photo from istock

By Reed Mangels, PhD, RD

A friend confided that she was trying to reduce her sodium intake because her blood pressure is elevated and she’s trying, with her doctor’s approval, to see if she can lower it through diet.  As we talked, I realized, that, despite being open to the idea of reducing sodium, she wasn’t sure what changes to make.  She’s already on the right track – she doesn’t use many processed foods and she eats a lot of fresh fruits and vegetables and she enjoys cooking. Here are some ideas I shared with her.

1. Read the Nutrition Facts section of the label. Different companies have products that vary in sodium content. Even if the label doesn’t say “low sodium,” you may find a product that is lower in sodium than its competitors. For example, looking at a supermarket shelf of canned beans, I found a range of 90-450 milligrams of sodium per ½ cup serving. Choose the lowest sodium product and you’ve saved as much as 360 milligrams of sodium.
2. Drain and rinse canned beans.  You may have noticed that many recipes in Vegan Journal call for canned beans, drained and rinsed. The reason we suggest this is that up to 40% of the sodium in a canned product can be rinsed away. So, if you choose a can of beans with a label value of 200 milligrams of sodium, you can reduce the sodium by as much as 80 milligrams by draining and rinsing the beans.
3. Add no salt added tomato sauce to jarred pasta sauce.  Jarred vegan pasta sauce can be a convenience whether you’re using it to top a pizza crust, in vegan lasagna, or tossed with pasta.  You can reduce its sodium content by mixing it with purchased no salt added tomato sauce in the ratio of your choice – 1 cup tomato sauce to 1 cup pasta sauce, 2 cups tomato sauce to 1 cup pasta sauce, etc. Add a little oregano and basil, if you like. If you decide to use the 1:1 ratio of pasta sauce to tomato sauce, you’ve reduced the sodium in a ½ cup serving of pasta sauce from, say, 470 milligrams to 255 milligrams.
4. Mix salty snacks with unsalted snacks.  If you like to snack on salted nuts or salted pretzels, buy a bag of unsalted nuts or unsalted pretzels and make your own reduced sodium mix. You can adjust the ratio of salted product to unsalted product and as you get used to eating food with less salt, you may find that you’re using much more of the unsalted product and less of the salted one. If you start with a 1:1 ratio, you might save 75 milligrams of sodium in a ¼ cup serving of nuts or as much as 250 milligrams of sodium in a 1 ounce serving of pretzels.
5. Toss the flavoring packet.  Products like ramen noodles are convenient but they are super salty. Much of their salt comes from the flavoring packet. You can discard it and flavor the noodles with a low sodium spice blend. If that’s not an option, start by using just a small bit of the seasoning packet and taste before adding more. If you’re eating a package of ramen noodles, you could reduce their sodium from 730 milligrams to 25 milligrams just by discarding the unopened flavoring packet.
6. Make your own condiments. Salad dressings, barbecue sauce, salsa, even catsup can be sources of lots of sodium. While you may not want to make all of these products, choosing a couple that you use frequently and finding recipes for them where you control the added salt (and use reduced sodium ingredients where possible) can cut sodium markedly. For instance, a commercial barbecue sauce might have 300-400 milligrams of sodium per 2 Tablespoons. Making your own with tomato paste could give you a product with 20 milligrams of sodium per 2 Tablespoons. There are some commercial reduced sodium barbecue sauces, but I could only find one kind in area stores.
7. Find or make a low-sodium vegetable broth. Many vegan recipes call for vegetable broth.  Aseptically packaged vegan broths could have 600 milligrams or more of sodium per cup.  Vegan broth base or bouillon could result in broth with as much as 800 milligrams of sodium per cup of broth.  You could make your own broth using fresh vegetables and adding little or no salt, use a commercial low-sodium vegan broth, or you could replace the broth called for in a recipe with 1 part of regular commercial broth and 1 part of water (or even more water and less broth). If you’re working with a well-seasoned recipe, it’s likely that you won’t even notice that you didn’t use as much broth as was called for. Replacing a cup of commercial vegan broth with a cup of low-sodium vegan broth could save as much as 680 milligrams of sodium.
8. Flavor food creatively. Salt is often added to commercial products as an inexpensive way to flavor food instead of using more expensive herbs and spices for flavor. If you do your own cooking, you can change that. Experiment with herbs, spices, vinegars, fruit juices, and other ingredients to enable you to cut the salt without sacrificing flavor.
9. When using a recipe, don’t feel bound to use the amount of salt called for. I’ve found that in many recipes I can use half or even less of the salt in the recipe without noticing it. You can always add salt but it’s hard to take it out once it’s been added to a dish. Many of our recipes in Vegan Journal call for salt to taste, encouraging the person preparing the recipe to use their own judgement rather than relying on someone else’s idea of how salty a dish needs to be. If you don’t add a lot of salt to a recipe, people can add the amount of salt that they like at the table.
10. Be aware of salty ingredients like miso, soy sauce, tamari, and liquid aminos. If the recipe has these ingredients, it probably doesn’t need additional salt added. And, just as you might do with table salt, taste the dish before adding salty ingredients – it’s likely that you won’t need as much as the recipe calls for.

