Waffled Tofu with Red Eye Gravy Photo by Hannah Kaminsky

We’re often told that eating breakfast is important. Vegan Journal Senior Editor Hannah Kaminsky’s article Breakfast to Savor serves up a variety of options including Waffled Tofu with Red Eye Gravy; Curried Coconut Granola; Cheesy Broccoli and Bac-un Toaster Tarts; Bread Omelet; and Black Bean Chilaquiles. You can read the article and recipes here: https://www.vrg.org/journal/vj2021issue1/2021_issue1_breakfasts_savor.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

VRG Researcher Jeanne Yacoubou thought this article may be helpful to interns, volunteers, students, and others doing research. See: https://library.csuchico.edu/sites/default/files/craap-test.pdf

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

Are you looking for new ways to prepare cauliflower? Dina Gharib’s article “The Versatile Vegan” offers recipes for Pineapple Cauliflower Fried “Rice,” Cauliflower Crust Pizza, and Creamy Cauliflower Soup. See: https://www.vrg.org/journal/vj2015issue3/2015_issue3_versatile_vegan.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

By Keryl Cryer, Vegan Journal Editor

No one would call me a typical born-and-raised New Orleanian. Not only have I been vegetarian for nearly 24 years, but I never cultivated a penchant for the city’s renowned coffee drinks. Therefore, I spent the past five years paying scant attention to a modern-façaded coffee house in my mother’s native Seventh Ward. Then, my mom discovered that Lamara is a rare New Orleans eatery with an entirely vegetarian menu. Well, we’re going to have to check this out for ourselves, and for multiple meals.

Lamara (Spanish for “the group” or “the crowd”) has a bright and airy SoCal-inspired interior, with some minimalist paintings, potted plants, and the occasional wooden surfboard for décor. Patrons order at the coffee bar and then seat themselves at long tables reserved for “drinking, daydreaming, and conversation” or along a wall with outlets aplenty for laptop users. A dog-friendly backyard patio allows for outdoor dining and lounging in sun or shade. A vintage California postcard had been reincarnated as the order number that we took to our chosen table.

Lamara’s cuisine embodies its “Real Food Made Well” philosophy. All offerings are organic, dairy-free, and devoid of refined grains, refined sugar, and seed oils. The restaurant does use pasture-raised eggs and local raw honey, but most items are vegan or easily customizable. A note for anyone with food allergies that the menu does lean heavily on tree nuts. Gluten-free options are available for tortillas and everything bagels.

Breakfast is served from 8 a.m. on weekdays and 9 a.m. on weekends until 11:45 a.m. I selected the La Brea Burrito, which swaddles spinach, purple cabbage, avocado, vegan Mexican cheese, vegan chipotle mayo, and pico de gallo in a whole-wheat tortilla. The default protein is eggs, but I subbed in the veggie chickpea-potato hash to veganize. This substantial burrito will give diners a hearty start to their day, and likely send visitors unaccustomed to NOLA-sized portions away with leftovers.

Lunch is available from 11:45 until Lamara closes around 2 or 3 p.m. My mom and I concentrated on the sandwiches, and they didn’t disappoint. The B.L.A.T. features house-made Adzuki bean bacon, arugula, tomatoes, carrots, cucumbers, red onions, rosemary garlic, and vegan mayo. However, the star of Lamara’s midday menu is no doubt the Nightshade. This sumptuous creation—with layers of vegan provolone, roasted eggplant, red onions, red bell peppers, sun-dried tomato pesto, and copious amounts of arugula—is a must-order. Both sandwiches arrived on multigrain slices from uptown’s all-vegan Breads on Oak and with a side of large, skin-on rosemary baked potato wedges.

     Another lunch possibility is the soup of the day, displayed on a letter board at the coffee bar. We tried what turned out to be a massive bowl of Locro de Papa made from Andean corn, green peas, and potatoes. Admittedly, we had difficulty finding the vegan feta flavor and texture, but the soup was still tasty and unique cold-weather fare.

Lamara’s beverage menu offers something for every palate and mood, from herbal waters to eight varieties of smoothies with catchy names like Brain Buzz, Honolulu Queen, and Major Mint. Notable libations include the Mexican Mocha with espresso, cocoa, cinnamon, and crushed candied peanuts; the Snowy Plover, espresso poured over sparkling mineral water and ice and topped with coconut whipped cream; and the London Fog, which combines loose leaf tea and steamed macadamia milk. A few drinks are made with honey, so make sure to check the descriptions before ordering.

