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):

Blossoming Lotus Café and Juice Bar, 2122 NW Quimby St., Portland, OR 97210

Blossoming Lotus Café and Juice Bar offers a variety of plant-based foods, from smoothies to juices to green bowls. Green bowls feature a variety of vegetables including kale, avocado and edamame. The smoothies and juices include ingredients with a priority on various health themes. For example, the café offers a “heart strong” smoothie, and a “resilience and immunity” smoothie. They also offer dishes such as Mac and Cheese Bowl, Beet Crunch Bowl, Bibimbap, and more.

Dee’s Vegan To Go, 1540 West Blvd., Ste. 100, Charlotte, NC 28208

Dee’s Vegan To Go restaurant is a family restaurant that strives to serve sustainable meals to all families. They work hand in hand with local farmers in North Carolina. They first opened back in 2016 at the Charlotte’s Regional Farmers Market. They even work with artisans to help them run their bakery and café, completely served with vegan ingredients. When it comes to what they have on their menu, you can slurp up their homemade lemonade drinks or gorge on their sweet potato spice cake desserts! For entrees they provide jambalaya, teriyaki “chicken,” and mac and cheese. They also make an array of soups and sandwiches.

Earth Based Café, 329 Winchester Ave., Martinsburg, WV 25401

Earth Based Café offers various vegan renditions of American favorites. The expansive menu includes gourmet burgers and hotdogs, such as the Slawdog with coleslaw. The menu also contains subs and sandwiches, including the Buffalo “Chik’n” Sandwich. In the mood for something light? Try one of the eight salads – such as the Moroccan salad with greens, chickpeas, and mushrooms. Don’t forget to try one of the various appetizers – including their popular Mini Belgian Waffles with Buffalo “Chicken” Dippers.

Gegen, 5101 W.Sunset Blvd., Los Angeles, CA 90027

Gegen is most famous for their vegan burgers and fries. They also offer different vegan subs like sausage, hot dog sub, and falafel subs. They even make most of their drinks, from smoothies to chia seed rose water. Their breakfast items are the most diverse part of the menu. They make anything to acai bowls, bagel with cream cheese with tomato and basil, to no-bake protein balls. They also make their own pizzas and provide plenty of gluten-free options.

Riley’s Vegan Sweets and Eats, 1233 W. Brons Ave., Peoria, IL 61604

Birthday Cakes, donuts, brownies, cookies, cinnamon rolls, Oh my! Whether you’re looking to satisfy your sweet tooth or bite into a dessert that tastes as good as it looks, Riley’s Sweets and Eats has you covered. Their cruelty-free treats are made from scratch with organic ingredients.

The Purple Mint, 6171 Mission Gorge Rd., Unit 118, San Diego, CA 92120

The Purple Mint serves many different options of Vietnamese entrées, starters, noodle soups, salads, and vegan milk iced teas. One of their most popular entrees is the “black rice pasta in coconut milk,” along with many of their dishes, most are made with coconut milk for the flavor and extra creaminess in the dishes. They even have vegan orange “chicken!”

Tucos Tacos Lounge, 582 Kathleen St., Sudbury, ON P3C 2N3 Canada

With a casual vibe, and laid-back ambience, some of the delicious vegan dishes they offer include the signature Carnitas Tacos, which are filled with jackfruit carnitas, pico de gallo, and vegetables. Another dish to try is the Chili van Cleef made with house made seitan and soy chorizo chili. Other offerings include various tacos, burritos, nachos, salads, and churros for dessert.

Vegan Picnic, 1323 Polk St., San Francisco, CA 94109

Vegan Picnic offers a variety of dishes from sandwiches to breakfast foods. The menu has plant-based protein as a substitute for meat. The sandwiches range from hot sandwiches such as chicken and steak sandwiches to cold sandwiches such as caprese and “egg” salad. Further, breakfast foods include waffles and breakfast burritos.

