Fall has arrived and so have a variety of pears in the USA. Debra Daniels-Zeller’s article Perfect Pears (from a previous issue of Vegetarian Journal) provides recipes for Reisling-Braised Kale and Pears With Basmati Rice; Sweet And Spicy Yams And Pears With Toasted Pecans; Maple-Sautéed Pears; Creamy Rosemary, Acorn Squash, and Pear Soup; Coconut-Cranberry-Pear Sauce Hazelnut-Orange Asian Pear and Beet Salad; Pear Crisp With Cranberries; Pear-Walnut Bread; and Berry-Poached Pears. She also explains the differences between popular varieties of pears. See: https://www.vrg.org/journal/vj2004issue3/2004_issue3_perfect_pears.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

Instagram: @vegetarianresourcegroup

The Vegetarian Resource Group has a graphic called Burrito on My Plate, which shows viewers the water footprint of a vegan versus a meat-based burrito. It takes 225 gallons of water to make a vegan burrito without tofu and 253 gallons of water to make a vegan burrito with tofu. In comparison, it takes 541 gallons of water to make a beef burrito.

The Burrito on My Plate Graphic can be seen here: https://www.vrg.org/environment/BurritoOnMyPlate.pdf

The article detailing how we came up with the numbers of gallons of water needed to produce each type of burrito can be found here: https://www.vrg.org/journal/vj2017issue2/2017_issue2_burrito_plate.php

By Julia Stanitski, VRG Intern

It was a great experience going to Daily Veg, a new vegan restaurant in Newark, Delaware. Daily Veg is located on the busy, bright main street of the University of Delaware campus. With the hustle and bustle of students and locals walking around, it is in a great location, and it is the first 100% vegan restaurant that students can walk to. The first thing I noticed was how kind the workers are. They asked if I had ever had vegan food before, and then fully explained the menu. The menu consists of fresh smoothie bowls, homemade milkshakes, and soups, salads, burgers, wraps, and more!! I decided on the Daily Chick’n Deluxe Sandwich with Kale Salad, and also a bowl of Tomato Basil Soup. Since I was dining with friends, I also got to try the Crispy Chick’n Caesar Salad. As we headed to an outdoor table after ordering, they rushed out and disinfected it prior to us sitting down – I was impressed by how observant and proficient they were. They brought us our food in under ten minutes!

     Regarding the food, it all was wonderful. The Chick’n Deluxe was very flavorful, with lettuce, tomato, onion, pickles, and a garlic herb aioli that packed a punch! The patty was house-breaded, juicy, and had an incredible texture. You would not think this sandwich was vegan! For the price, it was big and filling. The kale salad it came with was simple but the perfect pairing for such a large meal. Next was the Tomato Basil soup – honestly, the best I have ever had. It was piping hot when it came out, had the perfect amount of seasoning (great basil flavor), and was a very large serving that I could not even finish. I was so glad I got to try some of the Crispy Chick’n Caesar next – it tasted exactly like what I remember a typical restaurant Caesar salad should be, in vegan form! Fresh lettuce, creamy dressing, and Chick’n that was crunchy and delicious.

     I would definitely come back to Daily Veg, and soon. Even though the place may seem small, they have a good amount of seating indoors and a modern and inviting environment. The prices were reasonable, the food was great and came out fast, and the staff was grateful to have us. What more could you ask? Visit Daily Veg in Newark, DE, or at their other location in Pike Creek, DE.

Daily Veg website: https://dailyveg.com/

To see more vegan restaurants, go to the VRG Restaurant Guide: https://www.vrg.org/restaurant/

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

Fall has arrived and root veggies are in season in the USA. Debra Daniels-Zeller offers a variety of recipes featuring root vegetables in her previous Vegetarian Journal article titled Vegan Roots. Enjoy these recipes: Rosemary Roasted Roots; Orange-Marinated Beets; Carrot-Rutabaga Coleslaw; Tomatoes and Lentils with Carrots, Turnips, and Kale; Mashed Celeriac-Potatos with Roasted Garlic; Jerusalem Artichokes with Carmelized Onions; Curried Parsnip Soup; and Sweet Potato Dip. Find the article here:

https://www.vrg.org/journal/vj2008issue4/2008_issue4_vegan_roots.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

