Have you ever wondered if an ingredient listed on a food label is vegan or not? The Vegetarian Resource Group has an online guide to food ingredients that lets you now whether a specific food ingredient is vegan, vegetarian, non-vegetarian, typically vegan, typically vegetarian, may be non-vegetarian, or typically non-vegetarian.

You can search through this guide here: https://www.vrg.org/ingredients/index.php

To support this type of difficult research, please consider making a donation to The Vegetarian Resource Group: vrg.org/donate

By Rissa Miller

This pizza topped with loads of veggies, is highly customizable, and great for a couple, family, or friends to celebrate Valentine’s Day. It’s elegant enough to dress up with a glass of wine, and accessible enough to eat on the sofa with a movie.

Roasted Garlic:

1 head fresh garlic

1/2 teaspoon olive oil

Salt and pepper, optional, to taste

1/4 cup water

Preheat the oven to 375 degrees. Carefully slice off the top of the garlic head, leaving most of the papery skin intact. Rub cut top with olive oil and sprinkle with salt/pepper if using. Create a “bowl” with a sheet of aluminum foil to cradle the garlic and fill the bottom of the foil with water. Fold the top closed to seal in the garlic. Place packet in a small oven-safe baking dish and roast for 45-50 minutes, until the garlic is softened, browned, and caramelized. Allow to cool before handling. This can also be made a day ahead and stored in the fridge.

White Bean Pizza Spread:

1 head pre-roasted garlic, cooled

1-1/2 cups cooked white beans, rinsed/drained

1/2 cup fresh parsley

1/3 cup plain, unsweetened vegan yogurt

juice from 1 lemon

1 teaspoon olive oil or water

1 teaspoon ground rosemary

1 teaspoon cumin

Pinch red pepper flakes, optional, to taste

Salt and pepper, optional, to taste

1 large vegan pizza crust, your favorite (can be wheat or gluten-free, as desired)

Preheat the oven to 400 degrees. Squeeze soft roasted garlic cloves from paper skins into a high-power blender or food processor and add all ingredients except pizza crust. Process on medium to high until smooth and silky. Evenly top the pizza crust with a layer of the White Bean Pizza Spread. 

Select 4-5 items from the Pizza Toppings list below and spread evening over the pizza, arranging as artfully as desired. Follow crust directions, if applicable, regarding whether or not to use a baking sheet for crust; brands vary. Bake pizza for about 8-10 minutes, until crust is cooked through and crisp, and veggies are soft and slightly browned. 

If desired, add 1-2 items from the Finishing Tastes list below. This step is optional, but gives the pizza an elevated complexity, for those who enjoy that kind of flavor.

Cut into slices and serve immediately.

Pizza Toppings, about 1/2 cup of each if using 4-5 items per pizza:

slivered carrots

sliced red onions

zucchini or yellow squash slices

roasted red peppers

chopped mushrooms

quartered artichoke hearts

sliced sun-dried tomatoes or halved cherry tomatoes

chopped broccolini

fennel half-moons

fresh arugula

trimmed winter squash slices

Finishing Tastes, about 1 Tablespoon each if using 1-2 items per pizza:

a drizzle of balsamic vinegar

lemon juice

sunflower seeds

slivered fresh basil
chopped fresh dill

sliced olives

dried cranberries

chickpeas or black beans

By Reed Mangels, PhD, RD

Globally, the way we eat today has been linked to about a third of greenhouse gas emissions and more than a quarter of deaths mainly due to diet-related chronic diseases. Changes in eating patterns to include fewer animal products and more plants have been suggested as a way to reduce the environmental effects of our diets and to improve people’s health. Some have raised concerns about the cost of these changes and that these changes are not affordable for everyone.

A group of researchers from the United Kingdom and the United States teamed up to estimate the cost, based on current food prices, of different diets (vegan, vegetarian, pescatarian, and semi-vegetarian) in 150 countries using foods typical of each country. They also assessed the cost of diet-related illnesses and the cost of diet-related effects on climate change.

