VRG is in the process of compiling a set of Teen FAQs, written by our wonderful interns and volunteers.

Today we are featuring two FAQs relating to 4-H written by VRG volunteer Corey Bivins:

I am thinking of joining 4-H. I am vegan. What kinds of activities could I do?

When you join 4-H you join a community club and enroll in projects and participate in group activities and meetings. The club elects officers, conducts educational programs, practices community service and fulfills county club expectations. If you aren’t interested in a particular club, there are single project clubs. The only difference between a community club and a single project club is the focus. Single project clubs focus on one specific project, such as Photography. Jessica, a former vegetarian 4-H'er, belonged to a club that focused only on rabbits. She also said there was a nature drawing club, a double-dutch jump rope club and a public speaking club within her community […]

Here are a few project ideas:

• You could choose to do an agronomy project where you explore the areas of plant genetics, plant physiology, soil science and weather. You could set a goal of growing your own sunflowers and give a speech on the different diseases of sunflowers.
• You could choose to do a cake decorating project where you learn the about cake molds, borders, tiered cakes and special icings. You could set a goal to make a vegan icing to decorate cakes with and enter your final project in a fair.
• You could choose to do a geology project where you study rocks, minerals and fossils. You could set a goal to take field trips to collect specimens and exhibit your collection at a fair.
• You could choose to do a sewing project where you develop skills to design and sew your own clothes. You could set a goal to make an entire outfit without using any animal by-products, such as leather, wool or silk.
• You could choose to do a foods and nutrition project where you could learn to make many tasty vegan recipes which may involve modifying recipes that have eggs, dairy or meat. Displaying these at a fair and sharing these delicious recipes with other members, leaders and judges will help spread the word that vegan dishes – including baked goods – can be delicious as well as healthy.

Click here to read the entire FAQ.

I am a vegetarian thinking of joining 4-H. What are some ways that I can fit in?

4-H is all about the projects, be they animals, photography, sewing, cooking, vegetable growing, furniture refinishing, etc., then documenting and showing off to the judges what you’ve learned and/or done throughout the year. As a vegetarian, you may need to develop techniques to handle certain situations where you are faced with the fact that it’s not a vegetarian world. These techniques could include planning ahead (carry a vegetarian snack), conflict resolution skills (let people know how their actions make you feel), avoidance (not attending certain activities) and a positive mental attitude (create a way of making something undesirable more enjoyable).
Sometimes people bring a snack to 4-H meetings. You could eat beforehand or bring your own snack, either for yourself or to share, like hummus and crudités, cookies or popcorn.

When you plan to go to a 4-H activity where lunch or dinner will be served, you could suggest ahead of time that there be at least one vegetarian dish on the menu or offer to bring a vegetarian dish, such as vegetarian chili, couscous and roasted vegetables or vegan quiche. Some 4-H groups offer a vegetarian option. For example, the Purdue University extension held a clinic for judges and leaders and offered a vegetarian lunch consisting of a Veggie Wrap (chopped broccoli, cauliflower, carrots, bell peppers, and red onion with Italian dressing) with a spinach salad.

Click here to read the entire FAQ.

Reed Mangels is scheduled to be on the radio program, Backstage Gourmet, 1-2pm PST, Monday 22, 2010. Tune in here!

About Backstage Gourmet: “Great green cuisine meets great global music on the Backstage Gourmet Radio with PJ Grimes, every Monday, 1-2 p.m. Pacific Time, on HealthyLife.Net. The upbeat, educational, thought-and-action-inspiring program features guest interviews, delectable vegetarian/vegan/raw recipes, green lifestyle ideas, tips, advice, and resources, as well as groovin’ music from around the world.”

A reader writes:

I read a book recently that asserts that the rennet used in curdling milk for cheese production comes the stomachs of calves, lambs, kids or pigs. I have not been able to verify the use of pigs for rennet. I found one source (only one, and I do not whether it is reliable) that says that since cheese consumption has outstripped the availability of stomachs of ruminant animals (calves, lambs and kids), the enzyme pepsin is now used as well to much the same effect. Is is true that pepsin is obtained from pigs?

