Below is a vegan recipe for Hamentashen from The Lowfat Jewish Vegetarian Cookbook, by Debra Wasserman. Hamentashen is the popular baked treat served during Purim, which starts the evening of March 6th in 2023. If you are unable to purchase prune or poppy seed filling in your local supermarket, simply purée a few pitted prunes with a little fruit juice. You can also use puréed apricots as a filling.

Hamentashen
(Makes 15)

1-1/2 cups unbleached white flour
1-1/2 cups whole wheat pastry flour
1-1/2 teaspoons baking powder
1/3 cup canola oil
2/3 cup water
½ cup applesauce
3 Tablespoons orange juice
5 Tablespoons prune or poppy seed filling

Preheat oven to 350 degrees.

Mix all the ingredients, except the filling, together in a large bowl. Knead dough for a few minutes. Separate into 3 balls. Cover balls of dough with a slightly damp towel and refrigerate for about 3 hours. Remove from refrigerator and roll balls of dough out to 1/8-inch thickness. Cut out approximately 15 four-inch rounds. Place 1 teaspoon prune or poppy seed filling in center. Form a triangle out of the rounds of dough by folding in edges, but still leaving some space in the middle of the dough for the filling to remain mostly uncovered.

Lightly spray a baking pan and place the hamentashen on the pan. Bake at 350 degrees for 30 minutes until dough is brown. Serve.

The Lowfat Jewish Vegetarian Cookbook is a vegan cookbook published by The Vegetarian Resource Group and can be purchased here: VRG Book Catalog

It’s great to see so many vegan activists in the spotlight; however, there are many other vegan activists that choose to remain outside the limelight but nevertheless accomplish so much to make our lives so much easier. VRG Co-Directors discuss this topic in the latest issue of Vegan Journal.

See: https://www.vrg.org/journal/vj2023issue1/2023_issue1_note_coordinators.php

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

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Delectablez, Hotel Dupont, 111 W. 10th St., Wilmington, DE 19801

Enjoy elderberry pancakes, French toast, grits, Hot Pocketz, burgers, quesadillas, chocolate cake, and more.

Greenbox Kitchen, 400 N. Market St., Wilmington, DE 19801

Try their Vegan Belgian waffles, Buddha Bowl, Chickpea “Tuna” Sandwich, Avocado or P&J Toast, Acai Bowl, and smoothies.

Pureganic Café,  305 Halstead Ave., Harrison, NY 10528

Select from several Starters such as Sweet Potato Nachos graced by melted cheese, beans, Kalamata olives and many traditional Nacho fixings. Up for Pizza? Choose from Pesto, Sausage and Peppers, Margherita, or Truffle Mushroom–an Almond-Ricotta pie drizzled with Truffle Oil. You can opt for Fresh Made Quinoa or Chickpea Pasta dishes such as Penne ala Bolognese with a lentil mushroom sauce and a few others. Big Bowl selections are abundant. To name a couple, the colorful Ramen Salad Bowl features cabbages and watermelon relish. Super Bowl includes your choice of tofu or Portobello and fermented options like kimchi or sauerkraut, as well as crispy sweet potatoes, cabbage and greens. The array of Burgers is equally generous. Portobello Mushroom Cheezesteak crowned with sautéed onions and peppers. There’s also a Falafel Wrap with Almond Hummus, a Tofu or Portobello Focaccia Panini with roasted peppers, eggplant, tomato, balsamic glaze with fresh basil and many more. All buns and patties are listed as “house made.” There’s a bevy of baked goods, from savory breads, bagels, and quiche, to healthier versions of many favorite Desserts like Coconut and Almond Macaroons, Chocolate Chia pudding, muffins, cookies and brownies. There’s even Raspberry or plain Cheezecake, non-dairy cream cheese frosted Carrot Cupcakes, as well as Coconut and Chocolate Truffles. In a hurry. Pureganic is across from the train station and has Free parking in their lot.

