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

Lemon Apocalypse Pie

Perhaps you’ve heard about Aquafaba. The liquid you’ve been draining from your beans all these years is actually surprisingly similar to raw egg whites and can be used for baking in much the same way. The liquid can be baked, whipped to make meringue, turned into marshmallows, or used to create uncanny cheese substitutes.

Laura McGuiness shares her experience baking with aquafaba in a past issue of Vegan Journal. She explains, “Aquafaba is still largely a mystery, even to scientists. The proteins and starches in the bean juice appear to mimic the proteins in egg whites, but the exact science leaves something to be desired. What we do know from an analysis by The Norwegian Food Research Institute is that aquafaba is mainly composed of starch and proteins. Because of the high starch content, aquafaba is able to form stable gels, which may aid in its ability to emulate egg whites.”

You’ll find the following recipes in this article along with photos of some of the baked items:
Basic Meringue Cookies
Baked Alaska
Lemon Apocalypse Pie
Chocolate Mousse
Walnut Fudge
Lemon Dacquoise

The article can be found here: Aquafabulous

To subscribe to Vegan Journal in the USA only, visit: http://www.vrg.org/member/2013sv.php

It’s been a number of years since we last visited P.S. Kitchen located in the Broadway theater district in New York City and once again their food was terrific. We sampled the PS Breakfast (served on weekends only for brunch) and consisting of organic tofu scramble, smokey Portobello mushrooms, tomato jam, and corn muffins, as well as Seitan Marsala, which includes seitan, mashed potatoes, sautéed garlic spinach, and savory Portobello marsala sauce. P.S. Kitchen offers a wide variety of dishes and has a full bar.

For information on P.S. Kitchen, visit: https://www.ps-kitchen.com/

photo from Freepik

by Reed Mangels, PhD, RD

The recently published Scientific Report of the 2025 Dietary Guidelines Advisory Committee includes a sobering examination of the quality of the American diet.

In terms of vegetables:

• 78% of those ages 1 year and older have intakes of vegetables that are below recommendations.
• 93% are below recommendations for red and orange vegetables
• 83% are below recommendations for beans, peas, and lentils
• 79% are below recommendations for dark-green vegetables.

About 80% of Americans ages 1 year and older eat less than the recommended amount of fruit on a daily basis.

Only 2% of those ages 1 year and older meet or exceed the recommended number of servings of whole grains. That means that 98% of people don’t eat enough whole grain products. Ironically, 93% of those ages 1 year and older meet or exceed the recommendations for refined grains.

It’s not surprising that the report identifies potassium, dietary fiber, and calcium, which are found widely in vegetables, fruits, and whole grains, as three of the nutrients of public health concern due to underconsumption.

We do not have separate numbers to tell us how vegans and vegetarians are doing, We suspect that those Americans who are eating more vegetables including red and orange vegetables, beans/peas/lentils, and dark-green vegetables; more fruits; and more whole grains and fewer refined grains would be much less likely to have inadequate intakes of potassium, dietary fiber, and calcium.

To read more about good sources of calcium for vegans see Calcium in the Vegan Diet.

To read more about good sources of potassium for vegans see Thinking About Potassium

To read more about U.S. food consumption see:

• Do You Eat Close to 17 Pounds of Carrots a Year?
• Speaking of Kale (And Other Vegetables)

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

Easy Mac and No Cheese with Broccoli, Seitan, and Red Onions from the Modern Vegan Comfort Food article

Are you still looking for a Valentine’s Day gift? If so, you might want to prepare a vegan meal for your family, friends, co-workers, etc. to show your admiration. Nothing beats comfort food, and we have published many articles on this topic throughout the years in Vegan Journal. Delicious vegan recipes can be found in the articles below. Enjoy!

Baby Boomer Cooking

Comfort Foods

Comforting Casseroles

Modern Vegan Comfort Food

Vegan Versions of Familiar Favorites

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

Recent topics brought up include:

– Lil’ Gourmets treats babies and toddlers to fresh, whole food ingredients with flavors inspired by global cuisines. See: https://www.vrg.org/journal/vj2024issue4/2024_issue4_veggie_bits.php

– Some Middle Schools in Portland, Maine now offer vegan lunch options

– Ever wonder how much protein vegan children need at various ages? Also, do you know how much protein is found in a reasonable size portion of various vegan food items for young kids? See: https://www.vrg.org/journal/vj2024issue4/2024_issue4_protein_vegan_children.php

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

By Reed Mangels, PhD, RD

In January 2025 the U.S. Food and Drug Administration (FDA) released a 27-page document that provides updated guidance for industry on labeling of allergens.

One question which this document addresses is “Are proteins from major food allergens, produced from other sources through the use of genetic engineering and other technologies, subject to the food allergen labeling requirements of the FD&C Act?” The FDA states that “food ingredients that include proteins derived from a major food allergen (e.g. , through chemical, biochemical, mechanical, fermentation, or bioengineering processes) may be capable of eliciting an allergic reaction, and their presence is not obvious without declaration of the allergen.” They provide an example of using a genetically engineered strain of yeast to produce a protein identical (or very similar) to the protein in cow’s milk. A product with this protein in it would have to be labeled to indicate that it contains “milk” (FDA’s word for milk from cows, goats, sheep, or other ruminants). The FDA also says that “additional information may be helpful in some cases to make the source ingredient clear, such as ‘Contains milk-derived protein,’…”

The FDA recognizes milk, eggs, fish, Crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and sesame as the major food allergens.

Another question that this document addresses is whether a product or ingredient that is derived from a major food allergen but that does not contain the allergenic protein must have a food allergen label. For example, ghee which has been processed so that it does not contain milk protein or lactose (milk sugar) which does not contain milk protein. If an ingredient is derived from a major food allergen and does not contain protein, it is not subject to allergen labeling requirements. The ingredient, such as ghee, or lactose would still have to be listed on the label but would not need to be identified as “(milk)” or “contains milk.” The FDA notes that residual protein is often present in milk-derived ingredients, so manufacturers would need to demonstrate that an ingredient does not contain milk protein in order to avoid having to comply with allergen labeling requirements.

Spice blends that contain additives derived from a major food allergen must declare the allergen on the label. For example, a product label might say “spices (wheat)” or “Contains: Wheat.”

Allergen labeling requirements apply to human food and dietary supplements but not to pet foods, animal feeds, prescription or over-the-counter drugs, cosmetics, or cleaning products.

The FDA states that a guidance document, such as the one discussed here, does not “establish legally enforceable responsibilities” and “should be viewed only as recommendations unless specific regulatory or statutory requirements are cited.”

This post contains my personal understanding of the FDA’s guidance and should not be construed, viewed, or used as legal advice on product labeling to comply with this guidance.

Reference

U.S. Food and Drug Administration. Questions and Answers Regarding Food Allergens, Including the Food Allergen Labeling Requirements of the Federal Food, Drug, and Cosmetic Act (Edition 5): Guidance for Industry. https://www.fda.gov/media/117410/download. 2025.