Photo by Rissa Miller

Recipe by Rissa Miller, Vegan Journal Senior Editor

(Serves 4 as main dish)

Spicy Lime Dressing

1/3 cup salsa (your favorite)

2-3 cloves garlic, minced

1 Tablespoon maple syrup

2 teaspoons Mexican-inspired No-Salt Spice Blend (see: other blog posting?????)

Zest and juice from 1 lime

Stir or shake ingredients together until well blended. Set aside.

Quinoa & Beans Pilaf

1 Tablespoon olive oil

1 cup sliced red onion

1 cup sliced mushrooms

1 bell pepper, sliced

1 cup sliced radishes

2 cups shredded cabbage (or kale)

One 15-ounce can red beans, drained and rinsed

2 cups prepared quinoa (could also use brown rice or other grain)

Add-ons

Sliced cucumber, to serve, optional

Chopped fresh cilantro or parsley, to serve, optional

Sliced avocado, to serve, optional

Sprinkle of red pepper flakes, to serve, optional

In a large pan, over medium heat, sauté red onion, mushrooms, and bell pepper in olive oil until lightly browned and soft, about 3-5 minutes. Add radishes and cabbage to the pan and sauté another 2-4 minutes, until all vegetables are slightly soft. In a large serving bowl, toss the cooked vegetables with red beans and prepared quinoa. Pour Spicy Lime Dressing over the top and stir to combine. Serve topped with your choice of cucumber, cilantro, avocado and/or red pepper flakes.

Cook’s Note: Looking for something cooler for a hot day? Try this entire recipe (except the red beans and quinoa) as a raw salad. Skip the sauté step and toss the vegetables with drained/rinsed red beans and prepared quinoa. Toss with Spicy Lime Dressing and garnish as desired.

Photo from Veg Head

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:

2 Phat Vegans, 3613 General Meyer Ave., New Orleans, LA 70114

Enjoy dishes such as jerk chic’un wrap, crabby patty, chic pea of the sea, the mic drop burger, black bean burger, and a meatball sub. They also have pizza.

Curbside Comforts, 680 Gray Road, Gorham, ME 04038

Anyone who thinks vegans miss out on comforting, nostalgic foods need to pay a visit to Curbside Comforts, whose name really says it all. Owned and run by veterans, this walk-up establishment with outdoor dining offers a menu chock-full of everyone’s favorite indulgences: multiple varieties of Mac & Cheese; burgers featuring Beyond Burger; Chik’n sandwiches & Chik’n Tenders; and 7 different options for fries. There is a kids’ comfort menu as well. And if sweets are where you get your comfort, you can select from ice cream concoctions (such as the Curbside Chaos, Cookies & Cream, comprised of soft-serve with crushed chocolate cookies) or vegan candy bars. And Lovebirds donuts are offered on the 1st Saturday of every month and special occasions.

Gnarlys, (Core) 3612 SE 82nd Ave., Portland, OR 97266

Take a blue and purple gorilla-inspired mascot, a space in Portland’s CORE Collective Oregon Eateries, and a menu with burgers named “dang” and “biff,” and you have Gnarlys, a vegan food cart serving up burgers, fries, and shakes. The burgers are made using a blended plant-based patty formula; you can get your fries standard or loaded; and shake offerings may include Never Mint (peppermint syrup, oat whip, & a candy cane) or Oreo is for Lovers (chocolate syrup & Oreos).

Lotus Seed Vegan, Fairmont Medical Building, 736 W. Broadway, Vancouver, BC V5Z 1G8 Canada

Lotus Seed Vegan restaurant offers an international cuisines menu and includes salads, soups, wraps, bowls, and smoothies. Soups include rice pho noodle with tofu and Hanoi noodle soup. The lemongrass Thai curry, grilled satay platter, and spaghetti ragu are available as either plates or bowls depending on the type of noodles or grains chosen. All-day breakfast items include omelets made with mung bean, huevos rancheros burrito, and vegan benedict with English breakfast muffins. Wraps such as a pineapple express, Mediterranean, and teriyaki mushroom are also available. Smoothies include the goji blonde smoothie with bananas and strawberries, and Yogi’s treat smoothie with mango, pineapple, and banana.

MeeT on Blanshard, 797 Hillside, Victoria, BC V8T 1Z5 Canada

MeeT’s menu is loaded with classic comfort food dishes made completely vegan. Familiar items include vegan Mac and Cheese or the Mediterranean Burger. MeeT offers more adventurous options like the Noodle-y Thai Bowl.

Miffies Coffee, Orange County, CA; location varies

Miffies Coffee is a plant-based mobile coffee truck. The food truck offers coffees, teas, sweet treats, and smoothies. Espresso-based coffees are served with either oat milk or coconut milk. Smoothies and smoothie bowls are available including purple power with blueberries and bananas and the breakfast punch with oatmeal and peanut butter. Baked goods such as banana bread are also available.