Tempeh Stroganoff photo by Hannah Kaminsky

Tempeh hails from Indonesia where it is still eaten by people of all walks of life. Tempeh is made fresh daily by thousands of small family-run shops and sold within hours of completion. Soy tempeh is simply made from soybeans, water, and a culture.

In a recent edition of Vegan Journal, Seth Tibbott introduces several tempeh recipes including Finger Lickin’ Tempeh; Low-sodium Tempeh; Marian’s Tempeh Stroganoff; Tempeh Salad; and Tequila Tempeh.

Find the recipes here: https://www.vrg.org/journal/vj2025issue1/2025_issue1_tempeh.php

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

The Vegetarian Resource Group has an extensive section on their website in Spanish. Feel free to share this information: https://www.vrg.org/nutshell/information_in_Spanish.htm

Sample topics included are:

Recetas Veganas – Vegan Recipes

La Dieta Vegana – Vegan Diet and Nutrition

istockphoto

Are you looking for new ideas on how to prepare leafy greens? Here’s some recipes from Vegan Journal to help you out.

Cooking with Leaves
Chef Nancy Berkoff offers the following recipes:
Dolmathes
Rolled Caesar Salad
Spanish-Influenced Stuffed Cabbage
Lettuce Stuffed with Garlic and White Beans
Romaine Stuffed Cabbage
Almost-Stuffed Cabbage
Peanut-Veggie Rollies
Savory Rice in Lotus Leaves

The Green Scene
Mary Clifford provides these recipes:
Warm Curried Greens and Pasta
Country-Style Greens
Greens and Apples
Braised Bok Choy with Mushrooms
Creamy Rice and Greens Casserole
Greens Quiche

How to Cook Mouthwatering Greens
Cynthia Laier gives readers several recipes:
Watercress Salad with Creamy Ginger Dressing
Tofu-Kale-Mustard-Dill Supper Pie
Bok Choy and Buckwheat Noodles in Garlic Ginger Broth
Szechwan Tempeh with Swiss Chard
Golden Potato and Collard Green Soup

To subscribe to Vegan Journal, go to:
Subscribe to Vegetarian Journal

salad photo from Freepik

Nothing beats a hearty cold salad on a warm day! Chef Nancy Berkoff serves up Lots of Crunch and Color Salad, Vietnamese “Beef” Salad, and several fast salad dressings in her article found here: https://www.vrg.org/journal/vj2010issue2/2010_issue2_cold_salads.php

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

radishes photo from Freepik

Here are some radish cooking tips from Chef Nancy Berkoff, EdD, RD:

• Microwaving: Place 1/2 pound (about 3/4 cup) sliced radishes in a microwaveable dish with 1 Tablespoon of water or broth. Cover and cook until tender. Cooking time: four minutes on HIGH.
• Steaming: People who find raw radishes too spicy may enjoy the milder taste of steamed radishes. Cooked radishes will keep in the refrigerator for 4-5 days, so prepare extra. Steamed red radishes will turn pink. Place whole radishes in a vegetable steamer and cook over boiling water until barely tender. Shredded daikon can also be steamed, cooled, and added to salads. Cooking times: for whole radishes in a steamer, 8-12 minutes; for shredded daikon, five minutes. • Stir-frying: Sliced radishes or thin strips of daikon combine well with other vegetables, tofu, or vegan “meat” alternative in stir-fries. Be careful not to overcook the radishes so that they retain most of their crispness. Cooking time: 3-5 minutes.
• Roasting: Preheat your oven to 400 degrees. Scrub radishes and remove greens. Place on an oiled baking sheet and allow to roast until just soft. This helps to sweeten radish “heat;” and makes a wonderful side vegetable. If your barbecue or grill is already hot, make a foil packet of radishes and allow to roast over the coals.
• Quick Pickle: When all the pickles are gone from your store-bought pickle jars, cut cleaned and de-greened fresh radishes in quarters, and place in the remaining pickle brine. Refrigerate and enjoy your radish pickles!

