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NUTRITION HOTLINE QUESTION: “I have a condition a few days on a liquid diet, your REED MANGELS, PhD, RD called diverticulosis and have to doctor will probably recommend avoid seeds, nuts, skins, cabbage, adding some soft, low-fiber foods. lettuce, or anything that could cover Once you have recovered, you’ll or plug the pockets in my digestive be told to increase dietary fiber. tract. But I’ve been told a vegan For years, people with divertic- diet would be best for my condition. ulosis were told to avoid foods like Don’t most beans have skins? What nuts, seeds, and popcorn because are my options?” A.H., via e-mail they might lodge in the diverticula and lead to infection. No scientific ANSWER: If you’ve been diagnosed research supports these recommen- with diverticulosis, you have small dations. More recently, studies pouches (or pockets), called diver- have shown that it is all right to ticula, in your colon. Many doctors eat these foods and that they may think that a low-fiber diet causes even reduce your risk of develop- diverticula to form. A low-fiber ing diverticulitis1. The National diet often leads to constipation Digestive Diseases Information and to your bowel muscles having Clearinghouse, which is part of to strain to pass stool. This strain- the National Institutes of Health, ing can lead to diverticula. recommends a high-fiber diet to You may not even know that treat diverticulosis and that elimi- This issue’s Nutrition you have diverticulosis until you nating specific foods is not neces- Hotline discusses have a colonoscopy or other bowel sary. In fact, beans are on their list exam. If bacteria or stool get caught of recommended high-fiber foods. whether someone in the pouches, the diverticula can See their website
2 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL MANAGING EDITOR: Debra Wasserman FEATURES SENIOR EDITOR: Keryl Cryer EDITORS: Carole Hamlin, 6 · Chile Sin Carne Jane Michalek, Charles Stahler Indulge in a meat-free South American menu with Zel Allen’s recipes NUTRITION EDITORS: Reed Mangels, PhD, RD; Suzanne Havala Hobbs, DrPH, MS, RD for traditional salads, entrées, casseroles, desserts, and more! NUTRITIONAL ANALYSES: Suzanne Hengen COVER PHOTO AND STYLING: Linda Long ART CONTRIBUTOR: Vonnie Crist 14 · The Market for Vegetarian Foods VRG VOLUNTEER COORDINATOR Vegetarian Means Business: Market Strategy and Research Report author AND CATALOG MANAGER: Mary Herbranson Caryn Ginsberg analyzes consumer habits and market trends to find out WEB DEVELOPMENT/RESEARCH: John Cunningham who buys vegetarian foods and what this means for retailers. RESEARCH DIRECTOR: Jeanne Yacoubou RESTAURANT GUIDE/MEMBERSHIP: Sonja Helman VEGETARIAN RESOURCE GROUP ADVISORS: 22 · Cooking with Fava Beans Arnold Alper, MD; Nancy Berkoff, EdD, RD; Nancy Berkoff, RD, EdD, CCE, creates spreads, soups, and sides Catherine Conway, MS, RD; Jim Dunn; Heather Gorn; that introduce these ancient peas to your palate. Suzanne Havala Hobbs, DrPH, MS, RD; Enette Larson-Meyer, PhD, RD; Reed Mangels, PhD, RD; Jerome Marcus, MD; Virginia Messina, MPH, RD; 25 · Labeling Survey Mark Rifkin, MS, RD; Brad Scott, MBA; Help The VRG with an upcoming study! Share your thoughts Wayne Smeltz, PhD about possible ingredients in vegan foods and more! COPYRIGHT 2011 BY THE VEGETARIAN RESOURCE GROUP, INCORPORATED PRINTED IN THE UNITED STATES OF AMERICA. DEPARTMENTS The Vegetarian Journal (ISSN 0885-7636) is published quarterly. The contents of Vegetarian Nutrition Hotline 2 Journal and our other publications, including web Is it safe for someone who has been diagnosed with diverticulosis information, are not intended to provide personal to eat nuts, seeds, fruit and vegetable skins, and other foods? medical advice. Medical advice should be obtained from a qualified health professional. We often Note from the Coordinators 4 depend on company statements for product and ingredient information. It is impossible to be Letters to the Editors 5 100% sure about a statement, info can change, people have different views, and mistakes can be Notes from The VRG Scientific Department 16 made. Please use your own best judgement about whether a product is suitable for you. To be sure, Veggie Bits 26 do further research or confirmation on your own. SUBMISSIONS: We do not accept unsolicited Scientific Update 28 manuscripts. Please send a query letter first. ADVERTISING: Vegetarian Journal does not accept Vegan Cooking Tips 30 paid advertising. We do review vegan products. Polenta Possibilities, by Chef Nancy Berkoff, RD, EdD, CCE E-MAIL: Contact The VRG via e-mail at [email protected]. The VRG’s website is
The Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofit organization that educates the public about vegetarianism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in the USA, send $20 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. www.vrg.org VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 3 NOTE FROM THE COORDINATORS GIVING VEGETARIANS CREDIT WHERE CREDIT IS DUE hank you to all of our members who have been using VRG’s MBNA/ Bank of America credit cards over the past 15 years. It appears that Bank T of America is dropping many organizations similar to The Vegetarian Resource Group, so VRG no longer receives a royalty when you use that credit card. However, you can sign up for The Vegetarian Resource Group UB credit card, and VRG will receive $50 to support our outreach after the card’s first use. For information and disclaimers, go to
