The following is from a previous Vegan Journal by Chef Nancy Berkoff, EdD, RD, CCE

Fresh, frozen, or canned, corn adds wonderful texture to just about every item on the menu. Keep some frozen corn and canned corn on hand to spruce up meals. Also, take advantage of fresh corn and purchase more than you need. Clean and wash fresh corn, cut off the cob, place in freezer bags or containers, and store in the freezer until ready to use.

Corn Broth, Corn Soup, or Corn Chowder

Use the corn cobs to create a corn broth. Just boil corn cobs with a small amount of carrots, onion, and celery for a delightful broth that can be used as a base for vegetable or bean soups, or as a cooking liquid for grains or rice.

Fresh “cream” of corn soup or corn chowder can be a “meal in a minute” by placing silken tofu, fresh corn (cut off the cob), thawed, frozen corn, or drained, canned corn, a small amount of tomato paste, and seasonings you enjoy, such as black or white pepper, onion powder, ground thyme, etc., in a blender. Blend until smooth, or until the texture you like is achieved. Add some more corn kernels, and some pieces of cooked potato, if you have some on hand, and heat on the stove until warm. If you have the time, you can sauté some diced onions and bell peppers and add to the soup while it is warming for extra flavor.

Central American-Style Corn

If you have extra fresh corn on the cob or some frozen corn on the cob, you can prepare it Central American style. For fresh corn, peel back the husks (but don’t remove them) and clear out the corn silk. Spread a thin layer of vegan mayonnaise or mayonnaise-style dressing (such as Thousand Island) over the corn, sprinkle some minced garlic or minced chilies (or both), and re-wrap the corn in the husk. You can place these on a barbecue grill or in the microwave and allow them to cook until the corn is just soft.

For frozen corn, spread with vegan mayonnaise and seasonings, wrap in foil, and cook on a barbecue grill or in a hot oven (about 400 degrees) until corn is as soft as you like it!

Corn Relish

Corn relish is a traditional condiment that can be used to spice up menu items or can even be used as a sandwich filling. Combine cooked, cooled corn with chopped pickles or pickle relish for a fast corn relish. You can use this with cooked or cold entrées, or add to soups or cooked vegetables.

If you are feeling like doing a bit more chopping, you can combine corn with chopped pickles, chopped red or green bell peppers (or both), chopped sweet onions, chopped fresh tomatoes (or drained, diced tomatoes), and black olives. Use this as a condiment or as a salad filling, combined with leftover cooked beans or diced extra firm tofu or seitan.

Corn “Pilaf”

Make a corn “pilaf” by sautéing finely chopped onions in a small amount of vegetable oil until golden and then adding corn kernels. Toss and sauté until the corn is a bit toasty and serve hot. Chill leftover corn pilaf and use it as a salad topping the next day or stir it into vegetable soup, minestrone, or bean soup.

Corn Pudding

Corn pudding can be made by using a simple “corn mush” recipe (think of cream of wheat made with corn meal), stirring corn meal with water or non-dairy milk over low heat until thick and smooth. Add in corn kernels, raisins, cinnamon, ground ginger, and maple syrup or molasses and allow to cook until desired thickness. Corn pudding can be served plain, either warm or chilled with sorbet (which will allow it to become even thicker) and sliced and served with sliced pineapple or sliced peaches.

Corn Bread and More

If you are in a baking mood, cut fresh corn kernels into a cornbread mix, top with corn kernels and bake. You can also toss corn kernels into burrito fillings, sandwich mixes, cooked grains or veggies, and even salad dressings.

Christopher Place Employment Academy Catholic Charities of Baltimore

By Akua Oppong, VRG Intern

While doing my Vegetarian Resource Group internship, I attended a virtual vegan nutrition class hosted by Christopher Place. Christopher Place is a residential employment program that provides education, training, and recovery for formerly homeless men in Baltimore (https://cc-md.org/programs/christopher-place-employment-center/) Kara Hall teaches classes at Christopher Place and covered macronutrients on the day I sat in on a class. She talked about carbohydrates, protein, fiber, fats, simple sugars (monosaccharides and disaccharides), and cholesterol (LDL and HDL, “good” and “bad” cholesterol), and the impact food has on health.

