By Reed Mangels, PhD, RD

A recently published study suggests that there is yet another reason to eat more fruits and vegetables. This study of 8,927 women, who had been diagnosed with breast cancer, asked the women about their diet every 4 years after their diagnosis. Over the follow-up period, averaging 11.5 years, slightly more than a quarter of the women died; almost half of the deaths were related to breast cancer. Women who ate more fruits and vegetables and women who ate more vegetables after their diagnosis had a lower risk of dying from any cause than did women with lower intakes of these foods. Women with the highest intakes of vegetables and fruits averaged 7.4 servings per day; those with the lowest intake averaged 2.2 servings per day. When the investigators examined specific foods, they determined that women with a greater intake of green leafy and cruciferous vegetables (vegetables in the cabbage family) had a lower risk of death than did women with lower intakes of these foods. Vegetables and fruits high in vitamin C and vegetables high in beta-carotene (like carrots, winter squash, and sweet potatoes) were associated with a lower risk of death. Blueberries appeared to be associated with a lower risk of death. Each 2 servings/week of blueberries was associated with a 25% lower risk of dying from breast cancer and a 17% lower risk of dying from any cause. Higher fruit juice consumption., but not higher orange juice consumption, was associated with a higher risk of death from breast cancer and from any cause.

Farvid MS, Holmes MD, Chen WY, et al. Postdiagnostic fruit and vegetable consumption and breast cancer survival: prospective analyses in the Nurses’ Health Studies. Cancer Res. 2020;80(22):5134-5143.

By Katelynn Budzich, VRG Intern

As an Environmental & Sustainability Studies minor at Loyola University Maryland, a requirement is to complete a capstone project. I was excited about this course because it would be an opportunity to use what I have learned in my classes, as well as, participate in something related to my interests in environmental causes. I first came across an internship position at The Vegetarian Resource Group from a list of places my professor (who runs the minor) sent out. The list included some environmental focused work opportunities. However, the one that stood out to me was The Vegetarian Resource Group. My two passions in life are food and writing. Thus, The VRG was a perfect amalgamation of the two.

     All of the experiences I read online that other interns had, sounded amazing, so I was excited to potentially find myself doing similar work. However, as an intern during the Fall 2020 semester of my senior year, COVID-19 became a reality and changed what my internship experience at The Vegetarian Resource Group would look like. There were certain projects that I could no longer complete, seeing that everything was now virtual and had to be catered to online work. At first, I was worried I would miss out on some great opportunities, yet, after filling out my project schedule, I knew I was going to enjoy my time at The Vegetarian Resource Group because despite restrictions, all of the projects were right up my alley and seemed like great learning experiences.

     I worked on many projects related to my love of food and major in marketing. One article included reviewing a local restaurant in Maryland that serves vegan food. I chose a restaurant located in a food hall that my friends and I always go to. Every time I am there, I always pass over the vegan restaurant, but I am glad I finally had an excuse to try the food at that stall because it was delicious. After seeing what I ordered, some of my friends who are not vegan or vegetarian even ordered food from there when we went to the food hall again. This article was a great moment for myself as well as the people around me to better understand the possibilities of vegan food and how great the quality can be.

     I was also tasked with completing a book review that combined business lessons, veganism, and social responsibility. This project was a breath of fresh air because it was the one time in my day where I didn’t have to look at a screen and I could enjoy a good book. The book gave a lot of great tips on how to start and run a business that will stay with me beyond my time at The Vegetarian Resource Group.

     Some other fun projects I worked on were product reviews, an article on differing opinions on vegan commercials, and designing an advertisement for The Vegetarian Resource Group. The product reviews were such a fun experience because I got all of my friends involved and we tried the items together. They all tasted great and afterword, I did a short write-up on what we sampled. Next, when I was working on creating an article that shared vegans’, vegetarians’, and non-vegetarians’ opinions on vegan ads, I researched vegan commercials and contacted other interns and volunteers to participate, which was a great experience gathering and working with other volunteers from The VRG. I then asked all of the volunteers to watch the commercials and send back to me what they thought about them from the perspective of people with different eating habits, which I composed into an article. One more really fun project I completed was designing an advertisement to join The Vegetarian Resource Group. This was an opportunity where I could use some of my marketing skills and be creative, which I really enjoyed.