Recent topics brought up include:

– Video posted by a parent stating, “Who says that kids can’t be creative and who says they just want to sit and watch TV. Give them engaging work and they will build a whole story beyond your imagination…”

– You might be interested in this new children’s book coming out in September: Our Animal Neighbors, by Matthew Ricard and Jason Gruhl and illustrated by Becca Hall

– What is your take on “organic” veggie/fruit produce? Do you “trust” them enough to spend extra $$ on? Do you “believe” they are better for health for your children?

https://www.facebook.com/groups/VRGparentsandkids/ is intended to be a group that offers support for families raising children on vegan diets and for vegan kids. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

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):

Boxcar Pizza, 2701 NE Sandy Blvd., Portland, OR 97232

This pizza joint is located in a popular food court known as The Zipper. They are serving up 8×10 inch Detroit-style pizzas with the characteristic rectangular shape and thick, chewy crust. Although the toppings don’t sound (or taste) vegan, no menu items contain any vegan ingredients, not even the coconut-oil based cheese. You can find classic pizzas like cheese or pepperoni; but if you want to order something more adventurous, try the steak and chimichurri or Nashville not chicken options. There is even a gluten-free menu available with all the same menu items so no one has to miss out on an indulgent vegan meal.

Cascabel Vegan, 1415 Murray Bay St., Houston, TX 77080

Their menu includes appetizers, soups such as Tortilla Soup, entrees including Quesadillas, Tacos, and Burritos, sides, and desserts. The owners aim is to provide delicious vegan meals that didn’t feel like a substitute for something better. Their reviews seem to demonstrate that they have been successful. As a special treat, for those with a sweet tooth, they also offer authentic, handmade artisanal pastries.

Chi Chi Vegan Taco Shop, 1 Moreland Ave. SE, Ste. F, Atlanta, GA 30316

Anything in a taco is always delicious and the tacos at Chi Chi’s are no exception. The menu is loaded with familiar Mexican dishes that are always favorites, such as epic nachos, tacos al pastor, and chick’n quesadillas. Wash your meal down with a Mangonada – an authentic street-drink found in Mexico, typically made with shaved ice and mango. Although this taqueria is only 708 square-feet, the pink-hued exterior will catch your eye, creating a fun ambiance that is great to enjoy with friends or anyone who is a taco aficionado.  

The Cider House, 1602 Yew St., Vancouver, BC V6K 3E7 Canada

The Cider House seems like a super welcoming, cheery place to go and get some drinks or sit down and have some plant-based food. Just steps away from the beach, pick up your grub and cold cider and take it to the sand. Their ciders are all local, based out of British Columbia cider makers. Some unique items on their menu are the Oyster Mushroom Calamari, the Limu Poke Bowl, and the Good Ol’ Dirty Burger made with their house patty and tomato jam. Try these out while enjoying the family-feel environment where they promote community, connection, and kindness.

Creamo, 3534 Sunset Blvd., Los Angeles, CA 90026

Creamo is a Los Angeles hotspot for vegan ice cream and donuts. They are known for their wacky and creative new milkshake flavors! Some of their fun milkshake names are Mint Town, Strawberry Lab, Rudimentary Peanut, and Paramoreo. They don’t stop at the milkshakes, they also provide loaded donut ice cream sandwiches. Their most popular is the Motion City Sandwich, which is two glazed donuts with vanilla sprinkled ice cream in the middle. It’s a super fun place to bring kids and the rest of your family.

The Old Riverhouse Vegan Village, 301 SW 3rd Ave., Fort Lauderdale, FL 33312

Located in a mansion built over 100 years ago, this restaurant offers vegan, eco-friendly American cuisine to customers, but also is available for wedding and event reservations. Enjoy dishes such as Avocado Toast, NoBones Wings, No-Harm No-Foul Chicken Sandwich, Toona Tartare, and Smasharoo Smash Burger.

Original Herbivore Café, 13535 Ventura Blvd., Sherman Oaks, CA 91423

Known as a vegan truck in Southern California, the Original Herbivore is now also a café that focuses on vegan fried chicken! Items like buffalo chick’n sandwiches and chick’n and waffles can be ordered online through the Original Herbivore website or purchased at their storefront location in Sherman Oaks. They also have a variety of desserts including baklava and lemon drizzle cake, and appetizers too!