Peace Love Vegan, 1265 Calle del Carmen, San Juan, PR 00907

Enjoy a variety of vegan pizza and other items. Cash only.

Veg Head, 208 S. Washington Square, Lansing, MI 48933

Laid back, comfortable, trendy vegan place. The menu features endlessly creative, ever-changing specials alongside a range of regular offerings, including tacos, salads, burgers, cauliflower wings, cheese fries, burgers, bowls, and desserts including chocolate avocado cake. Friendly staff welcome customers of all dietary persuasions to the restaurant’s space in a historic building originally owned by one of the country’s first environmentalists, Dr. George E. Ranney, featuring low booths, repurposed countertops and exposed brick walls decorated with paintings by local artists and plants.

Chef Nancy Berkoff shares ideas on how to prepare quick, creative, and inexpensive bean dishes in her previous Vegan Cooking Tips column found in Vegan Journal. Learn about various types of beans and find a number of Baking Bean Combos including Cacciatore Baked Beans, Curry Baked Beans, Pizza Baked Beans, and more.

Find the complete article here: https://www.vrg.org/journal/vj2013issue1/2013_issue1_quick_and_easy_beans.php

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

By Reed Mangels, PhD, RD

Many countries, including the United States, have dietary guidelines. These guidelines provide advice to people about what they should eat and also form the basis for national nutrition policy. Ideally, these recommendations would include information about vegan and vegetarian diets and substitutes for animal-based foods. Including this information could promote changes that would make people’s food choices healthier and more sustainable. A recent report examined the dietary guidelines from 100 countries and assessed whether these guidelines included statements about vegetarian/vegan diets and about plant-based alternatives to dairy products and meat. This report also evaluated whether international dietary guidelines included statements about plant-based diets. This report defined plant-based diets as “a wide spectrum of dietary patterns which emphasize plant products, such as fruits and vegetables, whole grains, legumes, nuts and seeds, and plant-based alternatives and limit or exclude animal-derived products.”

The report stated that 40% of the dietary guidelines that were analyzed contained a position statement about vegetarian/vegan diets. Most of these positions were neutral. Instead of promoting or discouraging a vegetarian/vegan diet, they provided advice on meeting needs for some nutrients (such as iron and vitamin B12) from plant sources or supplements. Some dietary guidelines highlighted the health benefits of vegetarian/vegan diets; eight guidelines described the environmental benefits of plant-based diets. About 8% of dietary guidelines highlighted the risks of vegetarian/vegan diets and about 4% advised against vegan diets.

Plant-based alternatives to meat were mentioned in 38% of guidelines, alternatives to cow’s milk in 37% of guidelines, and alternatives to other dairy products in 13% of guidelines.

The report’s authors noted that of the 100 countries they examined, “47 had a purely animal-based meat food group, which may include eggs. This gives meat a special status by implying that it should be an essential part of a healthy diet.” They concluded, “Removing the special status of meat as a single food group would send a powerful signal to citizens that we need to reduce meat consumption for our own health and the health of the planet.” Additionally, 75 out of the 100 countries that were analyzed, had a purely animal-based dairy food group and did not mention any plant-based alternatives to cow’s milk or dairy products. The authors recommended that more countries follow the example of Canada’s dietary guidelines which lists animal- and plant-based foods together under the name “protein group” in place of a “meat” or “dairy” group.

The authors also called on countries to include more information about meeting nutritional needs with plant foods since many people worldwide, cannot afford animal-based foods and avoid/limit use of dairy products due to lactose intolerance. Less than a quarter of countries included information about obtaining vitamin B12 from supplements or fortified foods in their dietary guidelines.

The report ended with this statement:

“with global planetary and human health goals and targets falling short, it is more important than ever to ensure that FBDGs [food-based dietary guidelines] promote sustainable healthy food choices. This includes recommendations to eat fewer animal products and fostering plant-based diets and plant-based alternatives as part of their positions and food groups. Policy makers, civil society actors, and economic agents have to use all available tools to promote more sustainable, healthy, and equitable consumption patterns. FBDGs that encourage balanced food choices are also more inclusive in that they consider ethical, ecological, religious, and economic aspects that play roles in people’s everyday lives.”

Reference:

Klapp AL, Feil N, Risius A. A global analysis of national dietary guidelines on plant-based diets and substitutions for animal-based foods. Curr Dev Nutr. 2022;6(11):nzac144.

To read more about dietary guidelines see:

The Dietary Pattern in Dietary Guidelines for Americans Could Easily be Made Vegan and Nutritionally Adequate

2020-2025 Dietary Guidelines for Americans Released

The Vegetarian Resource Group Testimony on the Dietary Guidelines

The Vegetarian Resource Group Sends in Testimony Regarding the 2020 Dietary Guidelines

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

What can you pack for a vegan lunch? Whether you’re going to school, work, a picnic, or on a road trip, you need options for lunch. Check out 50 ideas to fill your lunch bag!