Debra Wasserman & Charles Stahler
Coordinators of The Vegetarian Resource Group
4 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL l e t t e r s
making delicious, satisfying south- VRG’s MEMORIAL Venerable Member Still Sharing Copies of-the-border meals without meat, AND HONORARY eggs, or dairy. of VJ With Others Mark H., via e-mail GIFT PROGRAM If you have an extra copy of the How often have you wanted to magazine around, I’d love to share make a gift in honor of a loved Hey, VRG! Did You it with family and friends, all of one or friend but weren’t sure whom are interested in organic Know That Link Isn’t which charities are vegetarian- farming, gardening, and food. Working Anymore? friendly, pro-environmental, or At 100 years plus, I’m glad to In response to “The American pro-animal rights? Please remember be a loyal member of VRG’s Dietetic Association Publishes The Vegetarian Resource Group. Circle of Compassion! a New Position Paper on You can make a gift in memory Congratulations on all your Vegetarian Diets” in the of a loved one or as a living trib- achievements in spreading aware- “Scientific Update” in Issue 1, ute to honor someone you care ness and awakening on our oneder 2010, of Vegetarian Journal: about on a special occasion, such full (wonderful) planet! Not being a member of the Ameri- as a wedding or birth. We’ll send Elmira I., CT can Dietetic Association (ADA), an acknowledgement to you and we could not get to the ADA the person or family you choose. paper referenced on page 13 using Your gift will support educational Viva Mexican Food! the link given,
Special thanks to an anonymous individual for giving $5,000 and enrolling in VRG’s Circle Coming in the Next Issue: of Compassion. Thank you to Michael Hartman for his donation towards VRG’s Eleanor Wolff Scholarship. INTERNATIONAL BREAKFASTS Thank you to Kim Roberts and Ray Sowder for their donation in honor of Jeannie McStay. Argentinian Cuisine, Pasta Salads, Holiday Recipes, Thank you to Helena Doerr for her donation Plus: in honor of Stuart Stahler. Vegan Soul Food, VRG’s Scholarship Winners, and more!
VEGETARIAN JOURNAL Vo l. 30, Issue Three 2011 5 Chile Sin Carne By Zel Allen
ONTEMPLATING CHILEAN CUISINE WITHOUT MEAT varieties of beans, or porotos, simply leaving out the may seem like swimming in a sea without fish, meat makes the dish more wholesome, tastier, and but by abandoning the meat, one can turn the often brilliantly colorful. Ccountry’s national dishes deliciously vegan and make The native Indians cultivated hot chilies and con- them even more visually captivating. Chilean dishes are cocted a unique spice blend called Merquén (page 10). already colorfully peppered with an abundance of veg- Chileans enjoy a jalapeño or two to lend subtle heat to etables, legumes, whole grains, and fresh fruits. Because numerous dishes, but they rarely prepare fiery foods Chileans love these wholesome, plant-based foods as like those of Mexico. much as vegetarians do, it is easy to veganize many Because Chile is a delicious melting pot of many national dishes while retaining their unique character. cultures, the country’s cuisine is a harmonious inter- Chile is a skinny string bean of a country approxi- mingling of indigenous foods with dishes introduced mately 2,700 miles long and only 250 miles at its widest, by the Europeans, who began settling there during the but it is blessed with abundant sunshine and a pleasant 1500s. The Spanish came first and introduced Moorish Mediterranean climate in the lush central portion of herbs and spices. Italians contributed pasta and ices, the country. Familiar produce such as apples, pears, Germans brought their famous dessert recipes, and the English introduced teatime. French, Yugoslav, Swiss, and more recently, Chinese and Japanese contributions have added still more diversity to Chile’s cuisine. This impressive cultural fusion has resulted in an uncomplicated approach to food with homestyle dishes that seem familiar, especially to Americans with sophis- ticated palates. Chileans have a family-oriented culture where many relatives live in one household or very close by so they can spend time eating together. Ingredients for these daily meals are plucked from the family’s own Sopa de Porotos Con Pancitos gardens or purchased from the multitude of farmers’ nectarines, peaches, plums, grapes, green beans, carrots, markets that dot the countryside. Eating out at a restau- onions, bell peppers, and garlic thrive in this verdant rant is a rarity and saved for special occasions. More central region, along with indigenous foods like beans, often, homemade Chilean meals resemble the recipes potatoes, squashes, and tomatoes. that follow. Corn, called choclo, is so ubiquitous that it appears on the table in some form almost daily. Chilean cooks use squashes like butternut and kabocha instead of flour or cornstarch to thicken soups and stews. Pebre, a cilantro salsa, is one of many items that accompany everyday meals, while humitas, the Chilean version of tamales, are frequently eaten as starters. Empanadas, meat-filled turnovers, are popular not only in Chile but throughout South America. Substi- tuting legumes, tofu, or tempeh for the meat, chicken, or seafood in such recipes often works splendidly. For dishes that are naturally centered on Chile’s abundant Ensalada de Cebolla