     My internship at The Vegetarian Resource Group was an amazing opportunity, especially during such a turbulent time. I have recently found an interest in going into the editorial or publishing industry after I graduate college, so my time at The Vegetarian Resource Group was a perfect introduction into that world. I learned so much about healthy eating, improved my writing abilities, and had the chance to put my marketing knowledge to use. Thank you to everyone I have worked with. The work I did and my time at The VRG made a disrupted senior year into a very memorable one.

For information on VRG internships, see: https://www.vrg.org/student/index.php

To donate to The Vegetarian Resource Group, visit: vrg.org/donate

By Rissa Miller, Senior Editor Vegetarian Journal

(Makes about 40 sandwich cookies)

Nothing says fall like biting into a gingery pumpkin cookie. Stuffing it with soft, fluffy vegan marshmallows only makes the experience better. Try this recipe with Dandies seasonal pumpkin mini marshmallows or their regular vegan mini-marshmallows. Testers agreed these cookies were especially comforting warm from the oven, served with hot tea or cocoa!

Dry Ingredients

2 3/4 cups flour, plus more for rolling

1 teaspoon baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

Pinch ground cloves (optional)

Pinch ground allspice (optional)

Wet Ingredients

1 cup vegan margarine, softened but not liquid (tested with Earth Balance and Country Crock Almond Plant Butter)

1 cup packed organic brown sugar

1/2 cup canned pumpkin puree (plain, not pie filling)

1 Tablespoon molasses

1 teaspoon vanilla extract

1 Tablespoon plain, unsweetened vegan milk

1 Tablespoons ground psyllium husk seeds

One 5-ounce bag pumpkin Dandies mini-marshmallows (plain mini Dandies work too)

2 Tablespoons decorative sugar (optional)

In a medium bowl, combine dry ingredients and sit aside. In a large bowl, mix vegan margarine, brown sugar, pumpkin, molasses, and vanilla with an electric mixer or by hand until well blended. Add in dry ingredients in three portions, mixing well each time. Quickly add in vegan milk and ground psyllium husk seeds. This is the binder and psyllium sets up very fast, so several fast strokes or a few circles in the bowl with an electric mixer will do the job. Dough will be soft but not too sticky.

     Wrap in parchment paper or plastic wrap and chill in the fridge for at least one hour or up to overnight.

     When ready to bake cookies, preheat the oven to 350 degrees and line two cookie sheets with parchment paper or silicone baking sheets. 

     On a clean flat surface, spread some flour and rub flour on a rolling pin (a large jar or glass bottle will work if you don’t have a rolling pin). Working with half the dough, roll it flat until it’s about 1/8-inch thick. Add more flour as needed to prevent sticking. Using a standard (not widemouth) 12 oz. Ball jar, cut out circles and place on the cookie sheets. Repeat until all dough is used and there are about 40 “bottoms.” Top each dough circle with 2-3 Dandies, until all are used up from the 5-ounce bag.

     Repeat rolling second half of cookie dough and cutting circles. Place a dough circle on each Dandies-topped cookie and press edges lightly to keep the melty marshmallow inside during baking. If desired, top cookies with a sprinkle of decorative sugar.

     Bake 12-14 minutes at 350 degrees until cookies are lightly browned on the bottom and Dandies are melted. Some marshmallows will squish out the sides. Allow to cool on the pan 5 minutes before serving. Store in a sealed container on the counter up to 3 days or longer in the fridge (if they last that long!).

By Katelynn Budzich, VRG Intern

R. House is not your typical food hall. Located in the Remington area of Baltimore, Maryland arrive and be met by the sight of an imposing gray and orange building enhanced with rows of windows and opened garage doors that are vestiges of a former body shop. Walk inside and it is a food lovers paradise. Abound with ten exciting dining options, you will never leave here hungry. While surveying the various restaurants in search of you next great meal, don’t pass by STEM Farm + Kitchen without giving it a try; you won’t be disappointed.

