By Reed Mangels, PhD, RD

What do you think it means when you see that a food label says that a product is “All Natural” or “100% Natural”?

• Does it mean the product is equivalent to a product labeled USDA Organic?
• That it is lower in calories than a similar product not labeled as natural?
• That it is non-GMO?
• That, if it is an animal product, animals were free-range, not treated with hormones or antibiotics, or that a higher standard for animal welfare was used?

Actually, “All Natural” or “100% Natural” does not mean any of the above.

The U.S. Food and Drug Administration (FDA), which regulates all foods and food ingredients except for meat, poultry, and a few other foods does not have a formal definition for “natural.” The FDA’s policy is that natural means “that nothing artificial or synthetic … has been included in, or has been added to, a food that would not normally be expected to be in that food” (1). The FDA policy does not address the use of pesticides, irradiation, or other food production or processing techniques when a product is labeled “natural.”

USDA regulates meat, poultry, and a few other products and allows those foods to be identified as “natural” if the food supplier does not use artificial ingredients or colors and if minimal processing is done (2). The USDA policy does not address the treatment of the animals or use of hormones or antibiotics.

When consumers see “natural” on a food label, they may choose that product in place of a product labeled “organic” or a product which is produced in a more environmentally friendly way. They may willingly pay more for a product labeled as “natural” (3). As a recent report for USDA’s Economic Research Service (ERS) says, “The economic problem raised by natural labels is that consumers could be paying extra for product attributes they are not receiving while producers of products with those attributes lose sales. As a consequence, any health and environmental stewardship benefits that might have been realized from consumers choosing products that matched their preferences could be lost” (2). Producers have to pay for organic certification; use of “natural” on a label does not require the same sort of fees and documentation.

As of 2018, about 16% of retail food expenditures were for foods labeled “natural” (2). Natural labels were mainly found on processed products. According to the ERS, the dairy food group had the highest frequency of natural claims; grains, vegetables, dried beans, and fruits were much less likely to claim to be “natural” (2). Baby food, vitamins and supplements, chicken and turkey, and cheese were also commonly labeled as “natural” (2).

Don’t be misled, “natural” is a relatively meaningless term on a food label.

References

1. U.S. Food and Drug Administration. Use of the Term Natural on Food Labeling. 2018; https://www.fda.gov/food/food-labeling-nutrition/use-term-natural-food-labeling

2. Kuchler F, Sweitzer M, Chelius C. The Prevalence of the “Natural” Claim on Food Product Packaging. EB-25, USDA, ERS, May, 2023. https://www.ers.usda.gov/webdocs/publications/106479/eb-35.pdf?v=54.2

3. Butler J, Vossler C. What is an unregulated and potentially misleading label worth? The case of natural-labelled groceries. Environ Resour Econ. 2018;70:545-564.

Fava beans, also known as broad beans or horse beans, are the original protein of the Mediterranean, going back centuries before red and white beans from the New World were introduced. Favas are most commonly associated with Italian dishes, but they can be found from Spain to Southwestern France, from Italy to Morocco. They are also used in Greek and Middle Eastern cuisine.

For vegan fava bean recipes from Chef Nancy Berkoff, see: https://www.vrg.org/journal/vj2011issue3/2011_issue3_Fava.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

photo from Vegos

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:

Chakra, 317 E. 5th St., New York, NY 10003

The name of this place stays true to what this restaurant brings, food for the soul. Chakra is a multicultural restaurant that has different menus from across the South-Asian diaspora. Keeping in mind any and all food diets, they provide a Thai Vegan menu, Fruitarian menu, Jain menu, and Swaminarayan Menu. Their specialties include papaya salad, mango salad, glass noodle salad, mountain curry, and drunken noodles. The Drunken noodles are Jain friendly. For desserts you can order Black sticky rice with Mango and Banana and Banana in Coconut Milk. Feeling thirsty? There are chakra smoothies that follow each color and fresh juice.

Red Bird Vegan, 3117 S. Grand Blvd., St. Louis, MO 63118

Red Bird Vegan is a casual fast food venue that offers breakfast sandwiches, burgers, fries, macaroni, and salads with a health-inspired spin. Some popular choices include the Phish Platter, Deep Dive, Garlic Steak Burger, and Waffle Fries. The Phish Platter and Deep Dive were characterized as well-seasoned, fresh, and crispy. The burger is flavorful and served piping hot, while the fries are on point. Available sides such as greens, yams, and Mac n Cheese were delicious, fresh, and ready on time. In addition, there are several trending and highly acclaimed dessert options available.

Sir Veganni, 3549 Electric Rd., Ste. D, Cave Spring, VA 24018

Sir Veganni provides alkaline vegan cuisine. They provide light meals offering different pastas and greens for a side. They change their menu based on weekly specials but you will always spot the Mac n Cheese, mushrooms, and a Pineapple sandwich. Cool off with the sea moss lemonade, alkaline water or try the turmeric tea. Dessert options are made fresh with love so give their velvety cakes a try!