Wisdom Bakery and Café, 25192 North Freeway, Ste. 103, Spring, TX 77386

Wisdom Bakery and Café has a delightful and inviting atmosphere that is a judgement-free zone – everyone is welcome, vegan or not. Some of their awesome dishes include a Philly Cheese “Steak” Sandwich with vegan beef and mayo, a Wise Rib Sandwich made from seitan, and even Candied Pecan Waffles. Their main reason for opening up shop was to sell great vegan baked goods, like cookies, muffins, cupcakes, and even beautiful birthday cakes for your next party! One unique offering featured in their extensive drink menu is Kava Root – a specialty herb that has been used for centuries. They have put hard work and passion into their recipes and design of the place, so check them out!

By Lucia Rivera, VRG Intern

We put together a guide with tips for eating vegan in college using information from eight VRG interns attending college in the U.S. and Europe. Whether you are vegan, vegetarian, or exploring new diets, these recommendations can help you out!

Research and Using Resources

Many universities provide their students with online dining hall menus or even apps that students can use to find vegan options on a day-to-day basis. Once in the dining hall, students can also pay attention to signs that often indicate what is vegan, vegetarian, or not.

     “My school’s website has the menu for the week, and you can filter out all the nonvegan items. If some days are better vegan days than others, then I’ll know to eat elsewhere,” University of North Carolina student Clare Broud said “Also, talking to dining staff members is really helpful. Most staff are happy to accommodate!  My school also offers nutrition counseling for those concerned about eating right, and that is another great resource.”

     During college applications is another good time to conduct research about what different universities do to cater to vegan students.

     “[Ask] upperclassmen at your particular school about advice dealing with the meal coordinators at your college. Also ask about any local vegan restaurants! Perhaps try to get a dorm room with a small kitchenette or kitchen (if possible). Try to stay flexible and ready to create meals for yourself,” Johns Hopkins University student Jacqueline Tang said.

Creativity is Key

Being creative with vegan food options can look like many different things. For some students it means cooking for themselves, but other students find working with the dining hall staff helpful for creating specialized options.

     “On these days [when there are not substantial vegan options], I’ve learned to customize meals with ingredients that I find from all over the dining hall. I’ve made salad bowls with rice, and sometimes there is plain oatmeal that can be used as a base for savory ingredients. I also think getting an instant cooker or crock pot and learning to make an easy dish to take on campus can be helpful, so you don’t have to worry about finding a place to eat,” Cornell student Adhi Muthukumar said.

     Additionally, Iowa State graduate Katie Nunemaker points out that “breakfast doesn’t have to consist of cereal or tofu scramble or another breakfast-y food. It can be anything that you want it to be, and whatever’s available. The same goes for lunch and dinner.”

Plan Ahead and Be Proactive

“To overcome this challenge [of not finding a vegan option], it’s essential to think ahead. Pack a lunch box with vegan snacks in case you get hungry and your dining center is out of food to accommodate you. It’s also not a bad idea to grab lunch right when dining centers open on your way to your first class, so you don’t have to worry about them being out. To avoid food boredom, I recommend keeping satisfying snacks and side options in your dorm. Also, keep sriracha or a sauce on hand to spice up a meal,” Katie Nunemaker said.

     Students can make sure to always have their own supply of vegan snacks and drinks when going out for the day to avoid getting too hungry or eating the same foods every day. Additionally, vegans can become advocates for their university to add more vegan options for all students!

     “Be proactive, if there are no vegan options, ask for them, create a vegan association, start creating the change you want to see in the world,” Wageningen University student Odette Olivares Sanchez suggested.

Benefits

Eating vegan in college provides students with many benefits, despite any challenges that arise, according to VRG intern college students.

     “By eating healthier and cleaner, oftentimes you will actually feel like you have more energy, which is especially important when in college,” Loyola University student Katelynn Budzich said.

     Clare Broud added on with her experience: “I used to feel embarrassed about asking for special treatment, but most people are really nice about it and want you to be able to eat. It is also really easy to eat unhealthy food in college. Between the tofu nuggets, French fries, and late night snacking, it can be hard to resist all these foods. But, you will feel so much better physically and mentally if you feed your body right. I have learned to treat myself maybe once a week rather than once a day.

