According to VRG’s Nutrition Advisor, Reed Mangels, PhD, RD, there are times when people’s protein needs are higher. For example, in pregnancy, the recommendation for protein is 25 grams higher than it is when someone is not pregnant. That’s an increase of about 50%. Older adults may have higher protein needs than younger adults. Athletes may have somewhat higher protein needs than non-athletes (1). It’s entirely possible to meet protein needs with a vegan diet. Sometimes, choosing a higher protein plant milk can help to meet protein needs.

We’ve identified some higher protein plant milks. Since plant milks are often also used as a source of calcium, vitamin D, and vitamin B12, we’ve included information about whether the milks we identified are fortified with these nutrients.

See the list of higher-protein plant milks here: https://www.vrg.org/journal/vj2024issue2/2024_issue2_higher_protein.php

Subscribe to Vegan Journal in the USA only here: https://www.vrg.org/member/

easy training plate

by Reed Mangels, PhD, RD

Eating a healthy diet offers benefits to athletes during training, performance, and recovery. A variety of visual food guides designed for athletes have been developed to help athletes choose a nutritionally adequate diet. Typically, these food guides feature animal-based foods. Since many athletes are vegan, vegetarian, or frequently eat vegan or vegetarian meals, conventional food guides don’t meet their needs.

Surabhi Airi, MS with the University of Colorado, Colorado Springs’ Sport Nutrition Graduate Program in collaboration with the US Olympic Committee’s (USOC) Food and Nutrition Services, developed The Vegan/Vegetarian Athlete’s Plate® as a guide for athletes. This tool helps athletes build meals that meet international sports nutrition recommendations. It features a plate divided into sectors, indicating what proportion of the plate should be devoted to plant proteins, whole grains, fruits, and vegetables during easy, moderate and hard training. For example, during moderate training, approximately a third of the plate should be whole grains, a third plant proteins, and a third vegetables. Seasonal and local fruits can be eaten in addition along with 1 to 2 Tablespoons of fats. Vitamin D, vitamin B12, and zinc supplements should be considered.

The Vegetarian/Vegan Athlete’s Plate® is available for download to be used for educational purposes only:

Easy Vegetarian/Vegan Athlete’s Plate®

Moderate Vegetarian/Vegan Athlete’s Plate®

Hard Vegetarian/Vegan Athlete’s Plate®

To read more about vegan diets for athletes see: Athletes & Vegan/Vegetarian Diets

Each issue of Vegan Journal includes reviews of products we especially like. We recently tested and reviewed Gear Hugger’s Lubricant and Degreaser. Read the entire review here: https://www.vrg.org/journal/vj2024issue2/2024_issue2_veggie_bits.php

Subscribe to Vegan Journal in the USA only here: https://www.vrg.org/member/

photo by Linda Tyler

In a past issue of Vegan Journal, Linda Tyler shares recipes based on ancient grains including Granola with Ancient Grains; Carrot Cake Hot Cereal with Ancient Grains; Black Bean Sorghum Chili; Greek Farro Salad; Shawarma Spelt, Cickpea, and Cauliflower Bowls; and Walnut Cookies with Toasted Quinoa. Read the entire article here: https://www.vrg.org/journal/vj2024issue2/2024_issue2_ancient_grains.php

Be sure to subscribe to Vegan Journal in the USA only here: https://www.vrg.org/member/

Kati Fresh Garden Rolls

by Reed Mangels, PhD, RD

Seattle features many vegan and vegan-friendly restaurants. It’s tempting, whenever I’m in town, to try something different; however, I frequently choose to revisit Kati, a vegan Thai restaurant. With an extensive menu, outdoor seating, and skillful combinations of ingredients, Kati is always a delight. Kati’s website states that their fresh noodles, handmade tofu, and vegetables are sourced from local family-owned producers and that they use organic products when possible. Kati has two locations, one in the South Lake Union area of Seattle and the other in Kirkland, on the east side of Seattle. I’ve eaten at the South Lake Union restaurant several times.

On our most recent visit we started with shared appetizers. The Garlic Jackfruit on Sticky Rice featured jackfruit in a garlic batter, fried until crisp and served on a sticky rice cake. Each bite had several different textures and flavors – crisp, chewy, mildly garlic. We also had Fresh Garden Rolls which were filled with shredded carrots, herb salad, other vegetables, and tofu and came with a flavorful tamarind sauce – an excellent choice on a warm day.

Kati’s menu includes stir-fries, salads, soups, fried rice, noodles, curries, sweets, and beverages. We opted to share Pad See-ew which included wide rice noodles, collard greens, carrots, fried tofu, and broccoli. The collard greens were an especially interesting addition and blended well with the chewy noodles and the other vegetables. We also tried Sweet and Sour Cashew Stir-fry which had a tangy tomato-based sauce with stir-fried peppers, onions, cashews and tofu.