6 Vo l. 30, Issue Three 2011 VEGETARIAN JOURNAL SOPA DE POROTOS combine the squash, carrots, onions, of onions and turning them into a garlic, cumin, and paprika in a deliciously refreshing salad. By soak- CON PANCITOS large, deep skillet. Add approxi- ing thinly sliced onions in water (CREAMY WHITE BEAN mately 1 cup of water and sauté with sugar for a few minutes, you the vegetables over high heat for can enjoy them without suffering SOUP WITH CROUTONS) approximately 8-10 minutes or their clamorous wrath. (Serves approximately 6) until just softened. If needed, add small amounts of water to 1 large sweet onion, cut into very thin Ultra-thick, mellow, and creamy, this prevent burning. half-moon slivers is the perfect soup to bring comfort When the beans have cooked 1 Tablespoon sugar (Use your favorite and warmth on a cold, windy, or for 1 hour and are beginning to vegan variety.) rainy day. I bake the croutons rather soften, add the cooked vegetables Water to cover than frying them in butter the tradi- and simmer for approximately 3/4 cup fresh lemon juice tional way. 15 minutes. 1/2 cup diced red bell peppers Purée the soup in a blender 1/3 cup plus 2 Tablespoons well-packed BEFORE COOKING in batches until creamy or use an chopped fresh parsley, divided 2 cups white beans, such as cannellini, immersion blender to purée the 1/4 cup lightly packed chopped cilantro Great Northern, navy, or Peruano soup in the stockpot. Add the 1-2 Tablespoons extra-virgin olive oil Water to cover the beans soymilk and Merquén , if using, 1/2 teaspoon salt and season with salt or pepper. Freshly ground black pepper Pic k over the beans and discard any small stones or broken beans. TO MAKE THE CROUTONS In a large, deep bowl, combine Rinse the beans, cover them with 2 slices whole wheat bread, cut into the onions, sugar, and water to 3 inches water, and soak them 1-inch cubes cover. Set aside to soak at room for 8 hours. temperature for 15-20 minutes. Pre heat the oven to 375 degrees. While the onions are soaking, WHEN READY TO COOK Toast the bread cubes on a combine the lemon juice, bell 1 quart low-sodium vegetable broth baking sheet for 12 minutes or peppers, 1/3 cup parsley, cilantro, 1 quart water until they are very dry. Remove, olive oil, salt, and pepper in 2 bay leaves cool, and set aside. another large bowl. 3 cups unpeeled kabocha squash or peeled Transfer the onions to a large 1 butternut squash, cut into /2-inch cubes TO SERVE strainer and rinse. Drain com- 2 medium carrots, sliced 3-4 Tablespoons chopped parsley pletely and add them to the lemon 1 large onion, chopped juice mixture. Mix well, transfer 10 cloves garlic, coarsely chopped To serve, spoon the soup into to an attractive serving bowl, and 1 teaspoon cumin bowls, sprinkle each with parsley, garnish with the remaining parsley. 1 teaspoon paprika and add a few toasted croutons. Additional 1 cup water to sauté vegetables Pass the remaining croutons Note: To turn this salad into pick- 1 cup unsweetened soymilk or nut milk around the table. led onions (escabeche de cebolla), 1 /2 teaspoon Merquén (page 10), optional marinate the soaked and rinsed Salt or freshly ground black pepper Total calories per serving: 321 Fat: 2 grams onions in red wine vinegar any- Carbohydrates: 59 grams Protein: 19 grams Sodium: 186 milligrams Fiber: 13 grams where from overnight to three Drain the soaking water and place days. The onions can then be the beans into an 8- to 10-quart included in other dishes or enjoyed stockpot. Add the vegetable broth, ENSALADA DE CEBOLLA as a simple accompaniment to water, and bay leaves and partially any meal. cover the pan. Bring to a boil, (SWEET ONION SALAD) reduce the heat to medium-high, (Serves approximately 4) Total calories per serving: 73 Fat: 4 grams and simmer for 1-11/2 hours or Carbohydrates: 11 grams Protein: 1 gram until the beans begin to soften. Chilean cooks devised a clever Sodium: 299 milligrams Fiber: 1 gram While the beans are cooking, method of taming the stinging bite
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 7 ENSALADA DE RUSA Place the frozen peas into a 2 large leaves romaine, Boston, or green 1-quart saucepan with the 1/2 cup leaf lettuce, chopped (RUSSIAN SALAD) water and boil uncovered for 1 3 Tablespoons extra-virgin olive oil (Serves 6) minute. Drain well and add the 3 Tablespoons fresh lemon juice peas to the large bowl. Salt and freshly ground black pepper Rainbow colors make this Russian- Add the celery, walnuts, pickles, to taste style salad irresistibly inviting, while mayonnaise, jalapeños, salt, and 3 Tablespoons chopped parsley the varied textures and tastes provide pepper and mix well. Transfer the captivating flavor. Because this salad salad to an attractive serving bowl Place the potatoes and salt in a is composed mainly of cooked vegeta- or platter and garnish the top with 2-quart saucepan with water to bles, allow time to prep and cook the chopped parsley. cover. Cover and bring to a boil various components before introduc- over high heat. Reduce the heat ing them to the salad bowl. Total calories per serving: 223 Fat: 13 grams Carbohydrates: 23 grams Protein: 6 grams to medium-high and boil gently for 4-5 minutes or until the pota- 2-3 medium potatoes, unpeeled and cut Sodium: 466 milligrams Fiber: 5 grams toes are fork tender. Drain, rinse into bite-sized chunks the potatoes in cold water, and 1 large carrot, peeled and sliced place them into a large bowl. 11/4 cups fresh green beans, cut into SALPICON (POTATO Combine the zucchini, corn, 3/4-inch lengths SALAD