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For those that are depending on nutritional yeast for B12, please take note that there are very large differences in amounts, depending on the brand. Some products do not have any B12. Please read labels. The same can apply to plant milks or any other fortified foods, which may be fortified at different amounts, or not fortified at all.
See this chart for nutrients in various nutritional yeast brands: https://www.vrg.org/nutrition/vitamin-b12-and-nutritional-yeast.pdf
Many people sprinkle nutritional yeast on popcorn or other foods. Here are some recipes with nutritional yeast that you may want to try:
https://www.vrg.org/journal/vj2017issue3/2017_issue3_nutritional_yeast.php
https://www.vrg.org/journal/vj2017issue3/2017_issue3_vegan_cooking_tips.php
https://www.vrg.org/journal/vj2017issue3/VJ_issue3_2017.pdf
About everyone has heard now about the Impossible Burger, Beyond Burger, and similar meat-like veggie burgers. These burgers have been well-received by non-vegetarians. But how do they compare nutritionally with other plant-based burgers and meat-based burgers? Casey Brown, RD, researched this topic and presents a chart listing the cost, serving size, calories, fat, saturated fat, sodium, fiber, protein, iron, and vitamin B12 in various burgers.
Read this article that appears in the latest issue of Vegetarian Journal and also enjoy two burger recipes you can prepare at home here: https://www.vrg.org/journal/vj2020issue3/2020_issue3_newer_meat.php
To subscribe to Vegetarian Journal in the USA, see: https://www.vrg.org/member/2013sv.php
You can also 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
Chef Nancy Berkoff’s article “Easy as Apple Pie” appeared in an issue of Vegetarian Journal. Enjoy these recipes:
Read the article here including tips for making pie crust and accessorizing your apple pie: Easy as Apple Pie
To subscribe to Vegetarian Journal in the USA, see: https://www.vrg.org/member/2013sv.php You can also 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
Several months ago, The Vegetarian Resource Group began a lengthy research project with the goal of creating a Low-Cost Vegan Menus Based on USDA Supplemental Nutrition Assistance Program (SNAP) Budget. Little did we know how important this piece became during the pandemic. With so many people out-of-work there’s even greater need for food budgeting.
The piece states, “How inexpensive can a vegan diet be and still provide health-supporting food without requiring hours of travel to different stores and lots of meal preparation? Sometimes vegan diets are perceived as expensive. Our experience has been that they can be pricey if we choose lots of convenience foods and out-of-season produce, and mainly shop at specialty stores. We’ve also found that vegan diets can be incredibly inexpensive and can be planned using foods that are readily available in supermarkets and big-box stores. We decided to plan a week of vegan menus whose cost would not exceed the food cost allotment from the United States Department of Agriculture’s food assistance program.”
The article includes a SNAP Weekly Low-Cost Vegan Menu, as well as several vegan recipes.
You can read the entire article that ran in the most recent Vegetarian Journal here: https://www.vrg.org/journal/vj2020issue2/2020_issue2_vegan_menus.php
You can also find a Spanish version of this information here: https://www.vrg.org/blog/2020/06/09/snap-recetas-semanales-de-menos-costos-para-veganos-low-cost-vegan-menus-based-on-usda-supplemental-nutrition-assistance-program-snap-budget-spanish-version-available/
To support this type of research, please donate to The Vegetarian Resource Group here: www.vrg.org/donate
By Skyler Kilmer, VRG Intern
When I tell people that I eat a vegan diet, one of the very first questions that I get asked is, “Wow, isn’t that expensive?” My answer to this question is, “It depends.” Eating a vegan diet can get quite costly if we’re buying lots of mock meats, vegan “cheeses,” and other processed plant-based foods. But a vegan diet doesn’t have to be expensive. Essential staples that I keep in my pantry are also some of the least costly items at the grocery store. Foods such as beans, lentils, rice, pasta, and canned sauces are in many budget recipes. For numerous Americans who live under the poverty line, the misconception that vegan foods are expensive is a barrier to a lifestyle change.
The Dollar Tree is an option for grocery shopping on a budget because these stores offer a range of products that are nutritious, plant-based, and $1 or less. My biggest tip for shopping at Dollar Tree is to remember that it’s not a grocery store; instead, it’s a store that has a lot of groceries. Because of this, there are a few things to consider:
– Fresh fruits and vegetables are not available at most Dollar Tree stores. This menu will contain frozen or canned fruits and vegetables. Frozen produce is often nutritionally similar to fresh fruits and vegetables (1).