Even with Lamara’s predictably laid-back Cali-NOLA atmosphere, the staff can accommodate those who lack time to linger. The grab-and-go items are all vegan and mostly raw. Try a Gracias Madre Salad with vegan taco meat and baked corn chips or the Good Things Growing Wrap with avocados, sprouts, baked tofu, and spicy peanut sauce on whole-wheat flatbread. When I visited, there were protein bites, lemon bars, and PB Protein Crunch bars topped with Peruvian chocolate and sea salt. Also available were canned waters and juices, as well as organic wines served by the glass or bottle for take-out.

You will find Lamara at 1300 N. Broad, not even a block off Esplanade Ave. It is a straight shot down Esplanade from City Park, and it’s a 20-minute walk from the Fair Grounds that host Jazz Fest every spring. It is also only a few blocks from a quintessential Big Easy vegan establishment, Sweet Soulfood. Visitors to the world-famous French Quarter, convention center, or stadiums can catch a cab or rideshare 10 to 20 minutes northwest to partake in the Lamara experience.

Lamara, 1300 N. Broad St., New Orleans, LA 70119; 504-920-9991; https://www.lamaracoffeeandkitchen.com/

Photo from Freepik

This year the Chinese New Year falls on January 29th. Celebrate the year of the snake with delicious vegan dishes including Fried Lotus with Black Rice, Sesame Kale, and Bean Sprouts & Bamboo Stir-Fry with Udon Noodles. See: http://www.vrg.org/journal/vj2013issue3/2013_issue3_chinese_cooking.php

photo from Just Salad

These are some items that the chain Just Salad lists as vegan: Brown Rice, Spicy Harrissa Pita, Edamame, Quinoa, Black Lentils, Vegan Feta Cheese, Impossible Chicken, Sesame Tofu, Chipotle Vinaigrette, Vegan Chipotle Wrap, Lentil and Chickpea Soup, Strawberry Banana Smoothie, and Hero Wraps. Batard Bread available in New York City. With these and other items, create your own salad and meal.

For more locations and more menu items, see https://cdn.prod.website-files.com/65e9eb12a7b59f0d08eda049/6751bb0a30791f38c584a6c1_Just_Salad_Allergen_Guide_DEC24_COMP.pdf

To see restaurants in the U.S. that serve vegan options, see https://www.vrg.org/restaurant/index.php

The contents of this posting, our website and our other publications, including Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Due to the generosity of anonymous donors, The Vegetarian Resource Group each year will award $50,000 in college scholarship money to graduating U.S. high school students who have promoted veganism in their schools and/or communities. One award of $10,000 and six awards of $5,000, and additional runner-up prizes will be given. Entries may only be sent by students graduating from high school in SPRING 2025

We will accept applications postmarked on or before FEBRUARY 20, 2025. Early submission is encouraged.

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegan diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

If you would like to donate to additional scholarships or internships, go to www.vrg.org/donate

Applications

Please click here to download a PDF of the application. However, applicants are not required to use an application form. A neatly typed document containing the information below will also be accepted as a valid application.

However, applicants are not required to use an application form. A neatly typed document containing the information below will also be accepted as a valid application.

Please send application and attachments to [email protected] (Scholarship application and your name in subject line) or mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.

If emailing, please put your essay in a separate attachment with your first name and last initial. A PDF or Word document is preferred, but if you send a Google document, make sure permission is given so readers can access it. For more information call (410) 366-8343 or email [email protected].

Photo from Freepik

Each issue of Vegan Journal, Chef Nancy Berkoff pens the Vegan Cooking Tips column. One column focused on eggplant. She offers a variety of ways to prepare eggplant including making baba ganoush (an eggplant dip), baked eggplant, and grilled eggplant. See: https://www.vrg.org/journal/vj2021issue4/2021_issue4_cooking_tips.php

Subscribe to Vegetarian Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

photo from Starbucks

Starbucks is now offering a Spicy Falafel Pocket, which they are calling vegan. It contains falafel, hummus, roasted red bell peppers, pickled onions, and a spicy herb sauce wrapped inside a toasted lavash flatbread. See: https://www.starbucks.com/menu/product/2124655/single/nutrition

For other restaurants that carry vegan options, see https://www.vrg.org/restaurant/index.php
and https://www.vrg.org/fastfoodinfo.php

