The Vegetarian Resource Group Blog

Blueberry Oat Bran Muffins

Posted on February 15, 2023 by The VRG Blog Editor

Blueberry muffins photo by Rissa Miller

By Rissa Miller, Vegan Journal Senior Editor

Ingredients:

Non-stick spray

1-1/2 cups fresh blueberries

1 Tablespoon all-purpose flour

1 banana

1 cup unsweetened, plain soymilk

1/2 cup unsweetened applesauce

2 Tablespoons maple syrup

1-1/2 cups oat bran

1 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon cornstarch or arrowroot powder

1 teaspoon cinnamon

Pinch nutmeg (optional)

Pinch ground allspice (optional)

Pinch salt (optional)

Instructions:

Preheat the oven to 375 degrees. Prepare a muffin tin with non-stick spray and set aside.

In a small bowl, toss blueberries in 1 Tablespoon flour to coat. Set aside.

In a large mixing bowl, mash banana until very soft/pourable. Stir in soymilk, applesauce, and maple syrup. Gradually add oat bran and mix thoroughly. Then add 1 cup flour, baking powder, cornstarch, cinnamon, nutmeg, allspice, and salt. Stir until just combined but do not overwork. Gently fold in flour-coated blueberries.

Pour into the prepared muffin tin, filling each compartment to the top, and bake for 18-20 minutes. A Toothpick will come out of the batter cleanly when done (blueberries will still be moist). Cool for 20-30 minutes before removing from the muffin tin.

 

Vegan Recipes Featuring Citrus Fruit

Posted on February 14, 2023 by The VRG Blog Editor

Citrus fruit is readily available this time of year. The articles below offer a wide variety of vegan recipes featuring citrus fruit.

Citrus Magic, by Debra Daniels-Zeller, provides recipes for Blood Orange Salad Dressing, Chipotle-Citrus Tofu Marinade, Raw Kale and Avocado Salad with Lemon Dressing, Tangerine Dream Cake, Broiled Grapefruit, Zesty Lemon-Mustard Dip, Parsley Rice with Carrots, Lime, and Pistachios, Orange Oats and Cranberries, and Grapefruit, Apple, and Avocado Salad with Satsuma Vinaigrette. See: https://www.vrg.org/journal/vj2013issue4/2013_issue4_citrus_magic.php

Another article by Debra Daniels-Zeller titled Lighten Up with Citrus offers Orange Buckwheat Porridge with Toasted Pecans, Guacamole, Creamy, Spicy Black Bean Soup, Cabbage, Carrot, and Raisin Salad with Citrus-Tahini Dressing, Orange-Almond Dressing, Citrus Baked Tofu, Lemon-Kale, Caramelized Onions, and Basmati Rice, Lemon-Banana Cashew Cream, Kumquat-Cardamom Coconut Pudding, and Lime Granita. See: https://www.vrg.org/journal/vj2005issue1/2005_issue1_lighten_up.php

To subscribe to Vegan Journal, visit: www.vrg.org/party

3D-Printed Alternative Meat by Redefine Meat

Posted on February 14, 2023 by The VRG Blog Editor

By Jeanne Yacoubou, MS

Israeli startup Redefine Meat creates meat substitutes (alternative meat or alt-meat) from plant-based ingredients using a version of 3D-printing it calls additive manufacturing. According to the website, their products are “…plant-based, made with non-GMO ingredients, and do not contain any animal-based ingredients or by-products.”

What is additive manufacturing in alt-meat production?

Redefine Meat offers this explanation of additive manufacturing on its FAQ page: “Additive Manufacturing/3D printing…is precise, flexible, and can eliminate supply chain inefficiencies…3D printing…enables the production of exact formations that can duplicate the muscle and fat structures found in…whole-muscle cuts…3D printing also offers flexibility, facilitating the printing of different shapes, sizes, or combinations of “fat” and “muscle” without having to retool or reset the machines.”

More details on the technology behind additive manufacturing appear in a Vegconomist article by Daniel Dikovsky, Head of Innovation and Technology at Redefine Meat. In that article, Dikovsky describes how 3D printing is used to replicate slaughtered animal tissue.

