By Reed Mangels, PhD, RD

When I was grocery shopping for a 10-day camping trip recently, I was struck by the shelves filled with shelf-stable pouches. These squeeze packs offer a variety of foods, are usually quick to prepare, and are relatively lightweight. An additional plus for those of us whose camping stove is temperamental, is that, in a pinch, many of them could be eaten without having to be heated. Of course, these pouches are not just for camping. They offer the same convenience and variety for meals eaten at home or at work.

With the help of VRG volunteer Stephanie Kumar, I examined the nutritional content of pouches of vegan grain and bean/bean entrées from several different companies. These companies included Tasty Bite, Fillo’s, Maya Kaimal, Somos, Beanvivo Organics, A Dozen Cousins, Nature’s Earthly Choice, The Good Bean, Saffron Road, Loma Linda, and Backpacker’s Pantry. We collected information on a total of 51 products.

Many pouches featured Indian foods including Channa Masala; Spinach Dal; Dal with Red Lentils, Butternut Squash, and Coconut; and Bombay Lentils. Others offered beans with a variety of seasonings including Puerto Rican Pink Beans, Cuban Black Beans, Chipotle Refried Black Beans, and Creole Red Beans. There were also several different kinds of chili as well as beans and rice/barley/quinoa dishes.

The labels on most products reported a serving size of half a pouch, although hungry folks may eat the entire pouch. A half-pouch serving provided between 80 and 310 calories while products where the serving size was listed as the entire pouch supplied 280 to 330 calories. I found that I needed to add grains and vegetables to the products that I tried in order to have a filling dinner. For example, I mixed one of the dals with couscous, cauliflower, and broccoli.

The products we looked at had 4 to 15 grams of protein per serving, making them a reasonable source of protein. Adding grains and vegetables and chopped nuts will increase the protein content. Generally speaking, these were not high-fat products with fat ranging from 0 to 11 grams of fat per serving. Most products were very low in saturated fat. Products that contained coconut or coconut milk were often higher in saturated fat having 4.5 to 8  grams of saturated fat in a serving.

The sodium content of products ranged from 65 milligrams per serving to a whopping 980 milligrams per serving. Label reading is important if you are looking for a lower sodium product. Here are the lowest sodium products that we found:

• The Good Bean Santa Fe Green Chili and Mexican Smoky Chipotle, 65 milligrams in a ½ pouch serving
• The Good Bean Low-Carb Classic Chili, 115 milligrams in a ½ pouch serving
• The Good Bean Indian Coconut Curry, 210 milligrams in a ½ pouch serving (despite containing coconut, this product is low in saturated fat)
• Nature’s Earthly Choice Barley & Lentils, 290 milligrams in a 1 cup serving

Most of these pouch meals are super-quick to prepare. Typically, they are ready after 1 to 1.5 minutes in the microwave or 3 to 5 minutes on the stove. Backpacker’s Pantry products call for adding boiling water, sealing, and letting the pouch sit for 15 to 20 minutes.

A drawback of these products is that they may not be recyclable because of their use of multiple materials. In addition, they are relatively expensive compared to preparing dishes from scratch using dried or canned beans. Still, they are convenient and can provide a quick meal.

To see reviews of other vegan products, go to:

A Review of Vegan Frozen Grain-based Entrees

Vegan Butter: Which Should I Choose?

Vegan Cheese for Pizza

Thank you to volunteer Stephanie Kumar for her extensive work on this project.

The Vegetarian Resource Group is once again sponsoring a video contest. We will be awarding one $200 scholarship plus several $100 awards. The deadline for entries this year is July 15, 2023.

Create and submit a video relating what you want to tell others about veganism. Some possible topics: food, nutrition, your feelings about veganism and/or vegetarianism, water usage and veganism, veganism and animal rights, or other veggie topics which appeal to you. Humor and feelings are appreciated. All videos should be positive, not be critical of anyone, and not include any footage of animal cruelty. You may submit a video you have already made.