In the past, we’ve delighted in Green Curry with Thai basil, eggplant, and broccoli in a subtly spicy curry sauce as well as Pad Keemao (drunken noodles) with basil and portobello mushrooms.

Desserts such as coconut ice cream with homemade caramel sauce are tempting but we’ve always been too full to want dessert. Maybe next visit.

Kati Thai is at 1190 Thomas Street in Seattle and 12540 120th Ave. NE, Suite 110 in Kirkland.

Visit their website at https://www.kativeganthai.com/.

To find a list of veggie restaurants in the USA and Canada visit: https://www.vrg.org/restaurant/index.php

Each issue of Vegan Journal includes reviews of products we especially like. We recently sampled Mike’s Organic Curry Love Pastes that come in a variety of colors and do not contain any hidden shrimp paste or fish sauce. Read the entire review here: https://www.vrg.org/journal/vj2024issue2/2024_issue2_veggie_bits.php

Subscribe to Vegan Journal in the USA only here: https://www.vrg.org/member/

By Cheryl A. Van Beek, VRG volunteer

Writing about restaurants that serve vegan fare to be added to VRG’s online guide to veggie restaurants in the USA and Canada is a wonderful experience. It combines so many of my fervent passions—helping, health, food, writing, animal welfare, and more. I’m grateful that writing these pieces provides me the opportunity, in my own small way, to support VRG, an organization I admire and appreciate, in their mission to promote a vegan lifestyle. Aligning my actions with my values while helping others is truly gratifying.

Having experienced how challenging it can be to find eateries that sync with my health and ethical concerns, budget and palette (especially while traveling), I appreciate VRG’s guide providing a valuable resource for diners that I am happy to help with.

Writing these entries for VRG allows me to celebrate the courage, creativity, and dedication of restauranteurs who strive to contribute to a healthier world that is kinder to animals and our planet. Often when I speak to them, they enthusiastically share their unique experiences and particular motivation. Connecting with them and hearing their stories is thought provoking and inspiring which increases my desire to help their businesses thrive by making others aware of them.

Speaking of thriving, the knowledge I gain from researching menus nourishes my curiosity while expanding my own cooking repertoire. Though I’ve been writing for VRG for years, I continue to discover, not only new foods, but also inventive ways of preparing familiar foods. As a nature enthusiast, I get a kick out of learning about new plants or plants being used in novel ways. For instance, I was intrigued to learn that banana flowers have various edible applications such as ingredients in curry or as a vegan substitute for cooked fish!

Being introduced to various cultures through the appealing lens of food further stimulates me and expands my sense of connection. For example, I was delighted to encounter the concept of Japandi which, as I digest it, organically blends Scandinavian functionality and coziness with graceful Japanese minimalism. I was fascinated to learn how a restaurant translated this design concept into a menu.

Finally, while I relish a good conversation, writing lights me up. With my zest for words and language, crafting these small narratives, feeds my soul. Having been a foodie all my life, I look forward to each request I get from VRG to write up a new entrant. For me, even merely thinking about food, imaging what it tastes, smells, and feels like, is a treat in itself. Sharing it with others is the chocolate dipped raspberry on top!

Find VRG’s online guide to veggie restaurants in the USA and Canada here: https://www.vrg.org/restaurant/index.php

Past VRG scholarship winner Coda Spier won one of the most prestigious awards his culinary college offers. He said, Thank you again for making this possible. Pictured above is some of his latest food. Coda is on the left in the photo below.

Here is more information about our scholarship contest: https://www.vrg.org/student/scholar.htm
You can support VRG scholarships and internships here: www.vrg.org/donate

In 2023, The Vegetarian Resource Group reported a study that we conducted comparing the prices of meat-like veggie burgers and vegan ground meat to animal meat. (See: https://www.vrg.org/journal/vj2023issue4/2023_issue4_vegan_burgers.php) We expanded our study to include canned and dried beans because these products are often less expensive sources of protein, iron, and other nutrients that are also supplied by veggie burgers and vegan ground meat. Read the entire article here: https://www.vrg.org/journal/vj2024issue2/2024_issue2_cost_of_beans.php

Subscribe to Vegan Journal in the USA only here: https://www.vrg.org/member/

Breyer’s Ice Cream now has ice cream which they consider animal-free, based on precision fermentation. However, it is noted on the package that it is not suitable for those with a milk allergy. This is because the whey protein from fermentation is the same as whey protein in traditional dairy. For more information, see:

https://www.dairyreporter.com/Article/2024/03/05/unilever-stakes-a-claim-in-the-cow-free-ice-cream-revolution?utm_source=newsletter_daily&utm_medium=email&utm_campaign=05-Mar-2024&cid=DM1123144&bid=342319697