Taco Puss, 3326 Greenmount Ave., Baltimore, MD 21218

Inspired by the owner’s favorite Ex-boyfriend’s cat, this take-out/delivery restaurant is kitty themed and a portion of the proceeds go towards an animal rescue mission. The owner guarantees clean products in each taco and every meal comes with a side of chips, salsa, and their glazed carrots. Also enjoy Passion fruit juice, strawberry Sunrise, and Pina colada paradise for a refreshing kickback.

The Black Vegan, 2300 S Kedzie Ave., Chicago, IL 60623

Be prepared to get saucy at The Black Vegan restaurant. Enjoy their Italian beef with fries or the New 290 burger. You can order mushrooms directly from them but why not also try their fried oyster shrimp meal. Drink of choice is the cranberry and jackfruit drink combined to make a fruity mango flavorful experience.

Vegan Snack Shack, 3100 Toledano St., New Orleans, LA 70125

A vegan snack attack at 3am? The Vegan Snack Shack is open 24/7; now that’s dedication! Gluten-free options are available. Breakfast offers a variety of Biscuits: organic Strawberry handmade biscuits, Sliced Fried Eggplant, Philly Steak Jackfruit, or “Egg & Cheese.” Several Burger choices include Liberation Burger made of walnut patties, vegan cheese, and Liberation sauce and Hot Sausage Burger crafted with navy beans, vegan cheese, avocado, and more. There are Jackfruit or Cauliflower Tacos with BBQ and Sweet & Spicy Sauce. Some vegan twists on New Orleans classics are: Eggplant Po’boy, Gumbo, and Quinoa Jambalaya with Handmade, Baked Macaroni and seasoned Squash Strips. Also, New Orleans classics like red beans and okra are two ingredients that appear in many dishes. Alkaline Zamunda Plate features chickpea pasta, Nu Judah sauce, okra, avocado, and fried red tomatoes. Drinks include Fruit Smoothies, Berry Punch. For Dessert, you might try organic “Handmade” Oatmeal Cookies, or the Cinnamon Rolls seem popular.

Vegos, 4003 Carlisle Blvd. NE, Albuquerque, NM, 87107

Happily, Vegos menu proclaims, “Always Made from Scratch.” There are some gluten-free options too. Specialties include Enchilada Plates, Stuffed Sopapilla (fried pastry dough) with beans, potatoes, and choice of chile and vegan protein. Burrito choices abound with tofu, seitan, beans, and more. If you feel like taking charge, El Jefe features red chile jackfruit, Spanish rice, pinto beans, potatoes, “queso,” and garnish. Tofu Seitan Scramble and Garbanzorizo Breakfast Burritos are served daily until 3pm. They offer Little Bites Burrito varieties too. One of their Side dishes is Elotes – roasted corn on the cob with cilantro, seasoned, chopped almonds, garlic aoli, and lime. Besides local Kombucha, there are sodas and rotating Agua Frescas. To finish on a sweet note, Vegos offers a few Dulces to tempt you. A couple are Churros, or Dessert Empanadas with various fillings, depending on the day.

Kimchi Tofu Stir-Fry Veggies photo by Rissa Miller

James Craig Thieman shares the following Skillet recipes in a previous issue of Vegan Journal:

Deconstructe Blackened “Fishy” Taco

Skillet Chili Mac

Italian-Style Eggplant on Zoodles

Kimchi Tofu Stir-Fry Veggies

Jackfruit BBQ and Slaw

Sweet Taters and Greens

Read the entire article here: https://www.vrg.org/journal/vj2023issue1/2023_issue1_skillet_suppers.php

Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php

Share this handy poster with family and friends. You can also print it out and post it on your refrigerator. See: https://www.vrg.org/nutshell/VeganDietsinaNutshellPoster.pdf

Cajun Chick’n Nuggets photo by Rissa Miller

In a previous issue of Vegan Journal Chef Jay Staten shares vegan recipes that can be made using an air fryer. But don’t worry, if you don’t own an air fryer, he also includes oven directions. Enjoy preparing Crispy Broccoli, Vegan BBQ Ribz, Jay’s Black Bean Burgers, Maryland Seasoned Fries, and Cajun Chick’n Nuggets.

Read the column here: https://www.vrg.org/journal/vj2022issue2/2022_issue2_air_fryer.php

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

Julia Comino interviews Whitney McVerry about her Vegetarian Resource Group internship experience. See the video at https://www.youtube.com/watch?v=LG8mXxaVnKM

For more information about Vegetarian Resource Group/Vegan Journal internships, see
https://www.vrg.org/student/index.php

To support The Vegetarian Resource Group internships, donate at www.vrg.org/donate

In a previous issue of Vegan Journal, chef Nancy Berkoff, EdD, RD shared a number of quick and easy suggestions on how to prepare Eggplant.