When only food costs were assessed, globally, vegan and vegetarian diets planned to be high in whole grains cost less than any other diet and cost less than the baseline (current) diet. Vegan diets planned to be high in fruits and vegetables had a similar cost to the current diet. In high- and middle-income countries vegan and vegetarian diets high in vegetables and fruits or high in whole grains cost less than the current diet. In low-income countries, all of the more sustainable diets cost more than the baseline diet.

Reducing food waste and having more favorable socioeconomic development over the next 30 years resulted in a projected lower cost of vegetarian and vegan diets compared to current diets even in low-income countries. A concern is that low-income countries will adopt more western diets, high in animal products as they move away from the limited number of staple foods that are currently eaten. Choosing to adopt vegan or near-vegan diets could result in cost savings for individuals. and for society in terms of lower environmental and health effects.

When the food-related costs of climate change and health-related costs of diets were factored in, the average cost of current diets increased by 12% for environmental costs and by 4% of health-related costs. The increase in costs due to environmental and health-related factors were lowest for vegan diets.

Overall, vegan and vegetarian diets that emphasized whole grains and legumes were the most affordable for all, especially when environmental and health costs were considered.

Yes, we can have healthy, sustainable, and affordable diets globally, if more of us choose vegan or near-vegan diets.

Reference

Springmann M, Spajic L, Clark MA, et al. The healthiness and sustainability of national and global food based dietary guidelines: modelling study. BMJ. 2020;370:m2322. doi:10.1136/bmj.m2322

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 (Note: Due to the COVID-19 pandemic many are doing take-out and/or delivery now):

Freya’s Diner, 2462 Central Ave., St. Petersburg, FL 33712

Freya’s Diner offers plant-based cuisine that focuses on locally grown produce. The menu changes regularly depending on what is in season. Menu items include diner classics such as burgers and sandwiches but with a unique twist. In addition to a classic vegan burger, the diner also offers a mushroom burger with caramelized onions. Bowls and salads include a curry crispy chickpea bowl and a Caesar salad with shaved vegan parmesan. Sides and snacks include fries with fancy sauces, kombucha onion rings, and fried grits + green tomatoes. Brunch is available on Saturday and Sunday and includes a smoked gouda grit bowl with fried oyster mushrooms and a frittata with vegetables and cheeze.

Go Vegan San Antonio, 14530 Roadrunner Way, San Antonio, TX 78249

Go Vegan San Antonio food truck serves ginger berry tea, wings, mac n cheese, quesadillas, BBQ burger mac, loaded kimchi fries, and more.

Graze Kitchen, 7355 Buffalo Dr., Ste. 2, Las Vegas, NV 89113

Located in a Strip Mall in SW Vegas, on S. Buffalo Dr. and W. Warm Springs Rd. this restaurant offers carefully prepared healthy, fresh, flavorful food. With seitan and faux-meats made in-house, options include Mexican, Californian, and Korean Buddha Bowls; sandwiches; and salads. Or order shareables for the table, such as nachos, heart-of-palm-based crab cakes, fries, and hummus. Complementing the food options (all stylishly presented and served in sleek, clean, modern surroundings) are many familiar and unusual drink choices, including wines, beers, hard kombuchas, teas, and Dark Moon locally roasted coffees.

Miss Chickpea’s Cafetal, 8002 Callaghan Rd., Ste. 106, San Antonio, TX 78230

Miss Chickpea’s Cafetal is a vegan cafe serving up fresh pastries, organic lattes, hot sandwiches, salads, and smoothies. Popular breakfast and brunch items include breakfast tacos, soy chorizo breakfast plates, and tofu scramble kolaches. They offer a daily lunch special and cook a fresh pot of soup every day. Homemade breads are used in their sandwiches including the Torta de Jamón (a bolillo filled with smashed pinto beans and griddled vegan homemade seitan ham). Several menu items have a Mexican and Central American flair such as quesadillas and pupusas (a freshly griddled corn masa stuffed with beans and cashew-based queso). Their smoothies use organic fruits and are only sweetened with dates. The menu offers several baked goods such as cookies, cupcakes, and toaster pastries.

