For short cooking video, see https://youtu.be/84T8Nph3NGU
Enjoy this Chili Fries recipe and other low-cost vegan dishes from Skyler Kilmer. See: https://www.vrg.org/blog/2020/10/15/vegan-at-the-dollar-tree-store/
By Reed Mangels, PhD, RD
A Vegetarian Resource Group member contacted us asking for suggestions for gaining weight. She’s always been slightly underweight but has recently lost weight. She’s active but has not increased her activity and hasn’t changed her diet so she’s not sure why she lost weight. She is vegan and doesn’t think she can eat any more than she is already eating. Her diet includes lots of whole grains, vegetables, and nuts.
One question that I had was about the unintentional weight loss. Usually people’s weight fluctuates a bit but unintentional weight loss of 5% of weight over 6 to 12 months is concerning and worth discussing with a health care provider.
More than 20 years ago an article on weight gain in what was then Vegetarian Journal (now Vegan Journal) concluded, “… a slender look may be normal for you. You might want to contact a registered dietitian for a more individualized approach. A dietitian could determine your body fat level, assess your frame size, activity level, and caloric needs, and help you arrive at a realistic body weight goal.” This advice is true today also.
Food quantity is definitely an issue for some vegans – they have difficulty getting enough calories because they get full on high fiber foods. A few ideas that may help with that:
When older adults unexpectedly lose small amounts of weight, it may be due to a loss of muscle. Some loss of muscle mass occurs with aging and this may be what is showing up as weight loss. Eating somewhat more protein along with resistance training can help to slow loss of muscle mass (1). You can read more about that here and here. Getting enough protein is also important for bone health. Dried beans and peas and soyfoods are some of the higher protein foods for vegans so adding a serving or two of these can help to maintain muscle mass.
Somewhat surprisingly, nuts, while offering many health benefits, may not be helpful for promoting weight gain. A number of studies where subjects were fed nuts in addition to their usual food have found that subjects either did not gain weight or did not gain as much weight as would be expected based on the extra calories (2). Nut butters do not seem to have the same effect so eating more nut butters and fewer nuts may help if you are trying to gain weight.
Weight gain should happen gradually – just as rapid weight loss is not typically sustainable, the same is true for rapid weight gain. Slow and steady is the goal.
Reference
To read more about weight gain see:
How Do I Gain Weight as A Vegetarian Athlete?
Gaining Weight on a Vegetarian Diet
The contents of this posting, our 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.
photo from Sweet Craft Vegan
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:
La Semilla, Modera Reynoldstown, 780 Memorial Dr. SE, Atlanta, GA 30316
La Semilla offers plant-based versions of your favorite Latin American dishes in a lively atmosphere just across from Cabbagetown Park in Atlanta, GA. Menu items include “Cochinta Pibil Tacos” with jackfruit, habanero pickled onions, and salsa verde, and even a vegetarian twist on Taco Bell’s famous “Crunch Wrap” with seitan beef. Their bar serves an expansive menu with homemade cocktails, wine, and beer.
Soul Miner’s Garden, 3204 Union Rd., Gastonia, NC 28056
Try the variety of nachos and fries as starters. Entrees include green bowls, BBQ sliders, Philly basket, or vegan crunch wrap supreme. Sides offered include collards, pintos & onions, potato salad, and rosemary garlic fries.
Sprout and Lentil, 796 Aquidneck, Unit 3, Middletown, RI 02842
Sprout and Lentil offers a selection of burgers, wraps, and baked goods. Burgers include BBQ jackfruit burger with house-made BBQ sauce and the signature V-Rex spicy black bean burger with melted V-cheddar on a pretzel roll. Farm-to-table soups such as Thai red curry change with the season. Dessert items include cinnamon rolls and triple chocolate brownies. Sprout and Lentil also offers Shabbat meals and cooking classes.
Squash the Beef, 1400 E. 105 St., Cleveland, OH 44106
Enjoy burgers, sandwiches, drinks, sides, fries, and more. Tuesday is Taco Tuesday and Sunday is Soul Food Sunday.
Sweet Craft Vegan, 1280 W. Ruben M. Torres Sr. Blvd., Ste. C, Brownsville, TX 78520
All-vegan bakery specializing in Mexican cakes and pastries, such as Vegansitos (chocolate-coated vanilla cake with strawberry and cream filling), Rosca de Reyes (Traditional Mexican sweet bread), Conchas, and seasonal treats such as Thanksgiving pies, Christmas cookies and Tamales, and special donuts and cakes for Easter, Mother’s Day, and Father’s Day. Offerings are always fun, vibrant, and bursting with flavor, and a hit with vegans and non-vegans alike. Orders can be placed online for pick up in Harlingen, McAllen, or at their bakery in Brownsville. Custom orders can be placed by phone.