The contents of this posting, our website and our other publications, including Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from
company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

photo from McDonald’s

By Jeanne Yacoubou, MS

In April 2024, The VRG received an email from a long-time reader about McDonald’s French fries. She asked: “I’ve seen a lot of reports that say beef flavoring in the fries comes from beef meat, but others seem to say maybe it’s milk flavoring but is called beef flavoring as just the name but milk are the actual ingredients within the parenthesis. I’ve also seen that maybe McDonald’s used beef up until the early 2000s but it’s now milk-based … ”

This was referring to an earlier investigation by The VRG that led to the revelation that McDonald’s French fries contained a beef ingredient. We wrote at the time: “In February 1997, McDonald’s informed us by telephone that the natural flavor in their French fries is a ‘beef product.’ At that time, they declined to send us this information in writing. In July 1997, McDonald’s sent us a fax stating that ‘[t]he natural flavor used in French fries is from an animal source.’”

For an update from McDonald’s, we sent a request for information using their website contact form in May 2024 by asking: Is there any beef-derived ingredient in the natural flavor in your French fries?

We formulated this question based on the ingredient statement for French fries on the company website:

Ingredients: Potatoes, Vegetable Oil (Canola Oil, Corn Oil, Soybean Oil, Hydrogenated Soybean Oil, Natural Beef Flavor [Wheat And Milk Derivatives]*), Dextrose, Sodium Acid Pyrophosphate (maintain Color), Salt. *Natural Beef Flavor Contains Hydrolyzed Wheat And Hydrolyzed Milk As Starting Ingredients.

Contains: Wheat, Milk.

The VRG received a generic reply about the chain’s “sustainability efforts and commitment to the environment” that did not answer our question.

In December 2024, we tried again. We received another generic response, but this time it was about where on the company website you could find ingredient information. However, there was nothing specific about their French fries. We called the customer service line.

McDonald’s Customer Service Phone Line

When we asked if it were possible that there could be other ingredients present in the natural beef flavor derived from beef, such as tallow (beef fat), not listed in that statement, we were put on hold.

The consumer representative then returned to the line reiterating the ingredient statement information. After a few questions, she repeated that only milk and wheat derivatives were used in the natural beef flavor.

IF READERS RECEIVE THE SAME OR A DIFFERENT ANSWER WHEN INQUIRING, PLEASE LET US KNOW.

 Natural vs. Artificial Flavors

According to the USFDA, a natural flavor or a natural flavoring could be “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”

By contrast, USFDA uses similar language to define what an artificial flavor or artificial flavoring is, but using the word not: “…Any substance, the function of which is to impart flavor, which is not derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, fish, poultry, eggs, dairy products, or fermentation products thereof. Artificial flavor includes the substances listed in §§ 172.515(b) and 182.60 of this chapter except where these are derived from natural sources.”

Those latter two pages in the Code of Federal Regulations list the hundreds of synthetic flavoring substances and adjuvants – with complex chemical names – that are permissible in foods and which you see on many food labels today.

According to the USFDA, the main difference between natural and artificial flavors is that natural flavors must be derived from plant or animal material but artificial flavors are synthesized in a lab. In both cases, the flavors are chemicals.

An observant reader of the definitions above will notice that the USFDA acknowledges that natural and artificial flavors could have the same identity by stating that chemicals used in artificial flavors could also be found in nature with their phrase “…except where these are derived from natural sources.”

In other words, from a chemical point of view, these two kinds of flavors are indistinguishable in many cases. Whether they react similarly in the human body – referred to as bioavailability – is questioned by some people. There is some research that suggests artificial flavors are associated with negative health outcomes while their natural counterparts are not.

Since the natural flavor definition states animal ingredients could be contained in it, vegans and people with beef or dairy allergies want to know definitively if the natural beef flavor in McDonald’s French fries contains, well, beef.

Other issues surrounding natural vs. artificial flavors abound. For example:

• Natural flavors can contain synthetic chemicals as processing aids or incidental additives which do not have to be labeled. Synthetic solvents used to extract flavor components from plant materials, preservatives, or emulsifiers are common examples.
• Because artificial flavors usually contain fewer chemicals than their analogous natural flavors, and, consequently, are less expensive, companies may prefer to use artificial flavors to keep costs down.
• Natural flavors are required by USFDA to be labeled as artificial if they are added to foods in order to give them a taste different from their customary flavor. For example, a natural cranberry flavor in a croissant would be labeled as artificial since it provides a novel taste to this bread product.
• Most of the thousands of flavor chemicals – both natural and artificial – in foods are added without any USFDA regulation or review.
• Genetically modified ingredients (popularly known as GMOs) could be used in natural flavors. Labeling is not required.

The contents of this posting, our website and our other publications, including Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.