WITH FAUX peas, and water in a 3- or 4-quart 1/4 teaspoon salt saucepan. Cover and bring to a boil Water to cover vegetables GROUND ‘BEEF’) over high heat. Reduce the heat 1 large beet, peeled and diced (Serves 6) 1 cup frozen peas to medium-high and cook for 2-3 minutes. Drain the water and add 1/2 cup water This familiar, family-style salad is 1 celery rib, chopped how Chileans use leftovers and can the vegetables to the potatoes. Add the remaining ingredients, 1/2 cup chopped walnuts vary depending on what they had except for the parsley, and mix well 1/2 cup chopped vinegar cucumber pickles for dinner the day before. If you have to distribute the vegetables and 1/2 cup vegan mayonnaise leftover cooked vegetables, use them dressing evenly. Garnish with a 1/2-1 fresh jalapeño, finely minced instead of zucchini, corn, and peas— Salt and pepper to taste the recipe will be just as delicious. sprinkle of parsley and serve warm, 3 Tablespoons chopped fresh parsley Standing in for the beef strips at room temperature, or chilled. usually featured in Salpicon is for garnish Total calories per serving: 307 Fat: 15 grams crumbled tofu, faux ground meat, Carbohydrates: 37 grams Protein: 11 grams Combine the potatoes, carrots, or your choice of beans. Sodium: 164 milligrams Fiber: 9 grams green beans, and salt in a 3-quart saucepan. Cover vegetables with 11/2 pounds unpeeled potatoes, cut into water, cover the pot, and bring bite-sized pieces ENSALADA DE POROTOS to a boil over high heat. Reduce 1/4 teaspoon salt the heat to medium-high and then Water to cover potatoes GRANADOS simmer for 3-5 minutes or until 1/2 pound zucchini, chopped (BEANS, SQUASH, the potatoes are fork-tender. Pour Kernels cut from 11/2 ears fresh corn or the cooked contents into a large 11/2 cups frozen corn AND CORN SALAD) strainer, drain well, and place the 11/2 cups frozen peas (Serves 5) vegetables in a large bowl. 1 cup water Place the beets into the same 12 ounces crumbled firm tofu, 12 ounces A colorful dish of intense gold and saucepan and cover with water. faux ground ‘beef,’ or one 15-ounce bright red, this salad can be served Bring to a boil over high heat, can of your favorite beans, rinsed and hot or cold. It’s a homey mélange reduce to medium-high, and cook drained of familiar ingredients that reflect for 6-8 minutes or until the beets 1 tomato, deseeded and diced the influence of Spanish settlers are fork tender. Drain well and 1 avocado, chopped while incorporating indigenous add the beets to the large bowl. 1/2-1 cup chopped onions foods like beans, squash, and corn.
8 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL Serve the recipe with a bowl of and use a small knife or a spoon Total calories per serving: 290 Fat: 7 grams Pebre (Recipe follows.) on the side handle to scoop the seeds into a Carbohydrates: 52 grams Protein: 11 grams Sodium: 585 milligrams Fiber: 10 grams and add hearty spoonfuls to the top bowl. Gently squeeze the tomatoes of each serving. to extract the juice and add it to the bowl. Set the seeds and juice PEBRE (CILANTRO 1 pound frozen lima beans aside for a future soup or sauce. Water to cook the beans Dice the deseeded tomatoes AND ONION SALSA) 1 medium onion, chopped and add them to the skillet along (Makes approximately 2 cups or 2 Tablespoons extra-virgin olive oil with the basil, oregano, and pep- sixteen 2-Tablespoon servings) 1 clove garlic, minced per. Raise the heat and cook, stir- 3-4 medium tomatoes ring frequently, for approximately Wh ile Chileans embrace a variety 1/2 teaspoon dried basil 2 minutes or until the tomatoes of salsas, pebre is their go-to condi- 1/2 teaspoon dried oregano are almost puréed. ment. When refrigerated, it keeps 1/4 teaspoon black pepper Reduce the heat and add the well and is quick and easy to prepare. 3/4 pound butternut squash, peeled and squash, corn, salt, lima beans, and 1 cut into 1-inch cubes 1/4 cup of the lima bean cooking 1 /2 cups chopped fresh cilantro One 15-ounce can whole corn kernels, liquid. Simmer for approximately 1 cup finely chopped onions drained 15-20 minutes, stirring frequently. 3/4 cup water 1 3/4 teaspoon salt If needed, add small amounts of /4 cup extra-virgin olive oil water or lima bean liquid to pre- 8 teaspoons white wine or plain vinegar Cook the lima beans in a 2-quart vent burning. The mixture should 1/2-1 jalapeño pepper, finely minced saucepan following the package not be watery. 1 clove garlic, finely minced directions. Set aside and reserve 3/4 teaspoon salt the cooking liquid. Variation: To turn the salad into Combine the onions, olive oil, a traditional early summer soup, Co mbine all the ingredients in a and garlic in a large, deep skillet purchase 21/2-3 pounds of fresh small bowl and mix well. Serve at and cook over medium-high heat, (not dried) green lima beans, fava room temperature or chilled. stirring frequently, for 2-3 minutes beans, or French flageolets in the If stored in a covered container or until the onions are soft and shell. Cook them in an 8- to 10- and refrigerated, the salsa will keep transparent. If needed, add small quart stockpot with 3-4 cups of for 1 week. amounts of water to prevent water for 20-30 minutes or until burning. tender. Prepare the remaining Total calories per serving: 35 Fat: 3 grams Carbohydrates: 1 gram Protein: <1 gram While the onions are cooking, ingredients as directed above and Sodium: 110 milligrams Fiber: <1 gram cut the tomatoes in half crosswise add them to the cooked beans.
