Debra Daniels-Zeller article titled Healthy Vegan Dishes on a Budget! provides tips on how to save money when preparing vegan meals and also shares recipes for:
Spicy Black Beans
Grilled Pepper and Quinoa-Millet Salad with Raspberry Vinaigrette
Zucchini-Corn Chowder with Tomatoes
Kidney Bean-Sweet Potato Stew
Lemon Cornbread
Lemon-Carrot Coleslaw
Tofu-Broccoli Noodle Bowl
As the weather starts to slowly warm up in parts of the USA, Canada, and Europe, you may want to go hiking. Below is a list of online stores offering vegan hiking boots and shoes.
Thesus headquartered in Toronto, Canada and will ship hiking shoes for women to Americans. See: https://thesusoutdoors.com/
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.
Don’t vegan pizza and calzones sound like the perfect comfort food? Debra Daniels-Zeller’s article “Dairy-Free Pizza & Calzones” serves up these delicious recipes that you can prepare in your own home:
Trace America’s booming vegan food market back to its roots, and we land in 1837 Portland, when a hurled rock altered the course of American cuisine.
My latest untold history column, published in the Feb. 20 Maine Sunday Telegram/Portland Press Herald newspaper, examines the profound influence of Seventh-day Adventist prophet and Maine native Ellen G. White on the commercial market for vegan and vegetarian food.
How often have you wanted to make a gift in honor of a loved one or friend but weren’t sure which charities are vegan-friendly, pro-environmental, or pro-animal rights? Please remember The Vegetarian Resource Group. You can make a gift in memory of a loved one or as a living tribute to honor someone you care about on a special occasion, such as a wedding or birth. We’ll send an acknowledgment to you and to the recipient(s) you choose. Your gift will support educational programs and help promote veganism.
Make checks payable to The Vegetarian Resource Group and mail to PO Box 1463, Baltimore, MD 21203, or donate at vrg.org/donate
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.
Have you ever noticed how many different types of rice there are? Chef Nancy Berkoff’s article The Long and Short of It – Meet Red, Black, Green, Gold, and Purple Rice! explains what the differences are and how to prepare vegan dishes using a variety of rice. Enjoy Sofrito with Carolina Gold Rice; Spanakorizo; Walnut & Wild Rice Salad; Cashew Coconut Purple Rice; Green Herbed Pilaf; Mango Sticky Rice; and Red Rice Pilaf.
If you happen to be wandering through Washington Square Park
near NYU in New York City, be sure to look for NY Dosas, a vegan Indian food
cart. They are open for lunch Monday through Saturday and offer dishes
including masala dosas, uthappam, idly, roti and vegetables, samosas, and more.
A friend recently confided that she was trying to reduce her
sodium intake because her blood pressure is elevated and she’s trying, with her
doctor’s approval, to see if she can lower it through diet. As we talked, I realized, that, despite being
open to the idea of reducing sodium, she wasn’t sure what changes to make. She’s already on the right track – she
doesn’t use many processed foods and she eats a lot of fresh fruits and
vegetables and she enjoys cooking. Here are some ideas I shared with her.
1. Read the Nutrition Facts section of the label. Different
companies have products that vary in sodium content. Even if the label doesn’t
say “low sodium,” you may find a product that is lower in sodium than its
competitors. For example, looking at a supermarket shelf of canned beans, I
found a range of 90-450 milligrams of sodium per ½ cup serving. Choose the
lowest sodium product and you’ve saved as much as 360 milligrams of sodium.
2. Drain and rinse canned beans. You may have noticed that many recipes in Vegan Journal call for canned beans,
drained and rinsed. The reason we suggest this is that up to 40% of the sodium
in a canned product can be rinsed away. So, if you choose a can of beans with a
label value of 200 milligrams of sodium, you can reduce the sodium by as much
as 80 milligrams by draining and rinsing the beans.
