photo from StockSnap

Each issue of Vegan Journal features a column called Vegan Cooking Tips by Chef Nancy Berkoff. A previous column focused on strawberries. Here are some ideas for enjoying strawberries at every meal:

• Add sliced strawberries to mixed green or pasta salads.
• Layer sliced strawberries, whole blueberries, and vegan yogurt or silken tofu in a glass bowl to make an attractive dessert or breakfast parfait. Sprinkle with chopped nuts, sesame seeds, or pumpkin seeds if desired.
• Mash fresh or frozen chopped strawberries with a dash of maple syrup and serve as a topping for waffles and pancakes.
• Blend strawberries with a little bit of orange juice concentrate and use as a fresh fruit sauce for fruit salad, pancakes, pound cake, cookies, or vegan ice cream.
• Add strawberries to breakfast smoothies to give them a more vibrant taste and color.
• Create strawberry vinaigrette by blending with oil, vinegar, and dried oregano, garlic, and nutritional yeast.
• To make baked oatmeal with strawberries, simply mix oatmeal with boiling water, pat into a baking dish, top with sliced strawberries, and bake at 350 degrees until firm.
• Create a soaked strawberry cake with leftover cake or wheat bread cut into cubes, and mixed with blended strawberries.
• Blend a strawberry lassi using strawberries, vegan yogurt, coconut milk, and lemon zest.

Read the entire column here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_cooking_tips.php

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

Neel said, “I stared at the cafeteria line, scanning for something I could eat … Plant-based options were limited to a weekly salad … I took initiative to change that … Soon I was on Capitol Hill, nervously clutching my notes to speak with staff on the Effective Food Procurement Act. I had prepared for a brief exchange, but instead we launched into a thirty-minute conversation on the economics of expanding plant-based school meals. Back home, I led a campaign at my school, working with my food service director and peers to introduce plant-based options … With support from a Friends of the Earth grant, I helped pilot a plant-based chicken sandwich directly on the lunch line. We are currently working to trial additional items, such as plant-based taco crumbles and tenders; to meet students where they are, particularly in my … rural public high school.” “In college and beyond, I plan to promote vegetarianism and veganism by addressing the energy and infrastructure systems that shape how food is produced, distributed, and wasted. I intend to study energy science and engineering.”

The deadline for the VRG scholarship contest for high school seniors is February 20^th of each year. For details, and to see other winners, go to  https://www.vrg.org/student/scholar.htm

To support VRG’s outreach to young people, donate at vrg.org/donate.

Join at https://www.vrg.org/member/

In 2026, The Vegetarian Resource Group will be awarding one $2,500 scholarship and three $1,000 scholarships to college students who have promote veganism in a positive way while attending college. This opportunity is ONLY OPEN to students who previously entered The Vegetarian Resource Group scholarship contest while seniors in high school.

To apply, email the following information to [email protected]

Include in the subject line: vegan college scholarship application

DEADLINE IS JULY 1, 2026!

Send:

1) Year you previously applied in high school:

2) Previous high school:

3) College you are currently attending:

4) Major:

5) Year you expect to graduate:

6) Email:

7) Phone number:

8) Address:

9) Contact information for three references who know about your vegan activism:

10) Details about your vegan activism:

11) Links to documentation and/or attachments:

12) What foods and restaurants you would recommend to a non-vegetarian:

13) Your future aspirations:

All entries become property of The Vegetarian Resource Group/Vegan Journal. We may excerpt or use in total information from the entries. Winners give permission to release their name to the media. We will email semifinalists in the summer. Winners will be announced on our Instagram, Facebook, and website.

If you send a Google document, make sure permission is given so readers can access it.

Though this contest is different, here are past winners from the high school entrants. https://www.vrg.org/student/scholar.htm  We know the previous high school entrants  did a lot of work back then, and are happy for donors giving you another chance. You can also let younger siblings and acquaintances know about the VRG scholarships for high school seniors. Deadline is February 20 of each year.

To support The Vegetarian Resource Group outreach, donate at www.vrg.org/donate

Vegan Journal, The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; (410) 366-8343

https://www.vrg.org/

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.