Nightshade, 1079 Mainland St., Vancouver, BC V6B 5P9 Canada

Nightshade serves globally infused cuisine with innovatively combined, seasonal, local ingredients in appetizers such as Mushroom Kara-age featuring local organic oyster mushrooms with a spicy, pickled, sauce, Masala-seasoned Golden Cauliflower, Cambodian Pumpkin Soup, and imaginative sushi as well as main dishes such as Sunchoke Black Truffle and Spaghetti Carbonara. Nightshade welcomes special events and offers Lightshade—a room with a 1980/1990s vibe for private dining, cocktail parties, or conferences.

Romeo’s Vegan Burgers, 5518 South Blvd., Charlotte, NC 28217

Located in SW Charlotte near the 21/77, this all-vegan take on a classic drive-through burger joint offers fries, lemonades, milkshakes, and Beyond and Impossible burgers with Follow Your Heart cheese and homemade sauces, which they boast are good enough to win converts from meat-eating.  Eat in the bright, classic diner style interior or take your food to go. They also have a food truck which will continue to travel around Charlotte: follow them on social media @romeosveganburgers to see where it will be next.

Sound Mind Treats, Indianapolis City Market, 2442 Central Ave., Indianapolis, IN 46205

Sound Mind Treats offers delectable pastries, custom cakes, homemade pies, and more.

Vegan Tierra, 8755 Stirling Rd., Cooper City, FL 33328

Asian soba noodles, tabbouleh, spaghetti Bolognese, vegetable fried rice, green salad, and other dishes are available at Vegan Tierra.

Vegetarian Resource Group College Scholarship: New York City Area $5,000 Vegetarian, Vegan, and Animal Rights Award

The Vegetarian Resource Group will be awarding $30,000 in college scholarships to high school seniors graduating in Spring, 2022. $10,000 of these scholarships specifically will be awarded to students from New York City, Long Island, or Westchester. Deadline is February 20, 2022. We will accept applications postmarked on or before FEBRUARY 20, 2022. Early submission is encouraged.

New York applicants will be judged on positive veg activism, animal rights promotion, and financial need. 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 will ask semi-finalists for more information. Scholarship winners are contacted by email or telephone. Please look at your email.

Vegetarians do not eat meat, fish, or fowl. Vegans are vegetarians who do not use other animal products such as dairy or eggs.

To apply for the New York City Area awards, please see:

New York City Area $5,000 Vegetarian, Vegan, and Animal Rights Scholarship for Graduating High School Seniors

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

For information about other scholarships, see https://www.vrg.org/student/scholar.htm

Special thanks to our neighbor Roland Park Bagels in Baltimore, Maryland for promoting The Vegetarian Resource Group by giving away 5 memberships through their social media. Customers had to tell them why they should get a subscription to our magazine. The bagel shop also encouraged their customers to follow us on Facebook. We greatly appreciate all their support!

Roland Park Bagels offers many vegan options on their menu including vegan JUST Egg and vegan cheese bagel with optional vegan sausage added; vegan BLT made with tempeh bacon; vegan Chik’n sandwich; vegan pizza bagel; vegan falafel wrap; vegan parfait; plus more!

For information see: https://www.rolandparkbagels.com/

Winter is the perfect time to serve a vegan stew. Zel Allen serves up several international stews in a previous edition of Vegetarian Journal. Enjoy:

Burgoo (a regional stew from Kentucky)
Harira (the national soup/stew of Morocco)
Neapolitan Cannellini Ragu (Italian stew) along with homemade Parmesan
South African Potjiekos
African Pumpkin Stew
Rajastani Ragout (Indian inspired stew)
Savory Indonesian Stew
Guisada Mexicana

The entire article can be read here:
http://www.vrg.org/journal/vj2017issue4/2017_issue4_travel_world.php

To subscribe to Vegetarian Journal, visit:
http://www.vrg.org/member/2013sv.php

By Reed Mangels, PhD, RD

Over the years, we’ve gotten emails that sound something like this: “I’d like to eat more beans but … I get a lot of gas/I feel bloated/I have uncomfortable cramping.”  While some people experience an increase in gas production when they eat beans, it varies from person to person.