Here are some eggplant ideas…

• Roast an eggplant whole, in the oven or on the grill, until soft enough to mash with a fork. Scoop out pulp and add oil and vinegar, garlic, and black pepper to use as a dip or salad dressing. This dish is sometimes called “eggplant caviar.”
• For homemade baba ganoush, purée roasted eggplant and mix with garlic, tahini (sesame paste), lemon juice, chopped parsley, and olive oil. Use it as a dip for vegetables or as a sandwich filling.
• Mix diced, grilled eggplant with grilled peppers, lentils, onions, and garlic. Serve cold, topped with balsamic vinaigrette, or hot, atop grains, pasta, or pizza.
• Skip-the-Frying Baked Eggplant: Peel eggplant and cut into ½-inch slices. Create a breading with your favorite crumbs (bread, cornmeal, etc.) and dried Italian herbs (garlic powder, oregano, parsley, red pepper flakes, etc.). Spray eggplant slices with vegetable oil, coat with breading, place on non-stick pan, and bake until soft. Layer baked eggplant into a deep baking dish, alternating layers with thick tomato sauce; drained, diced, canned tomatoes; sliced mushrooms (if desired); and either shredded vegan cheese or thinly sliced extra-firm tofu. Cover and bake until bubbly.
• Mini Japanese or Thai eggplant stuffed with a mixture of diced smoked tofu, tempeh, or veggie crumbles; pine nuts; and roasted peppers. Wrap in foil and bake.
• Make Eggplant Frisbees: Preheat oven to 375 degrees. Place slices of unpeeled eggplant (about ½-inch thick) individually on a non-stick baking sheet. Sprinkle with grated vegan cheese, minced onions, sunflower seeds, and nutritional yeast. Bake until bubbly and the eggplant is slightly soft. The Frisbees may also be used as eggplant burgers served on a hearty roll with fixins.

Read her Vegan Cooking Tips column here: https://www.vrg.org/journal/vj2021issue4/2021_issue4_cooking_tips.php

Subscribe to Vegan Journal https://www.vrg.org/member/2013sv.php

Recent topics brought up include:

– My 15-year-old son will be hosting a vegan Halloween party for mostly pre-vegan kids 12 years of age and up courtesy of our local group Northern Vegans. So we are looking at providing some party favors and some kid-friendly vegan literature. Any suggestions?

– Representative Jim McGovern (D-MA) has introduced H.R. 5023, the Peas, Legumes, and Nuts Today Act or PLANT Act.

– Helpful article by Reed Mangels, PhD, RD, on DHA for Pregnancy

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.

By Reed Mangels, PhD, RD

A recently published study examined the cost of food for those on a vegan diet compared to those on a nonvegetarian diet (1). This report was a part of a larger study comparing the health effects of having people who were categorized as overweight follow either a low-fat vegan diet or their usual nonvegetarian diet. The study took place between January 2017 and February 2019 in Washington, DC and was paid for by the Physicians Committee for Responsible Medicine (PCRM).

The study had 223 participants who completed all parts of the study. Study participants, who were not on a vegan diet at the beginning of the study, were randomly assigned to either a lowfat vegan diet or told to follow their usual diet for 16 weeks. Participants who were assigned to the vegan diet attended weekly cooking demonstrations and classes where they were taught about vegan diets. Participants in both groups provided their own food, were not told to cut calories, and were told to maintain their usual exercise habits. The group on the vegan diet lost significantly more weight (13 pounds on average) compared to the group on their usual diet (weight loss averaging about 1 pound) (2).

The researchers compared food costs on each diet, based on diet records that were kept by participants. Compared to the beginning of the study, the participants on the vegan diet had a 16% decrease in their food costs. Their being on a vegan diet reduced their daily food cost by about 90 cents per day. The group on their usual diet did not have a significant decrease in food costs. While those on the vegan diet had higher food costs for fruits, vegetables, and legumes, these were more than made up for by the reduced costs for meat, eggs, and dairy products since these foods were omitted from their diets.

Of course, food choices can affect the cost of a vegan diet. Still, the results of this study support the idea that vegan diets don’t have to be costly and can cost significantly less than nonvegetarian diets.

References

1. Kahleova H, Sutton M, Maracine C, et al. Vegan diet and food costs among adults with overweight: A secondary analysis of a randomized clinical trial. JAMA Netw Open. 2023;6(9):e2332106.
2. Kahleova H, Petersen KF, Shulman GI, et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults: A randomized clinical trial. JAMA Netw Open. 2020;3(11):e2025454.

To read more about low-cost vegan diets see:

Low-Cost Vegan Menus Based on USDA Supplemental Nutrition Assistance Program (SNAP) Budget

Low-Cost Vegan Meal Plans

Quick and Easy Low-Cost Vegan Menus

Vegan at the Dollar Tree

Favorite Inexpensive Vegan Foods of Summer 2021 Interns