Aspects of judging include accuracy and judges wanting to share the video with others. Entrants give permission to The Vegetarian Resource Group to post and share the video, to link to and from the video, and share the video with the media.

To see the video contest rules, visit: http://www.vrg.org/videoscholarship.php

Previous wining videos can be found here: http://www.vrg.org/veg_videos.php

By Reed Mangels, PhD, RD

A recent press release from Sodexo, a global food service and facilities management company, provided an interesting idea for encouraging college students to choose vegan dishes. A study was conducted in three universities, Tulane, Lehigh, and Rensselaer Polytechnic Institute. The research non-profit Food for Climate League conducted the study in collaboration with Better Food Foundation and Sodexo.

On study days, a dining hall station at each school was randomly assigned to serve either a plant-based dish as the default option (Plant Default Day) or a meat dish along with a plant-based dish (Control Day). All plant-based dishes were vegan. When a plant-based dish was the default option, it was presented as the main option at that station. A small sign indicated that a meat version of the dish could be requested but the meat version was not displayed. For example, Roasted Sesame Ginger Tofu Tikka Masala could be the only visible option at a station, but a small sign says that Chicken Tikka Masala is available upon request. On control day, a meat dish and a similar plant-based dish were presented side-by-side.

At the two universities (Tulane and Lehigh) that consistently implemented Plant Default Day, the average take rate of plant-based dishes increased from 30.8% on Control Days to 81.5% on Plant Default Days. This means that when a vegan dish was the default, more than 80% of students chose that dish as opposed to requesting a meat dish. Meat dishes were available at other stations in the dining halls, so students may have gone to other stations instead of requesting a meat dish at the experimental station.

Surveys found no statistically significant difference in student satisfaction between vegan dishes and meat dishes. Staff reported that minimal extra effort was needed to implement Plant Default Days.

These results suggest that use of a default option is a successful way to nudge human behavior. In this case, making a vegan dish the default (that’s what you are served if you don’t go out of your way to request something else) nudged students to eat more vegan dishes. Similar techniques could be used in other settings including corporate work-site cafeterias, restaurants, elementary and secondary school cafeterias, and cruise ships.

You can read the study report which was made possible through the support of VegFund here.

To read more about the use of default options to promote choice of vegan meals see:

Sustainable Food Choices Lecture.

Veganizing Your Foodservice

To read more about vegan foods in college see:

How to Add More Vegan Foods to Your College Cafeteria

Introducing Vegan Foods into a College Foodservice and Tips for Students Who Want to Do the Same at Their College

How to Get Veggie Options Prepared by a Chef in a Frat House

By Reed Mangels, PhD, RD

Little Loaf Bakeshop is a vegan bakery focused on creating delicious breakfast pastries inspired by seasonal flavors. Their products are available at farmers markets in Lagrangeville, Hyde Park, and Beacon, NY; at a pop-up in Poughkeepsie; and in several cafés and markets in the Hudson Valley area.  Check their website for updates on places, days, and times. Selected items can be preordered for pick-up on Thursdays, Fridays, and Saturdays in Poughkeepsie. Co-owners Rian Finnegan and Colleen Orlando feature local ingredients in their products.

I recently stopped by the Beacon farmers market, hoping that Little Loaf was not yet out of everything. Although some items were no longer available (the market had been open for several hours), I got a Pretzel Croissant. Oh, my goodness! It’s been a long time since I’ve had a croissant, and that was in Paris in my pre-vegan days. Little Loaf’s croissant was as flaky and rich tasting as I remembered croissants being. It had a very light dusting of coarse salt since it was a pretzel croissant which added to the flavor. I also tried a Mushroom Bechamel Danish which was a flaky pastry filled with a savory mixture of Violife vegan parmesan, chives, mushroom béchamel, oyster mushrooms, and sesame seeds. Others in our group had a Chipotle and Cream Cheese Pretzel Croissant (a pretzel croissant filled with vegan cream cheese and chipotle sauce) and a Passionfruit Danish. The pretzel croissant was pleasantly spicy, and the Danish was flavorful. They also had cookies, pretzel buns, brioche buns, and other flavors of croissants and Danishes.

