Choline is a nutrient that our brains and nervous system need to function properly. The liver makes a small amount of choline, but most of our needs are met by food. In the United States, for nonvegans, animal products are the main sources of choline. That’s not to say that these are the only choline sources; it’s simply that these are foods that are most commonly eaten. Plant-based foods that are rich in choline include cruciferous vegetables (such as cauliflower, Brussels sprouts, and broccoli), wheat germ, and dried beans and lentils. Nuts, seeds, other vegetables, and whole grains are also good sources of choline.

To read more about Choline, visit https://www.vrg.org/journal/vj2024issue1/2024_issue1_nutrition_hotline.php

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

photo from Planta

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:

Buatong Thai Vegan Restaurant, 6735 N. First S.t, #107, Fresno, CA 93710

In the spirit of a vegan fairy tale come true, Buatong Thai Vegan came into being after the new owners took over a formerly traditional Thai restaurant and overhauled the menu, making every item 100% vegan. From the salads and soups to the rice and noodle dishes, the menu offers all that you would expect from a Thai restaurant, including Laab vegan chicken made with Thai chili and lime dressing, lemongrass, cilantro, and onion; the Tom Yum soup; red, yellow, and green curry dishes; and the Drunken Noodle (stir-fried wide rice noodles with fresh chili, vegan ground meat, basil, bean sprouts, jalapeno, and tomato). And no Thai meal is complete without a sweet rice or fruit-based dessert—so save room for the fried banana and coconut ice cream or the sweet rice with mango.

Fire & Spice, 491 Capitol Ave., Hartford, CT 06106

Fire & Spice Vegan Restaurant offers several small-plate and bakery items. Menu items comprise several global flavors such as Jamaican, Indian, and Rastafarian. Appetizers include potato samosas, jerk plantain patties, and cabbage turnovers. The Ital Rastafarian stew consists of coconut milk with sweet potato, pumpkin, and red beans. Several bakery items are available such as whoopie pies (red velvet and chocolate), cookies (oatmeal raisin and chocolate chip), breads/rolls, and mini loaves (banana walnut and plantain with sunflower and pumpkin seeks).

Hi Flora, 2558 Lyndale Ave. S., Minneapolis, MN 55405

Hi! Flora is a THC-infused restaurant with a variety of plant-based eats and euphoric drinks at their temperance bar. If you’re looking for an indie, underground eatery with a psychedelic ambience, don’t shy away from stopping by, especially to sit under their low lavender-colored lamps. You can dine in for their Cashew Hemp Cheese Dip, Shroomy Shawarma, Fried Maitake Sandwich, Wild Rice Burger, or Hi! Quesadilla. As for their alcohol-free, but still state-altering drinks, their Potion of Peace, Livener Bubbles, Banana Cream Colada, Smoked Juniper, or Hazelnut Horchata all sound like viable options if you’re looking to capture that dark, spooky forest or cottage core vibe.

Lively Up Yourself, Midtown Yacht Club Location, 1661 NE 4th St., Bend, Oregon 97701 and Eurosports & Food Cart Garden Location, 223 E. Hood Ave., Sisters, Oregon 97759

With menus inspired by the owners’ Midwestern upbringing, Lively Up Yourself aims to bring nostalgic comfort food flavors to vegans while also enticing non-vegans to try a plant-based meal. Nothing says nostalgia like macaroni and cheese, and here you will find a selection of Mac Bowls, ranging from the Classic with their OG cheeze sauce, green onion and paprika, to the Krabby Mac, made with a krabby patty, Cajun remoulade, ranch, green onion, paprika, and dulse flakes. Other tantalizing options include the St. Louis Style Ribz (made-from-scratch seitan and jackfruit ribz coated in a sweet and tangy BBQ sauce with ranch) and the B*tchin Chik’n sandwich, a breaded seitan buffalo chik’n patty served with a garlic aioli, pickles, tomatoes, and ranch coleslaw. There are some variations in menu offerings between the two locations, and it’s noted that most items can be made gluten-free upon request. And in case you’re wondering, yes, their name was inspired by the Bob Marley song.

