If you ever visit Cape May, New Jersey, you may want to try out the vegan ice cream offerings at Fine Fellows Creamery. Located right across the street from the ocean, you can sit outside and enjoy a cup of vegan ice cream (we sampled vegan Caramel-Fudge and Mint Chip; flavors vary each day) or a vegan milkshake.

For more information see https://www.facebook.com/finefellowscreamery/ or https://www.instagram.com/finefellowscreamery/?hl=en

photo from livelovefruit.com

By Chloe Khachadourian and Neha Vivek, VRG interns

If you’re vegan and would like to learn more about unexpected sources of iron, then this article is for you. Read on to find out about our experiences with finding iron in vegan foods, vegan iron sources, the stereotypes about vegans and their iron consumption, and the importance of iron in the human body.

Before writing this article, we went on a scavenger hunt in grocery stores near us to locate vegan food that contained 10% or more of the Daily Value of iron per serving. To do this we looked at the nutrition label of each product and we looked at the serving size of the product and the bottom section of the nutrition label. On almost all of our products this section stated the iron with a number in milligrams, indicating how many milligrams of iron, and a percentage to see how much of the Daily Value for the day the product has (to learn more what Daily Value means, look at this article by the VRG). We were surprised by the variety and type of foods that we were able to find. For example, going into the grocery store, we didn’t think foods like whole wheat spaghetti, pumpkin purée, or cocoa powder had a lot of iron in them, but they do. It was a nice surprise because we love incorporating these foods in some of our weekly meals and desserts that we make and you can find them in most grocery stores. All you have to do is go into a grocery store near you, like Safeway or Whole Foods, and just explore. You will be surprised by the amount of iron that is in some vegan foods.

When people hear that you are vegan they sometimes ask: How do you get enough iron? Many people think of iron exclusively as something found in animal flesh, making it difficult for people to imagine how to get iron in a vegetarian or vegan diet. However, iron is found in plant foods such as leafy greens. Compared to iron found in animal products, of which 5 to 35 percent is absorbed, plant-based iron is less absorbed; roughly 2 to 10 percent is absorbed (1). Absorption of the form of iron found in plant foods can be increased by eating a food rich in vitamin C such as oranges or tomatoes along with the food supplying iron. It is important for those that eat animal products and for vegans to consume iron-rich foods to prevent iron deficiency.

Vegan Food and Meals with 10% of or more of the Daily Value for Iron (Most to Least):

 Variety of Vegan Foods with Iron

If you’re looking for new inspiration for vegan food and meals with a good amount of iron in them, then this section is perfect for you.

• Legumes: Legumes are an amazing food. They contain lots of protein, fiber and you guessed it, iron. Some examples are lentils, chickpeas, dried beans, and soybeans. You can make a variety of meals using these foods and they are so healthy for you.
• Grains and Cereals: Do you like to eat oatmeal in the morning? If you do, then you’re starting your day well. Oats, quinoa, and most fortified cereals have a good amount of iron in them, so eat away.
• Nuts and Seeds: Nuts and seeds are good sources of iron and there are so many options to choose from such as pistachios, almonds, cashews, pine nuts, pumpkin seeds, sesame seeds, flax seeds, and hemp seeds.
• Vegetables: Many vegetables including spinach, kale, and broccoli are good sources of iron.
• Dried Fruits: Dried fruits are another great food to eat and they almost taste like candy. Some dried fruits that supply iron are dried apricots, prunes, and raisins.

Importance of Iron

Iron is found in a protein in red blood cells called hemoglobin. Hemoglobin transports oxygen from the lungs to the rest of the body. However, oxygen transport isn’t the only function iron has in the human body. Other important functions of iron include:

1. Energy production
2. Immune function
3. Brain function
4. Cellular function

If humans don’t have enough iron, negative health effects can occur such as decreased oxygen delivery to the entire body. This lack of oxygen transportation can lead to other negative health effects such as:

• Fatigue and weakness
• Dizziness
• Headaches
• Shortness of breath
• Problems with concentration

The takeaway from all of this is that iron is an important mineral that we need to make sure we have enough of.

Reference

1. Monsen ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability. J Am Diet Assoc. 1988;88(7):786-790.

For more information about iron see these other articles by the VRG:
https://www.vrg.org/nutrition/iron.php

https://www.vrg.org/journal/vj2023issue1/2023_issue1_foods_high_in_iron.php

The contents of this website and our other publications, including The 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.

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.

Donate at vrg.org/donate or make checks payable to The Vegetarian Resource Group and mail to PO Box 1463, Baltimore, MD 21203.

