The Vegetarian Resource Group Blog

Low-Cost Vegan Menu Ideas with Recipes

Posted on April 10, 2023 by The VRG Blog Editor

Many people are looking for inexpensive vegan menu ideas. Previously, VRG Dietetic Intern Melissa Wong created low cost vegan menu plans with some vegan recipes that ran in VRG’s Journal. Melissa states, “Can someone follow a vegan diet and stay within a strict financial budget? The answer is yes! The following meal plans were devised for three specific populations: young adults, older adults, and a family of four. If you do not fit into one of these categories, you may still use the ideas in this article to develop a meal plan that is just right for you. Each plan features an array of meal ideas that are quick and easy to prepare, that contain the nutrients your body needs, and that won’t put a huge dent in your wallet.”

Read the entire article here: https://www.vrg.org/journal/vj2006issue2/2006_issue2_mealplans.php

VRG Sends in Testimony to the FDA on the Labeling of Plant-Based Milk Alternatives

Posted on April 08, 2023 by The VRG Blog Editor

April 18, 2023

The Vegetarian Resource Group (VRG) welcomes the opportunity to comment on Labeling of Plant-Based Milk Alternatives and Voluntary Nutrient Statements: Guidance for Industry. We appreciate FDA’s overall commitment to improving dietary patterns in the United States to help reduce the burden of nutrition-related chronic diseases and advance health equity.

We agree that common or usual terms for plant-based milk alternatives frequently use the word “milk.” Thus, we agree with FDA’s recommendations that “milk,” “beverage,” or “drink” can be used on the label of a plant-based milk alternative along with the plant source(s) of the product. This is in accord with consumer usage and clearly describes the product. Results of a survey we commissioned in 2020 suggest that the majority of U.S. adults surveyed (92%) recognized that soy milk and dairy milk were different (1). This supports our view that use of “milk” to describe a plant-based milk will not be confusing to consumers.

We agree that for plant-based milk alternatives that are blends of two or more plant-sources, the name should accurately convey that several plant sources were used in the product. Other terminology such as “imitation milk” would be confusing to consumers who have come to expect that products labeled as soy milk, almond milk, etc. will be beverages that can be used in ways similar to dairy milk. We appreciate the clarity that including the plant source(s) in a product provides, as opposed to simply labeling a product as “dairy-free,” “non-dairy,” or “plant-based.”

We also agree that sweetened varieties of plant-based milk alternatives should be labeled similar to sweetened or flavored dairy milks by including the gram amount and percent Daily Value of Added Sugars on the Nutrition Facts label.

We note that plant milks that have a similar nutritional composition to soy milk have been and continue to be developed. For example, pea protein-based milks (2) and milks based on a blend of plant proteins (3) may meet the requirements for inclusion in the WIC program and Child Nutrition Programs. These products could potentially be included in the 2025 Dietary Guidelines as a part of the Dairy Group.

We are hopeful that guidance will be provided to industry for labeling products that are produced through the use of genetic engineering and that contain dairy protein or are similar to dairy protein in structure. Clear labeling is needed to help protect people with food allergies who may be misled by product labels containing statements not clearly informing consumers that the products are based on animal DNA. Examples of this type of misleading label statement include “animal-free” or “vegan.” We propose that food allergen information on these products should be in readable type and on a readable background, not only in the ingredient listing but also along with any other declarations on the labels which may be confusing to the consumer related to the presence of the allergen. These could be when terms are used such as “animal-free” or “vegan.” We do not think that these terms (“animal-free” or “vegan”) should be used on labels of foods that were produced through genetic engineering based on the DNA of animals (whether based on actual DNA, cell lines, or virtual DNA), due to concern for consumer confusion. Additionally, when a product is based on animal DNA, there should be a statement on the label so people know that the product is based on animal DNA.

We are concerned with the recommendation that plant-based milk alternatives bear an additional nutrient statement on the product label describing how it is nutritionally different from dairy milk. This recommendation seems overly burdensome to manufacturers, has not been shown to improve consumer understanding, relies on a single food to evaluate the adequacy of another product, and does not take into consideration the total diet.