The Cakerino, 340 Congress St., Troy, NY 12180

Specializes in baked treats, cakes, and frozen ice cream cakes. Highly-acclaimed items include the oatmeal cream pie, the cannoli, the black and white cookie, and the apple pie bar. Owner and operator Bri has been serving the region for many years via her website, regular menu items at local restaurants, food festivals, and pop-ups. The location is handicap accessible, and there is parking available in the back. Note that for orders they need a two day notice for cupcakes and cookies, four day notice for cakes, and at least a week’s notice for custom decorated cakes. Gluten-free options available.

Vegan District Asian Eatery, 25805 Barton Rd., #105A, Loma Linda, CA 92354

With authentic Chinese flavors and a fully vegan menu with a long list of appetizers, soup, chef’s specials, main dishes, noodles, fried rice, sides, dessert, and drinks, there is certainly something for everyone to enjoy, whether or not you are vegan. Some favorite dishes include the BBQ Pork with imitation pork, sweet Chinese BBQ sauce, and sesame seed garnish, and the Szechuan Wontons with imitation meat, chili oil and savory sauce. Vegan District is just a 3-mile drive away from Fiesta Village Family Fun Park, by the corner of Barton Road and Mountain View Avenue.

Wylde Beet, 1 Carbonate St., Hailey, ID 83333

Enjoy their weekly food menu including homemade meals, baked goods, and hot drinks. Examples of menu items: jackfruit tacos, eggy sandwiches, BBQ mac & cheese, blueberry scones, cookies, and fresh baked sourdough bread. Find their schedule and location at The Wylde Beet @wyldebeet_foodtruck) • Instagram photos and videos.

Yes Please Plant-Based Eatery, 3535 North Vancouver Ave., Portland, OR 97227

Using ingredients from regional farms, Portland’s Yes Please Plant-Based Eatery aims to give vegans a local option for healthy whole food while also showing non-vegans that ethical eating can be delicious. Its menu is chockful of wholesome, fresh foods, such as the Crunchy Quinoa Salad that includes edamame, micro-greens, and a Thai-inspired cashew dressing, and the Sweet Tater Burrito, with its hearty filling of black beans, quinoa, sweet potato, and cashew cheez, as well as a soup special that rotates on a weekly basis. By dining here, you are nourishing your body with fresh food and supporting local farms as well as a woman-owned business—seems like an easy choice for your next lunch out!

Every issue of Vegan Journal includes reviews of vegan books that we especially like. In the latest issue, we review Love the Foods That Love You Back by Cathy Katin-Grazzini and Vegetariana by Nava Atlas.

Read the reviews here: https://www.vrg.org/journal/vj2023issue1/2023_issue1_book_reviews.php

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

Each issue of Vegan Journal includes Reed Mangels, PhD, RD’s Nutrition Hotline column. In the latest issue, Reed shares helpful tips on things you can do to lower your LDL-cholesterol.

See: https://www.vrg.org/journal/vj2023issue1/2023_issue1_nutrition_hotline.php

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

photo by Hannah Kaminsky

Hannah Kaminsky shares several vegan dishes that go well with your afternoon tea. Enjoy:

Cucumber Tapenade Tea Sandwiches

Cheesy Dill Scones

Lentil Sausage Rolls

Blueberry Chia Jam

Blueberry Jam Drops

Chickpea Egg Bites

Read the entire article here: https://www.vrg.org/journal/vj2023issue1/2023_issue1_time_for_tea.php

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

The Vegetarian Resource Group (VRG) welcomes the opportunity to comment on the FDA’s proposal to update the definition for the implied nutrient content claim “healthy” to be consistent with current nutrition science and Federal dietary guidance.

The presence of the claim “healthy” on a food label provides a powerful message to consumers so careful consideration should be given to appropriate use of this word to avoid consumer confusion. We agree that all raw whole fruits and vegetables should automatically qualify to receive the implied nutrient content claim “healthy.” These foods are rich sources of fiber, vitamins, minerals, and phytochemicals; offer significant health benefits (1-5); and their consumption should be promoted. Similarly, we support the proposal that the saturated fat content of nuts and seeds (excluding coconut which is sometimes categorized with tree nuts) not contribute to the overall saturated fat limit when determining if a product should be eligible for a healthy claim. Nuts and seeds have repeatedly been shown to have beneficial effects on cardiovascular disease risk (6-8).