Beans contain a type of carbohydrate that humans can’t digest. This carbohydrate moves through our intestinal tract and is fermented by bacteria in our large intestine. The result of this fermentation is gas. Beans aren’t the only food known to cause gas production. The list is long and includes vegetables in the cabbage family, sorbitol (a sugar substitute), carbonated beverages, and bran.  Individuals may be aware of other foods that are triggers for them.

Some of these foods, like sorbitol and carbonated beverages, are easily avoided. Beans, however, are a significant part of many vegans’ diets. Fortunately, there are ways that you can reduce the effects of beans.

If you’ve abruptly increased the amount of beans that you eat, take a step back. Start with ½ cup of beans a day and after several weeks, add another ½ cup, gradually finding the amount that you can tolerate.

Try experimenting with different types of beans – lentils, chickpeas, and split peas are often said to be less gas-producing although this varies from person to person.

If you cook beans from scratch, soak them overnight and discard the soaking water. A lot of the indigestible carbohydrates end up in the soaking water so that discarding it, reduces the amount of “food” for intestinal bacteria to ferment. Adding a tiny pinch of baking soda to the water when you cook beans can also help reduce their indigestible carbohydrate content.

Take a look at your eating habits. I’ve found that gulping down a bean burrito or quickly eating a bowl of lentil soup when I’m stressed leaves me with a bellyache that I don’t get when I slow down and eat in a more relaxed way.

Try keeping food records – writing down what you ate and how you feel. You may find that you can tolerate beans by themselves but not beans with a big plate of cabbage. Or maybe every time you’ve had serious gas, you had eaten a large apple or drank black coffee on an empty stomach. Your food record will help you to see more about the ways that the foods you eat and drink affect the way you feel.

If your diet is especially high fiber, try cutting down on fiber a bit – eat more cooked and fewer raw foods –  and see if that helps.

Avoid notorious gas triggers like carbonated beverages, drinking from a straw, chewing gum, eating rapidly, using sorbitol or other sugar alcohols.

Of course, if you’ve been able to eat beans without their having much of an effect and suddenly find yourself with a great deal of gas or cramping after eating an amount of beans you used to tolerate, it’s worth contacting your health care provider. Sometimes this type of change in food tolerance can be symptomatic of another issue. Additionally, some research suggests that aging could result in a reduced ability to handle the indigestible carbohydrates found in beans.

People generally think of sweet dishes when chocolate is featured; however, chocolate is often used in savory recipes. Debra Daniels-Zeller’s previous Vegetarian Journal article called The Savory Side of Chocolate features these vegan dishes: Chocolate Balsamic Vinaigrette; Slow-Simmered Black-Eyed Peas and Corn in Barbecue Sauce; Black Bean and Yam Enchiladas Infused with Chocolate; Sweet and Smoky Barbecue Sauce with a Hint of Chocolate; Baked Tempeh in Sweet and Smoky Barbecue Sauce; Chocolate Mole; Chocolate-Infused Shepherd’s Pie; and Chocolate Sweet Potato Drop Biscuits. Debra also describes the various varieties of dark chocolate.

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

Due to the generosity of an anonymous donor, The Vegetarian Resource Group each year will award $20,000 in college scholarship money to graduating U.S. high school students who have promoted veganism/vegetarianism in their schools and/or communities. Vegetarians do not eat meat, fish, or fowl. Vegans are vegetarians who do not use other animal products such as dairy or eggs.

One award of $10,000 and two awards of $5,000 will be given. Entries may only be sent by students graduating from high school in spring 2022. Deadline is February 20, 2022. We will accept applications postmarked on or before February 20, 2021. Early submission is encouraged!

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegan/vegetarian 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.

For details on the contest, see: http://www.vrg.org/student/scholar.htm