Each issue of Vegan Journal includes reviews of the latest scientific research related to the veggie lifestyle. Topics covered in the most recent magazine include Whole-Food Plant-Based Diet During Treatment for Metastatic Breast Cancer, as well as Vegan Diets for Male Body Builders.

Read the entire column here: https://www.vrg.org/journal/vj2025issue1/2025_issue1_scientific_update.php

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

apple pie photo from Freepik

National Pi Day on March 14th recognizes the mathematical constant π. The day is celebrated by pi enthusiasts and pie lovers alike! Chef Nancy Berkoff’s previous Vegan Journal article called Easy as Apple Pie features recipes for Maple Apple Pie, Apple Cream Pie, Apple Pie: Hold the Sugar, Apple Pie with Whiskey, plus more. See: https://www.vrg.org/journal/vj2006issue3/2006_issue3_pie.php

To subscribe to Vegan Journal in the USA, see: 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

photo from iStock

Below is a vegan recipe for Hamentashen from The Lowfat Jewish Vegetarian Cookbook, by Debra Wasserman. Hamentashen is the popular baked treat served during Purim, which starts the evening of March 13th in 2025. If you are unable to purchase prune or poppy seed filling in your local supermarket, simply purée a few pitted prunes with a little fruit juice. You can also use puréed apricots as a filling.

Hamentashen
(Makes 15)

1-1/2 cups unbleached white flour
1-1/2 cups whole wheat pastry flour
1-1/2 teaspoons baking powder
1/3 cup canola oil
2/3 cup water
½ cup applesauce
3 Tablespoons orange juice
5 Tablespoons prune or poppy seed filling

Preheat oven to 350 degrees.

Mix all the ingredients, except the filling, together in a large bowl. Knead dough for a few minutes. Separate into 3 balls. Cover balls of dough with a slightly damp towel and refrigerate for about 3 hours. Remove from refrigerator and roll balls of dough out to 1/8-inch thickness. Cut out approximately 15 four-inch rounds. Place 1 teaspoon prune or poppy seed filling in center. Form a triangle out of the rounds of dough by folding in edges, but still leaving some space in the middle of the dough for the filling to remain mostly uncovered.

Lightly spray a baking pan and place the hamentashen on the pan. Bake at 350 degrees for 30 minutes until dough is brown. Serve.

The Lowfat Jewish Vegetarian Cookbook is a vegan cookbook published by The Vegetarian Resource Group and can be purchased here: VRG Book Catalog

In the Nutrition Hotline column of the latest issue of Vegan Journal, Reed Mangels, PhD, RD, answers the question Are all ultraprocessed foods bad? According to Reed, many foods eaten by vegans such as plant milks, veggie burgers, and plant protein-based meat and egg substitutes are being classified as ultraprocessed. Even foods such as tofu and tempeh have been catergorized as ultraprocessed. Dr. Mangels feels this is concerning.

Read the entire column: https://www.vrg.org/journal/vj2025issue1/2025_issue1_nutrition_hotline.php

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

photo from Marian

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:

Bad Garden Kitchen, Champion Forge Center, 398 Harrisburg Ave., Ste. 500, Lancaster, PA 17603

Bad Garden Kitchen aims to provide easy going, fun food and vibes. A couple of their Sandwiches are Brawler with hand-breaded chick’n fillet, house-made buffalo sauce, crisp lettuce, and tangy pickles and Mushroom Meltdown featuring cheesesteak with peppers, onions, and melted mozzarella. They serve several Burgers like Shroom Doom handcrafted mushroom-quinoa patty with melty vegan cheddar, lettuce, pickles, red onion, and their house spread for a creamy, tang. Or heat things up with a Firestorm of crispy jalapeños, pepper jack cheese, buffalo sauce, lettuce, tomato, red onion, and house sauce. One of the Bowl selections is Spicy Southwest serving up greens, black beans, corn, diced tomatoes, roasted red peppers, red onion, cilantro, grilled chick’ n, and creamy chipotle cilantro lime dressing. Whether you like your Franks cheesy, smoky-sweet (as in Sweet Havoc) or BBQ, Bad Garden Kitchen has a Frank for you. If sausage is the missing Link, they have you covered with grilled peppers, onions and spicy mustard. Some Sides are Sweet Sin Potato Fries—sweet, salty, and lightly seasoned and Rings of Onion, thick and crispy. For Dessert there are Milk Shakes and Soft Serve.

Bar Vegan, 2424 Distillery St., Baltimore MD 21230

Enjoy grilled street corn, onion rings, steak fries, maple glazed Brussel sprouts, quesadillas, fried mushroom wrap, fire roasted artichoke salad, general Tso Chik’n, bangin’ brownie, and more.