Zhu Vegan Kitchen, 220 Washington St., Brookline, MA 02445

Zhu Vegan Kitchen offers an array of entirely vegan Chinese, Japanese, and Thai food, with plenty of gluten-free options as well. Main courses include General Tso’s Soy Protein, Kung Pao Eggplant, and Sweet and Sour Soy Protein. Noodle and rice options include Stir-Fried Udon and Pad-Thai. Don’t forget to try a dessert – such as fried ice cream or a banana spring roll – on the way out!

Share this handy poster with family and friends. You can also print it out and post it on your refrigerator. See: https://www.vrg.org/nutshell/VeganDietsinaNutshellPoster.pdf

By Reed Mangels, PhD, RD

A recently published study about fracture risk in non-meat eaters has received a lot of media attention. Here’s what you need to know.

What is the study?

The study is from the United Kingdom and was conducted by researchers at Oxford University and the University of Bristol. Study subjects were recruited between 1993 and 2001 and were studied until 2016. About 55,000 men and women were included in the study. At the start of the study, subjects were classified into 1 of 4 dietary groups based on their responses to a questionnaire which asked questions like “Do you eat any meat?” The groups were meat eaters, fish eaters (did not eat meat but ate fish), vegetarians (did not eat meat or fish, but ate one or both of dairy or eggs), and vegans (participants who did not eat meat, fish, dairy, and eggs). At the start of the study there were 29,380 meat eaters, 8,037 fish eaters, 15,499 vegetarians, and 1,982 vegans. 

     Some subjects completed a similar follow-up questionnaire in 2010. The majority of subjects had followed the same diet for years before the start of the study. For example, 88% of fish eaters, vegetarians, and vegans had not eaten meat for at least 5 years before recruitment, 85% of vegetarians and vegans had not eaten fish for at least 5 years before recruitment, and 82% of vegans had not eaten eggs or dairy for at least 3 years before recruitment.

     During the follow-up period, the occurrence of fractures was determined through use of the National Health Service’s records. The study’s goal was to determine if there were differences in fracture risks between vegetarians, vegans, and non-vegetarians.

What did it find?

Over the follow-up period which averaged 17.6 years, there were 3,491 fractures – 566 arm fractures, 889 wrist fractures, 945 hip fractures, 366 leg fractures, 520 ankle fractures, and 467 other fractures. The researchers were not able to determine how many fractures were due to trauma like auto accidents and how many were due to osteoporosis (weak bones).

     Compared with meat eaters, vegetarians and vegans had a higher risk of total fractures and hip fractures and vegans had a higher risk of leg fractures and of vertebral fractures. Vegetarians had a 25% higher risk of hip fractures than did meat eaters while vegans had more than twice the risk. No significant differences were seen between the groups in the risk of wrist or ankle fractures or the risk of arm fractures after controlling for body mass index (BMI).

     Differences in BMI between the groups account for some of the differences in fracture risk. Vegans tend to have a lower BMI on average. A lower BMI has been associated with less dense bones because bones are strengthened by weight-bearing exercise. If a person weighs more, their bones do more weight-bearing. Additionally, some studies have found increased risk of hip fractures with lower BMIs, possibly because of less fat to cushion the hip when a fall occurs.

     The vegans had lower average intakes of calcium and protein from food. The average calcium intake of vegans was 591 milligrams per day, considerably below the approximately 1,000 milligrams per day which was the average for the other diet groups. However, even when only those study participants who had calcium intakes above the U.K. recommendations were examined, the vegans still had a higher risk of bone fractures. The differences in dietary protein and calcium intake do not account for all the differences in fracture risk between the groups and the researchers were unable to explain why differences in fracture risk persisted even after their data were adjusted for differences in BMI and calcium and protein intake.

     Additionally, there was a higher risk of total fractures among vegans who were not very physically active and who had a low BMI but vegetarians (not vegans) with a higher BMI had a higher risk of hip fracture. There were a limited number of subjects who were in these subgroups which makes it difficult to be confident that these results would hold in a larger group.