In the interest of simplicity and consistency we support the automatic qualification for the implied nutrient content claim “healthy” for fruits and vegetables that have been cut and packaged for sale and that do not contain ingredients other than fruits and vegetables.

Many people do not consume dairy products for a variety of reasons including allergy, intolerance, cultural practices, and preference. The inclusion of fortified non-dairy alternatives whose nutrient content is similar to dairy products in the list of products that are evaluated for the “healthy” nutrient content claim allows consumers to see that there are products identified as being “healthy” alternatives to dairy products. This, in turn, is respectful of cultural, philosophical, health-related, and other differences. Plant milks based on pea protein have been developed and have nutrient profiles that are similar to dairy milks (9,10). These products should be explicitly included in the list of fortified non-dairy alternatives instead of only listing fortified soy milk and yogurt.

A low percentage of the U.S. population meets dairy recommendations. Other foods can supply the nutrients found in dairy products. Alternative meal patterns should be developed that do not include dairy foods or non-dairy alternatives to address the needs of those who do not rely on these foods to provide protein, calcium, vitamin D, and other nutrients.

We question the proposal (p. 59191) that if a combination food has only one type of food from the beans, peas, and lentils subgroup, this one type cannot count towards both the vegetable and protein food requirement. If the amount of a food from the beans, peas, and lentils subgroup is sufficient to meet requirements for the protein group and the vegetable group, the food product should be considered to meet requirements for both these groups in the same way that a product containing two different kinds of beans/peas/lentils would.

We are concerned that allowing red and processed meats to bear a “healthy” claim without qualification will mislead consumers and contradict statements in Dietary Guidelines for Americans, namely that “dietary patterns characterized by higher intake of red and processed meat, sugar-sweetened foods and beverages, and refined grains are, in and of themselves, associated with detrimental health outcomes” (11). The proposed criteria for use of a “healthy” claim do not allow this claim to be used on products with a high content of added sugar or that contain predominantly refined grains. If there is any use of “healthy” on products based on or containing red or processed meats, it should be accompanied by a statement encouraging limiting portion sizes of these products.

Although not currently a consideration for the “healthy” claim, in view of the climate crisis and its impact on global health, we urge in the future that the FDA consider a broader definition of “healthy” to encompass sustainability and environmental effects of foods. We support the FDA allowing the use of the word “healthy” on the label of certain plant-based products in the context of indicating planetary health. For example, a label could say “our product supports a healthy planet” with a picture of the earth.

We are concerned with the unqualified use of “healthy” on 100% fruit juices. Although these products do not have the added sugar found in fruit drinks, sodas, and other beverages, they do not supply the fiber that is found in whole fresh fruits. This lack of fiber promotes over-consumption without the satiety response experienced with whole fruit consumption. A consumer seeing “healthy” on the label of 100% fruit juice may conclude that unlimited quantities of this food can be consumed as a part of a healthy diet. A qualified statement indicating a reasonable portion size and/or providing a nutrition message such as “whole fruit is a healthier choice” and/or saying “healthy juice” on qualified 100% fruit juices would provide a more nuanced message.

We also are concerned by the unqualified identification of oils, oil-based spreads, and oil-based dressings as “healthy.” These products are concentrated sources of calories with few nutrients. While their low content of saturated fat makes them a better alternative than solid fats, identifying them as “healthy” could lead to consumer confusion and over-consumption. Perhaps a system can be devised to provide a more nuanced message to consumers. Techniques such as indicating a reasonable portion size or a qualified phrase “healthy oil” would more clearly inform consumers that these products cannot be used in an unlimited fashion. Use of a single designation of “healthy” is likely to send an unintended message to consumers that oils can be used liberally.