In a process known as multi-material food printing, “…designed especially for alt-meat, the Redefine Meat 3D printer lays down blood, fat, and protein simultaneously at a voxel-level according to the digital structure mimicking that of animal meat. Furthermore, these ingredients can also be precisely combined on-the-fly during the printing process itself to create entirely new digital materials designed to replicate a specific animal composite…Using the same 3D printer, companies can print different meat types…and different meat cuts…by simply changing the digital file.”

Redefine Meat alt-meat products

An October 2022 article in Food Navigator reports that Redefine Meat offers meat analogs of beef and lamb flank cuts, ground beef, sausages, burgers, lamb kababs, and pulled meat. They are currently available in the foodservice sector in select countries including UK, Germany, the Netherlands, Austria, France, and Israel.

A website FAQ states that Redefine Meat products “…are certified Kosher Pareve (non-dairy) by the relevant authorities, according to where each product is manufactured. For details on each Kosher certificate, please consult each package.” In another FAQ about Halal certification, the Company says their products are not certified Halal but “they meet the criteria.”

Ingredients in Redefine Meat

Based on the ingredient statements listed on their website, Redefine Meat products contain various combinations of all or most of the following primary ingredients:

  • wheat, soy, pea, or potato proteins
  • barley malt
  • yeast extract
  • coconut butter
  • canola, sunflower oils

Spices, flavors, colors, or ingredients used to help regulate taste or texture of the final product vary.

VRG communication with Redefine Meat

The VRG asked Redefine Meat about its alt-meat. We wanted to confirm that no animal products, including animal or dairy genetic material, were involved in making them.

Here is our October 2022 email exchange with Robin Fine, a Business Development Representative with Redefine Meat:

The VRG: Could you please confirm:

  1. Your products contain no animal-derived ingredients.
  2. There is no animal- or dairy-derived genetic material used to make your products at any step in the process. This includes no animal DNA (including genes coding for dairy ingredients) from a digital library.

Redefine Meat: Redefine Meat products are made from plant-based ingredients and are 100% vegan. They include ingredients from a variety of food groups recommended in a balanced diet, including proteins, carbohydrates, and vegetable-based fats. Additional information about our products can be found in the product section of our website.

The VRG: The words “plant-based” and “vegan” mean different things to different people. So to get clarity on how you’re using them could you please confirm that your products:

  1. Contain no animal-derived ingredients at all (including microingredients like animal-derived stearic acid or dairy-derived whey as well as macroingredients like gelatin or beef fat)
  2. No animal- or dairy-derived genetic material – including virtual DNA – was inserted into microbes to produce animal and/or dairy proteins later used in your products. Nor was animal- or dairy-derived genetic material used in any other way during product design or manufacture.

Redefine Meat: Our products do not contain any of the…ingredients or materials [you mention] and are 100% plant-based.

The VRG noticed that in the website descriptions of only four of the 12 items listed in January 2023 were there “allergen advice” that the products “may contain” eggs and milk. We followed up with Redefine Meat:

The VRG: Why the difference in allergen warnings for the beef mince, burger, sausage, and lamb kabab mix, especially if you say all your products are vegan?

Redefine Meat: Currently, some of our products are manufactured in a facility that produces dairy products (not Redefine Meat products). Because multiple products may be manufactured in the same manufacturing facility (even if not on the same machines), they could possibly contain traces of eggs and milk. We prefer to be on the side of caution – thus the inclusion of eggs and milk in the allergen warning.

3-D printing of meat substitutes: animal cells

Several food startups use 3D-printing to create alternative meat. Some of them use animal cells.

Dutch company Mosa Meats created the first lab-grown (also called cell-cultured, cultured or cultivated) beef burger in 2013 using animal cells. Aleph Farms in Israel developed the first beef steak from animal cells in December 2018. Two years later, the American company, Good Meat, created chicken nuggets from cultured chicken cells. The company served them in Singapore, where they are approved for human consumption.

Meatable is a Dutch startup using cells extracted from cows or pigs. They create immortalized animal cell lines so manufacturers don’t need to retrieve cells from live animals each time. The company introduced cultured pork sausage in July 2022.

An Israeli startup, Steakholder Foods (formerly MeaTech 3D), reports that it makes the largest (4 oz.) lab-grown steak. Like other companies using bovine cells, they start with live animal tissue samples. The company transforms the bovine samples into a “bio-ink” that runs through a 3D printer. Later in an incubator, the original cells become the fat and muscle cells in the final alt-meat.

