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).

The Vegetarian Resource Group is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG has been tabling at a wide variety of events throughout the USA. We also send literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, offices, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly, quarterly, or single-time donor to The Vegetarian Resource Group.

Thanks so much for your support. You can make a donation online here: www.vrg.org/donate

by Reed Mangels, PhD, RD

I was speaking at a webinar for registered dietitians and paused for questions. The first questioner asked about amino acid adequacy in vegan diets. Amino acids are described as the building blocks of protein. When our bodies digest protein, the protein from the foods that were eaten are broken down into amino acids which are then utilized by our bodies to make new proteins. When protein is being made, it’s important that the specific amino acids needed to make that protein are available. Some plant foods are higher in some amino acids and some are higher in others.

There’s always been curiosity about where vegans get protein, due at least in part to the idea that “people get protein from meat.” These days, more people are aware that meat is not the only source of protein and that beans, grains, nuts and seeds, soy products, and vegetables supply protein. We still see concerns expressed about the quality of protein from plant sources. This concern, about the amino acid make-up of plant proteins has its roots more than 50 years ago.

In 1971 Frances Moore Lappé published Diet for a Small Planet. This landmark book highlighted the environmental effects of meat production and encouraged people to become vegetarian for the health of the planet. The book included a lengthy discussion of protein combining – eating different plant foods at the same meal so that, overall, the meal’s amino acid content will be similar to that of animal-derived protein. This idea caught the public’s interest and still appears in some nutrition textbooks despite the efforts of nutrition experts to clarify that it’s necessary to eat a variety of plant foods over the course of a day. Protein combining at individual meals is not necessary.

A new study (1) adds support to the idea that protein combining at individual meals is not necessary. This study assessed dietary protein quality by measuring muscle protein synthesis. In other words, the researchers examined whether muscle production would be affected by the amino acid make-up of the meals eaten in a day. The researchers studied 9 middle-aged women who were given 3 meals over the course of a day with each meal containing 23 grams of protein, a moderate amount of protein. The women were randomly assigned to eat meals which provided protein primarily from lean beef for all 3 meals, or from a combination of protein sources (beans and whole wheat bread) at each meal, or from a single protein source at each meal (either black beans or whole wheat bread). The beans and whole wheat bread together supplied a good amount of the essential amino acids with the amino acids in one food complementing the amino acids in the other so that if one food was low in an amino acid, the other food was high in that amino acid. The beans or whole wheat bread alone were low in one or more essential amino acids. The women’s muscle protein synthesis was measured after breakfast and after 24 hours.

Muscle protein synthesis was not significantly different between the three groups. These results support the idea that it is not necessary to eat specific combinations of amino acids at each meal in order to promote protein synthesis. Eating a plant-based diet containing a variety of sources of protein over the course of the day is an effective way to promote muscle protein production. In other words, choosing adequate amounts of different plant protein sources such as grains, beans, nuts and seeds, soy products, and vegetables over each day makes it likely that amino acid needs will be met without having to be concerned with combining or complementing protein sources.

I told the registered dietitian who asked about amino acid adequacy in vegan diets much of what I just wrote – it’s not something to be concerned about in a vegan choosing a variety of plant proteins over the course of a day.

Reference

1. Arentson-Lantz EJ, Von Ruff Z, Connolly G, et al. Meals containing equivalent total protein from foods providing complete, complementary, or incomplete essential amino acid profiles do not differentially affect 24-h skeletal muscle protein synthesis in healthy, middle-aged women. J Nutr. 2024;154:3626-3638.

To read more about protein in the vegan diet see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

Protein for Vegan Children

How Can I Make Sure I’m Getting Enough Protein?

Protein for Older Adults

The contents of this 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 iStock

by Reed Mangels, PhD, RD

Vegans looking to boost their iron intake have lots of options. Here are some higher-iron foods, all with more than 3 milligrams per serving,  some of which may be surprising sources of iron. When product names are mentioned, it’s because a brand I happened to look at had the specified amount of iron. To put this in perspective, the RDA for iron is 8 milligrams for adult males and for postmenopausal women and 18 milligrams for women prior to menopause.