Ensalada de Rusa Salpicon Ensalada de Porotos Granados
VEGETARIAN JOURNAL Vo l. 30, Issue Three 2011 9 BERENJENA CEVICHE form pan with parchment paper to a boil over high heat. Blanch and lightly oil the sides. the eggplant pieces in batches for CON MERQUÉN QUINUA Place the quinoa in one sauce- 1 minute and use a slotted spoon (EGGPLANT CEVICHE pan and the brown rice in another. to remove the cooked eggplant Add 2 cups of water with 3/8 tea- to a large bowl. WITH SPICED QUINOA) spoon salt to each. Cover the sauce- Add the bell peppers, lime (Serves 8-10 as an appetizer pans and bring each to a boil over juice, scallions, olive oil, salt, and or 6-8 as a main dish) high heat. Reduce the heat on each Merquén and mix well. Set aside to low. Cook the quinoa for 20 to marinate for 15-20 minutes, Ceviche , a marinated fish delicacy, minutes or until it is soft and all tossing frequently. is a favorite dish throughout Latin the water is absorbed. Cook the To assemble the dish, pack America. Chile, with its impressively rice for 35 minutes or until it is the quinoa and rice mixture firmly long coastline, enjoys an abundance soft and all the water is absorbed. into the prepared springform pan. of fish frequently served as ceviche. While the grains are cooking, Spoon the ceviche layer over the During some wild kitchen exper- prepare the ceviche layer (below). top and chill for several hours or iments, I found that eggplant is a When finished, keep the pots cov- overnight. perfect stand-in for the fish and ered and set aside for 10 minutes. makes a succulent ceviche. This When the grains are cooked, GARNISH Chilean treatment puts quinoa combine them in a large bowl and 1/2 bunch fresh cilantro into the spotlight and introduces add the tomatoes, cilantro, pepper, 1 cup fresh corn kernels Merquén, an indigenous spice Merquén, and remaining salt and 1 jalapeño, sliced on an angle blend. Because the dish is best mix well. served well-chilled, prepare it the To serve, place the springform pan day before and serve it either as CEVICHE LAYER on a large serving platter, loosen a first course or a main dish with One 1-pound eggplant, peeled and cut the edges with a knife, and remove vegetables and salad on the side. into 3/8-inch cubes the springform collar. Garnish 3/4 cup diced red bell peppers the base of the dish with cilantro, QUINOA AND RICE LAYER 1/3 cup fresh lime juice sprinkle with corn kernels, and Vegetable oil to prepare pan 2 scallions, finely chopped top the ceviche with jalapeño slices. 1 cup quinoa, thoroughly rinsed 1 teaspoon extra-virgin olive oil in a fine strainer 1/2 teaspoon salt Note: Sodium calculations below 1 cup short-grain brown rice 1/2 teaspoon Merquén do not include salt used on the 4 cups water raw eggplant in the ceviche layer. 3/4 teaspoon salt, divided Pla ce the eggplant pieces into a 2 cups diced fresh tomatoes colander with a dish underneath. Total calories per appetizer-sized serving: 223 Fat: 3 grams Carbohydrates: 46 grams 1/3 cup chopped fresh cilantro Salt the eggplant and toss to dis- Protein: 6 grams Sodium: 415 milligrams Freshly ground black pepper tribute the salt evenly. Set aside Fiber: 6 grams 1/2 teaspoon Merquén for 30 minutes. Fill a 2-quart saucepan half- Total calories per entrée-sized serving: 297 Line the base of a 9-inch spring- full with water, cover, and bring Fat: 4 grams Carbohydrates: 61 grams Protein: 8 grams Sodium: 553 milligrams Fiber: 9 grams
MERQUÉN (Makes approximately 1/3 cup or 16 teaspoons )
A spice blend created by the indige- nous Mapuche Indians of Chile, Berenjena Ceviche con Merquén Quinua Pastel de Choclo this seasoning mixture is made from
10 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL smoked, dried cacho de cabra (horn Be sure to invite friends to dinner to CORN TOPPING of the goat) peppers that are crushed enjoy this sumptuous dish. 6 robust ears of fresh corn on the cob into flakes and blended with ground or 6 cups fresh or thawed frozen corn coriander, cumin, and salt. Then, it 1/4 cup raisins kernels, divided is used to perk up soups, sauces and Warm water to cover raisins 2/3 cup plain or vanilla soymilk, divided salsas, potatoes, and even chocolate. 1/4 teaspoon salt While this merquén recipe is Place raisins in a bowl and cover 1/2 teaspoon pepper only a homegrown substitute, it com- with water to plump. Set aside. 2 Tablespoons cornstarch bines cayenne and smoked paprika 2 Tablespoons water to mimic the smoked pepper flavor COOKED TOFU LAYER 1 Tablespoon sugar (Use your favorite well. I added ground (rather than 41/2 cups chopped onions (Start with vegan variety.) crushed) spices, making it easier to approximately 3 medium onions.) Paprika to dust top of casserole bring pizzazz to a dish with just a 1 pound extra firm tofu, crumbled pinch or two of this spice blend. 4 cloves garlic, minced Pr eheat the oven to 375 degrees. 1 teaspoon low-sodium soy sauce If using fresh corn, cut the 4 teaspoons ground cayenne 2 Tablespoons fresh lemon juice kernels off the cobs. You will have 4 teaspoons smoked paprika 1/2 teaspoon salt approximately 6 cups. Place half 4 teaspoons ground cumin 1 teaspoon ground cumin of the fresh or thawed kernels and 2 teaspoons ground coriander 1 teaspoon paprika half of the soymilk into a blender 2 teaspoons salt 1/2 teaspoon pepper and process until fully puréed. 