I started by founding the “Green Leaf Club” at Bridgeland High School, which aimed to educate students about the benefits of a plant-based diet. Additionally, I collaborated with local restaurants to offer vegan options and discounts, making it easier for students to try plant-based meals. At the Cypress Farmers Market, I partnered with local vendors to host monthly vegan cooking demonstrations and tastings, aiming to demystify plant-based eating for our community. These events became a platform for creativity and education. For example, I showcased jackfruit tacos—using young jackfruit marinated in smoky spices as a meat substitute—to highlight how vegan meals can be both hearty and flavorful. Another crowd favorite was lentil curry, simmered with coconut milk and turmeric, which I paired with freshly baked naan made from scratch using plant-based yogurt. Attendees were also introduced to vegan sushi rolls filled with avocado, cucumber, and marinated tofu, proving that vegan cuisine can be both elegant and accessible. Each demonstration included recipe cards and nutritional handouts, and we encouraged participants to ask questions about sourcing ingredients or adapting family recipes. Over six months, these events attracted over 300 attendees, with many returning to share their own vegan cooking experiments. One vendor reported a 40% increase in sales of plant-based ingredients like tempeh and nutritional yeast following our collaborations.

One of my proudest achievements was convincing our religious school’s cafeteria (serving over 2000 kids at “All World Gayatri Pariwar – Houston” every weekend) to introduce a permanent vegan menu option. After months of collaboration with nutritionists and administrators, we launched “Green Plate Tuesdays”—a weekly rotating menu featuring dishes like black bean chili, roasted vegetable grain bowls, and tofu stir-fry.

At the university I will attend, I plan to major in Computer Science and Environmental Studies, merging these fields to develop tech-driven solutions for sustainable agriculture. I’d like to focus on developing scalable solutions like AI-driven vegan recipe apps and carbon footprint trackers for schools. Long-term, I aspire to publish research on food technology and lobby for legislation that supports eco-friendly farming practices. My future goals include earning a degree in Environmental Science or Sustainable Agriculture and pursuing a career that allows me to make a significant impact on the environment and animal welfare. I aim to publish research on the benefits of veganism and contribute to policy changes that promote sustainable and ethical food practices.

Support Young Veg Activists

To send support for additional scholarships and internships, donate at www.vrg.org/donate or call (410) 366-8343. You can also send a donation to VRG, P.O. Box 1463, Baltimore, MD 21203.

Do you know an amazing high school student who promoted veganism? If so, let them know about our annual scholarship contest. The deadline for high school seniors is February 20^th of each year. To see scholarship rules and past winners, visit www.vrg.org/student/scholar

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/

photo from Ippudo V

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:

Chilango PDX, 2215 NE Alberta St., Portland, OR 97211

While focused on sustainability and social responsibility, one of the goals at Chilango PDX is to serve dishes that unite culinary flavors of Mexico City with those of Portland, Oregon. Taco de Tinga features jackfruit and onions stewed in a savory Chipotle sauce over rice inside a Three Sisters Nixtamal Tortilla, topped with house-made Sunflower Crema and Green Salsa. They offer Taco Plates too, so you can try a variety of fillings and toppings. Crisp Tostada comes with sunflower crema, your choice of guisado (stew) and fillings like Papa con chorizo, Garlicky Mushrooms, and more. Sope showcases lightly fried thick corn masa, refried beans, sunflower crema, salsa, raw diced onion, and crumbled almond queso fresco. Enmoladas are similar to enchiladas, but they are made with mole sauce instead of chile sauce. They also serve Enchiladas, Quesadillas, and more. Snacks: Besides Refried Beans, Chips and Guacamole, there’s Esquites–white corn kernels, onion, and epazote cooked in savory broth, served in a cup with mayo, crumbled queso fresco, lime juice, chili powder, and salsa. Beverages include Micheladas—a sort of Mexican Beer Cocktail one of which is Michelada Tomatada, a blend of Beer, tomato juice, savory and spicy sauces, lime and tamarind candy, as well as Guava or Mango Margaritas or Mezcalitas. They also serve Agua de Jamaica (House-Made Sweetened Hibiscus Iced Tea) and cinnamon flavored, extra-creamy, house-made, soy based, Agua de Horchata as well as various hot or iced coffee and tea drinks like Café Horchata, Mocha House-Made Horchata, or Mexican Chocolate and Double Espresso shot.

Cinnaholic, 10200 Mill Run Cir., Ste. 108, Owings Mills, MD 21117

This Cinnaholic location is certified Star K kosher. Find a variety of different flavored rolls, cookie dough items, brownies, cookies, cake, and more.

