fennel Freepik photo

By Chef Nancy Berkoff, EdD, RD

You can call it Florence fennel, you can call it sweet anise, and you can even call it finocchio. How will you know it when you see it? Fennel’s bulb looks like a white, Disney-esque celery stalk, tapering off to skinny (like the diameter of your index finger) stalks and ending with feathery leaves, reminiscent, in shape, of fresh dill. Fennel has a mild, licorice (as in the real stuff, black licorice) aroma and flavor. Used correctly, it is absolutely intoxicating.

Fennel can be eaten raw. Just de-string the bulb and the stalks with a vegetable peeler and crunch on it as you would celery. No time to create? Buy a bagged salad, slice some fresh fennel, toss in some walnuts and you have an upscale salad. If you are feeling elegant, and have steady hands, you can shave fresh fennel with a razor or cheese plane to extract maximum flavor.

The ancient Greeks thought of fennel as a symbol of victory and success. The ancient Romans thought fennel had the ability to sharpen eyesight. Herbalists will make a tea by boiling fennel and allowing it to steep, using it to soothe the stomach, help to digest fatty foods and to cleanse the system. Fennel is a good source of fiber, along with other nutrients such as Vitamin A and Vitamin C.

Fresh fennel can be thinly sliced, diced, or chopped and added to simmering beans or lentils, salsas, tomato sauce, mushroom dishes, or grains. Use fennel to add an extra layer of exciting flavor to sandwiches or wraps, to grilled veggie burgers or extra-firm tofu or seitan or eggplant slices, and to soups and to scrambled tofu. If you have extra fennel, you can cut the bulb into chunks, wrap in foil and grill or roast in the oven, to use as a side dish or as an aromatic condiment.

Enjoy this recipe!

Fennel Salad

(Serves 4)

Take a break from lettuce and dive into this crunchy, aromatic salad.

1 medium fennel (about ½ pound), peeled, leaves removed and cut into thin strips

2 red bell peppers (about ½ pound) deseeded and cut into thin strips

¼ cup balsamic vinegar

¼ cup olive oil

2 teaspoons cracked black pepper

Toss fennel and peppers in a medium bowl. In a small bowl, whisk together vinegar, oil and pepper until frothy. Pour evenly over fennel and mix to coat. Cover and refrigerate at least one hour before serving.

In a Vegan Cooking Tips column that previously ran in Vegan Journal, Chef Nancy Berkoff said breakfast in a mug can be just one part of your morning meal, sipped leisurely during an early morning class or meeting; or it can be a gulp-able meal unto itself, taken on the dash.

Here’s some of her delicious combination suggestions:

Creamy Smooth: ½ cup fruit-flavored soy yogurt, ½ cup vegan milk, ½ banana, 1 Tablespoon nutritional yeast, 1 teaspoon thawed orange juice concentrate

Harvest Apple: ½ cup tofu or plain vegan yogurt, ¼ cup applesauce, 1 Tablespoon thawed apple juice concentrate, ¼ cup vegan milk, sprinkle of cinnamon

Potassium Plus: carrot juice, ¼ cup orange juice, ½ banana

Sunny: ½ cup orange juice, 2 ounces pineapple juice, ½ banana or 2 ounces of tofu or vegan yogurt, 3 ounces strawberries, 1 Tablespoon wheat germ

Ginger-Peachy: ½ cup sliced peaches, ¼ cup orange juice, 2 Tablespoons carrot juice, dash of maple syrup, dash of ginger

Apples Plus: apple cider blended with applesauce, apple juice concentrate, raisins, cinnamon

Banana Split: hot or cold milk blended with banana, berries, pineapple, cocoa powder (or chocolate syrup)

What the Bunny Knows: carrot juice blended with banana, celery, wheat germ, ­­orange juice concentrate

Read the entire column here: https://www.vrg.org/journal/vj2013issue2/2013_issue2_quick_breakfasts.php

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

Mexican Inspired Spaghetti photo by Rissa Miller

Chef Roberto Carlos Perez shares a number of Mexican Fusion dishes in his Vegan Journal article. Enjoy Mexican-American Breakfast, No-Lomo Salteado Vegan Burritos, Mexican-Inspired Spaghetti, Fettuccine Roberto, and Al Pastor Cheeseless-Steak Sandwiches. See: https://www.vrg.org/journal/vj2023issue4/2023_issue4_mexican_fusion.php

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

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/2013sv.php

Serving muffins on a chilly day will be well-received. Debra Daniels-Zeller’s previous Journal article Muffin Mania offers recipes for Carrot Cake Muffins, Blueberry Cornmeal Muffins, Apple Cider Walnut Muffins, Pumpkin Muffins, Gluten-Free Mocha Chocolate Chip Muffins, and Gluten-Free Banana Nut Muffins.

Read the entire article here: https://www.vrg.org/journal/vj2014issue4/2014_issue4_muffin_mania.php

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

By Chef Nancy Berkoff, EdD, RD

This is a “betwixt and between” time of year for produce… summer fruit just beginning to appear, winter fruit coming to a seasonal close. Members of the cabbage and cruciferous family can fill the gap with color and crunch. It is a perfect time to include slaws on the menu.

