According to Fast Company, KFC is testing plant-based chicken in nearly 100 stores in Charlotte, North Carolina; Nashville; and surrounding areas from February 3 to February 23. See: https://www.fastcompany.com/90455889/kfcs-beyond-meat-chicken-is-a-damn-miracle?utm_campaign=eem524%3A524%3As00%3A20200129_fc&utm_medium=Compass&utm_source=newsletter

Please note that KFC states: “Beyond Fried Chicken nuggets and wings are 100% plant-based, but they are prepared in the same fryers as our Kentucky Fried Chicken…” Perhaps down-the-line if KFC permanently adds this option to their menu, vegans can encourage them to use a separate fryer.

By Skyler Kilmer

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

I’d like to be vegan but I’ve heard it’s expensive. Is this true?

https://www.vrg.org/journal/vj2009issue1/2009_issue1_rising_prices.php

https://www.nytimes.com/2019/11/15/opinion/sunday/tulsa-dollar-stores.html

Due to the generosity of an anonymous donor, The Vegetarian Resource Group each year will award $20,000 in college scholarship money to graduating U.S. high school students who have promoted veganism/vegetarianism in their schools and/or communities. Vegetarians do not eat meat, fish, or fowl. Vegans are vegetarians who do not use other animal products such as dairy or eggs.

One award of $10,000 and two awards of $5,000 will be given. Entries may only be sent by students graduating from high school in spring 2019. Deadline is February 20, 2020. We will accept applications postmarked on or before February 20, 2020. Early submission is encouraged!

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegan/vegetarian diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

For details on the contest, see: http://www.vrg.org/student/scholar.htm

Winter Vegan Restaurant Week will be held in the greater Baltimore area February 7^th through 23^rd 2020. Here’s a list of participating restaurants:

– ANNAPOLIS –

MISS SHIRLEY’S Annapolis  

– BALTIMORE CITY –

Alma Cocina Latina (Canton)

FLIGHT AMERICAN FUSION (GOVANS) (Govans)

GANGSTER VEGAN ORGANICS (FEDERAL HILL)

Golden West Cafe (Hampden)

HARMONY BAKERY (HAMPDEN)

L’Eau De Vie (Fells Point)

Land of Kush (Midtown)

LITTLE HAVANA (FEDERAL HILL)

MISS SHIRLEY’SMiss Shirley’s

Paulie Gee’s (HAMPDEN)

Red Emma’s (MOUNT VERNON)

Roland Park Bagels (Roland Park)

SOBE CAFE (Federal Hill)

STEM Farm + Kitchen (Remington)

THE CHARMERY (HAMPDEN)

TreeHouse Cafe (Hampden)

WICKED SISTERS (HAMPDEN)

– BALTIMORE COUNTY –

Charm School Chocolate (Hunt Valley)

SPROUT NATURAL CHOICE (CATONSVILLE)

– HOWARD COUNTY –

Koshary BY Misteka (CLARKSVILLE)

Special events will also be held throughout. For more information see: https://www.mdveganeats.com/?fbclid=IwAR3f3IhMTYiWYkFurLRRgrVE3u4epU76tMO-hMhSm4sL0mb6VcieZgPmIuU

We don’t know about you, but we enjoy soup any day, but especially on a cold winter evening. A previous Vegetarian Journal article titled “Hot, Hearty Soups for Cold Winter Days,” provides numerous vegan recipes you’re certain to enjoy.

• Italian-Style Vegetable Soup
• Curly Kale, Corn, and Tomato Stew
• African Peanut Soup
• Garbanzo Bean Soup with Tomatoes, Spinach, and Corn
• Easy Lima Bean Soup
• Potato-Green Pea Chowder
• Lentil-Potato Soup with Indian Seasonings
• Beans and Franks Soup
• Black Bean-Yellow Corn Soup with Fresh Jalapeños
• Peppery Split Pea-Vegetable Soup
• Rustic Cream of Potato Soup
• Chili with Corn and Black Beans

The entire article can be read here: https://www.vrg.org/journal/vj2005issue1/2005_issue1_soups.php

Subscribe to Vegetarian Journal in the USA only by visiting 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

It’s difficult to find vegan shoes that keep your feet dry. Vessi Footwear is a Canadian company producing environmentally-friendly vegan sneakers that are waterproof! Available for women and men in various colors. They ship to the USA and in Canada.

For more information, see: https://www.facebook.com/vessifootwear and https://vessifootwear.com/

Research by Jeanne Yacoubou, MS

The Vegetarian Resource Group received comments from two readers regarding xanthan gum in Annie’s salad dressings. Our readers reported that several of Annie’s dressings contain xanthan gum made using an enzyme from chicken eggs.

Annie’s told one reader:
“For Annie’s dressings where an animal enzyme is used to make the xanthan gum, the enzyme is derived from chicken. We do not make a vegan claim on these dressings for this reason. The dressings that contain xanthan gum made from chicken enzymes are:
1. Asian Sesame Dressing – Organic 8 oz.
2. Chile Lime Vinaigrette – Organic 8 oz.
3. Oil & Vinegar – Organic 8 oz.
4. Red Wine & Olive Oil Vinaigrette – Organic 8 oz.
5. Roasted Garlic Vinaigrette – Organic 8 oz.
6. Shiitake & Sesame Vinaigrette 8 oz.
7. Shiitake & Sesame Vinaigrette – Organic 8 oz.
8. Shiitake & Sesame Vinaigrette 16 oz.”