Beyond the Bun, 1165 S. Stemmons Fwy. #128, Lewiston, TX 75067

Beyond the Bun is a grab-and-go sandwich shop serving all plant-based sandwiches, sides, and desserts. Deli-style sandwich options include the Italian Cuban with ham, provolone, Dijon, and dill pickles on a focaccia bun; roast beef with Swiss, roasted onions, and horseradish sauce on an onion poppyseed brioche bun; and chicken BBQ with pickled red onions on a sub-style brioche bun. Sides include spicy Dijon potato salad and dill pickle slaw. The dessert menu includes cake sandwiches in vanilla cream, chocolate, and strawberry as well as cookies and ice cream.

Marian, 301 Glenwood Ave., Ste. 103, Raleigh, NC 27603

The atmosphere might be called modern Art Deco with botanical touches. Lunch possibilities include French Onion Soup with mushroom cabernet caramelized broth, onions, thyme, a baguette, and cashew gruyere as well as Chef’s Quiche made with Just Egg, asparagus, parm, mushroom, vegan bacon, and fennel apple salad, plus many more menu items. A couple of their numerous innovative Specialty Cocktails are Nancy with malt scotch, house-made Drambuie, fig bitters, brulée fig, and a rosemary sprig, and Cali Mojo blending Empress Elderflower Rose Gin, Limoncello, tonic and dried flower garnish. Evening brings several choices like Meatball a la vodka showcasing Impossible Mushroom Meatball, cashew ricotta, basil caviar, parm, and crostini; Marrow featuring King Oyster, wild mushroom, veg marrow pâte, grilled crostini, truffle pearl, and wild violet; as well as Papas Huancaína–potato croquettes with Peruvian cheese sauce, aji Amarillo, salsa Criolla, and winter pansy to name a few. Their Fondue service features oat cheese, white wine fondue, assorted breads, veg crudités, and seasonal fruits. Bread service includes a daily bread selection, herb butter, olive and sun-dried tomato tapenade and radish. There’s even a Vegan Caviar plate. Depending on timing, the menu might include Chunk™ Wellington puff pastry with stone ground mustard, wild mushroom duxelles, au jus reduction and haircot vert, or Tofu Scissor Noodles with hand cut dumpling, gochujang, chili crisp, kimchi curtido, black sesame, and scallion to note a couple of the many possible Seasonal Plates. A few of the myriad choices for Brunch are French Toast La Foster featuring sourdough, butter-rum maple, banana, walnut, and cocowhip; Mediterranean Omelet with Just Egg, vegan feta, parmesan, asparagus, sundried tomato olive tapenade, and arugula; Belgian Chickun and Waffle offering cornflake crusted chicken, Fresno pimento cheese, and hot hunee arugula; Granola Parfaits, and many more dishes. Two Dessert possibilities are Foster banana cake with whipped buttercreme, Raleigh rum, walnut crumb, and coconut caramel or Tres Leches made with coconut milk, almond milk, vanilla, coconut cream, and cinnamon.

Project V Bakery, 4650 E. Sunset Rd., Ste. B, Henderson, NV 89014

Project V Bakery bakes bite size treats with International flair. Dreaming of Hawaii, Japan, Denmark? Instead of being an armchair traveler, let your taste buds transport you with Malasadas, Hawaiian sister to the sugar donut, or the equally popular Butter Mochi for a crispy, chewy, buttery combo. Another Hawaiian treat, Poi Mochi is made with taro root and fried. There’s also Flavored Mochi which is a bit like the popular Japanese ice cream, but in pastry form and flavors like Cotton candy, Honeydew or Pineapple. Let’s not forget the Danish—Fruit or Specialty with French whispers in its slightly croissant texture. Choose almond frangipane or a sweet chocolate chip cookie ganache center. Can’t decide between the fudge Brownie and the Cookies, have a Brookie! There are also Mini Cupcakes and Mini Loaves in flavors that rotate weekly. Savory options include Sourdough Croutons, Impossible Sausage Rolls with buttery cheese stuffed bread and Not Pockets in several flavors, the most popular being Pizza. Drink selections are Ramune Japanese soda, Hawaiian Sun Juice in flavors like Strawberry Guava Nectar, Lilikoi Lychee, and more.