     Besides health benefits, Katie Nunemaker and Odette Olivares Sanchez agree that it is a great way to engage socially with other students and groups on campus.

To read more about veganism in college check out these resources!

• https://www.vrg.org/blog/2011/07/29/vegan-at-college-101/
• https://www.vrg.org/blog/category/college/

Thank you to the following contributors to this piece:

Adhi Muthukumar

Clare Broud

Gabriella Walker

Jacqueline Tang

Katelynn Budzich

Katie Nunemaker

Kavitha Shankar

Odette Olivares Sanchez

By Abby Mudd, Jacqueline Tang, Adhi Muthukumar, and Simon Brown (VRG interns and volunteers)

If you’ve ever frequented an Asian eatery, you may have indulged in those delicious wonton strips that are often included with soups or chow mein, and are occasionally served as small bites. These deep fried, crispy noodles have been a topic among the vegan community. We were recently asked by a reader if the noodles were vegan and whether alternative healthier options existed.

     The answer varies, since every Asian restaurant differs in their production or sourcing of these wonton strips. The strips typically include egg and may be cooked in animal fat. However, it is possible to make them without using animal products, and one company, Wonton Food Inc., makes a vegan-friendly version (which they call ‘All Natural’), and these are available for restaurants to buy in bulk if they choose.¹ We have also included some vegan recipes for making your own wonton strips, as well as some healthier cooking methods. 

     When ordering dishes that are likely to include these strips (especially soups) but otherwise look vegan, it may be worth confirming directly with the restaurant whether they include these strips, and if so whether they include egg or have been cooked without animal fats. Activists may want to work on getting more local restaurants who cater to vegans to either make their own crispy wonton strips using only vegan-friendly ingredients or to order vegan-friendly crispy wonton strips from Wonton Food Inc.

     A lot of restaurants in your area may have only non-vegan wonton strip/chip options because they tend to order ingredients from suppliers. Many companies use eggs, especially for packaged dry noodles, to help preserve texture and color. If eggs are not used, the strips are often cooked in the same deep fryer as meat products. We contacted a number of Chinese or Asian Fusion restaurants which serve meat but also have vegetarian/vegan options (6 restaurants in MD, 5 in KY, 1 in IN, 1 in TN).  All but one of these either obtain their noodle strips from a distributor who use egg, or make them directly in house using egg. Furthermore, most cooked them in the same deep fryer as meat products. The all-vegan Asian restaurants we contacted (5 in NY) said they do not serve wonton strips. Just one restaurant with a sizeable vegetarian/vegan menu, Mr Chan Restaurant in Pikesville MD, confirmed both that they sell these strips (they include them with all of their soups), and that they are suitable for vegans. They stated that they make them from scratch (with flour) without egg.² 

     We also contacted some of the largest chains about their policies on crispy wonton strips. Panda Express told us that they do not sell Crispy Wonton Strips, but do sell Crispy Noodles in separate bags often displayed by the register: you can check the ingredients on the bag for egg and other animal products. They also pointed out, however, that most of their menu is not suitable for vegans in any case.³  Neither P.F. Chang’s nor Pei Wei Asian Kitchen responded to requests for information, but both have allergens lists on their websites giving information about which dishes contain egg and other non-vegan ingredients (here and here).  In 2017, Pei Wei did talk with VRG about their menu at the time, and said that their Edamame Hummus was not vegan specifically because it included wonton chips, which included egg. However, this dish no longer appears on their menu.

     If you are looking to enjoy these crispy wontons strips at home, try making them yourself! They are easy to make and suitable for any level of cooking experience. To start, you can either make the vegan wonton wrappers homemade or pick up a vegan brand at the store, like Nasoya Wonton Wraps. The homemade option uses just a few ingredients (flour, warm water, salt, and cornstarch) and takes about 30 minutes to make. After you purchase or make the wrappers, you should cut them into smaller pieces and prepare to either bake or fry your wrappers. If you want to bake the wrappers, add some cooking spray and seasoning of your choice and place this into an oven preheated to 400 Fahrenheit for 6-8 minutes or until brown. This method will be slightly healthier than frying since it uses less oil. You can also fry the wrappers on a pan with any type of oil. Fry them until they are crispy brown

References:

1. Xiaojing Zhou, the R&D/QA manager of Wonton Food Inc., confirmed by email on 7/1/2020 that the ‘all natural’ wonton strips are vegan, and contain only wheat flour, Non-GMO canola oil, and salt. On 08/17/2020 they confirmed that while they continue to make efforts to expand their business in ‘all natural’ products into the mainstream foodservice marketplace, most of their ‘all natural’ products are currently sold as a component in salad kits like one might see at local grocery stores rather than to restaurants.