     This restaurant has a plant-based menu that specializes in grain bowls, salads, sandwiches, juices, and smoothies. Sustainability being a core value of the restaurant, ingredients are sourced from STEM Farm + Kitchen’s own greenhouse as well as biodynamic farms in Maryland. You can’t go wrong with ordering any menu item, but the restaurant is known for their Korean BBQ cauliflower and rice bowl. After the first bite, it became clear why this dish is so popular. On a bed of brown rice, the bowl is overflowing with cauliflower florets that are large and hearty. The vegetable isn’t mushy or overcooked but instead it is satisfyingly crispy, especially for not being deep-fried. The cauliflower is a perfect choice to be slathered in the sweet and slightly spicy barbecue sauce. Finished with scallions, cilantro, and black sesame seeds, the Korean BBQ cauliflower and rice bowl is perfect for lunch or dinner. To wash it all down, a glass of the homemade green lemonade is an excellent option. Just like the name indicates, apples and kale vibrantly color the drink. This is not your average lemonade; instead it is a refreshing beverage that is balanced in flavor; not too sugary or overly tart, making it a perfect accompaniment to any bowl, salad, or sandwich you order.

     If you now find yourself suddenly hungry for STEM Farm + Kitchen, there are a few things to note first before you go due to COVID-19. This stall is closed on Mondays and Tuesdays and has varied hours during the rest of the week. You are able to go inside R. House and order at the register or you can order online for pick-up through their website. While there is no inside dining, weather permitting there is a lot of outside seating on the patio, which wraps around the side of the building. In addition, the menu at STEM Farm + Kitchen is limited at the moment. What is not currently being served on the menu are smoothies, acai bowls, fresh-pressed juices (excluding the lemonade), and juice shots. The full list of everything being offered is available here: https://www.toasttab.com/stem-farm-kitchen/v3.

     Who would of thought a vegan restaurant would stand out among sushi burritos or wood-fired pizza; but it totally holds its own as the only vegan restaurant in the food hall. This is not just food that is healthy, it is also food that transforms fresh ingredients into tasty meals for anyone to enjoy. Go to R. House, eat at STEM Farm + Kitchen, and the food will make you feel like you’re eating at your house.

For more information on STEM, see  http://stemfarmkitchen.com/

For information about other vegan restaurants in the USA and Canada see the VRG Restaurant Guide: https://www.vrg.org/restaurant/

For Federal Government workers who would like to donate to The Vegetarian Resource Group through the Combined Federal Campaign, our CFC number is #10601  

Thank you for your support!

Cooler weather has arrived in many parts of the USA and it’s time to roast vegetables! A previous article in Vegetarian Journal called Roasting for Flavor and Sweetness written by Sally Bernstein features these vegan roasting recipes: Roasted Cherry Tomatoes, Cinnamon Roasted Pears, Roasted Veggie and Tempeh Sandwiches, Garlic and Rosemary Potatoes, Roasted Baba Ganoush, and South-of-the-Border Red Pepper Dip.

Read the article here: https://www.vrg.org/journal/vj2002issue1/2002_issue1_flavor_sweetness.php

Another article that ran in Vegetarian Journal featuring vegan roasting recipes is called Roasting Vegetables and Fruit by Debra Daniels-Zeller. Recipes included are Roasted Kale Chips, Roasted Roma Tomatoes, Simple Roasted Root Vegetables, Whole Roasted Cauliflower, Roasted Maple-Cinnamon Apples, Quinoa Salad with Roasted Asparagus, Roasted Brussels Sprouts with Lemon-Dijon Sauce, Balsamic Roasted Portobello Mushrooms, and Orange Roasted Pineapple with Chocolate and Coconut Sorbet.