Conscious Kitchen, 3620 Bee Caves Rd., Ste. C, West Lake Hills, TX 78746

Passionate about promoting a healthy lifestyle, Conscious Kitchen discloses ingredients and is gluten-free and seed oil-free. Offering a welcome alternative to those fried in oil, their Raw Falafels are crafted with organic nuts, seeds, herbs, and spices. Goatless Goat Cheese Ravioli is comprised of dehydrated red bell pepper and flax seed wraps filled with their soaked cashew goatless goat cheese. Lasagna features red Bell Pepper layered with marinara, pesto, goatless goat cheese, and cucumbers. Red Bell Pepper Quiche is created with organic Shiitake mushrooms, scallions, sunflower seeds, pumpkin seeds, walnut flour, rosemary, and cayenne. They also offer Mock Tuna and Spinach Quiches. Breads are made with sprouted gluten-free oats and organic seeds and nuts and come in a few varieties including Olive Bread with olives and Tuscan herbs and Pumpernickel with caraway seeds. Sips of Bliss offers beverages like Lavender Hemp Milk, which rocks bananas, hemp seeds, lavender, and maple syrup. Sweetened with maple syrup or coconut sugar, desserts include their healthy take on Coffee Cake made with Chicory and Dandelion Coffee; Chocolate Ganache cake made with raw cacao, cacao nibs, avocados, dates, maple syrup, and spices; Key lime Cheesecake featuring walnuts, coconut butter, key limes, avocados, and maple syrup; fruit and nut based Pies such as Pecan and Apple, Ginger Cookies, Pignoli Cookies, Coconut Macaroons, Donut Holes, and more!

Good Bread for All, 1016 Broadway, Fort Wayne, IN 56802

Good Bread for All is a fully vegan, gluten-free Parisian-style bakery featuring sweet and savory baked goods. Scones, cookies, cakes, and croissants on the menu include a white chocolate pistachio scone, macarons, a tiramisu Swiss roll, and almond croissants. Freshly baked fruit tarts include strawberry and cream, galette apple pie, and rainbow fruit tart. Quiche, sausage rolls, and savory pies are available as savory items. Baguette and focaccia are also available.

Ippudo V, 117 Adams St., Brooklyn, NY 11201

Featured ramen dishes include Platon Tonkotsu (broth, noodles, tofu chashu, marinated carrots, fried enoki mushroom, micro herb mix topped with avocado oil and black pepper); Toma Tan Ton Shio (mineral rich broth, whole grain noodles, stewed tomato and Hakusai cabbage, leeks, grilled tomato, crispy tofu cubes, and fried nori topped with garlic chips and black pepper); Avo Chee Chashu (avocado slices toasted in a cast iron skillet topped with vegan cheese); Natto (unami-rich Japanese traditional super food made from fermented soybeans); Enoki Tempura (enoki mushroom tempura lightly battered and delicately fried to a perfect crisp); Vrooklyn Gyoza (6 pcs grilled dumplings wrapped with plant-based “pork,” cabbage, onions, soy, mango miso, and tart cilantro jalapeno); Kali Kali Kale Salad (blend of kale and spinach with tangy marinated red cabbage, creamy avocado slices topped with crispy fried kale, jalapeno, crunchy onion chips, and pomegranate seeds); and several versions of sushi rolls (the rolls are “crafted with red vinegar (called ‘Akazu’) known for its high quality and made through fermentation and aging,” along with a blend of brown and white rice.) The restaurant also features sandwiches (on large sub rolls), desserts, and smoothies.

The Squeeze Juice Bar and Vegan Eatery, 4308 Halls Ferry Rd., Vicksburg, MS 39180

This cozy café is tucked in a nondescript grocery store plaza two-and-a-half miles from I-20 and can be easily overlooked. Don’t be fooled by the modest exterior, though. A family-owned enterprise, The Squeeze offers healthy, flavorful options like fresh-pressed juices, real fruit smoothies, and from-scratch, delicious burgers, sandwiches, and fruit bowls. Some customer favorites include the Veggie Burger, the Loaded Burrito, Cucumber Pasta, the Veggie Quesadilla, Avocado Toast, the Vicksburger, Ginger Lemonade, and Lavender Lemonade. They are accommodating to dietary restrictions, allergies, and substitutions. Please note that there is limited seating available on-site, with only one table inside and one table outside.

Veggie Life, 8518 122nd Ave. NE, Kirkland, WA 98033

Appetizers include Spring Rolls, Potstickers, and Steamed Dumplings. Soups include Hot & Sour, Corn Chowder, and Seaweed Tofu. Entrees include Broccoli “Beef” (broccoli and soy “beef”), Kung Pao Tofu (fried tofu, celery, zucchini, carrot, green peas, peanuts, green and red pepper, dried chili pepper); Basil Eggplant (eggplant, carrots, fresh basil); and Peking Roasted Duck (tofu skin, carrot, cucumber, radish, Chinese pancake). Also featured are several Clay Pots such as Curry Tofu Clay Pot (fried tofu, potato, celery, carrot, red pepper, yellow curry, and coconut milk). Several options grilled in a wok including Mixed Vegetables Wok Grilled (cauliflower, cabbage, potato, red, green, and yellow pepper, and dried chili pepper) and several Rice & Noodle dishes such as Singapore Rice Noodles (carrot, green and red pepper, bean sprouts with curry powder). Desserts include three cakes (cheese, strawberry, and mango).