Plant-based milk alternatives, as do all other products, have a Nutrition Facts label that compares important nutrients to the Daily Value. This allows consumers to assess the nutritional quality of a product. It seems unnecessary to include an additional comparison. Manufacturers are not encouraged to include statements such as “contains a lower amount of fiber than plant-based burgers” on a package of ground beef patties or “contains a lower amount of iron than soy milk” on a carton of dairy milk. We do not think it is necessary nor appropriate to recommend that plant-based milk alternatives include an additional statement on their package comparing them to dairy milk.

Although the stated concern that prompt the recommendation to include an additional nutrient statement on plant milk packages is underconsumption of certain nutrients otherwise provided by dairy milk, the effect of the inclusion of this statement does not appear to have been rigorously tested. Will consumers understand it? Will it result in a change of behavior? With 90 percent of the U.S. population not meeting recommendations for the Dairy Group (4), many cultures not drinking milk, and more than half of purchasers of plant milk purchasing it because it is better for the environment (5), a package statement that a plant milk product contains less of a nutrient than dairy milk seems unlikely to result in behavioral change.

Additionally, the recommended statement does not provide consumers with any alternatives other than using dairy milk to obtain any nutrients deemed to be low in plant milk. This does not provide guidance for the consumers who need an alternative to dairy milk due to allergies, intolerances, cultural traditions, religion, following a vegan diet, or other reasons.

We suggest that a more positive approach be used. This would need to be tested to determine if statements are understandable to consumers and if they affect behavior. For example, a package which is below a specified percentage of the Daily Value for a nutrient of concern could say “Not a good/significant source of [nutrient]. Use other foods to supply [nutrient].”

VRG is an independent non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, environment, ethics, and world hunger. Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in schools, workplaces, and the community. Registered dietitians and physicians aid in the development of nutrition-related publications and answer questions about the vegetarian and vegan diet. For the past 29 years, we have commissioned polls exploring vegetarian-related issues, results of which are often used by researchers, the food industry, and the media. Financial support comes primarily from memberships, contributions, and book sales.

Thank you for the opportunity to comment on the proposed changes.

References

  1. Vegetarian Resource Group. What do American adults expect from a beverage labeled soymilk? Questions asked by The Vegetarian Resource Group in a national poll. https://www.vrg.org/blog/2020/10/30/what-do-american-adults-expect-from-a-beverage-labeled-soymilk-questions-asked-by-the-vegetarian-resource-group-in-a-national-poll/. 2020.
  2. Nutrition hotline. Vegetarian Journal. 2018, issue 4. https://www.vrg.org/journal/vj2018issue4/2018_issue4_nutrition_hotline.php.
  3. Original Silk Protein. https://silk.com/plant-based-products/plant-based-protein-beverages/original-protein/.
  4. U.S. Department of Agriculture & U.S. Department of Health & Human Services. Dietary Guidelines for Americans, 2020–2025, 9th ed; December 2020.
  5. Consumer Reports. Plant-based milk survey. https://advocacy.consumerreports.org/wp-content/uploads/2019/02/2018-Plant-Based-Milk-Survey_-Public-Report-1.pdf. 2018.

Share Your Experiences with School Lunch with USDA!

Posted on April 07, 2023 by The VRG Blog Editor

By Reed Mangels, PhD, RD

Would you like children and teens to be able to easily get plant milk as part of the School Lunch and School Breakfast program? Have you tried to request a vegan substitute for dairy milk for a child attending a public or nonprofit private school? Did the process work for you? What changes would you propose?

If you have thoughts about any of these questions, take a few minutes to submit them to the USDA. They are asking for feedback “on behalf of children who cannot consume, or have difficulty consuming, cow’s milk.” The USDA is especially interested in hearing from parents and guardians who have requested a substitute for cow’s milk.

Comments can be submitted at https://www.regulations.gov/document/FNS-2022-0043-0001 and must be submitted by April 10, 2023.

To read more about what the USDA is asking see: USDA Requests Comments from Stakeholders on New Standards for School Meals

Pepe’s Cantina in Florida offers Vegan Options

Posted on April 07, 2023 by The VRG Blog Editor

Pepes Cantina Clermont, Florida

If you live in Florida or are visiting that state and want to try some vegan Mexican dishes, stop by one of the three Pepe’s Cantina locations in Clermont, DeBary, and Winter Park. They are open daily for lunch and dinner.