See this Vegetarian Resource Group Video at https://youtu.be/kqoFDjQO2fs

More videos at:
https://www.youtube.com/channel/UCvSyCToa_i9fA4D5CLCAFWw
https://www.vrg.org/veg_videos.php

Orange & Sweet Tater Bowls photo by Rissa Miller

You might enjoy these recipes for Easy Bowls created by James Craig Thieman:

Tikka Masala Bowls

Southern Anytime Bowls

Garden Cabbage & Barley Bowls

Orange & Sweet Tater Bowls

Wasabi Rice Bowls with Peas

Deconstructed Samosa Bowls

Read the entire article here: Easy Bowls

To subscribe to Vegan Journal in the USA, see: vrg.org/member

The Vegetarian Resource Group continues to be very busy on a daily basis. Below are some examples of successes and activities. Your support through Combined Federal Charity (CFC) or your Local/State Campaign is greatly appreciated! You can also donate directly to VRG at vrg.org/donate

Here’s a sampling of some of our accomplishments and outreach:

• VRG Nutrition Advisor Reed Mangels, PhD, RD, presented a webinar for Women’s Health Dietetic Practice Group and Vegetarian Nutrition Practice Group titled “Vegetarian and Vegan Diets Prior to and Throughout Pregnancy: A Practical Update.” VRG Foodservice Advisor Chef Nancy Berkoff, EdD, RD, presented on tips for serving vegan options in long-term care facilities at a meeting of the Maryland Dietetics Health Care Communities.
• The Vegetarian Resource Group staff did a virtual in-service for ten University of Maryland dietetic students.
• VRG commissioned a YouGov national poll to find out how many adults are vegan or vegetarian. Results are published in Vegan Journal and at vrg.org
• The Vegetarian Resource Group submitted comments to the Food and Drug Administration on Labeling of Meat or Poultry Products Comprised of or Containing Cultured Animal cells.
• The Mayo Foundation for Medical Education and Research asked to reproduce VRG’s My Vegan Plate in print and electronic content for use with patients and health care providers.
• Congratulations to The Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD, who the Academy of Nutrition and Dietetics has selected as the recipient of the 2022 Excellence in Community and Public Health Practice Award. The award was presented to Dr. Mangels at the Food & Nutrition Conference & Expo™ (FNCE®) in Orlando, Florida.
• VRG donated 1,000s of handouts that were distributed in New York City, Long Island, Boston, Baltimore, Kalamazoo, Quincy, Daytona Beach, Albany, Hoboken, and many other places. VRG exhibited at the Richmond VegFest in Virginia, Raleigh VegFest in North Carolina, San Francisco VegFest in California, and Food & Nutrition Conference & Expo™ in Orlando, Florida. Finally, we hosted over 20 virtual interns/volunteers this past year. They all worked/are working on a number of exciting outreach and research projects!

This is just a small sampling of what we are doing at VRG every day. Thank you so much! We couldn’t do this without your support.

You can donate directly to VRG at www.vrg.org/donate

You can also mail donations to The Vegetarian Resource Group, PO Box 1463, Baltimore, MD 21203 or call in your donation to (410) 366-8343 Monday through Friday 9am to 5pm EST

By Reed Mangels, PhD, RD

It’s not your imagination. The cost of food is increasing. The Bureau of Labor Statistics, a unit of the U.S. Bureau of Labor, recently reported on food prices. In November 2022, based on preliminary data, the price of fresh and dry vegetables increased 38.1%, the highest increase of any food category. Other categories of plant foods had smaller increases:

• Fresh fruit and melons increased 3.2%
• Processed fruit and vegetables increased 1.7%
• Rice increased 0.5%

Some categories of plant foods decreased in price including:

• Pasta decreased 1.5%
• Grains decreased 3.2%

To read about eating vegan on a budget see:

Low-Cost Vegan Menus

Vegan at the Dollar Tree

Low-Cost Vegan Meal Plans

Quick and Easy Low-Cost Vegan Menus

Healthy, Sustainable and Affordable – Can We Have All Three?

Report Estimates the True Cost of Food in the US

Breakfast, lunch, brunch, dinner, or an anytime snack! This simple recipe by Leslie Gray Street will come together in a snap and please any crowd. Toss together chopped vegetables like mushrooms, Brussels sprouts and red onion, with shredded hash brown, and flavor with smooth cashew cream and salsa. Everything goes on one sheet pan and after 25 minutes in the oven, your meal is ready to garnish and enjoy! Easy enough for a late night snack. Tasty enough to serve to brunch guests.

Go to this VRG video at https://youtu.be/MgFyjYKAUd0

More videos at:
https://www.youtube.com/channel/UCvSyCToa_i9fA4D5CLCAFWw
https://www.vrg.org/veg_videos.php