Vegan Pecan Pie French Toast

Green Eggs Café in Ocean City, NJ, serves up several vegan breakfast dishes that are fantastic. Enjoy Vegan Pecan Pie French Toast; Vegan French Toast; Tofu Scramble, Vegan Breakfast Enchilada; Avocado Toast Platter; or a Veggie Burger. Portion sizes were generous and outdoor seating is available. What can beat a wonderful vegan breakfast not far from a boardwalk and beach?

For more information visit https://www.greeneggscafe.com/

photo from Bloom Kitchen & Co.

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: www.vrg.org/restaurant

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:

Bloom Kitchen & Co., 300 Oxford Rd., Unit 200, Oxford, CT 06478

Their aim is to serve vegan food that is convenient and delicious. Slider choices are Florentine Grilled Cheese Slider with Cheddar, spinach, tomato, and fresh pesto; grilled Hot Dog Slider with sauerkraut and smoky relish; crispy Chick’n & Waffle Slider with maple syrup; Portabella Mushroom; Burger Slider featuring red pepper, pesto, and spinach on ciabatta; Farmers Market Slider with grilled squash, tomato, and pesto on a crusty roll; and many more. There are Classic Cheese, Margherita Pizzas, and more. Fry Baskets include Crispy Chick’n Tenders and also Golden Fishless Filet & Fry Basket with fries, slaw, and tartar sauce. Bloom Bowls include Caesar and Southwest Salads. Latin Inspired Handhelds offer cheddar Quesadillas with guacamole and salsa; Loaded Southwestern Nachos with black beans, queso sauce, and salsa; cheddar Burrito; or Rice and Bean Bowl–both with brown rice, black beans, and Pico de Gallo. Kid’s Korner offers Grilled Cheese, Cheeseburger Sliders, or Chick’n Tenders. Side selections are Regular or Sweet Potato fries, Onion Rings, Mac and Cheese, fried Sweet Plantains, or Garden Salad. Desserts include Milkshakes or Ice Cream Cups made with your choice of oat-milk or coconut cream base and chocolate or vanilla flavor, Brownies, Jumbo Cookies, and rotating Specials. Note they also have a drive thru!

Stephanie’s Vegan Bakery and Café, 1436 N. Federal Hwy., Fort Lauderdale, FL 33304

Menus don’t get much more diverse than at Stephanie’s Vegan Bakery and Café. There are several Mexican-inspired items, such as tacos, quesadillas, and empanadas (all featuring plant-based “meats” and “cheeses”), as well as wraps, salads, and vegetable soup. For breakfast, there’s a variety of burritos, bagels, and toasts with plant-based “eggs.” There’s even a signature sushi roll! Then there’s the bakery: breads, cakes, and assorted pastries galore to delight the palette. Located not far from Hugh Taylor Birch State Park.

The Plantisserie, 7316 NE 2nd Ave., Miami, FL 33138

The Plantisserie’s eclectic cuisine includes Latin American, Thai, Indian, French and Italian cuisine. They proudly proclaim their use of organic ingredients and many dishes are gluten-free. Food is buffet style and priced by weight, unless you order on their website where individual Main portions are available. Breakfast offers Carrot Lox Bagel with organic homemade cashew cream cheese, everything bagel, marinated smoke carrots, dill, red onion, capers, and lemon as well as Tropical Overnight Oats (GF) with organic oats, chia seeds, pineapple, apples, nuts, oat milk, shredded coconut, and mixed nut butter to note a couple of options. Some Sandwich selections include Provence Sandwich featuring kale, cornichons, Pate Faux Gras (Lentils and Mushrooms) and aioli, as well as Tuscany Sandwich of roasted zucchini, squashes, spinach, tomatoes, and pesto. There are all sorts of Salads too. Have fun with their abundant list of imaginative Mains! Quinoa Fungi Risotto (GF) showcases cremini mushrooms with a seasoned coconut cream base. Veggies Coconut Curry (GF) offers broccoli, carrots, onions, garlic, ginger, coconut milk, jalapeño, and shredded coconut. There’s also, Jackfruit Ropa Vieja with Black Beans, seasoned Lentil Meatballs with Puttanesca Sauce (GF) both with Basmati rice as well as Chickpeas Masala, Green Curry Potatoes, and more! Two more of their popular dishes are Lasagna (GF) *No Pasta crafted with almond ricotta, eggplant, zucchini, onions, garlic, tomatoes, capers and Kalamata olives and Shepherd’s Pie (GF) featuring Beyond Meat crumbles, potatoes, raisins, olives, and more. Hope you’re not full because there are happier decisions to be made and Desserts to be savored! Besides Banana Bread, Carrot Cake, Brownies, and Cookies, some of the treats by Pamela Wasabi are Tiramisu Slide with GF double chocolate cookie crust, cold-brew, cognac, cacao, and more. Or, smile and say “Cheese” for her GF Guanabana and Strawberry, or Passion Fruit Cheesecake Slides. Creations by Raw Chef Carla include: GF Raw Chocolate Hazelnut Tart, GF Raw Matcha Donut, GF Raw Twix Bar made with sprouted buckwheat, all sweetened with maple syrup and dates. Home Sweet Earth offers Vegan Alfajor de Dulce de Leche—Dulce de Leche sandwiched between shortbread cookies.