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

photo from Freepik

By Chef Nancy Berkoff, EdD, RD

HEADS UP: there are two large categories of lettuce, head lettuce and leaf lettuce. Until recent years, the most popular head lettuce was iceberg. And why, might you ask, is this green-on-the-outside, white-on the inside called “iceberg?” No, it has nothing to do with the Titanic. When iceberg lettuce was first commercialized on a large scale it had to be covered with ice so it would not wilt during shipping. There, now you know.

OIL BE DARNED: Lettuce was originally valued for the oil pressed from its seeds. We’re talking at least 4,500 years ago. There are documents proving that the Persian nation ate lettuce leaves at least as far back as 600 BCE. The ancient Greeks and Romans valued lettuce as both a vegetable and a remedy. The word lettuce comes from the Latin “lactuca,” which comes from “lactus,” which means “milk,” because, when cut, lettuce leaves tend to give off a milky sap.

GREEN, RED, WHITE, AND BEYOND: Lettuce leaves are generally green, but they also come in red, white, pale yellow, and faintly purple Whichever color you choose, be sure the leaves are glossy, firm and crisp. For head lettuce, be sure the head is dense (the leaves should be closely packed) and that the head feels heavy for its size. Leaf lettuce should have firm, crisp leaves that have a clearly defined rib down the center. Always avoid dull-looking, rusty, soggy or yellowing leaves.

THE GREENER THE LETTUCE…generally the more vitamins and minerals it contains. Most varieties have a fair amount of folic acid (an important B vitamin), are helpful for hydration and are low in calories and sodium. Deep green lettuces, such as romaine or Boston are higher in nutrients then the paler varieties, such as iceberg.

FIRE AND ICE: lettuce is usually eaten raw, but a classic French garnish, called “chiffonade,” is a light sauté of shredded lettuce in a small amount of vegetable oil. So, impress the folks with “petit pois a la francaise,” baby peas with a garnish of sautéed lettuce. Lettuce can be quickly braised in vegetable stock and place on top of a cold salad for a “fire and ice” creation. Toss chopped lettuce leaves into soup right before serving—the broth will cook the leaves. Lettuce gives a light, refreshing flavor to soups. Add interest to cold lettuce salads by combining several types of lettuce (bagged, ready-to-use lettuces are great for this).

Petits Pois a la Francaise

(Serves 6-8)

2 Tablespoons vegetable oil of your choice

3 cups freshly shelled or frozen peas
1 cup finely shredded head lettuce, such as Iceberg
1/2 cup chopped green onions (white part only)
1 teaspoon ground black pepper
1/8 teaspoon sweetener

Wash fresh peas and pat dry. If using frozen peas, do not thaw. Heat a large frying pan, add oil. Add peas to the pan and heat and toss briefly, to coat, about one minute. Add all remaining ingredients and toss to combine. Put heat on low, cover, and simmer until peas are just tender, about 5 minutes. Serve immediately.

The VRG noticed two listings on Pizza Hut’s ingredients statement in December 2025 that appeared to be vegan. These were dairy-free cheese and vegan garlic Parmesan seasoning.

Here are the ingredient statements from the Pizza Hut website for these two condiments:

Dairy-Free Cheese

FILTERED WATER, COCONUT OIL, POTATO AND CORN STARCH, EXPELLER-PRESSED CANOLA OIL, LESS THAN 2% OF: SEA SALT, CALCIUM PHOSPHATE, POTATO PROTEIN, NATURAL FLAVORS, VEGETABLE GLYCERIN, CELLULOSE, LACTIC ACID, SODIUM BICARBONATE, CITRIC ACID, SODIUM CITRATE, BETA CAROTENE FOR COLOR

Vegan Garlic Parmesan Seasoning

MODIFIED POTATO STARCH, ORGANIC PALM FRUIT OIL, FILTERED WATER, EXPELLER-PRESSED CANOLA OIL, CELLULOSE, MALTODEXTRIN, NATURAL FLAVORS (CONTAINS AUTOLYZED YEAST), LESS THAN 2% OF: ORGANIC VEGETABLE GLYCERIN, SEA SALT, CITRIC ACID, NUTRITIONAL YEAST, CALCIUM PHOSPHATE, BAMBOO FIBER, SODIUM PHOSPHATE, CARRAGEENAN, ORGANIC CHICKPEA MISO(ORGANIC HANDMADE RICE KOJI, ORGANIC WHOLE CHICKPEAS, SEA SALT, WATER, KOJI SPORES), SUNFLOWER LECITHIN, ANNATTO, DEHYDRATED GARLIC, SALT, YEAST EXTRACT, GARLIC POWDER, SUGAR, MALTODEXTRIN, SPICES, NATURAL FLAVOR (PARMESAN CHEESE TYPE), NATURAL FLAVORS, AND LESS THAN 2% OF EACH SILICON DIOXIDE AND SOYBEAN OIL ADDED AS A PROCESSING AIDS. RAINFOREST ALLIANCE CERTIFIED