Planta, 316 Wythe Ave., Brooklyn, NY 11249

Looking for a fancy vegan restaurant for any special occasion? Planta is the place to be! Planta expands the accessibility of fine dining. Choose from a plethora of plant-based dishes created by top-tier chefs including sushi, salads, brick oven pizzas, a house burger, wraps, pasta dishes, and more. Planta is dedicated to a greener future. From sourcing of their restaurant design, PLANTA ensures all of our produce and supplies are delivered sustainably. PLANTA uses reusable containers to reduce waste and their to-go packaging is made from 100% compostable materials. PLANTA is for the planet and plant-powered dining!

The Fix Falafel & Things, West Street Market, 148 West St., Reno, NV 89501

At The Fix Falafel & Things there are gluten-free options, and you can order online. One of their wraps called ‘The Hornet’ includes falafel, grilled mushrooms, onions, black olives, pepperoncini, lettuce, and mustard. They also serve vegan meat products such as chicken and steak.

Thrive, 1509 Arapahoe Ave., Boulder, CO 80302

Much of their menu features raw plant foods. The decor is almost as colorful as their food but we suggest tucking into one of their smoothies and hearty soups and getting a side of flax crackers to go along with it all! They have outdoor seating.

Veg-O-Rama, 44930 Ford Rd., Canton, MI 48187

Veg-O-Rama serves up Indo-American fusion food in a 50s-themed diner. They started the restaurant in hopes of sharing affordable vegetarian and vegan food options. Located in a strip mall they offer affordable food with gluten-free and vegan modifications to their vegetarian offerings. Sample dishes include Masala Fries, Samosas, a variety of burgers and wraps, bowls, vegan hot dogs, falafel salad, vegan cupcakes, and more. They offer a kid’s menu too.

Sample all the delicious vegan food available in Maryland during Maryland Vegan Restaurant Month scheduled throughout March 2024. Here’s a partial list of some of the restaurants participating: Koshary Corner (Egyptian Street Food at RHouse in Remington, Baltimore), Land of Kush (Soul Food in Baltimore), Planta in Bethesda, Golden West Café (in Hampden, Baltimore), Harmony Bakery (gluten-free bakery in Hampden, Baltimore), Sweet27 (gluten-free restaurant in Remington, Baltimore), Applecore’s Bake Shoppe in Columbia, etc.

More information can be found here: https://www.facebook.com/mdveganeats

photo from Wunder Eggs

Almonds, cashews, and coconut sounds like a dubious combination for replicating that essential hard-boiled staple, but somehow, once sprinkled with the sachet of sulfurous black salt, this unlikely trio is transformed into boldly, undeniably eggy decadence.

Read the product review in Vegan Journal here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_veggie_bits.php

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

Thank you to Heather Frances and Ashely Monti for staffing the VRG booth at the Rhode Island Veg Fest. Heather said they answered questions about how to transition to veganism and what kind of resources there are for new vegans. Lots of people who came by the booth were brought by vegans, but they themselves were not yet vegan. Heather reported, “We answered questions about how to get friends and family to be more open to eating vegan,” as well as “gave some recommendations on meals and how to talk to people. Some people were really interested in vegetarian nutrition for children, pregnant women, and teenagers.  People loved our Lowfat Jewish Vegetarian Cookbook with all vegan recipes.”

If you are attending the Santa Cruz VegFest in California or the New England VegFest in Worcester, Massachusetts, please visit The Vegetarian Resource Group booth.

To support The Vegetarian Resource Group outreach, join at https://www.vrg.org/member/2013sv.php
Or donate at www.vrg.org/donate

The latest Note from the Vegetarian Resource Group Coordinators in Vegan Journal starts off with: “A while ago, there was a story in The Washington Post about dietitians with massive social media followings advocating certain products and positions (such as eating more sugar), but not indicating they were being funded by the food industry. Or if their funder was named, it may still not be clear from the name that this was a group with a certain point of view.

The Vegetarian Resource Group is constantly receiving emails asking to pay us to do postings on our social media. This is different from ads when the reader or consumer is clear that it’s an ad. We do not take money for postings.”