The Veggie, 7504 Hwy. 72 W. A5, Madison, AL 35758

Vegan southern cuisine with a variety of dishes. Try The Cluckster or the Smoky Impossible Bowl!

Vegan and Vine, 502 E. Thunderbird Rd., Phoenix, AZ 85022

This family-owned restaurant is located in the Moon Valley area. They offer indoor and outdoor seating with a shaded, pet-friendly patio. Besides their regular menu, Brunch is available Saturdays and Sundays. Savory options include an innovative twist on Avocado Toast combining radish, apple, cucumber, and black sesame seed. Chilaquiles feature house made tortilla chips, salsa, black beans, tofu scramble, avocado, and crema. There are also house-made Biscuits and Gravy, Breakfast Pizza, Tofu Scrambles with veggies, and beans for Kids and Adults, Kids Pancakes, and more. Sweet selections are Yogurt Parfait with berries and Granola, Berry Pancakes, powdered sugar Beignets with berries and chocolate ganache, Crème Brulee, (coconut milk-based) with fresh berries and Apple Protein Bowl with peanut butter, chocolate chips and shredded coconut. Small Plates include Hearts of Palm Ceviche marinated in cilantro and lime, with house-made chips, Crispy Cauliflower, deep-fried, with buffalo sauce, house ranch, house gorgonzola, and celery and carrot shavings, or sautéed, chili-sauced, Spicy Garlic Edamame to note a few. Some Sides to Share are Brussels Sprouts with garlic, shallots and balsamic glaze, Mac & Cheese featuring Penne, edamame, and house made cheese sauce, or Wild Mushrooms in a seasoned, sautéed mix with vegan butter. There are also various Fries, Soups, and Chili. Salads include Waldorf, Caesar and others. Some Sandwich possibilities are Portobello Sandwich with roasted red peppers, truffle aioli, and mixed greens, Cheeseburger, Veggie Sandwich with hummus, and more. Entrees include Tacos and Pizzas, such as Margherita, Supreme and others. For Kids, there’s Baked Mac N Cheese, Chicken Tenders, Vegan Quesadilla, etc. Desserts include the sweet brunch items plus Bakers’ choice of Cookies and Cupcakes. The Market offers Prepared “Grab and Go” Vegan foods, vegan wine and fresh pressed juices.

Vujee Vegan, 4701 Meridian St. N, Huntsville, AL 35811

One of the restaurants located inside the Fountain, a collective shop containing multiple restaurants near Alabama A&M University, Vujee Vegan serves up veganized versions of classic comfort food. If you stop by, make sure to try Nashville Hot Chick’n Sandwich and their waffle fries with the secret sauce! They are also active on Instagram @vujee_vegan

Image by timolina on Freepik

It’s tomato season in America and you might be looking for some quick-and-easy vegan recipes featuring tomatoes. Try these:

Sautéed Collard Greens and Tomatoes (by Debra Wasserman)

(Serves 4)

1 teaspoon oil

1 pound collards, chopped

2 ripe tomatoes, chopped

2 teaspoons lemon juice

1/2 teaspoon garlic powder

1/4 teaspoon mustard powder

Sauté all ingredients together over medium-high heat for 7 minutes. Serve warm.

Broiled Herbed Tomatoes (from Simply Vegan)

(Serves 3)

3 tomatoes, cut in half

1 Tablespoon vegan margarine

1 teaspoon dried basil

2 Tablespoons nutritional yeast

Dash of salt and pepper

Place margarine, basil, yeast, salt, and pepper on top of tomatoes. Broil for 4 minutes, until tops are slightly brown.

Tomato Sauce (Sugo di pomodoro fresco from Vegans Know How to Party)

(Serves 4)

This is an uncooked tomato sauce, great for fresh tomatoes that are ripe or overly ripe. This sauce is not meant to sit, as it is most flavorful freshly prepared and served. This sauce will not freeze well, so make just enough to top al dente pastas, rice, or steamed greens.

1-1/2 pounds (about 4 cups) peeled, seeded, and chopped fresh tomatoes

3 chopped green onions

2 cloves garlic, minced

3 Tablespoons chopped fresh basil

2 Tablespoons olive oil

Combine all ingredients in a glass or plastic bowl (not metal). Spoon over hot pasta and serve immediately.