Kara made it a point to explain things thoroughly for everyone to understand. She truly wanted the men to learn and understand the concepts she was teaching. As a result, the attendees in the class were very enthusiastic and curious about nutrition. They genuinely wanted to understand what they were learning and apply it to their eating habits, and advocate for healthier food choices in their cafeteria. They would ask which foods contained specific nutrients, and pointed out if their cafeteria had the foods Kara discussed or not and their intentions to ask about including them. Kara answered the men’s questions such as why corn doesn’t fully digest, and why it is good to eat apples (and other fruits) daily. Corn doesn’t fully digest because it contains fiber, which human digestive enzymes don’t digest. Fruits are recommended to eat every day because they are high in fiber and carbohydrates, which are essential for a healthy human diet.

On alternate weeks, Kara teaches vegan cooking classes in person. I didn’t attend the cooking class, but Kara mentioned that she made a vegan creamy Alfredo pasta that the men really enjoyed. Some even mentioned that they wanted to become vegan and eat more vegan foods.

Overall, this was a very informative and pleasant experience. The men’s energy and the eagerness Kara had to teach and explain nutrition concepts to them were encouraging. They seemed to have a close and genuine bond that I am sure will benefit them as they continue with the program and learn how to lead healthier and happier lives.

Sources:

www.cc-md.org

For information about VRG internships, see https://www.vrg.org/student/index.php

We greatly enjoyed lunch at the newly opened Ras Plant Based in New York City (they also have a location in Brooklyn, NY). The West Village location in Manhattan is modern and the service was terrific. From noon through 6pm daily Ras Plant Based offers unique bowls and they are absolutely delicious! We sampled their Langano Bowl which includes:

Ras tibs – sautéed seitan, zesty berbere sauce

Fasolia – string beans, carrots, caramelized onions

Yatakilt – cabbage, carrot, bell pepper

Zucchini – crunchy zucchini, carrot, celery, parsley

Mashed avocado – made with tomato, onion, serrano, cilantro, house vinaigrette

All bowls have a brown turmeric rice base, a drizzle of homemade hot sauce, and injera crumble (which adds an element of crunch to the dish) and cilantro topping.

They also offer traditional Ethiopian platters all day with an array of items including brown lentils, yellow split peas, braised collards, crunchy zucchini, tomatoes, carrots, celery, with parsley, as well as string bean, carrots, and caramelized onions, plus much more. Weekend brunch selections include French toast, Kitfo Burrito (consisting of Pea protein crumble, black beans, brown turmeric rice, avocado, and lettuce), Mac n Cheese (made with vegan Mozzarella, cheddar, coconut milk, Ethiopian cardamom, berbere sauce), plus other items.

For more information on this vegan restaurant see: https://www.rasplantbased.com/

Also be sure to visit VRG’s online guide to veggie restaurants throughout the USA and Canada: www.vrg.org/restaurant

Summer Pad Thai photo from Sawatdee Thai Restaurant

Where: Sawatdee Thai Restaurant, Minneapolis, Minnesota

When: Sunday, October 6, 2024, 6 PM

Come meet dietitians from the Vegetarian Nutrition Dietetic Practice Group as well as VRG members. The public is invited. You must preregister. You can pay at www.vrg.org/donate and write in the names of attendees and that this is for the Networking dinner.

BUFFET

Appetizers: Vegetarian Spring Rolls and Fried Tofu

Main Dishes:

Red Curry with Tofu

Summer Pad Thai

Combination Vegetable Dish with broccoli, cauliflower, mushrooms, onions, napa, water chestnuts, tomatoes, and mock duck.

Plus: Brown Rice and White Rice and Coffee or tea and water

Dessert: Mango and Sticky Rice

Cost: $30 for VRG and Vegetarian Nutrition Practice Group members before September 15, 2024. $35 for others. $20 for two to ten year olds. Other drinks can be purchased from the restaurant separately.

PLEASE PAY at www.vrg.org/donate and write in the Comments: Networking Dinner with the Attendee names.  Or call (410) 366-8343. Or mail payment to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. We look forward to seeing you there.

photo from Vegan Miami

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: www.vrg.org/restaurant

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:

Afro Vegana, 1181 Avenida Americo Miranda, San Juan, PR 00921

A festive and colorful slow food restaurant specializing in traditional Nigerian cuisine. All items on the menu are vegan and made to order. Some customer favorites include Tof’Dodo (tofu and plantains), Jollof Bowl (rice with spicy tomato sauce), Rice Beans and Stew Bowl, Nigerian Empanada (baked turnover with tofu, potato, and carrots), Nigerian Coleslaw, and Moi Moi (Nigerian pasteles). Dishes are typically complex in flavor and not too heavy, featuring a plethora of unique savory and sweet notes. Fresh, natural cold-pressed juices such as Piña Jengibre (pineapple and ginger) and Fanta (orange, carrot, apple, and turmeric) are available to help round out your meal. There is ample seating on the premises, and a wheelchair ramp is available at the entrance. Please note that there is limited parking in front of the establishment.