Thank you for the opportunity to comment on this issue.

For short cooking video, see https://youtu.be/84T8Nph3NGU

Enjoy this Chili Fries recipe and other low-cost vegan dishes from Skyler Kilmer. See: https://www.vrg.org/blog/2020/10/15/vegan-at-the-dollar-tree-store/

By Reed Mangels, PhD, RD

A Vegetarian Resource Group member contacted us asking for suggestions for gaining weight. She’s always been slightly underweight but has recently lost weight. She’s active but has not increased her activity and hasn’t changed her diet so she’s not sure why she lost weight. She is vegan and doesn’t think she can eat any more than she is already eating. Her diet includes lots of whole grains, vegetables, and nuts.

One question that I had was about the unintentional weight loss. Usually people’s weight fluctuates a bit but unintentional weight loss of 5% of weight over 6 to 12 months is concerning and worth discussing with a health care provider.

More than 20 years ago an article on weight gain in what was then Vegetarian Journal (now Vegan Journal) concluded, “… a slender look may be normal for you. You might want to contact a registered dietitian for a more individualized approach. A dietitian could determine your body fat level, assess your frame size, activity level, and caloric needs, and help you arrive at a realistic body weight goal.” This advice is true today also.

Food quantity is definitely an issue for some vegans – they have difficulty getting enough calories because they get full on high fiber foods. A few ideas that may help with that:

• Eat salad last – fill up first on denser, higher calorie foods and then, if you have room for it, eat a salad.
• Similarly, keep other bulky, low-calorie foods (broth and broth-predominant soups, raw vegetables, bran cereals, for example) at a minimum since they are filling without providing many calories.
• Eat often – 3 meals and 3 snacks helps.
• Bulk up beverages. Put some soymilk, a frozen banana, a spoonful of nut butter, maybe some other frozen fruit, and silken tofu (also a touch of maple syrup) in a blender or food processor and process until it is cold and thick. You don’t need to drink a huge glass of this – maybe 8-12 ounces – but have it in addition to what you usually eat. Adding a scoop of vegan ice cream is another idea.
• How about making a cashew cream (here’s one easy recipe) and adding it to soups, pasta, even hot cereal?

When older adults unexpectedly lose small amounts of weight, it may be due to a loss of muscle. Some loss of muscle mass occurs with aging and this may be what is showing up as weight loss. Eating somewhat more protein along with resistance training can help to slow loss of muscle mass (1). You can read more about that here and here. Getting enough protein is also important for bone health. Dried beans and peas and soyfoods are some of the higher protein foods for vegans so adding a serving or two of these can help to maintain muscle mass.

Somewhat surprisingly, nuts, while offering many health benefits, may not be helpful for promoting weight gain. A number of studies where subjects were fed nuts in addition to their usual food have found that subjects either did not gain weight or did not gain as much weight as would be expected based on the extra calories (2). Nut butters do not seem to have the same effect so eating more nut butters and fewer nuts may help if you are trying to gain weight.

Weight gain should happen gradually – just as rapid weight loss is not typically sustainable, the same is true for rapid weight gain. Slow and steady is the goal.

Reference

1. Haub MD, Wells AM, Tarnopolsky MA, Campbell WW. Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. Am J Clin Nutr. 2002; 76(3): 511–517.
2. Traoret CJ, Lokko P, Cruz ACRF, et al. 2008. Peanut digestion and energy balance. Int J Obes 32:322-28.

To read more about weight gain see:

How Do I Gain Weight as A Vegetarian Athlete?
Gaining Weight on a Vegetarian Diet

The contents of this posting, our website, and our other publications, including Vegetarian Journal and 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 Sweet Craft Vegan

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

La Semilla, Modera Reynoldstown, 780 Memorial Dr. SE, Atlanta, GA 30316

La Semilla offers plant-based versions of your favorite Latin American dishes in a lively atmosphere just across from Cabbagetown Park in Atlanta, GA. Menu items include “Cochinta Pibil Tacos” with jackfruit, habanero pickled onions, and salsa verde, and even a vegetarian twist on Taco Bell’s famous “Crunch Wrap” with seitan beef. Their bar serves an expansive menu with homemade cocktails, wine, and beer.