1/2 cup water Transfer the mixture to the deep Combine the spices in a small skillet. Add the remaining corn bowl or custard cup and stir well Combine the onions, tofu, garlic, and soymilk to the blender and to distribute the flavors evenly. soy sauce, lemon juice, salt, cumin, purée. Transfer to the skillet and Enjoy in place of your favorite paprika, and pepper in a large, add the salt and pepper. Cook the seasoning blend. deep skillet. Add the water and corn mixture over medium-high sauté the mixture over high heat, heat, stirring frequently, until Total calories per teaspoon: 6 Fat: <1 gram stirring frequently, for approxi- gently bubbling. Carbohydrates: 1 gram Protein: <1 gram mately 3-4 minutes or until the Sodium: 292 milligrams Fiber: <1 gram In a small cup, combine the onions are soft and transparent. cornstarch and water and stir well If needed, add small amounts of to form a runny paste. Add the PASTEL DE CHOCLO water to prevent burning. paste to the bubbling corn and Spread the tofu mixture over stir for 1 minute or until the (‘MEAT’ AND ONION the bottom of a 9 x 13-inch bak- mixture is lightly thickened CASSEROLE WITH CORN ing dish and wash the skillet. and pudding-like. Pour or spoon the corn pud- PUDDING TOPPING) MUSHROOM LAYER ding over the olives and raisins (Makes 8 hearty servings) 1 /2 pound crimini mushrooms, sliced and smooth the surface. Sprinkle 1 Tablespoon low-sodium soy sauce the sugar over the top, dust lightly This well-loved dish is the Chilean 1 teaspoon lemon juice with paprika, and bake for 30 min- counterpart to shepherd’s pie. While 20 black olives, cut in half lengthwise utes. Allow to sit for 10 minutes the traditional casserole is made or coarsely chopped before serving. with a layer of seasoned ground beef and a layer of chicken, this lighter Combine the mushrooms, soy Note: If desired, use 8 ounces version with mushrooms and tofu sauce, and lemon juice in a medi- of soy-based faux ground ‘meat’ makes the dish far more healthful. um-sized bowl and mix well. in place of the mushrooms. In place of mashed potatoes, Chileans Distribute the mushrooms over spoon a layer of ground choclo (corn) the cooked tofu layer. Total calories per serving: 249 Fat: 6 grams over the top before baking the casse- Drain the raisins and spread Carbohydrates: 43 grams Protein: 12 grams role. The result is a delicious blend them over the mushrooms. Top Sodium: 446 milligrams Fiber: 5 grams of complex sweet and savory flavors. with the olives.
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 11 POROTOS QUEBRADOS Combine the onions, garlic, The kuchen can also be made and olive oil in a large, deep skil- with fruits other than apples, such (GREEN BEAN AND let and sauté over high heat for as pears, peaches, berries, and what- PUMPKIN STEW) approximately 3 minutes or until ever the season generously bestows. (Serves 6-8) the onions are soft and transparent. Every home baker has a favorite Add the squash, water, salt, cumin, way to prepare this dessert, perhaps *Pictured on the cover. A tasty side coriander, paprika, and pepper. with differing measurements for dish with a thick, stew-like consis- Cover the skillet and cook for similar ingredients. If you like more tency, this flavorful vegetable medley approximately 12-15 minutes or or less cinnamon or sugar or wish features the famous three sisters— until the squash is very soft and to include raisins or orange zest in squash, corn, and beans. Many beginning to break down. Check place of lemon, give it your own home cooks prepare this cherished frequently to make sure there is special touch to create a delicious stew, and each has a different take sufficient water to prevent burn- and unique kuchen. on the balance of seasonings that ing. Add the corn and green beans, DOUGH make it taste just right. cover, and cook for 3-4 minutes or until the beans are softened. Vegetable oil to prepare baking dish Transfer the stew to an attrac- 1 cup well-mashed firm tofu 21/2 pounds kabocha squash or Japanese 1 pumpkin, not peeled tive serving bowl and garnish with /2 cup softened nonhydrogenated vegan 1 large onion, chopped the parsley and orange slices at the margarine 1 3 cloves garlic, minced edge of the bowl. /4 cup sugar (Use your favorite vegan 1 Tablespoon extra-virgin olive oil variety.) Total calories per serving: 165 Fat: 3 grams 1 2 cups water /4 cup water Carbohydrates: 35 grams Protein: 5 grams Zest of 1 lemon, finely minced 1/2-1 teaspoon salt Sodium: 216 milligrams Fiber: 7 grams 1/4-1/2 teaspoon vanilla extract 1/2 teaspoon ground cumin 2 cups all-purpose flour 1/2 teaspoon ground coriander 1/2 teaspoon paprika KUCHEN DE MANZANA Lightly oil an 8-inch square bak- 1/2 teaspoon pepper 2 cups fresh corn kernels or one (APPLE CAKE) ing dish. (Serves 6) 15.5-ounce can whole kernel corn, Combine the tofu, margarine, drained sugar, water, zest, and vanilla in a When Germans settled the southern 1 pound green beans, washed and cut medium-sized bowl and mix well region of Chile approximately 200 into 1-inch lengths with a wooden spoon. Add the years ago, they packed their treasured Cluster of parsley sprigs flour and then stir and mash the family recipes for desserts, cakes, and 2 slices orange ingredients to form a soft dough. tarts for their journey to the New Spoon the dough into the World. Eventually, many of their Using a firm, heavy-duty chef’s baking pan and use the back of a sweets, including kuchen, became knife, cut the squash or pumpkin spoon to press the dough evenly interwoven into more traditional into bite-sized chunks. Set aside. over the bottom of the pan. Chilean cuisine.