To read the rest of this column, visit https://www.vrg.org/journal/vj2024issue1/2024_issue1_note_coordinators.php

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

Reed Mangels, PhD, RD, reviews scientific papers related to vegetarianism in the most recent issue of Vegan Journal. Topics include Veggie Diets Reduce Risk of Cardiovascular Disease; Iron-Fortified Vegetables; and Muscles without Meat.

Read the scientific reviews here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_scientific_update.php

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

Vegan protein sources from freepik.com

By Reed Mangels, PhD, RD

A couple of recent comprehensive summaries of research on vegetarian, including vegan, children have reported that protein intakes of vegetarian/vegan children are lower, on average, than those of nonvegetarian children. This is not concerning since, generally speaking, the same reviews found that vegetarian/vegan children have protein intakes that meet or exceed recommendations (1,2).

How much protein do children need?

The table below shows the Recommended Dietary Allowances (RDAs) for protein for children (3). Vegan children, as indicated in the table, may have slightly higher needs, since the digestibility and composition of plant proteins differ from animal proteins. Some dietitians have suggested that 2- to 6-year old vegan children get 20-30% more protein than the RDA and that older children (more than 6 years old) get 15-20% more protein (4). This adds up to a few grams more of protein per day – nothing difficult to achieve. The reference weight shown in the table is an average weight for a child of the specified age. It is multiplied by the protein recommendation (grams/lb) to get the protein recommendation in grams per day. You can use the protein recommendation in grams per pound multiplied by a specific child’s weight in pounds to calculate the recommendation for a child who weighs more or less than the reference weight.

Protein Recommendations for Children

 What do vegan children need to eat to meet protein recommendations?

These rules of thumb can be helpful in determining which foods and how much of those foods a child needs to eat to meet protein recommendations:

• ¼ cup of cooked dried beans, peas, or lentils has approximately 4 grams of protein
• ¼ cup of tofu has approximately 5-10 grams of protein
• 1 Tablespoon of peanut butter has 4 grams of protein
• 1 cup of soymilk has approximately 7 grams of protein
• ½ cup of cooked grains has approximately 3 grams of protein
• ½ cup of cooked vegetables has approximately 2 grams of protein

For an average 2-3-year old vegan, 2 servings (1/4 cup each) of cooked dried beans AND 2 servings (1/2 cup each) of cooked grains AND a half cup of soy milk would meet protein recommendations. Of course, additional healthy foods would be needed to supply adequate amounts of other nutrients.

To read more about protein see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

To read more about nutrition for vegan children see:

Feeding Vegan Kids

Vegan Nutrition in Pregnancy and Childhood

References

1. Neufingerl N, Eilander A. Nutrient intake and status in children and adolescents consuming plant-based diets compared to meat-eaters: A systematic review. Nutrients. 2023;15(20):4341.
2. Koller A, Rohrmann S, Wakolbinger M, et al. Health aspects of vegan diets among children and adolescents: a systematic review and meta-analyses. Crit Rev Food Sci Nutr. 2023.
3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.
4. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th edition. Burlington, MA: Jones & Bartlett Learning; 2023.

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

Nothing beats a simple graphic to get the vegan message out! The Vegetarian Resource Group created My Vegan Plate to display on outreach tables at various events. If you live in the United States, you can request copies of this handout to distribute by emailing us at [email protected]

You can view the handout here: https://www.vrg.org/nutshell/MyVeganPlate.pdf

This same handout can also be read in Spanish here: https://www.vrg.org/images/miplatovegano.jpg

We also have a version you can print out for kids to color on: https://www.vrg.org/nutshell/MyVeganPlateCP.pdf

Donations towards this outreach are always appreciated: www.vrg.org/donate

photo from Element Gastropub

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:

Café Kulture, 43 Jesse Hill Junior Dr. NE, Atlanta, GA 30303

Café Kulture was awarded Atlanta’s best vegan breakfast and is Atlanta’s only late night vegan restaurant, open until 2am. One of their popular dishes is called, “Mini Me’s,” which include four Belgian waffles, dusted with powdered sugar, and your choice of strawberry ginger agave or syrup.

Convenient Vegan, 12210 Larchmere Blvd., Cleveland, OH 44120

Convenient Vegan has a wide variety of homemade vegan meals everyone will love. From burgers to leafy green salads and sweet desserts, Convenient Vegan has anything you’re in the mood for.