Annie’s also said, “We chose to change our xanthan gum so that we could meet the Non-GMO Projects Standards.”

In addition, Annie’s relayed: “Our dressings contain several types of xanthan gums that have different functionality based on the type of dressing. During the making of xanthan gum, an enzyme is used. Some xanthan gums use a vegetable enzyme, and some use an animal enzyme. While the enzyme is no longer present in the final product, we only label our dressings “vegan” if all ingredients, including the xanthan gum processing enzyme, come from non-animal sources.”

“For Annie’s Dressings where an animal enzyme is used to make the xanthan gum, the enzyme comes from a chicken egg. We do not make a vegan claim on these dressings for this reason.”

Because xanthan gum is usually considered vegan, we were curious to find out more about Annie’s xanthan gum, seemingly made with a chicken egg enzyme. (It appears that the enzyme is from the egg, not from a chicken that has hatched.) From a multitude of inquiries, rephrasing of questions, putting together responses we and our readers received, and talking to a food scientist knowledgeable about xanthan gum, this is information we pieced together.

When using the filter tool for “vegan” on Annie’s website, we generated the following list of salad dressings, which all were labeled as vegan, contained xanthan gum, and were non-GMO certified: Poppy Papaya Seed, Green Garlic, Goddess, French, Lemon Chive Vinaigrette, Lite Goddess, and Tuscany Italian. Other dressings that are not identified as vegan also contain xanthan gum and are non-GMO certified. This seems consistent with Annie’s statement that “Our dressings contain several types of xanthan gums that have different functionality based on the type of dressing. … Some xanthan gums use a vegetable enzyme, and some use an animal enzyme.”

According to a knowledgeable food scientist, xanthan gum is used in salad dressing to:

•    add viscosity so that when you stop shaking the bottle, the dressing thickens and when you shake it, the dressing thins.
•    help it “cling” to the salad.
•    promote enhanced mouthfeel
•    suspend spices.

Production of xanthan gum does not require the use of enzymes. Enzymes are used to make the purification process more efficient. The enzymes used to produce xanthan gum (called proteases and lysozymes) originally came from dairy but today are commonly from bacterial, fungal, or plant sources. As processing aids, enzymes are not in finished food products except possibly in very small (i.e., residual) amounts.

Several companies told us that xanthan gum is not commercially manufactured today from egg whites as a starting material. Even considering what we were told by Annie’s, this statement is still true.

Those companies also told us that egg enzymes aren’t used as processing aids.

However, if what Annie’s is saying is happening, at least one company is using egg enzymes as a processing aid in the manufacture of xanthan gum. If a reader can locate this company, please let us know.

GMO
“GMO” is an abbreviation for genetically modified organism. This means that genetic material from one organism was inserted into that of another. After replication, the receiving organism expresses the new genetic information in appearance or in the production of a certain desired substance. In this case, it would be xanthan gum.

The Non-GMO Project, which certifies products with its non-GMO Project Standard told us: “If there were GMO material in either the microbes or the corn, but in the finished product the xanthan gum made up less than 0.9% of the product, by weight percentage, the ingredient could be “micro-exempted”, and the product would also be compliant with the Standard.”

A food scientist told us: A manufacturer would rarely use xanthan gum at 0.9% or above. From a product development perspective, xanthan gum is typically used in most products, not just salad dressings, at 0.5% or less due to its high viscosity.

ALLERGY LABELING
Annie’s does not claim on its labels that any of its salad dressings discussed in this article contains an egg ingredient. Such a statement is required under the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) if an egg ingredient is present in the final product, because egg is considered a major allergen. See: https://www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Some food companies will alert consumers to the fact that a major allergen was involved in the manufacturing process – and possibly present, if at all, only residually in the final product – by stating it on the label. Annie’s has not taken this step concerning its xanthan gum. As mentioned above, Annie’s has said that the enzyme from the xanthan gum processing is not in the final product.

NOTE: The VRG thanks our readers who alerted us that a food company is using xanthan gum that’s been processed with an egg enzyme even though the egg enzyme does not appear to be present in the final product.

For information about other ingredients, see: https://www.vrg.org/ingredients/index.php

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. We live in an imperfect world and humans are not perfect. Do the best you can in your situation but remember that since veganism is about creating a more peaceful and healthier society, ingredient information should never be used to be discouraged about what you can do, to be critical or judgmental of others, or to justify a diet bad for your health.

Recent discussion topics include:

– A person was looking for 5 parents to review her new vegan children’s book called “The Turtle Who Fights for Animal Rights.”

– Several book reviews of teen-appropriate novels were posted.

– More parents contributed to our discussion on vegan-friendly summer camps for kids.

-Shared a list of online stores selling vegan shoes for babies and kids.

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 is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG tables at different events throughout the USA and also 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.

Thanks so much for your support. You can donate online here: vrg.org/donate

Are you still looking for a Valentine’s Day gift? If so, you might want to prepare a vegan meal for your family, friends, co-worker, etc. to show your love. Nothing beats comfort food, and we have published many articles on this topic throughout the years in Vegetarian Journal. Delicious vegan recipes can be found in the articles below. Enjoy!

Baby Boomer Cooking (Nov 2010)

Comfort Foods (Feb 2019)

Comforting Casseroles (Feb 2007)

Modern Vegan Comfort Food (Feb 2016)

Vegan Comfort Foods (Jan 98)

Vegan Versions of Familiar Favorites (Jan 2000)

Subscribe to Vegetarian Journal in the USA only by visiting 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