Porotos Quebrados Kuchen de Manzana, fresh from the oven and ready to eat!
12 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL FILLING 2 Tablespoons all-purpose flour Bake for 30 minutes. Cover 3 large Granny Smith apples, each peeled, 2 Tablespoons softened nonhydrogenated the baking pan with aluminum cored, cut into 8 wedges, and sliced vegan margarine foil, shiny side down, and bake 3 Tablespoons fresh lemon juice 1/2 teaspoon ground cinnamon another 10 minutes to soften the 3 /4 cup sugar (Use your favorite vegan 1/4 teaspoon vanilla extract apples. Cool the kuchen, cut into variety.) portions, and serve warm, at room 1 teaspoon ground cinnamon Preheat oven to 350 degrees. temperature, or chilled. Combine the sugar, flour, Combi ne the filling ingredients in Total calories per serving: 574 Fat: 21 grams margarine, cinnamon, and vanilla Carbohydrates: 91 grams Protein: 8 grams a large bowl and mix well. Spoon in a small bowl. Use your fingers Sodium: 206 milligrams Fiber: 3 grams the mixture over the dough layer. to mix the ingredients well and to form fine crumbs. Sprinkle Zel Allen and her husband, Reuben, TOPPING the crumbs evenly over the apple publish Vegetarians in Paradise, 1/4 cup sugar (Use your favorite vegan filling layer. an online vegetarian magazine. variety.)
Vegan Indian Dinner Sponsored by The Vegetarian Resource Group
Royal India 329 Market Street San Diego, CA Sunday, September 25, 6:30 PM During the ADA Conference The Vegetarian Resource Group will hold a vegan dinner during the American Dietetic Association Food and Nutrition Conference and Expo. Dietitians, VRG members, and the public are invited. Come and meet Reed Mangels, PhD, RD; Catherine Conway, MS, RD; and other vegetarian dietitians.
Buffet Menu Salad Samosas Vegetable Pakoras Aloo Gobi Bengan Bhartha Green Beans Masala Channa Masala Veggie Mango Pineapple Curry Peas Pulao Rice
Cost $25 for adults who register by August 25 $35 for adults who register after August 25 $20 for children Early registration prices are limited to the first 50 registrants. Prices include tax and tip. PAYMENT MUST BE MADE IN ADVANCE.
Menu subject to change. Please reserve early as seating is limited. Refunds will be ma de only if we have a replacement for your seat. Call (410) 366-8343 between 9 A.M. and 5 P.M. Eastern time Monday to Friday; pay at
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 13 THE MARKET FOR VEGETARIAN FOODS By Caryn Ginsberg
EGETARIAN EATING IS HIGHER PROFILE THAN EVER. to meat and dairy alternative products, investigating Movies, books, articles, and celebrity interviews market data and trends. V tout how vegetarian foods reduce disease and obesity. More and more people are aware of how stan- HOW MANY PEOPLE EAT dard American fare not only hurts our health but also VEGETARIAN FOODS? harms the environment and supports cruelty to animals. Vegetarians and Vegans It’s easier to eat vegetarian or vegan now. Specialized The Vegetarian Resource Group (VRG) has been polling products have expanded from natural foods stores to adults periodically since 1994 to establish the number mainstream grocers, discount chains, and club stores. of true vegetarians—those who do not eat meat, poultry, From fast food to five-star restaurants, vegetarian options or fish. VRG results include only those who say they are becoming more commonplace. NEVER eat these products. (Many other people con- Exciting times do not ensure successful business ven- sider themselves vegetarian but may occasionally con- tures, however. Competition is intense. Experts estimate sume meat, poultry, or fish.) the failure rate for new products of all types may exceed Results have ranged from 1 to 3+ percent, with more 80 percent. As many as 60 to 80 percent of new restau- recent polls towards the higher end. Using the 3.4 per- rants may close (Bloomberg Business Week, 2007). cent figure from the 2009 survey, this equates to an Given that the trends driving interest in vegetarian estimated 7.5 million U.S. adults (civilian, non-institu- eating appear likely to continue, savvy businesspeople tionalized population aged 20 years or more). Mintel can not only profit by catering to this need but also (2007) and Vegetarian Times (2008) have found similar build demand by offering delicious, convenient, and results. Cultivate Research measured 1 percent in 2005. Cultivate Research also noted, “Survey results ... “Cultivate Research identified indicate that vegetarians feel even more strongly than non-vegetarian groups that food is an important part that 7 percent of respondents of their lives. Approximately 60 percent of the vegetar- ians strongly agreed that this was the case, while another were willing to give up meat 33 percent