Jeanne Yacoubou, MS, VRG Research Director, responds:

No source whom I have contacted, (and I have spoken with many major enzyme manufacturers in the world), has ever claimed that pepsin, by itself, is used to make cheese. Although animal rennet market supply does fluctuate, and this is one reason why animal rennet is not commonly used today to make cheese, the largest source of the enzyme used in cheese making in the United States today is microbial.

Sometimes, cheesemakers, especially those in Europe and Japan seeking a "natural" non-GMO product, use a combination of enzymes, (proteases and lipases), to make their product. But in these cases, the enzymes are generally derived from calves, lambs and kids (i.e., baby goats), not pigs.

The following questions were posed by a reader of this previous blog post on flax seed nutrient absorption.

Hi Reed-
Thank you for answering my question. I have been a vegan for six years and have a degree in analytical chemistry. I read your 2007 article carefully several times. Do you feel that attempting to optimize the la to ala ratio is a valid measure?

Since vegan diets contain little or no DHA or EPA, people on vegan diets get these fatty acids by making them from alpha-linolenic acid. The rate of production of EPA and DHA from alpha-linolenic acid is very low. The reader’s question is whether or not changing the ratio of linoleic acid (LA) to alpha-linolenic acid (ALA) will result in a higher production of EPA and DHA. The same enzyme acts on both LA and ALA, so the thinking behind adjusting their ratio is that if there is less LA and more ALA for the enzyme to deal with, more ALA might be converted to DHA and EPA. Studies where the ratio of LA:ALA has been adjusted have had inconsistent results. There does not seem to be any disadvantage, however, to striving for a lower ratio of LA:ALA and a lower ratio might result in more EPA and DHA production. Some experts recommend a ratio of 2:1 to 4:1 for vegetarians. Several dietary changes can help to achieve a lower LA:ALA ratio:

• Use cooking oils that are rich in monounsaturated fats. Monounsaturated fats by themselves do not affect the LA:ALA ratio and, if substituted for oils high in LA, will result in a lower ratio. Oils that are high in monounsaturated fats include olive oil, canola oil, high-oleic sunflower oil, and high oleic-safflower oil.
• Consume adequate amounts of ALA. See http://www.vrg.org/journal/vj2007issue1/vj2007issue1.pdf for information on food sources of ALA.
• Avoid using cooking oils high in LA as your main cooking oil. Cooking oils that are high in LA include safflower oil, grapeseed oil, sunflower oil, corn oil, cottonseed oil, and soybean oil.

Do you recommend taking a dha supplement?

Vegan DHA supplements derived from DHA from microalgae have been shown to raise blood levels of DHA and EPA. We don’t know whether or not higher blood DHA and EPA levels will offer additional protection to vegetarians since they already have a low risk of heart disease. Higher blood levels of these fatty acids appear to reduce the risk of death from heart disease. The question of whether or not to take a DHA supplement should be an individual decision based on risk factors and family history.

Are nutrients also difficult to obtain from whole chia and sesame seeds?

I am not certain about whole chia seeds although I suspect that the same concerns that are seen with flax seeds would be present for whole chia seeds (not well digested). Hulled sesame seeds appear to be a better source of calcium than unhulled sesame seeds. The calcium in the hull of the sesame seed is in the form of calcium oxalate which is poorly absorbed. You can read more about this at
http://www.vrg.org/journal/vj96jul/vj967hot.htm.