The Rabbit Hole, 2659 East Atlantic Blvd., Pompano Beach, FL 33062
There’s no better feeling than treating yourself to the heartwarming flavors of vegan comfort food. The Rabbit Hole offers a variety of dishes that put a cruelty-free spin on classic recipes. Some signature selections include “The Big Grin” – creamy house-made vegan mac & cheese topped with tender marinated and seasoned chargrilled plant-based pepper steak medallions basted in garlic herb butter and served with fresh grilled garlic toast and the “Spring Ting” Platter – jerk chicken, mac & cheese, kale collards, and a pumpkin maple cranberry cornbread muffin. You can also choose from dozens of appetizers, “wings,” burgers, salads, fries/sides, desserts, beverages, and more! Kids menu is also available. You can never go wrong with a warm bowl (or two) of vegan comfort food!
The Vegan Club, 13228 Shaker Square, Cleveland, OH 44120
The Vegan Club offers a variety of starters, salads, soups, sandwiches, entrées, desserts, beverages, and more for you to enjoy. If you’re looking for something hearty, try the Hot Vegan Chicken Sandwich – oyster mushroom on a pretzel bun with white French aioli, spicy mayo, lettuce, tomato, and vegan smoked gouda cheese – or the Vegan “Crab” Cakes and Sour Corn – heart of palm and artichoke “crab” cakes, mixed peppers, cashew sour cream, toasted farro, sun-dried tomato paste, and sour corn. Craving something a little lighter? Try the Roasted Butternut Salad – toasted farro, apple cider vinaigrette, crispy shallots, granny smith apples, roasted butternut squash, and butter lettuce – or the Relleno de Papa – stuffed potato balls, seasoned lentils, sofrito, and roasted red pepper coulis. For those with a sweet tooth, enjoy Chocolate Covered Strawberry – a triple-layer cake, chocolate buttercream, strawberry frosting, fresh raspberries, and coconut crisp. Gluten-Free, Tree Nut, and Nut-Free items are available to accommodate all needs!
By Reed Mangels, PhD, RD
Prenatal multi-vitamin/multi-mineral supplements are often recommended in pregnancy to help make sure that the higher nutritional needs of pregnancy are being met. In the United States, more than 70% of pregnant and lactating individuals use at least one dietary supplement, most often a supplement labeled as being a prenatal supplement (1). There are a number of vegan prenatal vitamin/mineral supplements. If you’re deciding between products or thinking about whether to use a supplement, here are some things to think about.
One consideration is the adequacy of your diet. If you generally eat a healthy vegan diet with a variety of dried beans, whole grains, nuts and seeds, vegetables, and fruits you’re likely to be getting enough of many vitamins and minerals. If you’re concerned about the adequacy of your diet, it can be helpful to meet with a registered dietitian who specialized in prenatal nutrition and who is familiar with vegan diets.
There are a couple of nutrients where supplements are recommended for all pregnant individuals because of the important roles of these nutrients in pregnancy. Expert groups, including the U.S. Preventive Services Task Force and the American Thyroid Association, respectively, recommend that a 400-800 microgram folic acid supplement and a 150 microgram iodine supplement be used in pregnancy (2,3). A prenatal supplement that supplies these and other nutrients reduces the number of pills that you have to swallow. Don’t assume that all prenatal supplements supply folic acid and iodine; it’s important to check the label. A survey of the top-selling prenatal vitamin/mineral supplements sold in the United States found that only 58% contained iodine (4).
Vegans also need a reliable, daily source of vitamin B12 during pregnancy; this reliable source can be fortified foods, a stand-alone vitamin B12 supplement, or a prenatal vitamin/mineral supplement that provides vitamin B12. Vegan Health, a website that provides evidence-based nutrition recommendations, suggests use of a once-daily supplement in pregnancy that supplies 10-250 micrograms of vitamin B12 (5).
Other nutrients that can be challenging for vegans in pregnancy include iron, zinc, calcium, vitamin D, and choline.
Here’s the amount of each needed in pregnancy:
| RDA for adult pregnancy | Sources include | |
| Iron | 27 milligrams (vegans may need 80% more – 48.6 milligrams) | Dried beans, whole grains, fortified foods |
| Zinc | 11 milligrams | Dried beans, wheat germ, tofu |
| Calcium | 1000 milligrams | Leafy green vegetables, fortified plant milk |
| Vitamin D | 15 micrograms (600 IU) | Sunlight exposure, fortified plant milk |
| Choline | 450 milligrams (Adequate Intake) | Soy foods, dried beans, quinoa, peanuts and peanut butter |
Thinking about your diet can help you to determine if it’s important that your prenatal supplement supplies one or more of these nutrients. Iron is especially challenging because so much is needed to support pregnancy. You don’t need to get 100% of the RDA for these nutrients from a supplement; your diet should provide at least part of your needs. Depending on your diet, there may be other nutrients that you need to supplement. For example, if you don’t eat many fruits or vegetables, I’d be concerned about vitamin C and vitamin A.