2. Phone call to (410) 484-11000, 08/16/2020. Also asked another time while picking up a takeout order.

3. Email from Panda Guest Care, 08/04/2020, Reference # 1171766.

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

You may also be interested in these sources of ingredients, and if vegetarian or vegan. See:

https://www.vrg.org/ingredients/index.php

To support VRG research, donate at www.vrg.org/donate

By Audrey Hunt, VRG Intern

With the days of long, rigorous rehearsals, pushing all my physical capacities, it is important to maintain a balanced and healthy diet as a dancer.

     I’ve been dancing for over half my life and for the majority of that time, I have maintained a vegetarian or vegan diet. I would train for at least four hours a day, on top of hours of rehearsals. I mainly trained in ballet/pointe and modern dance since I was four years old. For being from an urban city in Alaska, I have received doubts on how I will be able to maintain strength and stamina as a vegan dancer. Common questions I would get would be, “Where are you getting your   protein?” and “How do you have enough energy to last you through your day on just vegetables?”   I came to realize that it wasn’t as hard as people were making it out to be.

     Before going out to get my day started, I make sure I have breakfast. Breakfast is definitely my favorite and most important meal. I like to start with lots of water right when I wake up with something citrus, either a mandarin or a slice of lime. I always make up a hot beverage right after I’m done chugging my water.  For breakfast, I always have to have some fruit, mainly a mixture of berries. I like to put them on top of a bowl of oatmeal and chia seeds, which will help me stay full all morning. On top of that, I add a spoon full of cashew milk yogurt for some creaminess and some pumpkin seeds for extra fiber and protein. A breakfast like this is guaranteed to keep me filled up and energized until lunch.

     For me, lunch is the most diverse meal. It always varies on how much I am physically dancing that day and how much time I have. When I’m packing for lunch, I like to make something the night before, so I don’t need to hurry in the mornings. I’m a huge fan of baked sweet potatoes  and greens for the middle of the day. Sometimes if I know I’ll be working out extra hard that day    I’ll add some baked tofu as well.

     As a dancer, I live on snacks. Some days I don’t have enough time to fit in a properly sized lunch. Sliced green apples with some almond butter are my go-to when I am stuck at the studio for 10+ hours on a Saturday. Cashews and almonds are my favorite source of fuel to pack for the   middle of the day. My favorite brand of energy bars is Larabars which are sold at most Fred Meyers’ and Natural Pantry’s’ in flavors including apple pie and cookie dough. Other brands that I’m fond of are Lenny’s and Larry’s plant-based cookies. Basic chocolate chip or peanut butter is my favorite late-night studio treat.

     By the time I get home from a long day, it’s typically around 9:00 at night. I’m starving at this point and I usually try to make a dinner that won’t take more than twenty minutes to make. I love buying Don Lee’s organic chipotle frozen black bean burgers. They are always well seasoned and you can heat it up in the microwave. I usually complement that with some sliced avocado, lime, quinoa, and brown rice. If I’m extra hungry that night, I’ll also have half a baked sweet potato with coconut oil and maple syrup. It’s the perfect amount of sweetness; it’s like a dessert. If I don’t want something as filling, but still craving something sweet, I’ll eat a bowl of frozen grapes.

     As a dancer and performer, it is very important to obtain the right amount of daily nutrients within your diet. I’ve never felt fatigued or malnourished while being a vegan. This lifestyle change has actually made me lighter on my feet as a dancer. As I keep on dancing, I will always be expanding my pantry to what plants will have to offer.

For additional information, ideas, and perspectives, see:
https://www.vrg.org/teen/#athletes
https://www.vrg.org/athlete/

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