S.O.P.-STL/ Straight Outta Plantz, 3301 Meramec St., St. Louis, MO 63118

S.O.P.-STL prides themselves on using fresh, locally sourced ingredients. They serve various sizes of Black Bean and other plant-based burgers like Garlic BBQ Pineapple and Mushroom Onion, with shredded cabbage, on toasted buns, and your choice of house relish such as Sweet and Spicy, Yin Yang, or Boom. Meatless Chkn Poppers come dry rubbed or saucy with Teriyaki, Lemon Pepper, and more. Bianca’s Chopped Chkn Hero has cabbage and red onion, sauced with your choice of Stone Ground Garlic Mustard or Garlic BBQ. They offer several variations of Spring Mix Green Salads like the Mediterranean with black and green olives, cheese, and sun dried tomatoes. Among their many sides are Garlic Cheese Seasoned Onion Rings, a myriad of Fries such as Sweet Potato Garlic Maple, Cajun, and more. There’s a Kids Menu too. Craving Dessert? Enter Crumbled Caramel Chocolate Chip Cookie. If your sweet tooth enjoys a bit of savory too, you might try Ginger Beer Pop with Ginger Beer, fresh ginger, minced garlic, simple syrup, freshly made vegan caramel, vegan ice-cream, and red pepper flakes for some icy heat!

The Fix, 600 E. 31st St., Kansas City, MO 64109

Offering a taste of nostalgia with its plant-based comfort food, The Fix is situated in a restored vintage drugstore. Some house favorites include Fried Burrito featuring Impossible meat, tofu, black beans, onion, tomatillo, and cilantro in cashew queso with breakfast potatoes and rice, as well as house-made, battered, fried Carolina Chicken Sammie with Carolina sauce and spicy Ancho slaw. There are also plant-based burgers, tacos, a couple of salads, and Build Your Own Sammie, choosing your base, bun, toppings and sauce. They offer a Kids Menu too. Snack selections are onion rings with ranch, pretzel bites, fried pickles, mozzarella sticks, cauliflower wings, and more. Weekend Brunch brings their popular Sausage and Cheese Biscuit with Impossible sausage, melted cheese, house-made Garlic mayo or strawberry jam with breakfast potatoes; Everything Cashew Ricotta Bagel, toasted, with house-made cashew, almond ricotta, pea tendrils, and carrot microgreens, pancakes; breakfast tacos; buffalo maple chicken biscuit, and more. Specialty drinks include Ice Cream Soda Floats and Vanilla, Chocolate, Strawberry, Oreo, Espresso, or Malted Milkshakes. Check their Happy Hours and Daily Deals too.

photo from Shutterstock

by Reed Mangels, PhD, RD

Fat is an essential nutrient for humans. It provides energy, helps with absorption of essential vitamins, and supports growth. Fats are found in plant foods and in animal-based foods. From a health standpoint, does the source of fat matter?

A group of researchers set out to answer that question by looking at results from a very large study. This study, called the National Institutes of Health-AARP Diet and Health Study, took place in the United States from 1995 until 2019. More than 400,000 men and women with an average age of 61.2 years were studied. Information was collected about their diets at the start of the study and they were followed for up to 24 years. Over that time, more than 185,000 people died.

Those with higher intakes of plant fats, especially fats from grains and vegetables oils were less likely to die overall or to die from heart disease or stroke compared to those with the lowest intake of plant fats. Those with higher intakes of fat from meat, dairy products, and eggs were more likely to die overall or to die from heart disease or stroke compared to those with the lowest intakes of these fat sources. The study authors calculated that replacing 5% of calories from animal fat, red meat fat, dairy fat, or egg fat with plant fat, grain fat, or vegetable oil fat was associated with a 4% to 24% lower risk of death overall and a 5% to 30% lower risk of death from cardiovascular disease (1).

Although this was not a study of vegans, it suggests that vegans’ avoidance of animal fats may help to explain their lower risk of dying from cardiovascular disease (2). In addition, this study supports the replacement of animal fats (including fats from meat, dairy products, and eggs) with plant fats for improved health. From a health standpoint, the source of fat matters.

References

1. Zhao B, Gan L, Graubard BI, et al. Plant and animal fat intake and overall and cardiovascular disease mortality. JAMA Intern Med. 2024;184(10):1234-1245.
2. Landry MJ, Senkus KE, Mangels AR, et al. Vegetarian dietary patterns and cardiovascular risk factors and disease prevention: An umbrella review of systematic reviews. Am J Prev Cardiol. 2024;20:100868.

To read more about cardiovascular disease and vegan/vegetarian diets see:

Heart Healthy Diets: The Vegetarian Way

Vegetarian Diet Reduces Risk of Cardiovascular Disease

Healthier Vegetarian Diets Are Associated with a Reduced Risk of Major Cardiovascular Events

Vegan Diet Improves Cardiovascular Health: Results of a Twins Study

photo from Roland Park Bagel

If you happen to visit Baltimore, Maryland (home of The Vegetarian Resource Group), you can enjoy a delicious vegan breakfast or brunch at these establishments:

Catalog Coffee: Enjoy their Classico Vegan (paprika scrambled Just Egg and vegan cheddar); The Garden of Vegan (paprika scrambled Just Egg, vegan sausage crumbles, vegan cheddar, spicy cito, onion, tomato, pickled jalapeño, baby spinach, and fresh basil, plus more. See: https://www.catalogcoffeebmore.com/vegan