If you think your diet is low in one or more of these nutrients, look for a vegan prenatal supplement that supplies the nutrients of concern. Many prenatal multi-vitamin/multi-minerals supplements don’t supply much calcium so, if you aren’t using a calcium-fortified plant milk or eating plenty of green leafy vegetables, a separate calcium supplement may be needed.
DHA supplements or food sources of DHA appear to reduce the risk of having a premature or low birth weight infant (6). Sources of DHA for vegans are limited and a vegan supplement supplying at least 200 milligrams per day of DHA may be beneficial. DHA is rarely included in vegan prenatal supplements so a separate supplement may be needed.
References
To read more about vegan pregnancy see:
Vegan nutrition in pregnancy and childhood
To read more about dietary supplements see:
Do vegetarians have to take vitamin B12 supplements?
NIH’s Office of Dietary Supplements Offers a Helpful Dietary Supplement Label Database
The contents of this posting, our 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.
Try this simple vegan Blueberry French Toast Casserole for your next brunch or breakfast gathering. Using bananas as the base, it pulls together in minutes and can rest in the fridge overnight, all ready to bake the next morning. And just wait until your guests smell the lovely aroma of French Toast Casserole as you pull it from the oven! A wonderful way to begin the day.
See video at: https://youtu.be/Zjd8NkmWhnc
Get the recipe at https://www.vrg.org/journal/vj2019issue3/2019_issue3_blueberry_recipes.php
photo from YEA Camp
It’s not too early to find a vegan-friendly summer camp for your children. Here are some possibilities:
Vegan Camps
Camp4Real in Charlottesville, Virginia serves vegan meals. See: https://www.camp4real.com/summer-camps/
Veg Camp in Canada serves vegan food: https://www.facebook.com/vegetarianecocamp/
Vegan Camp in New Jersey serves vegan food: https://tomorrowsadults.org/camp/summer/
YEA Camp held in Massachusetts provides vegan food: https://yeacamp.org/
Vegan-Friendly Camps
Camp Zeke is a Jewish camp that will accommodate vegans. They are located in the Pocono Mountains in Lakewood, PA. See: www.campzeke.org
Mountain Camp in California offers a vegan option at every meal as well as a salad bar. See: www.mountaincamp.com/about/food-at-summer-camp
Takodah YMCA camp in New Hampshire offers a vegan option at every meal. See: https://www.camptakodah.org/summer-camp/about/food-nutrition/
Recent topics brought up include:
– The USDA is requesting comments on proposed changes to school lunch regulations. USDA seeks public comment on the following question: What feedback do stakeholders have about the current fluid milk substitute process? USDA is especially interested in feedback from parents and guardians and program operators with firsthand experience requesting and processing a fluid milk substitute request.”
– Incorporating peanut butter in meals in families with no nut allergies
– Reminder about VRG’s Scholarship Contest for graduating high school seniors promoting a veggie lifestyle
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.
Photo by Rissa Miller
By Rissa Miller, Vegan Journal Senior Editor
(One portion is about 2 Tablespoons)
2 heads roasted garlic (see instructions below)
1/4 cup sundried tomatoes, soaked in 1/2 cup hot water
One 12-ounce package firm Lite Silken tofu, drained
1/4 cup fresh basil leaves
2 Tablespoons lemon juice
1 teaspoon Italian herb blend
1 teaspoon olive oil
Salt and pepper, optional, to taste
To make roasted garlic, preheat the oven to 400 degrees. Cut very tops off garlic, then place garlic in aluminum foil shaped into a bowl. Add a little water and close the bowl-packet. This will create steam and make it simple to separate the garlic from the skins. Optionally, season with a few drops of olive oil, salt or black pepper, if desired. Bake the closed packet on any oven-safe dish for 45-60 minutes. Allow to cool before handling. Can be made ahead and stored in the fridge.
To make the Sauce, place sundried tomatoes in a bowl and cover with 1/2 cup very hot water. Allow to soak for 25-20 minutes to soften.
Squeeze roasted garlic from papery skins, so just the roasted cloves go into a blender or food processor. Add all over ingredients, including the soaking water from the sundried tomatoes. Process until silky and smooth.