Casa de Luz Este, 1915 E. Martin Luther King Jr. Blvd., Austin, TX 78702

A relaxing haven with wholesome food. Enjoy their healing space and try their dishes including tortillas, beans, vegetables, soups varying daily, and refreshing teas.

Mother Nature’s Soul Food Vegan Restaurant, 616 Fifth St., Lynchburg, VA 24504

Delicious, heart-warming soul food. Try their multitude of dishes including a Chkn Alfredo, Me’atball Sub, Chkn strips, and Eggrolls. They also have Mac-N-Chz, 4 Bean Protein chili, and plantains as some side options, and several delicious cake flavors including strawberry, oreo, and pineapple. Meal prep meals are also available to purchase.

Plant Based Coneys, 42 E. Cross St., Ypsilanti, MI 48198

A fun, simple, laid-back spot with American favorites. Try their Coney Dog and Chicken Soup!

Plant Bass Vegan Deli, 2630 Manhattan Blvd., Ste. A, Harvey, LA 70058

An upbeat, music-filled space with flavorful dishes. Try their Vegan Poboy Hot Sausage, BBQ Jackfruit Rib Sandwich, and smoothies (Berry Boom, Tropical Retreat, Geaux Green) and come in for some live music!

Vegan Foodie Bowl, 9030 Owensmouth Ave. Canoga Park, CA 91304

Light, upbeat restaurant with smoothie bowls, pudding bowls, veggie bowls, soups, and more! A great place for light and healthy meals.

Vegan Mami, 125 S. Garnett St., Henderson, NC 27536

They serve up a variety of veganized classics, from build-your-own pizza (that can be made gluten-free) to drinks like Sea Moss Smoothies. In addition to their food, Vegan Mami offers herbal sweet teas, all-natural beauty products, and more.

photo from Freepik

The Internal Revenue Service states that individual retirement arrangement (IRA) owners age 70½ or over can transfer up to $100,000 to charity (such as The Vegetarian Resource Group) tax-free each year. These transfers, known as qualified charitable distributions or QCDs, offer eligible older Americans a way to give to charity. For those who are at least 73 years old, QCDs count toward the IRA owner’s required minimum distribution (RMD) for the year. You need to have your IRA trustee send the money to the charity directly, and not to you first. You do not need to itemize your taxes for this benefit. For more information, see https://www.irs.gov/newsroom/qualified-charitable-distributions-allow-eligible-ira-owners-up-to-100000-in-tax-free-gifts-to-charity

This is not legal or tax advice, for which you should speak to your financial and legal advisors.

To make direct donations to VRG and support vegan education and research, donate at www.vrg.org/donate

by Reed Mangels, PhD, RD

Selenium is an essential mineral that we need in very small amounts – the RDA is 55 micrograms daily for an adult. To put that in perspective, a microgram is a millionth of a gram. Even though we only require a small amount of selenium, we must meet our needs for it from food and/or supplements in order to stay healthy. Selenium is needed for our thyroid gland to function properly, for DNA production, for reproduction, and for helping to protect our bodies from damage caused by free radicals. The Recommended Dietary Allowance (RDA) for selenium is:

Birth to 6 months: 15 micrograms/day (this is the Adequate Intake rather than the RDA)

7-12 months: 20 micrograms/day (this is the Adequate Intake rather than the RDA)

1-3 years: 20 micrograms/day

4-8 years: 30 micrograms/ day

9-13 years: 40 micrograms/day

14 years and older: 55 micrograms

Pregnancy: 60 micrograms/day

Lactation: 70 micrograms/day

Many whole plant foods can supply us with selenium although the selenium content of foods vary widely, depending, in plant foods, on the amount of selenium in the soil where the plants were grown. In the United States, the effect of variations in soil selenium levels is less than in other countries because we typically eat food grown in different areas, including areas where the soil is rich in selenium. Studies in the United States report both lower selenium intakes (1, 2) and little difference in selenium intake or in selenium status between vegetarian and nonvegetarians (3,4). Experimental diets designed to represent typical vegan diets in the United States were found to provide more than the RDA for selenium (5, 6).

The National Institutes of Health identifies people who eat only local foods grown in soils that are low in selenium as more likely than others to have trouble getting enough selenium (7). If you are vegan and eat only local foods that are grown in soils that are low in selenium, you may need to take a supplement that provides additional selenium.