“Cole” in Shakespeare’s time meant “cabbage.” Just as the language has changed, so has the way to make slaws (which is thought to mean “salad” in ancient Central European languages).

Several years ago, a frozen food manufacturer got tired of throwing out all the broccoli stalks left over from freezing the more popular broccoli florets. The stalks were peeled and shredded and, voila, broccoli slaw was born! Many school districts are opting for broccoli slaw over the traditional cabbage slaw, as it stays crunchy for a longer time, is easy to keep on your fork, and is higher in some nutrients than green cabbage.

Shredded broccoli slaw kits are available in the produce section of many grocery stores. The ready to use kits include shredded broccoli, shredded carrots, and some dressing. You can make your own broccoli slaw by peeling broccoli stalks with a potato peeler and shredding them with a hand grater or in a food processor.

If broccoli slaw is too much work, use other types of cabbage and greens to be used singly or in combinations. This can include shredded red cabbage, Napa cabbage, Savoy cabbage, kale, and Swiss chard. Many of these leafy veggies are available shredded and ready to use in the produce section. Preshredded veggies usually have a seven-day shelf-life if kept refrigerated.

You can prepare a tofu-based mayonnaise by combining silken or soft tofu in a blender or food processor with a small amount of prepared mustard, white pepper, and white vinegar. Unflavored soy-, oat-, or almond milk yogurt can be mixed with a small amount of prepared mustard and white pepper to be used instead of commercial vegan mayonnaise. The texture is similar to mayonnaise and the flavor gives a pleasant “tang” to slaws.

Slaws don’t have to have a creamy dressing. Slaw ingredients can be tossed with vinegar and oil dressings. Mix apple cider vinegar with a small amount of vegetable oil, chopped parsley, and diced onions and toss with slaw ingredients to make a “slippery” slaw. The same can be done with vinegar, oil, a small amount of orange juice concentrate, chopped oranges or grapefruit, and cracker black pepper. Make a pineapple slaw dressing with vinegar, oil, mashed canned pineapple tidbits, and a small amount of apple juice concentrate.

Slaws were not meant to be just a bowl of greens. Think about adding diced fresh or canned peaches, apricots or pears, dried raisins, cranberries or dates, fresh apples or grapes, minced walnuts, pecans or pistachios, or chopped bell peppers, seeded chilies, celery, onions or leeks, cauliflower, black-eyed peas or green peas.

No matter which ingredients you select for your slaws, you will be adding fiber to your day. Cabbage and its relatives add a bit of calcium and natural antioxidants. Carrots add beta carotene. Pineapple, red bell pepper, berries, and lemon juice add some Vitamin C. You get the idea. Use your slaw as a veritable bowl of health.

Red, Orange and Green Slaw with Citrus Dressing

Serves 7-8 (have a party!)

1 cup commercial or home-made vegan mayonnaise

1/3 cup frozen orange juice concentrate, thawed, undiluted

2 teaspoons vegan sugar

1 teaspoon ground black pepper

8 cups shredded cabbage (use a combination of cabbages for variety)

2 cups peeled, grated carrots

1 large red bell pepper, stemmed and finely sliced

In a large bowl, combine mayonnaise, orange juice, sugar, and pepper and whisk until well mixed. Add cabbage, carrots, and green pepper; toss to combine. Refrigerate for at least 1 hour before serving.

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].

South African Potjiekos

Winter is the perfect time to serve a vegan stew. In a previous edition of VRG’s magazine, Zel Allen serves up several international stews. Enjoy:

Burgoo (a regional stew from Kentucky)
Harira (the national soup/stew of Morocco)
Neapolitan Cannellini Ragu (Italian stew) along with homemade Parmesan
South African Potjiekos
African Pumpkin Stew
Rajastani Ragout (Indian inspired stew)
Savory Indonesian Stew
Guisada Mexicana

The entire article can be read here:
http://www.vrg.org/journal/vj2017issue4/2017_issue4_travel_world.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php

Hummus Kitchen with more than one location in NYC is a Mediterranean restaurant offering a variety of vegan options. We sampled several appetizers including hummus, baba ghanoush, stuffed grape leaves, and falafel along with pita bread. The dishes were all delicious and quite filling.

For more information on this restaurant, see: https://www.hummuskitchen.com/

For a list of other veggie establishments in New York City, NY, visit: https://www.vrg.org/restaurant/New_York.php#c72

Rainbow Kale and Grain Salad Photo by Linda Tyler

Linda Tyler’s previous article published by VRG features Kale Salads. These recipes will inspire you to eat your greens! Find recipes for:

Thai-Inspired Coconut Kale Salad

Kale Tabbouleh

Pear Balsamic Salad with Candied Walnuts

Apple and Kale Salad with Curry Dressing

Kale Salad with Creamy Avocado Dressing

Rainbow Kale and Grain Salad

Read the entire article here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_kale_salads.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php