strawberry smoothie photo from Freepik

Are you looking for creative ways to serve strawberries? If so, Chef Nancy Berkoff has several suggestions in a previous Vegan Cooking Tips column that appeared in Vegan Journal:

• Add sliced strawberries to mixed green or pasta salads.
• Layer sliced strawberries, whole blueberries, and vegan yogurt or silken tofu in a glass bowl to make an attractive dessert or breakfast parfait. Sprinkle with chopped nuts, sesame seeds, or pumpkin seeds if desired.
• Mash fresh or frozen chopped strawberries with a dash of maple syrup and serve as a topping for waffles and pancakes.
• Blend strawberries with a little bit of orange juice concentrate and use as a fresh fruit sauce for fruit salad, pancakes, pound cake, cookies, or vegan ice cream.
• Add strawberries to breakfast smoothies to give them a more vibrant taste and color.
• Create strawberry vinaigrette by blending with oil, vinegar, and dried oregano, garlic, and nutritional yeast.
• To make baked oatmeal with strawberries, simply mix oatmeal with boiling water, pat into a baking dish, top with sliced strawberries, and bake at 350 degrees until firm.
• Create a soaked strawberry cake with leftover cake or wheat bread cut into cubes, and mixed with blended strawberries.
• Blend a strawberry lassi using strawberries, vegan yogurt, coconut milk, and lemon zest.

Read the entire column here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_cooking_tips.php

Subscribe to Vegan Journal by visiting https://www.vrg.org/member/cabdacae.php

The Vegetarian Resource Group is once again sponsoring a video contest. We will be awarding several $100 awards. The deadline for entries this year is July 15, 2024.

Create and submit a video relating what you want to tell others about veganism. Some possible topics: food, nutrition, your feelings about veganism and/or vegetarianism, water usage and veganism, veganism and animal rights, or other veggie topics which appeal to you. Humor and feelings are appreciated. All videos should be positive, not be critical of anyone, and not include any footage of animal cruelty. You may submit a video you have already made.

Aspects of judging include accuracy and judges wanting to share the video with others. Entrants give permission to The Vegetarian Resource Group to post and share the video, to link to and from the video, and share the video with the media.

To see the video contest rules, visit: http://www.vrg.org/videoscholarship.php

Previous wining videos can be found here: http://www.vrg.org/veg_videos.php

photo from Franklin Farms

Chef Nancy Berkoff shared ideas on how to prepare quick and easy seitan dishes in one of her previous Vegan Cooking Tips columns in Vegan Journal. Nancy mentioned, “Seitan is plant-based “meat” made from wheat gluten, unlike tofu or tempeh, which are both made from soybeans. Seitan is higher in protein than most other wheat products like bread and crackers, and is a good source of selenium and phosphorus. Seitan has a remarkably chewy texture and can withstand moist, high heat for searing, braising, and stewing beautifully. Next time you think about vegan burgers, meatballs, steaks, ribs, deli slices, or long-simmering pho or curries, think seitan.”

Read the entire column  here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_cooking_tips.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

Kale Tabbouleh photo by Linda Tyler

Linda Tyler’s previous article published by VRG features Kale Salads. These recipes will inspire you to eat your greens! Find recipes for:

Thai-Inspired Coconut Kale Salad

Kale Tabbouleh

Pear Balsamic Salad with Candied Walnuts

Apple and Kale Salad with Curry Dressing

Kale Salad with Creamy Avocado Dressing

Rainbow Kale and Grain Salad

Read the entire article here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_kale_salads.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php

chia seeds Image by azerbaijan_stockers on Freepik

Not sure what to use as an egg replacer in a recipe? Chef Nancy Berkoff, EdD, RD, has you covered. In one of her Vegan Cooking Tips columns in Vegan Journal she states, “Eggs add moisture, texture, color, and taste to many foods; act as a binding agent and give a “rise” to baking products. There are many ingredients that provide the same properties without having to use animal products.”

Learn about various egg replacers here: https://www.vrg.org/journal/vj2023issue3/2023_issue3_cooking_tips.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php

Image by vector4stock on Freepik

By Sundari Maharajh, VRG Intern

A common obstacle to kids and teens looking to become vegan is the fact of their parents now having to adjust their routines to accommodate the change. For example, a parent might have to cook an entire separate dinner for just one kid, which can be frustrating and time consuming for the parent. This creates a struggle on both sides that could discourage a child from making the switch to veganism.

VRG intern Anayeli Camacho echoes this experience, sharing, “When I transitioned to vegan, I was the only one in my family and knew no one that was vegan. I made the decision after seeing videos and posts on Pinterest, then researching the treatment animals endured during mass production farming. To make a decision so grand like that takes discipline and strength.” Anayeli’s words resonate deeply with me and many other young vegans. It takes immense discipline and strength of conviction to go against the grain of your upbringing and social circles.