Element Gastropub, 421 Fayetteville St., Ste. 103, Raleigh, NC 27601

Element Gastropub’s Chef’s Table presents a wide array of specialties such as creamy Spaghetti Alla Carbonara with umaro bacon, poached vegan yo egg, parmesan, and parsley or Brunswick Stew–their take on the slightly spicy southern classic, a medley of tomato, veggies, tangy bbq sauce and umaro bacon, served with house-made roasted jalapeño skillet cornbread. There’s also Chef’s Southern Spice Plate of serrano cowboy candy w/ cream cheese roasted jalapeño & garlic pimiento cheese firecracker saltines, rosemary spiced nuts, pickled okra & celery, crispy Pimiento Cheese Rangoons with house cranberry hot pepper jam sauce, and Mimi’s Chik’n Pot Pie served with mirepoix, green peas, potatoes, and carrots in Mimi’s family recipe gravy. Sandwich and Burger choices abound from Buffalo Chik’n Sandos and seasonal specials and BLT Burgers to Patty Melts. During brunch time on Sunday besides Sausage Egg N Chz Biscuits and Tofu Scramble, there are Shareables like their buttered, salted Bavarian Pretzel, with house queso & spicy German mustard, plus Salads and Entrées such as Pancakes, or French Toast–double-dipped vegan brioche, powdered sugar, berry drizzle, fresh fruit, whipped crème, and maple syrup, as well as Elemental Chik’n N Waffles–Belgian cornbread waffles, double-dipped fried chik’n, nc mountain apples, crispy rosemary, and hot hunni drizzle. Desserts: Would you turn down Pop’s Peanut Butter Cheesecake which combines cream cheese, coco whip, chocolate crumble, and shortbread crust? How about their handmade Double Fudge Brownie a la mode-ed with oat nyce cream? And let’s not forget Cookies N’ Cream Cake and Gingerbread Cake.

La Veganza, 6419 Telegraph Ave., Oakland, CA 94609

La Venganza is THE “cruelty-free” taqueria, redefining the quality and authentic flavors of vegan Mexican cuisine. Founded by Raul Medina, this restaurant offers a plethora of Mexican-style vegan meals, including carnitas, carne asada, and chicharron. In 2018, Medina’s vegan tacos won the title of “best taco in all of Los Angeles” at L.A. Taco’s “Taco Madness” competition, beating out meat taco recipes. His Vegan Mexican meals have been in some of the most well-known music festivals, including Coachella and Tropicalia. You don’t want to miss what La Venganza has to offer!

Rooted3, 4916 Cordell Ave., Bethesda, MD 20814

Provides plant-based meals to every individual with allergies or dietary restrictions. Customers can “build their own” healthy and delicious bowls with a plethora of toppings to choose from. You also have the choice of sides, including fries, cauliflower bites, and plant-based fritters. Rooted3 aims to reduce our environmental footprint one bowl at a time. By using the most natural and plant-based ingredients, Rooted3 brings customers an environmentally friendly experience they can’t wait for you to enjoy.

Simply Green Café, 25 N. Spruce St., Ramsey, NJ 07446

Their menu features penne ala vodka with crispy tofu and garlic bread, as well as vegan chicken parmesan over pasta. They also serve a protein paradise salad with mixed greens, quinoa, lentils, tomatoes, cucumbers, avocado, celery, walnuts, raisins, and lime vinaigrette dressing.

The Dirty V, 1001 Davis Dr., Apex NC 27523

One of their featured items is called the Basic Betty Burg. This is a 4 oz. hand patty with pickles, ito, and dirty v sauce. One of their breakfast items is called the Dirty griddle, this is Impossible sausage, vegan egg, and vegan cheese, served on a pancake bun! One special dinner is called the Delta Voyage: 90s Nostalgia Prix Fixe Dinner.

Vegan Soul, Chow Public Market and Eatery, 7609 W. Overland Rd., Boise, ID 83709

Enjoy a plant-based comfort food experience. From vegan mac & cheese, brussel sprouts, fried oreos, and vegan “chicken” meals, Vegan Soul’s food is incredibly delicious.