By Reed Mangels, PhD, RD

If you’re ever in Monterey, California, perhaps on your way to Big Sur, be sure to eat at El Cantaro, a vegan Mexican restaurant.

El Cantaro has an extensive menu that includes traditional dishes, favorites of Mexico, enchiladas, tacos, burritos, tortas, nachos, and tostadas. On a recent visit, it was hard to decide what to try. Would it be Chile en Nogada – a poblano chili pepper stuffed with veggie ground beef, pecans, and dried fruits with a sweet, creamy walnut sauce? Or maybe empanadas, stuffed with mushrooms and topped with guacamole, puréed beans, and vegan cheese. Or perhaps Tortilla Soup featuring veggie chicken, roasted corn, and tortilla strips in a spicy vegetable broth.

El Cantaro tacos   

I opted for two tacos. One, the Fish Baja Style Taco, combined vegan tuna with shredded cabbage and homemade mango salsa. The other, a Vegetable Taco, featured a variety of sautéed vegetables, beans, salsa, and vegan cheese on a homemade tortilla. I liked all the different flavors and the creative use of lots of vegetables.

El Cantaro tostada

My companion chose a Tostada de Nopales and a Spinach Enchilada. The tostada was a crisp tortilla topped with puréed black beans, nopales (cactus) salad, green salsa, vegan cheese, and avocado slices. The enchilada was filled with mushrooms and onions and topped with a creamy spinach sauce.

Spinach Enchilada

     All dishes were presented beautifully. We could indicate how spicy we wanted them (medium) and they were pleasantly spicy. El Cantaro has indoor and outdoor seating as well as take-out. They offer a selection of juices, smoothies, and other beverages. Their dessert menu includes vegan flan, vegan ice cream, and vegan cheesecake.

El Cantaro is at 791 Foam Street in Monterey, California. They are closed after lunch on Friday and all day Saturday. Check the website for updates on the hours that they are open.

Visit their website at https://www.orderelcantaro.com/.

To find a list of veggie restaurants in the USA and Canada visit: https://www.vrg.org/restaurant/index.php

photo by Chloe Khachadourian

By Chloe Khachadourian, VRG Intern

Nutrition is one of the most important parts of an athlete’s life. It helps with performance and recovery and to be the best, athletes need to eat good and healthy foods such as whole food plant-based meals. As an athlete myself (tennis), I know that when I eat whole food plant-based meals before a match, I feel and perform better. Athletes need that extra boost before a game or match and this bowl is perfect for this. It is healthy and delicious with amazing ingredients such as mushrooms, corn, peas, rice, beans, and more. It is also extremely easy to make and will only take up twenty minutes of your time. So if you are an athlete who cares about nutrition, recovery, and having an advantage over your opponents, then check out this recipe and try it today.

The Ultimate Vegan Power Bowl

(Serves 1)

⅓ cup canned cooked black beans

⅓ cup canned cooked pinto beans

Spices, to taste (garlic salt, onion powder, cayenne pepper, ground cumin, paprika, salt, etc.)

⅓ cup frozen sweet yellow corn

⅓ cup frozen peas

⅓ cup frozen edamame

⅔ cup 365 frozen organic mixed mushrooms (can be found at Whole Foods)

One piece teriyaki tofu (I recommend Nasoya Plantspired teriyaki tofu)

1 cup cooked white or brown Rice

1-3 Tablespoons hot sauce

1-3 Tablespoons teriyaki sauce

1-3 Tablespoons reduced-sodium soy sauce

Instructions:

Drain beans and warm them up in a pot. While they are warming up, add spices of your preference.

Put corn, peas, and edamame in a pot and warm up. I recommend adding a bit of salt.

Put frozen mushrooms in a pan and warm up. Add spices of your preference (ex. some salt, hot sauce, cumin, cayenne pepper, paprika, onion powder, soy sauce, etc.)

Take one piece of the tofu out of the package and put it on a cutting board. Cut tofu into square pieces.

Grab a bowl and put ingredients in. Start with rice for base. Then add mushrooms in one corner, the vegetables on one side, and the beans in the other corner next to the mushrooms. Then put tofu in a straight line in the middle between all of the toppings.

Drizzle optional hot sauce, teriyaki sauce, and soy sauce to taste on top of your bowl and enjoy!

Chef Nancy Berkoff, EdD, RD has some great tips and ideas to spice up your grilling season! If you’re looking for recipes, food safety tips, or meal ideas, then check out this article! Outdoor Feasts

Subscribe to Vegan Journal in the USA by visiting: Subscribe to Vegetarian Journal