Vegan options are clearly labeled on their lunch and dinner menus and prepared on designated kitchen equipment. Options include burritos, tacos, Beyond Burger, quesadilla, enchiladas, nachos, fajitas, and chocolate cheesecake. You can add soy-based Chickun or Beyond Beef on many of the dishes. For more information, go to: www.pepescantina.com

For information on veggie restaurants throughout the USA and Canada, visit https://www.vrg.org/restaurant/index.php

Baltimore, Maryland Welcomes Koshary Corner (a vegan food stall in RHouse)

Posted on April 06, 2023 by The VRG Blog Editor

Baltimore, Maryland is home to The Vegetarian Resource Group as well as more and more new vegan food establishments. Today Koshary Corner is opening at RHouse in the Remington neighborhood near Johns Hopkins University Homewood Campus. This food stall serves up delicious vegan Egyptian street food. Enjoy wraps including Falafel, Beyond Kabob, and Vegan Chicken Shawerma, as well as baskets and light fare including Bread and Dip Mezza, Vegan Kofta Basket, Zaatar Flatbread, and more. Also enjoy salads and bowls such as Falafel and Fava Salad, Tofu & Quinoa Salad, Moussaka Bowl, Vegan Chicken Shawerma, or Build Your Own Salad. You can sip a Turkish coffee while enjoying your meal too! They are open for lunch and dinner.

Location: RHouse, 301 W 29th St., Baltimore, MD 21211

For more information visit: https://kosharycorner.com/ https://www.facebook.com/KosharyCornerUS/

https://www.instagram.com/kosharycorner/

The Vegetarian Resource Group’s Annual Essay Contest for Kids

Posted on April 06, 2023 by The VRG Blog Editor

Each year The Vegetarian Resource Group sponsors an essay contest for kids. Winners receive a $50 prize. Entrants should submit a 2-3 page essay on any aspect of vegetarianism/veganism. Vegetarianism is not eating meat, fish, and birds (for example, chicken or duck). Vegans avoid all animal products. Among the many reasons for being a vegetarian/vegan are beliefs about ethics, culture, health, aesthetics, religion, world peace, economics, world hunger, and the environment.

Entrants should base their paper on interviewing, research, and/or personal opinion. You need not be a vegetarian to enter. All essays become the property of The Vegetarian Resource Group. Deadline for the contest is May 1, 2023!

Details on the contest, as well as previous winning essays, can be found here:
http://www.vrg.org/essay/

Tips for Vegan Dining Out

Posted on April 06, 2023 by The VRG Blog Editor

Join Vegan Journal Senior Editor Rissa Miller as she talks with Greg Skirboll, the owner of Mexitaly Brick Oven & Brewhouse, about how to get the most from your vegan dining experience in restaurants and cafés. See: https://youtu.be/3xSkmQJ22Qo

Be sure to check out VRG’s online guide to restaurants in the USA and Canada with vegan and vegetarian options, so you can enjoy dining out wherever you may be! See: https://www.vrg.org/restaurant/index.php

Can you write a good letter about why access to non-dairy milk in US schools should be improved?

Posted on April 05, 2023 by The VRG Blog Editor

Dear Parents,

As a part of efforts to comment on a government proposal to revise the rules around school meals, a coalition of nutrition and conservation organizations is seeking parents who have tried to access non-dairy milk for their child from their local school.

The coalition is interested in parents (or older students) who can write a good letter about why access to non-dairy milk should be improved, especially with a story of challenges trying to obtain the non-dairy milk. The deadline for comments is May 10. All the details are in the link.  https://docs.google.com/document/d/1ZZfdYoxb03SCurbMQect-L-sYH0bFlZKZeL7CBJoOs4/edit

If anyone has any questions, please contact Mark Rifkin at [email protected]

Mark Rifkin

Senior Food and Agriculture Policy Specialist

Center for Biological Diversity

Washington, DC

Try These Fancy Toasts!

Posted on April 05, 2023 by The VRG Blog Editor

Seitan “Brat” Crostini photo by Rissa Miller

Are you getting tired of avocado toast and looking for some other creative toasts? Raise a Toast by Jason Yowell includes recipes for Frico Caprese; Mushroom Medley Toasts with Herbed Cashew Cheeze (photo by Rissa Miller); Seitan “Brat” Crostini; Sweet Potato Toasts with Beet Purée; BLT Toasts; and Sweet Cream & Fruit Tartine.

Read the entire article here: Raise a Toast

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

Lettuce Entertain You – It’s Lettuce Season

Posted on April 05, 2023 by The VRG Blog Editor

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.

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