10 Good Sources of Selenium for Vegans

1. Brazil nuts 319 micrograms of selenium in 2 Tablespoons
2. Whole wheat pasta, cooked, 25 micrograms of selenium in ½ cup
3. Tofu, firm 22 micrograms of selenium in ½ cup
4. English muffin, whole grain, 17 micrograms of selenium in 1 muffin
5. Whole wheat bread, 9 micrograms of selenium in 1 slice
6. Portabella mushrooms, diced, 8 micrograms of selenium in ½ cup
7. Vegetarian baked beans, 6.5 micrograms of selenium in ½ cup
8. Soybeans, cooked, 6.3 micrograms of selenium in ½ cup
9. Oatmeal, cooked, 6 micrograms of selenium in ½ cup
10. Brown rice, cooked, 5.6 micrograms of selenium in ½ cup

Note that the amounts of selenium in foods listed above are from the U.S. Department of Agriculture (USDA) nutrient database and may under- or overestimate the actual selenium content of a specific food item (8).

Some Interesting Facts About Selenium

1. In China, there are wide differences in soil selenium content in different areas. Because of this variability, the selenium content of corn, rice, and soybeans can vary 1000-fold from one area of China to another (8).
2. Animals can conserve selenium when food selenium is low and excrete selenium when their intake is high. Thus, the selenium content of animal products does not vary as much as does the selenium content of plant foods.
3. Routinely getting too much selenium (more than 400 micrograms daily in adults) from all sources – food, beverages, and supplements – can result over time in health issues including nausea, diarrhea, garlic breath, rashes, and nervous system problems.

References

1. Jin Y, Kanaya AM, Kandula NR, et al. Vegetarian diets are associated with selected cardiometabolic risk factors among middle-older aged South Asians in the United States. J Nutr. 2018;148:1954-1960.
2. Lynch HM, Wharton CM, Johnston CS. Cardiorespiratory fitness and peak torque differences between vegetarian and omnivore endurance athletes: A cross-sectional study. Nutrients. 2016;8:726.
3. Shultz TD, Leklem JE. Selenium status of vegetarians, nonvegetarians, and hormone-dependent cancer subjects. Am J Clin Nutr. 1983;37:114-118.
4. Tesar R, Notelovitz M, Shim E, et al. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr. 1992;56:699-704.
5. Turner-McGrievy GM, Barnard ND, Scialli AR, Lanou AJ. Effects of a low-fat vegan diet and a Step II diet on macro- and micronutrient intakes in overweight postmenopausal women. Nutrition. 2004;20(9):738-746.
6. Hess JM, Comeau ME. Application of dairy-free vegetarian and vegan USDA food pattern models for non-pregnant, non-lactating healthy adults. J Food Sci. 2022;87:4703-4713.
7. Office of Dietary Supplements, NIH. Selenium Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Selenium-Consumer/. 2021.
8. Stoffaneller R, Morse NL. A review of dietary selenium intake and selenium status in Europe and the Middle East. Nutrients. 2015;7:1494-1537.

To read more about selenium see:

Selenium Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of selenium)

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

belt from Doshi

Avesu is a German company that sells a wide variety of belts in different colors. Check their site to see which countries they deliver to.

https://www.avesuveganshoes.com/vegan-accessories/misc-belts-com.html

Corkor is a Portuguese company that sells women’s and men’s belts made out of cork. They deliver worldwide.

https://www.corkor.com/collections/womens-cork-belts

https://www.corkor.com/collections/mens-cork-belts

Couch offers belts for men and women in America.

https://www.couchguitarstraps.com/belts-bags/vegan-belts

Doshi is an American company that sells both men’s and women’s belts.

https://doshi.shop/collections/belts

https://doshi.shop/collections/womens-belts-vegan

Ethical Wares is a company in Wales, UK. They sell a variety of belts and deliver worldwide.

https://www.ethicalwares.com/accessories/belts/

Freerangers is a British company offering belts in several colors.

https://www.freerangers.co.uk/belts

Kat Mendenhall is an American company selling belts in various colors. You also get to choose the type of non-leather grain you want your belt to be made out of.

https://katmendenhall.com/product-category/belts/

MooShoes is an American company selling a variety of belts.

https://www.mooshoes.com/collections/belts

Nae is a Portuguese company that ships belts worldwide.

https://www.nae-vegan.com/en/accessories/belts_619-468.html

Nomadic State of Mind is an American company that sells belts made out of rope.

https://shop.nomadicstateofmind.com/category-s/165.htm

Terraluv & Nice Shoes is a Canadian company that sells a wide variety of belts.