Find this article here: https://www.vrg.org/journal/vj2015issue1/2015_issue1_roasting.php

Subscribe to Vegetarian Journal in the USA: https://www.vrg.org/member/2013sv.php

By Chef Nancy Berkoff, EdD, RD

A good-quality tomato paste is a bit of summer sunshine in a can or a tube, just perfect for this cold time of year. Tomato paste is the concentrated essence of cooked tomatoes, period. When purchasing tomato paste, be certain that the main (and hopefully only) ingredient is tomato; a very small amount of salt or citric acid may be added, but is usually not necessary.

     Tomato paste is used to thicken and enhance the flavor and color of sauces, pasta fillings, salad dressings, soups, stews, chili, or in any items where you’d like the tomato flavor to stand out. You can coat sliced vegetables (such as potatoes, parsnips, plantains, or mushrooms) with tomato paste and bake or grill to create a tangy crust. Friends of ours use tomato paste as a sandwich spread, instead of ketchup. Use it sparingly, however, because tomato paste has an intense flavor. If you are using only a portion of a can of tomato paste remember to store the remainder in plastic or glass, never metal, and never, ever in the can (no, we have not been peeking into your refrigerator). If you like, you can freeze properly-stored tomato paste until it is needed.

     To make tomato paste, ripe tomatoes are first cooked for several hours to reduce moisture, are strained to remove the seeds and skin, and then are cooked further to reduce them to a thick, rich concentrate. Yes, you could try this at home, but you’d need lots and lots of tomatoes, pots that are not made of aluminum or copper (cast iron is best), and lots and lots of time. 

     Ever wondered what the difference is between tomato purée and tomato paste? We’re glad you asked! Tomato purée consists of tomatoes that have been cooked briefly and strained, resulting in a thick liquid with a consistency between tomato paste and crushed tomatoes. Tomato paste goes a step further, attempting to remove as much moisture as possible, capturing the tomato “essence.”

    Two tablespoons of tomato paste has only 30 calories with no fat and about 20 milligrams of sodium, a bit of fiber, some iron and potassium, and some Vitamin C and A. Tomato paste, and all tomato products, contains lycopene, a naturally-occurring plant chemical said to help reduce the incidence of certain cancers and cardiac conditions.

     Tomato paste is indispensable in any kitchen. You can use it in soups and stews, casseroles and roasted grains, and as a base for pasta and pizza sauces. Create toaster-oven pizza with bagels or English muffins topped with tomato paste, your favorite pizza flavorings (oregano, garlic, basil, etc.), a small spoonful of silken or soft tofu (or vegan cheese), and a sprinkle of nutritional yeast.

Through December 31, 2021, you can give a gift membership to The Vegetarian Resource Group (includes a 1-year subscription to Vegetarian Journal) for $15 each. Offer is valid in the USA only!

This is a terrific way to share the vegan message, as well as support VRG outreach. Gift subscriptions can be done online by simply typing in your message and the name and address of each gift recipient in the comments field. Go to: www.vrg.org/donate 

Chanukah is a time that extended families gather together. Here are some vegan recipes from The Lowfat Jewish Vegetarian Cookbook you can share with your friends and family during the 8-day celebration.

Potato Latkes
Serves 4

1-½ pounds potatoes, peeled and grated
1 medium onion, peeled and grated
3 Tablespoons cornstarch
1 Tablespoon fresh parsley, finely chopped
Dash of pepper
2 Tablespoons tamari or soy sauce

Mix all the ingredients together in a large bowl. Form 3-inch patties and fry in lightly oiled pan over medium heat for 10 minutes. Flip latkes and fry for another 10 minutes until crisp on both sides. Serve warm with applesauce or other cooked fruit.

Broccoli Latkes
Serves 5

1 pound broccoli, chopped into small pieces
2 pounds potatoes, scrubbed and cubed into small pieces
1 onion, peeled and finely chopped
3 cups water
½ teaspoon celery seed
Salt and pepper to taste
1 Tablespoon oil

Cook all the ingredients (except the oil) in a large covered pot over medium heat for 20 minutes. Drain mixture and mash ingredients together.
     Heat oil in a large non-stick frying pan over medium heat. Form 10 pancakes. Fry 8 minutes on one side. Flip pancakes and fry for another 5 minutes on the other side. Serve warm.