Oftentimes our social worlds are so deeply intertwined with food traditions, and gatherings often revolve around non-vegan dishes. As Anayeli points out, “Most gatherings have food, and our day to day [lives] hear different peoples’ versions of what nutritious food is. With those temptations and influences, it’s difficult to stay strong to our mission to create a more plant-forward world.”

I’ve certainly faced these challenges myself, such as not being invited to eat with your friends because the restaurant does not have veggie options. It can be isolating and frustrating to eat differently than everyone around you, especially when it comes to school lunches. In my experience, the options for vegan students in school cafeterias have been limited at best. However, Anayeli reminds me that most of us “didn’t make that decision because it would be easy. We made the decision to change our food choices and lifestyle because we know how important it is for the animals, planet, and ourselves.” Holding onto that deeper purpose and moral belief system is what has kept me going, even on the most difficult days. We have to remind ourselves why we wanted to become vegan in the first place.

The good news is that there are ways to make the transition to veganism easier. When people think of vegan food, a common misconception is that you need to buy specialty ingredients like tofu and soybean-based meat alternatives to eat vegan. The truth is many household foods are already vegan; however, we do not mentally categorize them as such. Simple swaps like replacing a meat-based sandwich with a peanut butter and jelly, or swapping ranch for hummus, can create a familiar, tasty vegan meal. While the journey is certainly not without its challenges, I’m excited by the growing availability of vegan resources and options for young people. While the transition might be hard now, it will get easier as you establish yourself in this world as a vegan. Continue researching about the meat industry, become involved in volunteering, read books, watch documentaries, and immerse yourself in this information. As Anayeli so eloquently states, “Reminding yourself of why you were motivated to become vegan in the first place is the key to continuing.”

For more information, see

Teen FAQs

Vegan Nutrition for Teenagers

Vegan Nutrition in Pregnancy and Childhood

Recent topics brought up include:

– Update on Plant-Based Dairy Alternatives under the WIC Program

– One of The Vegetarian Resource Group’s high school interns shared some of her vegan recipes she created that should appeal to young kids

– Information on the 5 Vegetarian Resource Group Scholarship Winners doing amazing things before graduating from High School

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 around the world. 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.

Greens with New Potatoes and Kidney Beans

Debra Daniel-Zeller’s piece “Warm Weather Salads Fit to Be Meals” includes recipes for Shiitake Mushroom, Quinoa and Greens with Toasted Cashews; Greens with New Potatoes and Kidney Beans; Spinach and Bean Salad with Mustard Croutons; Lime-Infused Black Bean, Corn, and Tomato Salad; 3-Bean Salad with Sweet Onions and Arugula; Soba Noodles with Marinated Tofu and Baby Kale; and Grilled Vegetable Salad with Lemon-Cashew Dressing. Her article can be found here: https://www.vrg.org/journal/vj2015issue3/2015_issue3_salads_meals.php

To subscribe to Vegan Journal, visit: http://www.vrg.org/member/2013sv.php

photo from Oleum

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:

Compatible Delights, 5400 Woodway Dr., Fort Worth, TX 76133

A completely plant-based restaurant on the south side of Fort Worth, featuring a rotating menu of Southern comfort classics and fresh/uncooked vegan options such as salads. Some customer favorites include Street Tacos (with cilantro lime), Chopped BBQ Sandwich (consists of jackfruit on a toasted bun with a side of MacNcheez), and Smoked BBQ Mac Bowl (consists of MacNcheez smothered with smoked BBQ jackfruit, grilled onions, pickles, diced tomatoes, and BBQ sauce). For the latest menu, check Instagram.

Grandma’s Kitchen, Arnot Mall Food Court, 3300 Chambers Rd., Horseheads, NY 14845

The menu at Grandma’s Kitchen is built around locally sourced dishes made from scratch. Adding a personal touch, many selections are vegan versions of family recipes. One of their Hot Plates, Shepherd’s Pie, combines grilled Impossible hamburger mixed with tomato and grilled chopped onions covered in green beans, topped with house made mashed potatoes and melted cheddar cheese. Hot Sandwiches include: Impossible Hamburger Sloppy Joe and barbecued Pulled Pork with their creamy coleslaw and pickles. Both feature house made sweet and tangy barbecue sauce. Cold Sandwich options are Egg Salad made with mustard and fresh dill or Grilled Daring Chicken Salad mixed with Dijon mustard, celery, and red grapes. Both include vegan mayo and come with lettuce, tomato, and onion. They offer a Kids’ Menu featuring Impossible Hot Dogs or Macaroni and Cheese. Two kinds of Bread baked from scratch, a few Sides, as well as Salads and Soups are also available. Grandma’s Kitchen serves Brunch on the weekend from 10am until supplies run out. Choices include Quiche of the Day made with Cheddar and a house made buttery crust, made from scratch Cinnamon Roll with cream cheese frosting, Tofu Scramble with peppers, onions, mushrooms, and light curry seasoning, Homefries and Breakfast Sausage. Consider leaving room for Dessert. There are lots of choices! Pies, Brownies, Dessert Bars, Cheesecake Bars, Cookies, and Cupcakes vary daily.