3D printing of meat substitutes: plant-based

A few startups create meat analogs without animal cells via 3D printing. In 2020, three students formed Legendary Vish in Austria to use 3D printing to make vegan fish. Their first prototype was salmon made from mushrooms, pea proteins, plant-based gelling agents, and plant oils. Legendary Vish is in the beginning stages of development.

Since 2018, Spain’s Novameat produces cultivated pork and beef steak with a 3D printer. Pea protein, seaweed, and beetroot juice are some of the ingredients in their products. Based on their website, this company is still in the early stages of product development.

VRG recommendations on 3D-printed alt-meat

Cell-cultivated meat technology is rapidly changing. It is difficult to keep up with it. So far, there are definitely some companies that use live animal cells. Their final products contain these animal cells that have been differentiated into fat and muscle cells. So, they are not vegan, nor are they vegetarian.

If you suspect that a company is using a method involving animal cells, make an inquiry before purchasing their product to be sure. If it’s not clear what they’re doing or what’s in the meat analog, ask for clarification. Use our questions above to Redefine Meat as templates for your own. Please let us know at [email protected] what you discover.

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.

Quick Breakfast in a Mug or Travel Cup

Posted on February 13, 2023 by The VRG Blog Editor

In a Vegan Cooking Tips column that previously ran in Vegan Journal, Chef Nancy Berkoff said breakfast in a mug can be just one part of your morning meal, sipped leisurely during an early morning class or meeting; or it can be a gulp-able meal unto itself, taken on the dash.

Here’s some of her delicious combination suggestions:

Creamy Smooth: ½ cup fruit-flavored soy yogurt, ½ cup vegan milk, ½ banana, 1 Tablespoon nutritional yeast, 1 teaspoon thawed orange juice concentrate

Harvest Apple: ½ cup tofu or plain vegan yogurt, ¼ cup applesauce, 1 Tablespoon thawed apple juice concentrate, ¼ cup vegan milk, sprinkle of cinnamon

Potassium Plus: carrot juice, ¼ cup orange juice, ½ banana

Sunny: ½ cup orange juice, 2 ounces pineapple juice, ½ banana or 2 ounces of tofu or vegan yogurt, 3 ounces strawberries, 1 Tablespoon wheat germ

Ginger-Peachy: ½ cup sliced peaches, ¼ cup orange juice, 2 Tablespoons carrot juice, dash of maple syrup, dash of ginger

Apples Plus: apple cider blended with applesauce, apple juice concentrate, raisins, cinnamon

Banana Split: hot or cold milk blended with banana, berries, pineapple, cocoa powder (or chocolate syrup)

What the Bunny Knows: carrot juice blended with banana, celery, wheat germ, ­­orange juice concentrate

Read the entire column here: https://www.vrg.org/journal/vj2013issue2/2013_issue2_quick_breakfasts.php

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

NIH’s Office of Dietary Supplements Offers a Helpful Dietary Supplement Label Database

Posted on February 13, 2023 by The VRG Blog Editor

By Reed Mangels, PhD, RD

Suppose that you visit your obstetrician and learn that you need to begin taking a prenatal vitamin/mineral supplement. You’d like to find a vegan prenatal and want to make sure it has the nutrients that you need. You could spend hours finding products online or in stores or you could make a quick stop at the Office of Dietary Supplement’s Supplement Label Database. This database includes current and historical label information from more than 150,000 products marketed in the United States. It allows you to search by key word, so you can look for products that have “vegan” on the label. Filters allow you to limit your search to products currently on the market and to specify the type of supplement you are looking for (e.g. multivitamin, fiber, fatty acid, vitamin, mineral). You can limit your search to products targeted at infants, toddlers, or pregnancy and you can specify the form of the supplement (bar, powder, gummies, tablet, etc.).

When I searched for a vegan prenatal multivitamin/mineral supplement that is currently on the market, I found nine products. I was able to view the label information for each of these products and could see what the ingredients were. The database provided a link to the manufacturer’s website for each product. It helped me to have the information I would need to decide which product best met my needs.

The Dietary Supplement Label Database could also be useful if you are looking for a vegan multivitamin/mineral supplement for a toddler, or for a vegan source of omega-3 fatty acids, or any time you have a question about a dietary supplement.

To read more about supplements see:

Do I need to take a daily multi-vitamin and mineral?