We had several questions about these condiments:

1. Are the natural flavors in the dairy-free cheese derived from an animal or dairy source?
2. Can the dairy-free cheese be substituted for dairy cheese in any item that contains dairy cheese?
3. Is dairy-free cheese available at all locations?
4. Natural flavor is listed THREE times in the vegan garlic Parmesan seasoning. Is one or more of these natural flavors derived from an animal or dairy source?
5. Is the vegan garlic Parmesan seasoning optional on ALL menu items? If it’s a required component of any item, which item is it?
6. Is the vegan garlic Parmesan seasoning available at all locations?

Pizza Hut Customer Service

To find out more, we first sent an email and called customer service as well as contacted a store. However, we were unable to confirm information. The VRG called another Pizza Hut location. The manager was unfamiliar with the two apparently vegan condiments. Yet, she told us that dairy-free cheese meant a pizza had no cheese of any kind on it. She also said her location did not serve vegan garlic Parmesan seasoning, but she didn’t know if this was true elsewhere.

We also see online:

https://www.nutritionix.com/pizza-hut/ingredient-search/premium

Beyond Meat Pepperoni

INGREDIENTS: WATER, REFINED COCONUT OIL, NATURAL FLAVORS, EXPELLER-PRESSED CANOLA OIL, PEA PROTEIN*, RICE STARCH, METHYLCELLULOSE, COCOA BUTTER, PEA STARCH, SALT, AND 1% OR LESS OF: RICE PROTEIN, MUNG BEAN STARCH, SUNFLOWER LECITHIN, LYCOPENE COLOR (FROM TOMATO), RED BEET POWDER COLOR, VEGETABLE JUICE COLOR, YEAST EXTRACT, GARLIC POWDER, ONION POWDER, SPICE (INCLUDING PAPRIKA, SMOKED PAPRIKA AND MUSTARD). *CONTAINS: PEAS, A LEGUME

The VRG has not yet received answers to our questions about two Pizza Hut condiments, dairy-free cheese and vegan garlic Parmesan seasoning, that appear to be appropriate for vegans.

If you happen to be in a Pizza Hut restaurant and find out some information about these condiments, of if your local restaurant serves Beyond Meat, please let us know.

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.

Dan Dan Noodles photo from Spicy Moon

By Alexia Mena, VRG Intern

Located in the heart of the East Village in New York City, Spicy Moon–which also has two other locations in the city, offers a bold and exciting vegan take on traditional Sichuan cuisine that brings comfort to the table. On my recent visit, my friend and I decided to try the lunch special, which allows you to choose a “big bite” and a “small bite,” making it perfect for a well-rounded meal. I ordered the dan dan noodles as my bowl and paired it with vegetable dumplings, and we also added a side of cumin fries to share.

The dan dan noodles were easily the standout dish of the meal. Described as the restaurant’s best seller, the bowl features warm wheat-based noodles coated in a rich combination of homemade chili oil, sweet soy sauce, sesame paste, and sesame oil. The broth was deeply flavorful and slightly spicy, with a creamy texture that clung to every strand of the noodle. Topped with scallions, chunks of cauliflower, eggplant, and chewy tofu, the dish had a perfect balance of heat and spice that made it both bold and addictive at the same time.

For the small bite, the steamed vegetable dumplings arrived neatly arranged in pairs of two and lightly green in color. They were served with a soy based dipping sauce and had a soft, delicate wrapper with a warm vegetable filling inside. Although they were simple compared to the noodles, they added a sheer contrast that really balanced out the richness of the main dish.

Outside of the lunch special, we also ordered the cumin fries, which were crispy fried potatoes tossed in a bold seasoning blend of cumin, pepper, and salt. Served with a side of spicy mayo, they had a strong flavor that stood out immediately. The fries were crunchy on the outside, soft on the inside, and the dipping sauce added an extra layer of heat and creaminess that tied everything together.