3. Add no salt added tomato sauce to jarred pasta
sauce. Jarred vegan pasta sauce can be a
convenience whether you’re using it to top a pizza crust, in vegan lasagna, or
tossed with pasta. You can reduce its
sodium content by mixing it with purchased no salt added tomato sauce in the
ratio of your choice – 1 cup tomato sauce to 1 cup pasta sauce, 2 cups tomato
sauce to 1 cup pasta sauce, etc. Add a little oregano and basil, if you like. If
you decide to use the 1:1 ratio of pasta sauce to tomato sauce, you’ve reduced
the sodium in a ½ cup serving of pasta sauce from, say, 470 milligrams to 255
milligrams.
4. Mix salty snacks with unsalted snacks. If you like to snack on salted nuts or salted
pretzels, buy a bag of unsalted nuts or unsalted pretzels and make your own
reduced sodium mix. You can adjust the ratio of salted product to unsalted
product and as you get used to eating food with less salt, you may find that
you’re using much more of the unsalted product and less of the salted one. If
you start with a 1:1 ratio, you might save 75 milligrams of sodium in a ¼ cup
serving of nuts or as much as 250 milligrams of sodium in a 1 ounce serving of
pretzels.
5. Toss the flavoring packet. Products like ramen noodles are convenient
but they are super salty. Much of their salt comes from the flavoring packet.
You can discard it and flavor the noodles with a low sodium spice blend. If
that’s not an option, start by using just a small bit of the seasoning packet
and taste before adding more. If you’re eating a package of ramen noodles, you
could reduce their sodium from 730 milligrams to 25 milligrams just by
discarding the unopened flavoring packet.
6. Make your own condiments. Salad dressings, barbecue
sauce, salsa, even catsup can be sources of lots of sodium. While you may not
want to make all of these products, choosing a couple that you use frequently
and finding recipes for them where you control the added salt (and use reduced
sodium ingredients where possible) can cut sodium markedly. For instance, a
commercial barbecue sauce might have 300-400 milligrams of sodium per 2 Tablespoons.
Making your own with tomato paste could give you a product with 20 milligrams
of sodium per 2 Tablespoons. There are some commercial reduced sodium barbecue sauces,
but I could only find one kind in area stores.
7. Find or make a low-sodium vegetable broth. Many vegan
recipes call for vegetable broth.
Aseptically packaged vegan broths could have 600 milligrams or more of
sodium per cup. Vegan broth base or
bouillon could result in broth with as much as 800 milligrams of sodium per cup
of broth. You could make your own broth
using fresh vegetables and adding little or no salt, use a commercial low-sodium
vegan broth, or you could replace the broth called for in a recipe with 1 part
of regular commercial broth and 1 part of water (or even more water and less
broth). If you’re working with a well-seasoned recipe, it’s likely that you
won’t even notice that you didn’t use as much broth as was called for.
Replacing a cup of commercial vegan broth with a cup of low-sodium vegan broth
could save as much as 680 milligrams of sodium.
8. Flavor food creatively. Salt is often added to commercial
products as an inexpensive way to flavor food instead of using more expensive
herbs and spices for flavor. If you do your own cooking, you can change that.
Experiment with herbs, spices, vinegars, fruit juices, and other ingredients to
enable you to cut the salt without sacrificing flavor.
9. When using a recipe, don’t feel bound to use the amount
of salt called for. I’ve found that in many recipes I can use half or even less
of the salt in the recipe without noticing it. You can always add salt but it’s
hard to take it out once it’s been added to a dish. Many of our recipes in Vegan Journal call for salt to taste,
encouraging the person preparing the recipe to use their own judgement rather
than relying on someone else’s idea of how salty a dish needs to be. If you
don’t add a lot of salt to a recipe, people can add the amount of salt that
they like at the table.
10. Be aware of salty ingredients like miso, soy sauce,
tamari, and liquid aminos. If the recipe has these ingredients, it probably
doesn’t need additional salt added. And, just as you might do with table salt,
taste the dish before adding salty ingredients – it’s likely that you won’t
need as much as the recipe calls for.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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