To read more about Little Loaf Bakeshop go to https://www.littleloafbakeshop.com/

Photo from Osteria Vegana, Lansing MI

The next time you’re in Lansing, Michigan, you might want to enjoy lunch or dinner at one of these vegan restaurants:

Osteria Vegana Lansing Shuffle, 325 Riverfront Dr., Lansing, MI 48912

Vegan/Italian. This indoor-outdoor dining experience overlooks Grand River, giving customers a lively yet relaxing lunch, dinner, or night at the bar. Osteria Vegana offers vegan Italian appetizers, entrees, salads, and pastries using locally sourced produce and fresh ingredients. Menu items include the Pasta Verde Piselli with sweet peas, pistachio, and garlic, as well as the Risotto Funghi with locally sourced mushroom, risotto Arborio, thyme, and garlic.

Veg Head 208 S. Washington Square, Lansing, MI 48933

Vegan/American. Laid back, comfortable, trendy vegan place. The menu features endlessly creative, ever-changing specials alongside a range of regular offerings, including tacos, salads, burgers, cauliflower wings, cheese fries, burgers, bowls, and desserts including chocolate avocado cake. Friendly staff welcome customers of all dietary persuasions to the restaurant’s space in a historic building originally owned by one of the country’s first environmentalists, Dr. George E. Ranney, featuring low booths, repurposed countertops and exposed brick walls decorated with paintings by local artists and plants.

Veg-N 902 E. César E. Chávez Ave., Lansing, MI 48906

Vegan/American. Veg-N is dedicated to providing customers with plant-based versions of classic American fare. Diners can feast on vegan burgers and hot dogs with a variety of sauce and bun options. Try the Reuben Soy-Sage or the Buffalo Chick-n for a satisfying meal. Be sure to grab some kettle chips, too!

Traveling somewhere else in the USA or Canada? Be sure to visit VRG’s online guide to veggie restaurants: https://www.vrg.org/restaurant/index.php

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/2013sv.php

Each issue of Vegan Journal includes a column called Vegan Cooking Tips by Chef Nancy Berkoff, EdD, RD. In the latest issue, Nancy shares quick and easy ideas for gilling with tofu, seitan, vegetables, and fruit.

Read the entire column here: https://www.vrg.org/journal/vj2023issue2/2023_issue2_cooking_tips.php

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

Tocaya taco salad veg

This chain with 20 restaurants in the West lists several vegan options under their vegan section. Check out their Taco Salad, Tocaya Salad, Shredded Kale and Quinoa, Fajita del Rey, Street Corn en Fuego, Keto Bowl , Grilled Pineapple Al Pastor, Spicy Cilantro Verde, and Vegan Asada Taco. Go to https://tocaya.com/menu/

To see veggie restaurants around the USA and Canada, go to https://www.vrg.org/restaurant/index.php

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

Each issue of Vegan Journal includes a column called Vegan Action where we highlight the work of various activists. In the latest issue, VRG intern Nadely Requena interviews Hannah Kaminsky. Hannah has written numerous vegan cookbooks, has a popular blog, and is a professional photographer.

Read the entire column here: https://www.vrg.org/journal/vj2023issue2/2023_issue2_vegan_action.php

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

We review vegan books that we especially like in each issue of Vegan Journal. In the latest issue Debra Wasserman reviews Easy Plant-Based Cooking for Two by Lei Shishak. You’ll find 80 creative recipes serving two, along with shopping tips. The photos in this cookbook are gorgeous!

Read our complete review of this book here: https://www.vrg.org/journal/vj2023issue2/2023_issue2_book_reviews.php

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