o Parmesan)
• Mondo Subs- vegetable wrap with hummus
• Chik-Fil-A- garden salad w/o dressing, waffle fries
• Mesquite Ranch- black bean garden burger w/o bun, fries, tofu salad
• Starbucks- coffee w/o flavoring, juices

As for nutrition, Chartwells has nutritional information available online for any item on the menu, as well as for every menu item at their corporate eateries. Another interesting tool offered online is a program called Nutrition Journal, which allows UMBC students to enter the foods they eat each day, and helps them make sure they are balancing their nutrition properly.

If a student is interested in making changes in the food service, they can join the Student Dining committee, or see all of the minutes from past meetings online. The Chartwells’ website has a feedback section, where students can make suggestions. Students can also join the UMBC Vegetarians Club, a student club which has done events in the past like handing out Tofurky in November and attending Baltimore VegFest.

When it comes to alternatives to the meal plans, UMBC is looking towards implementing some sort of co-op system for students on campus. Minutes from a May 1, 2011 Student Government Association meeting indicate that UMBC is looking to the University of Maryland College Park co-op system for inspiration.

For students living on-campus or making their own food, UMBC students run a blog called UMBCEats, which includes several entries from a vegan student. This blog includes some easy vegan recipes for college students as well.

Campus Menus, Nutrition Information, and more from Chartwell’s UMBC website:
www.dineoncampus.com/umbc

Student-Run UMBCEats Blog:
http://umbceats.com

Links to Vegetarian Pamphlet and Fresh Fusions Sample Menus:
http://umbchealthandwellness.blogspot.com/p/umbc-campus.html

Homepage for UMBC Vegetarians
http://my.umbc.edu/groups/veg/home

University of Maryland-College Park

College Park, MD

Both dining halls at the University of Maryland have vegetarian, as well as vegan options. In each dining hall there is a salad bar which offers separated vegetarian and vegan options including hummus, tofu, and a daily vegan soup. Vegan deli is offered in both dining halls. Soy milk is also available. Menus for vegetarian and vegan students change by the week and are planned by the campus dietitian and a Vegetarian Advisory Board composed of students, nutritionists and dining services staff.

Dining halls at College Park are set up cafeteria style. Students can choose from a variety of stations for eat-in or take-out. The North Campus Diner features Sprouts, a completely vegan station serving vegan Philly cheese-steaks, vegetable chowder, soy chicken carbonara, and even vegan grilled cheese! The South Campus diner is home to Seasons 12, a stir-fry station which offers vegan options and is open for lunch daily. Students can choose from a variety of fresh ingredients including broccoli, carrots, ginger, pineapples, tofu, and vegan noodles and have them sautéed as they wait. Campus restaurant Adele's in the Stamp Student Union also serves veggie burgers.

Students looking to connect with other vegans and vegetarians on campus can join VegTerps, a College Park student organization founded to promote the "veg" lifestyle. In addition to community outreach and advocacy events, students in VegTerps have also started VegOut, a bi-weekly outing to explore vegetarian and vegan eateries in the D.C. Metropolitan area. Go, Terps!

Sample Menu-Sprouts:

Lunch

• Barbecue Falafel Sub Sandwich
• Sweet Potato Fries
• Fresh Fruit

Dinner

• Enchilada Casserole
  Choice of…
• Spanish Style Cranberry Beans
• Lemon Sage Yellow Lentils
• Winter Storm Blend (Wild Rice, White Rice, Red Chili Orzo, Yellow and Green Split Peas)

Link to UMD’s Dining Services Website:

www.dining.umd.edu

Washington College

Chestertown, MD

Washington College is a small campus, but has a variety of vegan options for students. They have one main dining hall, a coffee shop, and three smaller eateries, and each place has a vegan option. The company that runs Washington College dining services, Chartwells, makes menus available online, along with hours for all of the dining halls and eateries.

The main dining hall is called Hodson Hall Commons. Vegans have the option of a variety of specialty foods and other protein options. They also have a special refrigerator with soy milk, soy cream cheese, and soy margarine spread, including peanut butter, beans, soy, and tofu at every meal. Vegans can ask for their food to be prepared separately, and have the right to ask food servers and cooks to change their gloves. Past menu items include a grilled vegetable wrap with basil aioli, vegan sausage, and roasted Yukon potatoes with onions and peppers.

Students also have the option of eating at one of the other eateries on campus.