Julia Driggers, R.D., shares a recipe for vegan lasagna:

Vegan Lasagna

Serves: 4 (in 9×5 Loaf Pan)

Ingredients:

6 oz Vegan Lasagna Noodles, Whole Wheat

Sauce:
1 cup Tomato Sauce
½ cup Tomato Paste
1 TBS Fresh Parsley
½ TBS Garlic
¼ Tsp Salt

Filling:
8oz Silken Soft Tofu
3 TBS Vegan Cream Cheese
½ TBS Garlic
½ Tsp Black Pepper
¼ Tsp Salt
1 cup Fresh/Frozen Broccoli Florets

Toping:
¾ cup Stewed Tomatoes (canned)
½ cup Frozen Spinach or 1 cup Fresh Spinach

Directions:

In large sauce pan, over low heat, simmer tomato sauce, tomato paste, fresh parsley, garlic, and salt for 30- 45 minutes, stirring occasionally.

Preheat oven to 400 degrees.

While cooking sauce, in large mixing bowl mix tofu, cream cheese, garlic, pepper, and salt with washed hands or large spoon.

In a separate sauce pan bring water to a boil. Place lasagna noodles in pan. For fresh noodles boil for 2 minutes. For dry noodles boil as directed.

Once sauce is heated and noodles are cooked, place thin layer of sauce on bottom of 9X5 loaf pan. Place one layer of noodles in pan. Next layer the filling; ½ tomato sauce, 1/3; tofu spread, and layer with a ¼ cup of broccoli. Place 2nd layer of lasagna noodles and repeat filling step. Place 3rd layer of noodles. Spread remainder of tofu spread, ½ cup stewed tomatoes, and ½ cup chopped spinach evenly.

Place in oven and bake for 25-30 minutes. Remove and let stand for 3-5 minutes. Serve hot and enjoy!

Nutrition Now’s Calcium Soft Chews Assorted Fruit Variety Is Free of All Animal Products

by Jeanne Yacoubou, MS

VRG Research Director

A reader recently asked us to look into the sources of calcium and vitamin D in Nutrition Now’s Calcium Soft Chews listed in a VRG article on vitamin D (Vegetarian Journal 2009 Issue 2). She had been told by the company some information that she wanted us to confirm as true or not.

We spoke to Holly, a customer service representative at Nutrition Now, and Kirshing, a Process Control Analyst. Holly told us that the Calcium Soft Chews contained calcium carbonate derived from mineral deposits. The vitamin D₂ in this product is yeast-derived.

Calcium Soft Chews comes in two flavors: Assorted Fruit and Chocolate. The company's own "vegetarian approved" label is only on the Assorted Fruit variety. The chocolate flavor Calcium Soft Chews does not carry this label because, according to Kirshing, "the product contains dairy." Nutrition Now does not use a "vegan approved" label, but the Assorted Fruit Calcium Soft Chews appears to be free of all animal products.

Nutrition Now manufactures a children's version of Calcium Soft Chews, also available in Assorted Fruit and Chocolate flavors, and known as Rhino Calcium Soft Chews. The company’s "vegetarian approved" label appears only on the assorted fruit variety. The chocolate flavor contains dairy but is otherwise free of all animal products.

Readers may note that some Nutrition Now vitamin products contain gelatin. Those that do, (and only those that do), are sprayed with coconut oil and beeswax to prevent sticking. Nutrition Now also makes similar products for both children and adults with pectin (instead of gelatin) and no beeswax spray. These product packages also carry the "vegetarian approved" label.

Readers should also be aware that some Nutrition Now products contain vitamin D₃ from lanolin found in sheep's wool. The vitamin D₃ is listed as such. Tricalcium phosphate may be used as the calcium source in some products. This is a mineral form of calcium, too. See www.nutritionnow.com for more information.

A reader asks:

Some flavorings say they have “glycerine” in them. Is glycerine from animals or vegetables?

Jeanne Yacoubou, MS, VRG Research Director responds:

Glycerine can be animal- or plant-derived. It is also possible to produce glycerine from petrochemicals.