What are the study’s limitations?

While the investigators examined dietary calcium intake, they did not determine if there were differences in intake of calcium supplements, nor did they investigate vitamin D intake or status. Adequate vitamin D is needed to promote calcium absorption. They also did not investigate vitamin B12 status or intake. Inadequate vitamin B12 is associated with an increased fracture risk.

     Because of the observational nature of this study, it is not possible to say if changes in vegans’ dietary or supplement practices (such as increased calcium, vitamin D, vitamin B12, or protein intake) could have affected their risk of fracture.

Are there practical implications?

This study alerts vegans that they may be at increased risk for several types of fractures including hip and vertebral fractures. Vegans should follow general recommendations to promote healthy bones including:

• Meeting calcium recommendations,
• Getting adequate vitamin D,
• Getting enough protein,
• Using fortified foods and/or supplements to meet recommendations for vitamin B12,
• Getting weight-bearing exercise.

Tong TYN, Appleby PN, Armstrong MEG, et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020;18(1):353.

By Reed Mangels, PhD, RD

Did you ever wonder how much vitamin B₁₂ you need or how often you should take a supplement or use foods fortified with vitamin B₁₂? VeganHealth.org, a website where vegan registered dietitians review the scientific literature related to the health benefits of a vegan diet, has just updated their vitamin B₁₂ recommendations. The recommendations are based on the Recommended Dietary Allowances (RDAs) and the more recent European Food Safety Authority’s Adequate Intake value for vitamin B₁₂. These recommendations and the supporting information detailing how the recommendations were developed are based on the most current evidence and address many questions that consumers and health care professionals may have about vitamin B12.

Get ready for a delicious Vegan Essentials holiday! Whatever you’re celebrating this year, we’ll be carrying all your favorite vegan roasts, sides, desserts, everything for the new year and everything in between! We carry over 2,100 different vegan items from hundreds of different companies! From all your favorite staples to small companies sold exclusively through us, we have you covered and we ship everywhere! And for the months of November and December, get 10% off your orders with the code VRG! Everything is always vegan at Vegan Essentials. Use this link: https://store.veganessentials.com/?Coupon=VRG

Whether you live in London, England or plan on visiting, the restaurants below serve up a wide variety of vegan cuisine. Enjoy!

Karma Oriental: Vegan Southeast Asian food including Thai dishes, Bento boxes, and more. https://www.karmaoriental.co.uk/

Mr. India: Vegan Indian food including Biryani boxes. https://www.mrindiadelivery.co.uk/

Vebabland: Vegan kebabs reinvented along with desserts. https://www.vebabland.co.uk/

Friesology: Vegan fries and boxes. https://www.friesology.co.uk/

Texcoco: Wide range of vegan Mexican food. https://www.texcoco.co.uk/

Vegan World: Featuring American junk food, Indian and Asian starters, burgers, kebabs, boxes, pizza, side dishes, shakes, and desserts. https://www.veganworldtakeaway.co.uk/

Yooow Vegan: Vegan Caribbean food. https://www.yooowvegan.co.uk/

Two Peas: Primarily vegan serving burgers, pizza, etc.  https://www.two-peas.co.uk/

According to CNN, “The company said Monday that it will test the new plant-based burger in key markets next year. After testing a plant-based burger in some international markets, “we have created a delicious burger that will be the first menu option in a plant-based platform,” said Ian Borden, president of McDonald’s (MCD) International. He added that the McPlant line could eventually include plant-based chicken and breakfast sandwiches, too.” For more info, see https://www.cnn.com/2020/11/09/business/mcdonalds-chicken-sandwich-delivery/index.html

For information on other quick service chains, go to https://www.vrg.org/fastfoodinfo.php

You can now read the latest issue of Vegetarian Journal on Kindle. Some of the articles in this issue include Heavy Lifting (a wide variety of vegan sweet and savory dips, gravy, and sauces for winter); You Don’t Know Jack (creative jackfruit recipes); Nutrition Hotline: Vegan Food During Hospitalization; Scientific Updates; Product Reviews; Harris Poll Results: How Many Vegans and Vegetarians in the USA; VRG’s 2020 Scholarship Contest Winners; and More!