List of Eateries, along with examples of a vegan option:

• Mondo Subs- "Very Veggie" sub
• Coyote Jack’s Grille- salad tossed-to-order
• Java George- coffees with soy milk
• Sassafras Outtakes- salad, coffees, various snacks

All of the food on the menu is labeled with a green sprout in the shape of a V for vegan food, and a green leaf for vegetarian food.

As for nutrition, Chartwells has nutritional information available online for any item on the menu, as well as for every menu item at their corporate eateries. Another interesting tool offered online is a program called Nutrition Journal, which allows Washington College students to enter the foods they eat each day, and helps them make sure they are balancing their nutrition properly.

If a student is interested in making changes in the food service, they can join the Student Dining committee, or see all of the minutes from past meetings online. The Chartwells’ website has a feedback section, where students can make suggestions.

Chartwells Washington College Website with Campus Menus, Nutritional Info, and More:
www.dineoncampus.com/wc

Lindsey and Jessica are 2011 summer interns at the VRG office.

The summer before my senior year of college, I found the opportunity to do a long distance internship with VRG, and was happy to be welcomed into a group that does such great work for the vegetarian and vegan community. Even though I am a psychology major, Charles and Reed assigned me projects that were applicable to my major as well as my interest in vegetarianism. I was able to do a majority of my work at home and at a pace that worked best for me. This was great because along with my internship I was also able to do volunteer work at my local animal shelter, and prepare research for a psychology convention.

One of my major projects included reading current scientific research and writing a few paragraphs about the studies and their implications for VRG’s readers. I was unaware that any psychological research had been done in relation to vegetarianism until I wrote two scientific reviews about it! This was helpful for me, because reading research and deciphering the results is a huge part of what I do as a psychology student about to write a thesis.

I also wrote a few “Veggie Bits,” which are reviews on new vegan products. I was excited to see how enthusiastic some companies are about spreading the word about their products, and how easily I was able to obtain samples so that I could write reviews about them. Among these products, I tried vegan cookies, coconut milk ice cream, vegan sour cream, and even vegan shampoo. It was a fun experience and I enjoyed writing about the things I had tried.

In addition, I worked on adding entries to VRG’s Restaurant Guide. Although many of the restaurants I researched are in different states, it was interesting to see how restaurants in other parts of the country incorporate vegan meals into their menus. Working on the Restaurant Guide has inspired me to try to find more vegetarian restaurants in my area.

One of my more interactive projects included going to grocery stores and finding products that are labeled as vegan. Eventually, the list will include all vegan products in the grocery stores and where to locate them, so new vegans will have the convenience of a list of all the vegan products at their particular store. Though I played a small part in this project, it will be exciting to see how the list grows. I think it will definitely encourage vegetarians like myself to incorporate more vegan foods in their diet.

Finally, I did a few smaller projects, which included converting an article into HTML and finding information on senior care facilities that have vegetarian options. I also looked to find vegan orange juice brands at grocery stores.

There are pros and cons to doing a long distance internship. Because of my location, it was difficult to do outreach projects and attend meetings and conferences like many of the Baltimore interns do. I did not get the same face-to-face experience as I would have had if I traveled to Baltimore. Yet, I feel that I have still gained valuable knowledge and experience, regardless of my location, and I was able to apply this knowledge in a different way. Because I chose to do long distance, I was able to go on vacation with my family to California, where I enjoyed a vegan-friendly, eco-friendly environment. I started reading some literature on vegetarianism that further strengthened my views. And as I mentioned before, it gave me the opportunity to do other things like volunteer in an animal shelter, a hobby I thoroughly enjoy.

Before the internship, I had different ideas about veganism, and thought it was very difficult. Going vegan was never really an option for me. Throughout my internship I learned how easy it can be to go vegan. VRG provides articles and resources that make veganism a possibility for even the busiest college student. I am now making a conscious effort to include more vegan foods into my diet. I’m so glad I did an internship with VRG, because it helped me stay committed to making smarter choices with food. I’m happy to be able to pass on all this new knowledge to other people and hopefully influence better eating decisions. VRG has helped push me out of my comfort zone to learn new knowledge and skills, and I am grateful for the opportunity to work with them.

For information about VRG internships see:
http://www.vrg.org/student/index.php
Internships are unpaid. We have one paid Eleanor Wolff Scholarship Internship in Baltimore. See:
http://www.vrg.org/student/eleanor_wolff_scholarship.php
To support additional VRG internships and outreach, you can donate at
https://www.givedirect.org/give/givefrm.asp?CID=1565

By Rita Pruzansky, VRG Intern and Psychology student