Should I take a daily multi-vitamin supplement?

Supplements for vegan children

Do vegetarians have to take vitamin B12 supplements?

Calcium supplement

The Vegetarian Resource Group’s $30,000 Scholarship Program for Graduating High School Seniors in the USA

Posted on February 10, 2023 by The VRG Blog Editor

Thank you to more generous donors, in 2023 The Vegetarian Resource Group will be awarding $30,000 in college scholarships! Deadline is FEBRUARY 20, 2023.

We will accept applications postmarked on or before FEBRUARY 20, 2023. Early submission is encouraged.

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegetarian (vegan) diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

If you would like to donate to additional scholarships or internships, go to www.vrg.org/donate

Applications

Please click here to download a PDF of the application. However, applicants are not required to use an application form. A neatly typed document containing the information below will also be accepted as a valid application.

Please send application and attachments to [email protected] (Scholarship application and your name in subject line) or mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203.

If emailing, please put your essay in a separate attachment with your first name and last initial. A PDF or Word document is preferred, but if you send a Google document, make sure permission is given so readers can access it. For more information call (410) 366-8343 or email [email protected].

Comfort Food: A Special Treat to Celebrate Valentine’s Day

Posted on February 10, 2023 by The VRG Blog Editor

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-worker, 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 (Nov 2010)

Comfort Foods (Feb 2019)

Comforting Casseroles (Feb 2007)

Modern Vegan Comfort Food (Feb 2016)

Vegan Comfort Foods (Jan 1998)

Vegan Versions of Familiar Favorites (Jan 2000)

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

Vegan Nutrition in Pregnancy and Childhood

Posted on February 09, 2023 by The VRG Blog Editor

If you or someone you know is looking for vegan nutrition information to use during pregnancy and once your child is born, here’s a terrific handout: https://www.vrg.org/nutrition/vegan_pregnancy_brochure.pdf

You’ll find a sample vegan menu to follow during pregnancy, as well as a feeding schedule for vegan infants, toddlers, and young children.

Quick and Easy Ideas to Prepare Eggplant Dishes

Posted on February 09, 2023 by The VRG Blog Editor

Chef Nancy Berkoff shares tips on different ways to incorporate eggplant into vegan dishes. See: https://www.vrg.org/journal/vj2021issue4/2021_issue4_cooking_tips.php

Building Muscles

Posted on February 08, 2023 by The VRG Blog Editor

By Reed Mangels, PhD, RD

According to the comprehensive book, Plant-based Sports Nutrition, doing resistance exercise and eating protein both signal our body to build more muscle. Thus, athletes and others who want to increase muscle mass are encouraged to do strength training and meet protein needs. Eating more protein than is needed does not lead to larger muscles.

Protein derived from animals is often touted as being better than plant-derived protein for muscle building. If you walk down the supplements aisle of a grocery store, you’ll see container after container of protein supplements with dairy- (casein or whey) and egg-derived protein. Plant-derived protein is believed by some to be less effective than animal-derived protein because of its amino acid content and lower digestibility.

A recent study calls into question the need for animal-derived protein to build muscle. In this study, dairy milk and a mixture of plant proteins were equally effective in promoting muscle protein synthesis in healthy young men. The researchers randomly assigned 24 healthy, recreationally active young men to either a group who were given 30 grams of dairy protein or to a group who were given a blend containing 15 grams of wheat protein, 7.5 grams of corn protein, and 7.5 grams of pea protein. Over the next 5 hours, muscle biopsies were done in order to assess the rate of protein synthesis. The two groups’ rate of muscle protein synthesis was not significantly different over the 5 hour period. If anything, the rate of muscle protein synthesis increased somewhat more after the men consumed the plant-derived protein than after the animal-derived protein, but this difference did not reach statistical significance.

The researchers conclude, “Balanced plant-derived protein blends can have anabolic [muscle building] properties that do not differ from high-quality animal-derived proteins.”

Reference

Pinckaers PJM, Kouw IWK, Gorissen SHM, et al. The muscle protein synthetic response to the ingestion of a plant-derived protein blend does not differ from an equivalent amount of milk protein in healthy, young males  J Nutr. 2022;152:2734-2743.

To read more about protein for vegans see:

Protein in the Vegan Diet

Protein

To read more about vegan diets for athletes see our website section on athletes.

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