Golden West Café: Vegan breakfat options include French toast, breakfast tacos, waffle, and more.  See: https://order.toasttab.com/online/golden-west-cafe

Harmony Bakery: Dine on gluten-free baked goods, tarts, quiche, and more. See: https://harmonybakery.net/menu/

The Land of Kush: Offers a Sunday brunch consisting of 2 gluten-free fruit-filled (blueberry, banana, strawberry) or plain pancakes (choice of 2 options: veggie scramble, potatoes, veggie sausage). See: http://places.singleplatform.com/the-land-of-kush/menu?ref=google

My Mama’s Vegan II: Located in Lexington Market, they offer several breakfast items including French toast croissant with sausage, Just Egg, cheese, and maple syrup, topped with strawberry jam; Fried oyster mushrooms, Just Egg, cheese, and breakfast sauce on a croissant; and breakfast street tacos. See: https://mymamasvegan2.com/menu

One World Café: Vegan brunch options include tofu scrambler, oatmeal, vegan pancakes or blue corn cakes, and vegan French toast. See: https://www.facebook.com/profile.php?id=100063530110691

Red Emma’s: Vegan breakfast items include cream cheese and veggie bagel, hummus and veggie bagel, vegan lox bagel, and hash browns. See: https://order.toasttab.com/online/red-emma-s

Roland Park Bagels: They offer many vegan options including a bagel with Just Egg, vegan cheddar, and vegan sausage or vegan tempeh bacon; bagel with vegan cream cheese; strawberry oat bar; powerhouse sandwich; and more. See: https://order.toasttab.com/online/roland-park-bagels

Urban Life Center: Dine on fresh juices, smoothies, and a variety of bowls. See: https://www.urbanlifecenter.org/our-menu

Have you ever wondered if an ingredient listed on a food label is vegan or not? The Vegetarian Resource Group has an online guide to food ingredients that lets you now whether a specific food ingredient is vegan, vegetarian, non-vegetarian, typically vegan, typically vegetarian, may be non-vegetarian, or typically non-vegetarian.

You can search through this guide here: https://www.vrg.org/ingredients/index.php

To support this type of difficult research, please consider making a donation to The Vegetarian Resource Group: vrg.org/donate

mushrooms photo from Freepik

Chef Nancy Berkoff, EdD, RD, states: There are more than 30 types of edible mushrooms. The “common” mushrooms including button, cremini, and portobello are the most familiar and available, but it’s great to take advantage of chanterelle, oyster, shiitake, straw, and many others when you find them. Each mushroom has its own flavor and texture, but all add umami to the menu.

Mushrooms are not actually a vegetable; they’re a fungus. They contain B6, calcium, magnesium, phosphorus, potassium, selenium, and zinc. Portobellos are a bit chewy when eaten fresh. If you’d like to mellow the texture, marinate in a small amount of citrus juice, vinegar, or wine for an hour prior to using. If you have the time, bake, grill, or roast portobello caps to use later instead of bread, for a hearty open-faced sandwich or a mushroom-crust individual pizza.

Sliced fresh common mushrooms can be the main ingredient in a salad (flavor a bowl of sliced mushrooms with a sprinkle of nutritional yeast, sliced green onions, and soy sauce) or used as a garnish. Sliced fresh mushrooms make a great sandwich filling, tossed lightly with mustard and your favorite salad dressing. Chopped fresh mushrooms can be added to cooked grains, to cooked veggies (asparagus, green beans, greens, peas, etc.), or to soups and vegan chilies to add flavor and texture. Be certain to use the entire mushroom, including caps and stems.

If you can find them, shiitake mushrooms can be stir-fried or sautéed, and pair well with garlic and onions. Consider lightly sautéing shiitakes, garlic, and onions in some vegetable broth as a topping for entrées instead of sauce or gravy. Add shiitakes to vegetable and bean soups and into noodles, pasta, or rice dishes. If you’ve had traditional miso soup, the mushrooms you tasted in the soup were shiitakes.

To make mushroom ceviche, toss chopped fresh mushrooms with oil and vinegar, cover and allow to marinate in the refrigerator for several hours. If you have leftover mushroom ceviche, you can quickly sauté it and serve over rice or cooked grains or use as a hot sandwich or wrap filling. You can also stir some ceviche into a tofu breakfast scramble or use as a topping for toast.

Fresh mushrooms are delightful eaten on their own. Simmer some in water or broth and a small amount of soy sauce and miso for a fast, light soup. This can also be used as cooking liquid for rice noodles, rice, or grains of your choice. To make a fast mushroom stroganoff, sauté or steam fresh, sliced mushrooms; add chopped onions; stir in vegan sour cream, white pepper, nutritional yeast, and garlic powder; and serve over prepared noodles.