 Soul Miner’s Garden, 3204 Union Rd., Gastonia, NC 28056

Try the variety of nachos and fries as starters. Entrees include green bowls, BBQ sliders, Philly basket, or vegan crunch wrap supreme. Sides offered include collards, pintos & onions, potato salad, and rosemary garlic fries.

Sprout and Lentil, 796 Aquidneck, Unit 3, Middletown, RI 02842

Sprout and Lentil offers a selection of burgers, wraps, and baked goods. Burgers include BBQ jackfruit burger with house-made BBQ sauce and the signature V-Rex spicy black bean burger with melted V-cheddar on a pretzel roll. Farm-to-table soups such as Thai red curry change with the season. Dessert items include cinnamon rolls and triple chocolate brownies. Sprout and Lentil also offers Shabbat meals and cooking classes.

Squash the Beef, 1400 E. 105 St., Cleveland, OH 44106

Enjoy burgers, sandwiches, drinks, sides, fries, and more. Tuesday is Taco Tuesday and Sunday is Soul Food Sunday.

Sweet Craft Vegan, 1280 W. Ruben M. Torres Sr. Blvd., Ste. C, Brownsville, TX 78520

All-vegan bakery specializing in Mexican cakes and pastries, such as Vegansitos (chocolate-coated vanilla cake with strawberry and cream filling), Rosca de Reyes (Traditional Mexican sweet bread), Conchas, and seasonal treats such as Thanksgiving pies, Christmas cookies and Tamales, and special donuts and cakes for Easter, Mother’s Day, and Father’s Day. Offerings are always fun, vibrant, and bursting with flavor, and a hit with vegans and non-vegans alike. Orders can be placed online for pick up in Harlingen, McAllen, or at their bakery in Brownsville. Custom orders can be placed by phone.

The Rabbit Hole, 2659 East Atlantic Blvd., Pompano Beach, FL 33062

There’s no better feeling than treating yourself to the heartwarming flavors of vegan comfort food. The Rabbit Hole offers a variety of dishes that put a cruelty-free spin on classic recipes. Some signature selections include “The Big Grin” – creamy house-made vegan mac & cheese topped with tender marinated and seasoned chargrilled plant-based pepper steak medallions basted in garlic herb butter and served with fresh grilled garlic toast and the “Spring Ting” Platter – jerk chicken, mac & cheese, kale collards, and a pumpkin maple cranberry cornbread muffin. You can also choose from dozens of appetizers, “wings,” burgers, salads, fries/sides, desserts, beverages, and more! Kids menu is also available. You can never go wrong with a warm bowl (or two) of vegan comfort food!

The Vegan Club, 13228 Shaker Square, Cleveland, OH 44120

The Vegan Club offers a variety of starters, salads, soups, sandwiches, entrées, desserts, beverages, and more for you to enjoy. If you’re looking for something hearty, try the Hot Vegan Chicken Sandwich – oyster mushroom on a pretzel bun with white French aioli, spicy mayo, lettuce, tomato, and vegan smoked gouda cheese – or the Vegan “Crab” Cakes and Sour Corn – heart of palm and artichoke “crab” cakes, mixed peppers, cashew sour cream, toasted farro, sun-dried tomato paste, and sour corn. Craving something a little lighter? Try the Roasted Butternut Salad – toasted farro, apple cider vinaigrette, crispy shallots, granny smith apples, roasted butternut squash, and butter lettuce – or the Relleno de Papa – stuffed potato balls, seasoned lentils, sofrito, and roasted red pepper coulis. For those with a sweet tooth, enjoy Chocolate Covered Strawberry –  a triple-layer cake, chocolate buttercream, strawberry frosting, fresh raspberries, and coconut crisp. Gluten-Free, Tree Nut, and Nut-Free items are available to accommodate all needs!