– Products are in smaller packages, so buying multiples of the same foods will probably be necessary.
– Some nutrients may be harder to find in foods at the Dollar Tree. Pay special attention to vitamin D, vitamin B12, zinc, iron, and calcium.
With these considerations, I’ve created a one-week menu that will feed a family of 4 (2 adults and two children who are 8- and 16-years-old). In November 2019 at the Dollar Tree in Greece, NY, this menu cost $116.
One Week Vegan Menu Using Foods from Dollar Tree To see the One Week Vegan Menu Using Foods from Dollar Tree, visit: https://www.vrg.org/nutrition/one-week-vegan-menu-using-foods-from-dollar-tree.pdf
Recipes
Tex-Mex Hash (serves 8)
1 Tablespoon vegetable oil (available at the dollar store, or use whatever oil is already on hand)
Two 32-oz packages frozen shoestring fries
Four 14-oz packages frozen peppers & onions
Two 15-oz cans black beans, drained and rinsed
Two 1-oz packets taco seasoning
10-oz can diced tomatoes with chilies, drained
In a pan, sauté peppers & onions and shoestring fries in oil until the fries are golden brown. Add beans and taco seasoning and stir until taco seasoning is well distributed. Cook until beans are warm. Serve topped with diced tomatoes.
Breakfast Burrito (serves four)
4 tortillas
Leftovers from Tex-Mex Hash (about half the recipe)
Spoon leftover hash into tortillas
Pancakes (serves 4)
by Reed Mangels, PhD, RD
1¾ cups all-purpose flour
1 Tablespoon + 2¼ teaspoons baking powder
3/8 teaspoon salt
1½ Tablespoons sugar
1¾ cups soymilk
5½ Tablespoons oil, divided
Combine flour, baking powder, salt, and sugar in a large bowl. Add 3½ Tablespoons of oil and mix until flour is moistened. Place the remaining 2 Tablespoons of oil in a large skillet and heat on medium-high heat. When the oil is hot, pour batter into circles about 4 inches across. Pancakes are ready to turn when the batter is bubbling almost to the middle. Flip and cook on the other side about 2 more minutes or until golden brown.
Sautéed Garbanzo Bean Wrap (serves 4)
1 Tablespoon vegetable oil
2 cups garbanzo beans
2 cups frozen spinach, thawed
2 teaspoons minced garlic
4 tortillas
In a pan, sauté beans, thawed spinach, and garlic in oil until spinach is warm and beans are slightly crispy. Add sautéed mixture to a tortilla, roll up, and serve.
Peanut Butter & Jelly Roll-Up (serves 1)
2 Tablespoons peanut butter
3 Tablespoons jelly
1 tortilla
Spread peanut butter and jelly onto tortilla. Roll tortilla into a log. Slice into approximately ½-inch slices.
Tuscan-Inspired Gnocchi (serves 4)
Two 17.6-oz packages gnocchi (the brand sold at most Dollar Trees is plant-based, but double check your packaging)
1 Tablespoon vegetable oil
Half 10-oz package frozen spinach
15-oz can garbanzo beans, rinsed and drained
1 Tablespoon minced garlic
1 handful sundried tomatoes
Cook gnocchi according to package instructions. Sauté spinach and beans with garlic in oil. Add tomatoes. Top gnocchi with veggies.
Beans & Rice Soup (serves 8)
1 Tablespoon vegetable oil
1 Tablespoon minced garlic
Two 10-oz packages frozen mixed vegetables
Two 10-oz packages frozen pepper and onions
12 cups vegetable broth
2 cups dried beans, soaked overnight, and drained
2 cups white rice (if brown rice is available, this adds even more nutrients to the dish)
Salt and pepper to taste
In a large pot, sauté garlic, vegetables, peppers, and onions in oil. Add beans and vegetable broth, heat until boiling and reduce heat to simmer for 30 minutes. Add rice and bring back to a boil, reduce heat and simmer for 30 more minutes. Add salt and pepper to taste. Make sure rice and beans are cooked to the desired texture. Serve immediately or freeze for later.