You can subscribe to the Kindle version of Vegetarian Journal in the USA and United Kingdom. In the USA, visit: https://www.amazon.com/dp/B07LBY2Y7K/ref=sr_1_1?ie=UTF8&qid=1544727482&sr=8-1&keywords=B07LBY2Y7K In the United Kingdom, visit: https://www.amazon.co.uk/dp/B07LBY2Y7K/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1544731957&sr=8-1&keywords=B07LBY2Y7K

By Lucia Rivera, VRG Intern

During the virtual 2020 Food & Nutrition Conference & Expo, food policy and public health experts Alana Davidson and Marsha Spence spoke to the issue of food insecurity among college students in their session “Failing to Make the Grade: Food Insecurity on College Campuses.” The goal of this session was to “educate RDNs about the current literature on food insecurity prevalence and its effects on academics, provide examples of programs on college campuses to improve food security, and explain SNAP rules for students and how to increase SNAP participation among this vulnerable demographic.”

     The speakers began by discussing “Food Insecurity Rates Among College Students in the US” and highlighting the most at-risk groups among college students. “While there are no national data on how many students are food insecure, campuses and states have been publishing shocking research on this issue over the last few years. For example, a recent study of 86,000 students found 48% of students surveyed reported food insecurity,” the speakers explained in their abstract for the session. More specifically, however there are higher rates of food insecurity among students at 2-year colleges than at 4-year colleges. Furthermore, students who are Black, are Latinx, are single parents, have a disability, are part of sexual or gender minorities, are from low income backgrounds, are first generation college students, are at low wage jobs, or are foster kids are more likely to be food insecure.

     According to the speakers, coping strategies for food insecurity such as buying the cheapest food, skipping meals, not paying bills, not purchasing school supplies or medicine, and couch surfing are ineffective ways for college students to address this problem. Instead, the speakers provided several solutions that can be implemented to address food insecurity on college campuses, including food pantries; food apps; gleaning and repackaging food; having edible walkways and campus gardens; educating faculty, staff, and students about food insecurity and available resources; and more.

     Additionally, the Supplemental Nutrition Assistance Program (SNAP) is being severely underutilized by college students, argued the speakers, as “the Government Accountability Office also released a 2018 report that estimated two million students were eligible for Supplemental Nutrition Assistance Program (SNAP) but did not receive benefits.” There are many eligibility requirements that students must meet to qualify for SNAP, which are updated every four years through the Farm Bill. For example, if a student lives on campus and has a meal plan, they are not eligible for SNAP. Students must also attend school more than half-time and have specific living arrangements.

     Davidson and Spence believe that outreach and initiatives to educate students on SNAP and their potential eligibility is critical to solving food instability among college students. This includes working with the Department of Higher Education and Department of Children and Families to destigmatize SNAP and dispel common confusion about SNAP eligibility.

     Unfortunately, the speakers predicted the current pandemic will worsen food insecurity among college students, especially since federal legislation does not really address college food insecurity during the pandemic and many students had their work hours reduced. Despite this, the speakers concluded the session by emphasizing the work still needed to be done to address this national issue and the way that SNAP can help do so.

For vegan SNAP menus and recipes, see

https://www.vrg.org/nutrition/snap-weekly.php
https://www.vrg.org/nutrition/snap-shopping-list.php
https://www.vrg.org/journal/vj2020issue2/2020_issue2_vegan_menus.php

The Vegetarian Resource Group is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG responds to the public’s questions every day and sends literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, offices, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly or quarterly donor to The Vegetarian Resource Group.

During these challenging times, thanks so much for your support. You can donate online here: vrg.org/donate