Serve over sautéed tempeh, roasted vegetables, salads, grains, or noodle dishes.
By Reed Mangels, PhD, RD
On an average school day in the United States, nearly 30 million children and teens eat school lunches and 14 million eat school breakfasts. School meal programs are funded by the federal government and operate in public and nonprofit private schools. Meal patterns for these programs are established by the U.S. Department of Agriculture (USDA).
The USDA is proposing changes to the nutrition standards for school meals to make these meals healthier. The proposed changes include:
The USDA is requesting comments on the proposed changes. Parents and guardians of vegan school-aged children may be especially interested in one of the questions that the USDA is requesting feedback on. The USDA says, “While this rule does not propose changes to the fluid milk substitute requirements, USDA has received stakeholder feedback on the fluid milk substitute process on behalf of children who cannot consume, or have difficulty consuming, cow’s milk. USDA seeks public comment on the following question: What feedback do stakeholders have about the current fluid milk substitute process? USDA is especially interested in feedback from parents and guardians and program operators with firsthand experience requesting and processing a fluid milk substitute request.”
By law, schools are required to offer cow’s milk with every school breakfast and lunch. Currently, schools may (but are not required to) provide “non-dairy milk substitutes” for children for non-disability reasons (1, 2). Different rules apply for children who need a milk substitute for reasons related to a disability. In order to provide a substitute for cow’s milk for non-disability reasons, the National School Lunch Act requires that
In its request for comments, USDA says, “USDA recognizes that the specific nutrition and paperwork requirements and cost burden associated with fluid milk substitutes present barriers for schools and families. Additionally, USDA recognizes that under the statute, schools are allowed—but not required—to provide fluid milk substitutes for non-disability reasons; this means that, due to budget constraints, some schools may opt not to provide a fluid milk substitute requested for non-disability reasons on behalf of a child. As noted below, USDA requests public input on the current fluid milk substitute process. While USDA does not have the authority to change the statutory requirements outlined above, better understanding challenges associated with the current process may help USDA address the concerns raised by commenters.”
If your family has requested or considered requesting a milk substitute through the school meals program, the USDA would like to hear about your experience. What challenges did you face? What ideas do you have for improving the process?
Comments on the proposed changes can be submitted at https://www.regulations.gov/document/FNS-2022-0043-0001 and must be submitted by April 10, 2023.
References
To read more about school meals see:
Getting Vegan Food into Schools
Vegan Options in a California School
Vegan Options in Portland, ME School Lunch
New York City School Lunch Program Features “Vegan Fridays”
By Anna Markulis, VRG Intern
MOM’s Organic Market is the perfect stop for anyone looking for a quick and delicious vegan lunch made from sustainably sourced fresh ingredients. MOM’s is an organic grocery store located all along northeastern states including Maryland, Virginia, D.C., Pennsylvania, New York, New Jersey, and Massachusetts. The majority of MOM’s locations offer vegetarian and vegan meals at their in-store restaurants, “Naked Lunch” and the “Bake Shop.” While “Naked Lunch” is served at many locations among these states, the “Bake Shop” is unique to Timonium, Maryland and Jessup, Maryland. The inclusion of these restaurants will vary by store, so check your local location!
I visited the MOM’s in Timonium, Maryland, and stopped by their vegetarian food joint, “MOM’s Bake Shop.” The vast selection of made-to-order organic vegan or vegetarian sandwiches served on their homemade bread in addition to their nutritious fresh raw pressed juices certainly impressed me as a first-time customer. I chose to order the “Classic Veggie” – a whole wheat sandwich with hummus, avocado, tomatoes, cucumber, and pea shoots. The staff was so friendly and quick, even with so many people in line! The sandwich was bursting with flavor and had the perfect veggie “crunch” amount. I could immediately tell that they used the freshest ingredients. The hummus offered a contrasting yet delightful tanginess that complemented the bread and vegetables perfectly. My 14-year-old sister had a bite as well. She told me it was one of the best sandwiches she’s ever had, and that it was enough for her to “consider going vegan.” Overall, I was thoroughly impressed by the selection, quality, and flavor of the vegetarian and vegan sandwiches and juices. I will definitely be going back again soon!
Check out the Bake Shop at Mom’s in Timonium, Maryland: https://momsorganicmarket.com/maryland/timonium/
For information on Naked Lunch Kitchen: https://momsorganicmarket.com/nakedlunch/
To find out about other restaurants that serve vegetarian food in the USA and Canada, visit the Vegetarian Resource Group’s restaurant guide: https://www.vrg.org/restaurant/
Join The VRG with $35 via our subscription form, and receive the Vegan Journal for two years and a copy of Simply Vegan!
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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