Chili Fries (serves 4)
10-oz package frozen peppers & onions
Vegetable oil for sautéing
Two 15-oz cans kidney beans, rinsed and drained
15-oz can tomato sauce
10-oz can diced tomatoes
3 Tablespoons chili powder
32-oz package frozen French fries
In a large pot, sauté peppers and onions in oil until peppers are soft and onions are translucent. Add kidney beans, tomato sauce, diced tomato, and chili powder. Simmer until warm and well flavored. Bake fries according to package instructions. Top fries with chili.
Broccoli Stir-Fry with Garbanzo Beans (serves 4)
1 Tablespoon vegetable oil
Two 10-oz packages broccoli stir-fry mix
Two 15-oz cans of garbanzo beans, rinsed and drained
In a frying pan, sauté stir-fry mix until veggies are soft. Add garbanzo beans and heat until warm. Season as desired, I think soy sauce will taste good if you have it, but salt and pepper to taste are also delicious.
Lentil Sloppy Rice (serves 8)
2 cups dry lentils, sorted and rinsed
2 cups white rice, uncooked
Water for cooking lentils and rice
Two 15-oz cans sloppy joe sauce
Cook lentils according to package instructions. Cook rice according to package instructions. Stir sloppy joe sauce into lentils, and simmer. Place lentils on top of rice and serve.
Lentil Bolognese (serves 8)
1 Tablespoon vegetable oil
10-oz package frozen peppers and onions
1 Tablespoon minced garlic
½ cup canned mushrooms
10-oz can diced tomatoes
1 cup vegetable broth
1 lb. lentils, cooked using package instructions
1 teaspoon paprika
1 teaspoon dried basil
1 teaspoon dried oregano
1-lb. box pasta
In a large pot, sauté peppers, onions, and garlic for 4-5 minutes in oil. Add mushrooms, diced tomatoes, and vegetable broth, bring to a boil and reduce heat to simmer. Stir in lentils and spices. Simmer until all flavors combine. Cook pasta according to package instructions. Top pasta with Bolognese sauce.
Reference
1. Brown MJ. Fresh vs frozen fruit and vegetables — Which are healthier? Published 2017. https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables
For more information:
https://www.vrg.org/journal/vj2006issue2/2006_issue2_mealplans.php
https://www.vrg.org/journal/vj2003issue1/2003_issue1_quick.php
https://www.vrg.org/journal/vj2009issue1/2009_issue1_rising_prices.php
Are you looking for places to purchase vegan candy and other treats for Halloween? Here’s some online sources that sell vegan goodies with a Halloween theme, as well as items sold in stores:
Amy’s Three types of chocolate candy bars.
Natural Candy Store Variety of chocolate, lollipops, and more.
No Whey Chocolate Wide variety of vegan chocolates that are allergy-friendly as well.
Yum Earth Organic lollipops, as well as hard candies.
By Ishva Mehta
Ishva is a winner of The Vegetarian Resource Group video contest. Ishva stated: I have been vegetarian my entire life. Hence, meat consumption has always been foreign and baffling to me. However, only recently, I ventured into veganism & plant-based living for moral reasons, and I already know that I am not turning back. Leaving dairy was difficult, but it is worth it. Now, not only do I notice a difference in my skin and overall health, but I also feel a sense of relief because I no more feel guilty when looking down at my plate. In my poem, “CHOICE,” I try to explain the wrongfulness in animal-product consumption that I experienced consuming dairy, ultimately striving to inspire masses to make the right choice.
To see her video, go to: https://www.vrg.org/veg_videos.php
Enjoy vegan sweet potato recipes created by Debra Daniels-Zeller in her previous Vegetarian Journal article titled “Sweet and Savory Sweet Potatoes.” Feast on Butterscotch-Sweet Potato Bread; Spicy Sweet Potatoes and Peas; Savory Baked Sweet Potato Fries; Creamy Sweet Potato and Wild Rice Soup; Warm Lentil, Garlic, and Sweet Potato Salad; and Sweet Potato-Apricot Pudding. Debra also lists 10 ideas of leftover sweet potatoes.
Read the article here: Sweet and Savory Sweet Potatoes
To subscribe to Vegetarian Journal in the USA, see: https://www.vrg.org/member/2013sv.php
You can also 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
Join The VRG with $35 via our subscription form, and receive the Vegan Journal for two years and a copy of Simply Vegan!
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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