https://terraluv.com/product-category/accessories/belts/

Truth Belts is a Canadian company that specializes in belts for men and women.

https://truthbelts.com/

Vegan Chic is an American company that sells belts for men and women.

https://www.veganchic.com/vegan+belts/search.aspx

Veganline is a British company that sells belts in different colors and with different buckles and ships to various countries.

https://veganline.com/belts

Vegan Scene is an American company that sells belts for women and men in various colors.

https://veganscene.com/collections/belts

Vegetarian Shoes is a British company selling a variety of vegan belts.

https://www.vegetarian-shoes.co.uk/accessories/belts/10043_0c.html

The Vegetarian Site is an American company selling a wide variety of belts.

https://store.thevegetariansite.com/index.php?route=product/category&path=96

Restaurants throughout Maryland will be participating in MD Vegan Restaurant Month August 2^nd-31^st, 2024. For a list of participating restaurants and more information, see:

https://www.mdveganeats.com/

https://www.instagram.com/mdveganeats/?hl=en

By Reed Mangels, PhD, RD

You may have seen the headlines that proclaimed, “Beyond Bad: Fake Meat And Other ‘Ultra Processed’ Vegan Food Linked To Heart Disease, Early Death” and “Vegan Fake Meats are Linked to Increase in Heart Deaths.” Other headlines were more measured – “When Plant Foods are Ultra-processed, the Health Benefits Disappear” but the accompanying article Identified “meat substitutes, including imitation burgers and sausages” as examples of ultra-processed plant foods.

In reality, the study that these headlines were based on wasn’t able to determine how much risk was associated with vegan meats. Let’s step back and take a look at the study.

What is the study?

The study (1) was from the United Kingdom and included more than 118,000 adults age 40-69 years old at the start of the study who recorded what they ate for two different days between 2009 and 2012. The subjects were followed for a median of 9 years to track health issues and deaths. Foods that the subjects reported eating were classified as either plant-sourced or non-plant/animal-sourced. These food groups were then divided into ultra-processed foods and non-ultra-processed foods. Ultra-processed animal-sourced foods included sausages, chicken nuggets, battered fish, ice cream, and mayonnaise. Packaged bread, crackers, pastries, cookies, margarine, salty snacks, sugary breakfast cereals, fruit juice, soft drinks, canned soup, tofu, tempeh, and veggie burgers were included in the category of ultra-processed plant-sourced foods. Note that many foods classified as ultra-processed plant-sourced foods are not necessarily vegan foods.

What did this study find?

Higher consumption of ultra-processed foods, whether plant-sourced or animal-sourced, was associated with a greater risk of heart disease and of dying from heart disease. A 10% higher consumption of ultra-processed plant-sourced foods was associated with a 6% increase in the risk of developing heart disease and an 18% higher risk of dying from heart disease. In contrast, a 10% higher consumption of non-ultra-processed plant-sourced foods was associated with an 8% lower risk of developing heart disease and a 20% lower risk of dying from heart disease.

It is important to note that the foods in the ultra-processed plant-sourced food category were primarily commercial baked goods including breads, pastries, cakes, cookies, and frozen pizza and that these represented, on average, almost a quarter of the study subjects’ calories. Snack foods and candy supplied about 7% of the calories in the subjects’ diets and soft drinks and fruit juice supplied 2% of calories. The entire category of “meat alternatives” which includes veggie sausages and burgers, tofu, tempeh, and TVP supplied 0.2% of total calories. In other words, the vegan fake meats that were condemned in some headlines were a very minor part of the diets of the subjects of this study.

Are there practical implications?

One key message is to question headlines and to look for multiple reliable sources of information. Additionally, the results of this study point to the benefits of eating mostly less processed plant foods including dried beans, vegetables, fruits, whole grains, and nuts and seeds. Tofu, tempeh, and vegan meats can supply a variety of nutrients and the results of this study do not support avoiding these foods.

Reference:

1. Rauber F, da Costa Louzada ML, Chang K, et al. Implications of food ultra-processing on cardiovascular risk considering plant origin foods: an analysis of the UK Biobank cohort. The Lancet Regional Health – Europe. In press, 2024.

To read more about vegan processed food see:

Vegan Processed Foods – Embrace Them? Shun Them?

Ultra-Processed or Smartly Processed?

You can read other commentary on this study at:

Vegan Health – Vegan Meats and Poor Health Outcomes

CNN – Plant-based Ultraprocessed Foods Linked To Heart Disease, Early Death, Study Says

Scientific American – Are Plant-Based Ultraprocessed Foods Linked to Heart Disease?