Oleum, 210 S. Central Ave., Baltimore, MD 21202

Oleum is located in the old Stratford University and there’s free parking. They strive to create globally inspired cuisine with seasonal, local ingredients. They do their best to honor special requests. Some of their Small Plates are: sweet & savory, crisp, panko Fried Eggplant drizzled with coconut nectar and maldon sea salt flakes, crispy, house blended, Falafel with fresh herbs and lime tahini sauce, and Batata Harra–pan fried spiced, Lebanese potatoes, with cilantro, sumac, Aleppo pepper, and house garlic sauce to name a few. Mains include several pasta dishes like Penne a la Vodka which sports organic san Marzano tomatoes, fresh parsley, and cashew cream. Al dente Roasted Red Pepper Rigatoni combines a creamy blend of roasted red peppers, smoked paprika, garlic, onion, soy cream, mozzarella, and fresh basil. There’s also semolina Trofie Pesto Pasta with a creamy house sauce, roasted cherry tomatoes, basil, and chili flakes as well as other pasta dishes. There are lots of Pizza possibilities. If you’re hungry and creative, Build Your Own (BYO) Neapolitan style pizza, beginning with 12″ hand stretched house dough, a base of house marinara and house cheez. Next, choose any two toppings and then build from there with options like Blue Cheez, garlic roasted chickpeas, mushrooms, spicy Italian sausage, Tempeh bacon, black olives & more. If you prefer a chef-designed pizza, Verano offers cashew white cream sauce, sundried tomatoes, roasted artichoke hearts and spicy greens in lemon, EVOO and grated parmes’n. The spicy Gabriel hosts house pine nut pesto, sausage, peppers, and more. Mushroom fans may face a tough decision between Fungus Amungus and The Forager. Both feature double fermented crusts, but the former is marinara based with an exotic blend of mushrooms, garlic, parsley, and  house cheez while the latter has an herby white sauce, Violife feta, and morel mushrooms. Children might enjoy the 6-inch Kids Cheez Pizza with house marinara and mixed mozzarella. À La Carte Sides include Muhammara–a dip of fire roasted red peppers, walnuts, garlic, tomato, pomegranate molasses, sumac, Aleppo pepper, panko & parsley, a few Hummus variations, and more. There are also a couple of Salads and a Soup. You may want to leave room for Desserts like spiced Oleum Carrot Cake with cream cheese icing and pecans, Tiramisu featuring tofu mascarpone, dark rum, espresso, and cacao, a made to order Giant Chocolate Chip Cookie and a two layer German Chocolate Cake layered with coconut pecan caramel and cacao buttercream.

Pizza Verdura Sincera, 377 Moreland Ave. NE, Atlanta, GA 30307

Pizza Verdura Sincera offers pizza pies made with plant-based cheeses and vegan meats. Traditional pies include a margherita prepared with vegan mozzarella and the Greco topped with spinach, mushrooms, and Kalamata olives. Specialty pizzas include the Messicano topped with chipotle sausage, peppers, onions, and roasted corn. Desserts include tiramisu and a raspberry passionfruit torte.

Runaway Cow, 608 W. 31st St., Chicago, IL 60616

Runaway Cow offers plant-based ice cream made from oat milk. The menu features soft-serve cones, malt milkshakes, and ice cream cakes. The soft-serve ice cream is available in chocolate, vanilla, and twist as well as rotating seasonal flavors. Snowstorm flavors on the menu are blended with vegan cookies and candies such as Biscoff, peanut butter crunch, cake batter, and cookie dough. Sundaes include classics such as banana split as well as specialty flavors like German chocolate with caramel and coconut, turtle with fudge and caramel, and Elvis with banana slices and peanut butter.

The House of Mental Eatery (H.O.M.E), 1523 Dr. Martin Luther King Jr. Dr., Little Rock, AR 72202

Identifies as a black-owned, women-owned, and indigenous-owned business. Serves a variety of vegan dishes like the “Loaded Nachos,” which has corn tortilla chips smothered in cashew-based cheese with a variety of toppings. As well as the “Chili Dawg & House Fries,” which contains a vegan hot dog with plant based chili and cashew based cheese with a side of fries.

Tiny Vegan, 104 S. Sheppard St., Richmond, VA 23221

Serves vegan breakfast dishes like the “Bagel Sandwich,” which has a toasted everything bagel with cream cheese, lentil sausage, tofu scramble, and baby spinach. They also offer sandwiches such as the “Turkey Sub,” which has house-made seitan turkey, micro sprouts, sliced tomato, bacon, garlic hummus, and pickled jalapeño sauce on a toasted sub roll.