1. Look for an iron-fortified breakfast cereal. While many fortified cereals contain vitamin D from lanolin, Quaker instant oats (8 milligrams of iron per packet), Trader Joe’s O’s (8.1 milligrams of iron per 1-3/4 cup serving), and Grape Nuts (16.2 milligrams of iron per ½ cup serving) are some of the cereals that are fortified with iron and not with vitamin D.
2. Eat more beans, a powerhouse food when it comes to iron. Lentils (6 milligrams of iron per cup), kidney beans (5.3 milligrams of iron per cup), chickpeas (5.2 milligrams of iron per cup), and black beans (5 milligrams of iron per cup) are among the beans highest in iron.
3. Drink a cup of hot cocoa. If you follow the instructions on the cocoa package and combine 2 Tablespoons of cocoa with a cup of (plant) milk, and 2 Tablespoons of sugar, you’ll get 4 milligrams of iron from the cocoa alone.
4. Add spinach to soups, pasta sauce, and stir-fries. A cup of cooked spinach has 4.2 milligrams of iron.
5. Choose an iron-rich canned soup. For example, Amy’s Lentil Soup has 3.8 milligrams of iron in a can, Amy’s Black Bean Vegetable Soup has 3.9 milligrams of iron per can, a can of Amy’s Lentil Vegetable Soup has 4.3 milligrams of iron, and a can of Amy’s Indian Golden Lentil Soup has 4.7 milligrams of iron.
6. Toast a bagel for breakfast or a snack. A medium bagel made with iron-enriched flour has 3.75 milligrams of iron.
7. Snack on pumpkin seeds. A quarter cup of hulled pumpkin seeds supplies 4 milligrams of iron.
8. Heat up a bowl of vegetarian chili. For convenience, use a canned product like Amy’s 3 Bean Vegetable Chili with 5 milligrams of iron in a cup.
9. Add shelled edamame to salads, soups, stir-fries, and other dishes. A cup of shelled edamame has about 4 milligrams of iron.
10. Mix barbecue sauce or peanut sauce with cubed tempeh and bake until heated through. A cup of tempeh cubes has 4.5 milligrams of iron.

You can promote iron absorption from plant foods by including a source of vitamin C at the meal or snack with high iron foods. Citrus fruit and juices, tomatoes and tomato products, cantaloupe, guava, mangos, strawberries, broccoli, cabbage, and bell peppers are all good sources of vitamin C.

To read more about iron in the vegan diet see:

Iron in the Vegan Diet

Vegan Iron Sources in the Grocery Store

Latin American Vegan Foods High in Iron

Sources of information for the iron content of foods was package labels and the U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central.

The contents of this 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.

My parents decided to go vegetarian a little before I was born, so they raised me as such. But by the time I was 3, however, they went back to eating animal products. Despite this, I stayed vegetarian and refused to eat meat when it was offered. When I turned 12, I started learning more about the dairy industry and realized if I wanted to make an authentic change I needed to go vegan. I ditched dairy and eggs and never looked back. Within my first couple years of high school, I wrote articles for my school paper in relation to veganism – mostly recipe ideas or vegan food places. In my sophomore year, I was given the opportunity to give a speech on veganism in front of all the English classes. I was terrified of what people would think about it, but I thought the message was so important, I decided to commit. I got mean looks and snickers, but ultimately, people came up to me and asked for clarification on some things I discussed. Seeing an opportunity for leadership, I joined the Raven Corps. It was a lot of work, organizing zoom calls, giving and receiving feedback. I joined a bi-weekly filmed campaign, where the scenarios of the game led to real-life discussion of activism. I then started my own branch of Ravens Corp, in which I attended marches, organized meetings, and advocated for plant-based milk options for my school.
Veganism is important to me because it gives me hope for the future. I think there is a lot of injustice going on in the animal agriculture industry, but know that there’s an extremely dedicated group of people out there who feel the same about the industry as I do and want to combat it.

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 20th of each year. To see scholarship rules and past winners, visit www.vrg.org/student/scholar

video camera photo from Freepik

The Vegetarian Resource Group is once again sponsoring a video contest. We will be awarding several $100 awards. The deadline for entries this year is July 15, 2025.

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. Please do not enter videos made completely using AI.