If plant-derived, glycerine is probably from soybeans. Animal tallow is a common animal source. I have received statements from several major manufacturers of glycerine. My general impression at this point (early 2010) is that it is typically derived from plant materials when used in food but one cannot always be sure, especially in cosmetics and bath and body products. It is best to ask the product’s manufacturer when in doubt.

Readers may wish to subscribe to our free email newsletter for updates on ingredient sources, as well as look here for additional information. Our “Guide to Food Ingredients” is available for purchase as well: http://www.vrg.org/catalog/index.php?main_page=product_info&cPath=1&products_id=8

by Jeanne Yacoubou, MS

VRG Research Director

We recently spoke with Jonah, the Head Chef at Blind Faith Café, about their menu. He told us that the restaurant offers a fall/winter menu and another for spring/summer with a 60% difference between them. Jonah described Blind Faith as "50% vegan friendly." The chef stated that they have changed their approach significantly in recent years by offering fewer soy-based entrees and more dishes with an international flavor featuring a variety of vegetables as protein sources. One of their newest dishes, Sagamité, comes from the Native American culinary tradition of the Great Lakes region and features hominy corn, wild mushrooms and wild rice.

Jonah told us that the cheeses used on their Mexican dishes were made with microbial rennet while the Parmesan and Romano cheeses in the Pasta Rapini contain animal rennet. Jonah stated that the animal rennet provided the "traditional flavor of the Italian culinary tradition" embodied in the Pasta Rapini.

Diners may wish to inquire about the cheeses used in a particular entree at Blind Faith Café before ordering to ensure that their expectations will be met.

CELEBRATE MEATOUT AT VRG’S VEGAN SOUTH INDIAN DINNER IN COLUMBIA, MD!

WHEN: Sunday, March 21st at 6 p.m.

WHERE: Mango Grove
6365B Dobbin Center
Columbia, MD 21045
http://www.themangogrove.com/

COST: $20 per person (includes tax & tip)

MENU*

Appetizers:

* Samosas – Potatoes, onions and peas stuffed in a crisp, flaky crust
* Idli – Ground rice & white lentil cakes (steamed in idli molds)

Entrees:

* Oothappam – Potato pancakes
* Chana Masala – Chickpeas cooked in an exotic curry, flavored with coriander leaves
* Gobi Masala – Cauliflower curry
* Aloo Bainghan – A mildly spiced eggplant and potato curry flavored with coriander leaves and shredded coconut
* Paratha – Indian flatbread
* Rice

*Menu subject to change.

Payment must be made in advance by March 15th. We accept VISA, MasterCard, and checks made payable to VRG.

ONLINE: Click on “Donate” at [ http://www.vrg.org ] and type “Mango Grove Dinner” in the Comments section.

PHONE: Call the VRG office at (410) 366-8343 M-F 9 a.m. – 5 p.m. EST.

MAIL: Mail payment to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.

Refunds will only be made if we can replace your seat with another attendee.

A reader writes:

My findings indicate that refined sugar (cane, not beet) is passed through bone char to make it white. One source, which I have not been able to corroborate, asserts that bone char may include bones from pigs. It also stated that blood albumin from slaughterhouse animals is used in another refining step. Are either of the last two points (use of pig, use of blood albumin) correct?

Jeanne Yacoubou, MS, VRG Research Director, responds:

No source whom I have contacted about bone char filters in sugar refining, (and I have spoken with all of the major sugar refiners in the United States), has ever claimed that pig bones are used. In fact, since one source stated that only the large, dense pelvic bones of cattle can be used to produce bone char, I find it very unlikely that relatively small pig bones would be adequate substitutes.

No source whom I have contacted on the topic of sugar refining claimed that blood albumin was used. Blood albumin could be used in fining wines although I believe that this practice is not used at all in the United States today. It may still be used by some traditional winemakers in Europe.

The VRG recommends that all concerned consumers should contact a product’s manufacturer when in doubt about the item’s ingredients or processing methods.

For more information about sugar refining and the issue of vegan sugar click here.