You can purchase the vegan recipe book The Lowfat Vegetarian Cookbook here: The Lowfat Vegetarian Cookbook

Due to the pandemic, many young people’s lives were upended with lost jobs and canceled study abroad classes. Thus we were honored with twenty-two virtual summer and fall interns/volunteers from high school through college and beyond, who still needed their time to be useful.  

As one student said, “I am writing to express my deep gratitude to supporters of VRG, which allowed me to live and function when the whole world seemed to pause. I had the opportunity to participate in VRG’s summer internship program which gave me a way to escape and focus on things other than my collapsing world. During the internship,

I did the only thing I always loved doing, which is express with words, on a topic (vegan) that has truly changed my life.”

PhD nutrition student Kavitha, based on a question sent to us from a registered dietitian, added information about potassium and phosphorus to our plant-based milk chart. A Johns Hopkins student worked on research around links between potential pandemics and concentrated animal feeding operations. A Masters nutrition student from Mexico is doing her internship with VRG looking at vegan calcium sources and Latinos. A high school student who hopes to do pre-med studies has interviewed vegan doctors and dietitians for us.

A rising college freshman from Alaska let our readers know “that not everyone in Anchorage is hunting moose and fishing for salmon to stay alive through the winters.” She reviewed her favorite restaurant where she can find vegan options. And two of our interns from Cornell and University of Delaware assisted Marcy Schveibinz with a cooking class she is teaching to formerly homeless men who are in a residential living program.

Thank you so much to Marcy, VRG Nutrition Advisor Reed Mangels, Vegetarian Journal Editor Rissa Miller, and VRG researcher Jeanne Yacoubou who helped us work with all these individuals, so that they could continue to learn and contribute even with the chaos in their lives.

In spite of a tumultuous 2020, we continue to be very busy. Reed Mangels, PhD, RD spoke virtually about vegan/vegetarian children at the Maryland Academy of Nutrition and Dietetics Annual Meeting.

She will also be conducting a 2-hour webinar in December on vegetarian diets for the NY state WIC Women, Infants, and Children agencies (RDs, nutrition assistants, and peer counselors). And volunteer Elsa Spencer, PhD is doing a virtual vegan nutrition session for students at Northern Virginia Community College.

The 2020 Dietary Guidelines Advisory Committee has completed their review of the evidence on nutrition and health. The final report reflects the Advisory Committee’s full examination of the evidence using three rigorous approaches: data analysis, systematic reviews, and food pattern modeling. The Scientific Report also includes advice to the United States Departments of Agriculture and Health and Human Services to consider in the development of the next edition of the Dietary Guidelines for Americans. Reed and The Vegetarian Resource Group submitted comments on the Advisory Committee report to the U.S.D.A. and H.H.S. to consider for developing the 2020-2025 Dietary Guidelines for Americans. This document influences policies and food purchasing decisions throughout the country for years. 

Our national polls on the number of vegetarians and vegans continues to be helpful to businesses, students, academics, and health professionals. For our 2020 poll, we even received a note from a rheumatologist doctor in Brazil who wanted to cite the polls as she was earning her masters in Osteoporosis and looking at vegan diets. 

Thank you to dietitians Reed, Eric, Cathy, Chef Nancy, and Julie, as well as Elsa for volunteering at our Academy of Nutrition and Dietetics virtual VRG booth. It was not the same as physically interacting with people, but it was still impactful. We had 1,268 visitors come by the booth. The conference said they had 13,600 registered attendees from 66 countries. 

Comments in our dietetic conference online chat varied from “I relied on so many of the PDFs and resources available on the website when I was curating resources for cooking classes that I was developing a couple years ago” to “Hi I just wanted to share I’ve been a fan for years, especially for using your vegan iron sources handout.” Another attendee asked about access to our “Ingredients Are They Vegan,” Vegetarian Nutrition, and patient education handouts.

Thank you so much to our supporters in these tough times who enable us to assist young people, do research, help consumers, and provide information to health professionals. May next year be better than 2020 for those that are struggling.

Please donate at vrg.org/donate