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

Mother Earth Vegan Hotel

• 3 Place des Arbes (B&B in Felletin, France)
• Andean Spirit Lodge – Limatambo (vegetarian guesthouse with vegan options; Cusco, Peru)
• Appalachian Trail Adventures (Killington, VT, US)
• Beck Hall (vegan hotel located in the Yorkshire Dales in England)
• Black Sheep Inn (vegan Inn in Hammondsport, NY, US)
• Brookton Hollow Farm Bed & Breakfast (near Ithaca, NY, US)
• Carmel Valley Lodge (Carmel Valley, CA, US)
• Casa Albets (Vegan hotel Lelida, Spain)
• Deer Run on the Atlantic (vegan B&B in Big Pine Key, FL, US)
• Haskell’s House (vegetarian guest house with vegan options in Ft. Lauderdale, FL, US)
• Haus Sonnenstein Bed & Breakfast (vegetarian B&B with vegan options in Germany)
• Kingston House Bed & Breakfast (B&B with vegan options in Bermuda)
• Koukoumi Hotel (vegan hotel in Greece)
• La Vimea (vegan hotel in Italy)
• Lands in Love (vegan hotel in Costa Rica)
• Le Cheval Blanc (vegan B&B in St Antonin-Noble-Val, France)
• Mikasa boutique Hotel (vegan hotel located in Spain)
• Mother Earth Vegan Hotel (vegan hotel located in Costa Rica)
• Omassim Guesthouse (vegetarian guest house with vegan options in Ericeira, Portugal)
• Paradiso Pure.Living (vegan hotel in Italy)
• Park Lane Guest House(vegetarian guest house with vegan options in Austin, TX, US)
• Red Robin Song Guest House (vegan guest house in Lebanon, NY)
• Saorsa 1875 Hotel (vegan hotel in Scotland)
• Sewall House Yoga Retreat (vegetarian with vegan options in Island Falls, ME, US)
• Speedwell Forge B&B (B&B with vegan options in Lititz, PA, US)
• The Stanford Inn by the Sea (vegan hotel resort in Mendocino, CA, US)
• Sugar Ridge Retreat Centre (vegetarian center with vegan options in Ontario, Canada)
• Sundogs Bed and Breakfast (vegan B&B in Shepherdstown, WV, US)
• Vegan Agrivilla i Pini (vegan hotel located in Italy)
• Volcano Eco Retreat by Heart Core Hotels (vegan hotel located in Hawaii, USA)
• The White Pig Bed & Breakfast at Briarcreek Farm (vegan B&B at pig sanctuary in Schuyler, VA, US)

Come meet dietitians from the Vegetarian Nutrition Dietetic Practice Group and VRG members. The public is invited. You must preregister. You can pay at www.vrg.org/donate Write in names of attendees and that this is for the Networking dinner.

When: Sunday, October 12, 2025, 6 PM

Where: Thyme and Tempo Vegan Restaurant

Menu:

• Quinoa chili with tomato, organic quinoa, beans, olive oil, kale, organic corn, onion, and spices.
• Music City Power Bowl with sweet potato, corn & mango salsa, black beans, guacamole, vegan sour cream, broccoli, beets, carrot, lettuce, mung beans, pumpkin seeds, corn chips, and basil vinaigrette.
• Vegan chocolate chip or oatmeal cookie

Cost: $30 before September 12, 2025. $35 before October 1, 2025. Includes tax and tip.

Drinks can be purchased from the restaurant separately. PLEASE PAY AT

www.vrg.org/donate and write in the Comments: Networking Dinner with the Attendee names. Or call (410) 366-8343. Or mail payment to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. We look forward to seeing you there.

Photo from Vecteezy

Chef Nancy Berkoff, EdD, RD, offers a number of picnic buffet ideas that you can serve your family and friends this Memorial Day Weekend. Whether it be a Build-Your-Own Burrito or Wrap, Build-Your-Own Salad Entrée, Build-Your-Own Gazpacho, Create Fruit or Vegetable Sushi, or Build-Your-Own Dessert, Nancy has you covered.

Read the entire article here: https://www.vrg.org/journal/vj2018issue2/2018_issue2_cooking_tips.php

To subscribe to Vegan Journal, visit: Subscribe to Vegan Journal