The atmosphere of the restaurant added to the overall experience, with pink toned lighting and a cozy, loft like vibe. The space was decorated with a mix of traditional and cultural details, including a Chinese New Year dragon display, striped patterns, and floral designs that gave it a rich environment. It felt both modern and warm, creating a comfortable setting that matched the energy of the food. The staff were also welcoming and attentive throughout the visit, offering help with menu questions in regard to different spice levels, and ensuring a smooth dining experience without feeling rushed to order.

Overall, Spicy Moon delivers a vibrant and comforting dining experience that highlights how flavorful vegan Sichuan food can be. From the dan dan noodles to the crispy cumin fries, every dish brought something different to the table, and I would certainly return to explore more of the menu.

Spicy Moon’s Website: https://www.spicymoonnyc.com/

Looking for any other vegan restaurants? Go to VRG’s guide at: https://www.vrg.org/restaurant/index.php

Trisha became a vegetarian in eighth grade after learning about factory farming, and then vegan because of her “stance of not supporting animal exploitation.” In high school she met with food vendors to advocate for more plant-based options in the cafeteria. NJveg said,”Trisha has helped NJveg with our educational outreach program, where we answer questions and provide free literature (including some from VRG) on the benefits of going vegan. She was a great asset to us, engaging both adults and children … She is now a contributor to our social media, and is learning Word Press so she can start helping with our website.” Trisha aspires to work in food policy – potentially pursing a degree in public policy or law.  

The deadline for the VRG scholarship contest for high school seniors is February 20^th of each year. For details, and to see other winners, go to  https://www.vrg.org/student/scholar.htm

To support VRG’s outreach to young people, donate at vrg.org/donate.

Join at https://www.vrg.org/member/

Linda’s Ensalada

Come meet dietitians from the Vegetarian Nutrition Dietetic Practice Group and Vegetarian Resource Group members. The public is invited. You must preregister.

When: Sunday, October 25, 2026, 6 PM;

Where: Casa Rio on the River Walk

Menu:

Linda’s Ensalada de Colores Appetizer: Mixed Greens with Grapefruit, Orange, Bell Pepper, Avocado, and Red Onion with Lime Vinaigrette.

Plus Buffet:

Guacamole

Refried beans

Mixed Grilled Veggies

Grilled Peppers and Onions

Corn Salsa

Pico de Gallo

Chalupa shells

Wheat Tortillas

Corn Tortillas

Mexican Rice

Lettuce, Tomato

Fruit

Water

Iced Tea

Please prepay $30 ($35 after September 1, 2026) in advance per person at vrg.org/donate. In the Comments, write in names of attendees and that this is for the Vegan Networking dinner. Or call (410) 366-8343 with a credit card. Or mail payment to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. We look forward to seeing you there. (Restaurant is seven-minute walk from the Convention Center.)

photo by Alya Swerling

By Alya Swerling, VRG Intern

Mercimek Köftesi is a traditional Turkish dish made from red lentils and fine bulgur, commonly served as a flavorful appetizer.

Ingredients: 

1 cup red lentils

1½ cups water

1 cup fine bulgur

1 small onion (finely chopped)

2 Tablespoons tomato paste

1 Tablespoon red pepper paste

1-2 Tablespoon(s) olive oil

1 teaspoon cumin

½ teaspoon black pepper

Salt to taste (use lightly)

3-4 green onions (chopped)

¼ cup fresh parsley (chopped)

Lettuce leaves (for serving)

Lemon wedges (optional)

Instructions: 

Rinse the lentils and add them to a pot with water. Bring to a boil, then simmer until soft and most of the water is absorbed (about 15 minutes).

Turn off heat and stir lentils into the bulgur. Cover and let sit for 10-15 minutes until the bulgur softens.

In a pan, heat a small amount of olive oil and sauté the chopped onion until soft. Add tomato paste and pepper paste, cooking for a few minutes to deepen the flavor.

Mix the onion mixture into the lentil-bulgur mixture. Add cumin, black pepper, and a small amount of salt. Mix well.

Let the mixture cool slightly, then stir in green onions and parsley. Shape into small oval balls using your hands. Serve on lettuce leaves with lemon wedges.