indicated that they ‘somewhat’ agreed with this statement.” (all forms) entirely.” The vegetarian segment has potential to grow. Cultivate Research identified that 7 percent of respon- affordable plant-based foods. Both would-be entrepre- dents were willing to give up meat (all forms) entirely. neurs and established professionals can benefit from The Vegetarian Times survey revealed that, of the non- understanding the market and competition to deter- vegetarians surveyed, 5.2 percent were “definitely inter- mine the best opportunities for success. ested” in following a vegetarian-based diet in the future. This article begins by identifying the consumers These results suggest another potential 11.5 to 15.5 seeking more vegetarian food of all kinds, including million meat-free consumers. fruits, vegetables, grains, and meat and dairy alterna- VRG found that 0.8 percent of adults, or approxi- tives. After exploring the implications for restaurants mately 1.8 million people, are vegan—people who also and non-commercial food service, the analysis narrows avoid dairy, egg, honey, and other animal ingredients.
14 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL HOW MANY PEOPLE EAT VEGETARIAN FOODS? U.S. adults age 20+ except as noted
ESTIMATED ESTIMATED NUMBER SURVEY DEFINITION SOURCE PERCENT FOR 2010 DATE POPULATION*
Do not eat meat, poultry, fish, dairy, The Vegetarian Resource VEGAN 0.8% 1.8 MM 2009 eggs, or honey Group (VRG) (subset of vegetarian)
Do not eat meat, VEGAN EXCEPT poultry, fish, dairy, 1.3% 2.9 MM VRG 2009 FOR HONEY or eggs
Do not eat meat, VEGETARIAN poultry, or fish 3.4% 7.5 MM VRG 2009 (includes vegan)
Definitely interested in following 5.2% 11.5 MM Vegetarian Times 2008 WILLING a vegetarian diet TO BECOME VEGETARIAN** Willing to give up all forms 7% 15.5 MM Cultivate Research 2005 of meat entirely
Consider themselves 14% 31.0 MM Opinion Research 2005 SEMI- flexitarians VEGETARIAN / Eat meat with fewer FLEXITARIAN** 13% 28.8 MM Cultivate Research 2005 than half their meals
MEAT Working to eat less Opinion Research, 25% 55.4 MM 2005 REDUCERS** meat** Cultivate Research
When eating out, INTERESTED IN sometimes, often, VEGETARIAN or always would order 55% 121.9 MM VRG 2008 MEALS OUT a dish without meat, poultry, or fish
VEGETARIAN Do not eat meat, YOUTH poultry, or fish 3% 1.4 MM VRG 2010 (AGE 8-18) (includes vegan)
VEGETARIAN Do not eat meat, ADULTS + poultry, or fish 3% 8.9 MM+*** VRG 2010 YOUTH*** (includes vegan)
* 221.7MM total civilian non-institutional population age 20+, reported by the Bureau of Labor Statistics, December 2010 ** These categories overlap. *** Slightly understated because based on readily available census data, adults age 19 are not included.
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 15 (This number is a subset of the 7.5 million estimated “Veganism is moving from marginal to mainstream in vegetarians.) Another 1.3 percent, or 2.9 million people, the United States.” Kathryn Peters of SPINS, a market are vegans other than the fact that they consume honey. research and consulting firm for the natural products Combined, more than half of vegetarians are also avoid- industry, was quoted in Natural Foods Merchandiser ing dairy and egg products per VRG’s findings, although as saying, “We’re seeing more celebrity endorsements. Cultivate Research found a somewhat smaller propor- It’s becoming chic.” tion of vegetarians to be vegan. Vegans are also heavy users of products that meet Semi-Vegetarians/Flexitarians/Meat Reducers their needs. They can be loyal, enthusiastic customers Semi-vegetarians or flexitarians eat a largely meatless who generate word-of-mouth recommendations, not diet but are not completely vegetarian. Cultivate only to other vegans but also to the full spectrum of Research reported that 13 percent of people were vegetarian eaters. A 2004 Los Angeles Times article noted semi-vegetarian, defined as individuals who eat meat the influence that vegans have had in the automotive with fewer than half their meals. An article published field: “Pleasing vegans, the theory goes, is key to reach- in Nation’s Restaurant News noted that 14 percent of ing a wider group of consumers—affluent shoppers who adults call themselves “flexitarians,” according to worry about the environment and who are willing to Opinion Research (2005). pay extra for food, clothing, and even automobiles, if The Opinion Research study found that a quarter they are made in ways that do less harm to the planet.” of respondents were looking to eat less meat. Cultivate Although the trend isn’t yet measurable, media Research identified a similar number of adults as cutting coverage suggests the number of vegans may be on the back. Based on the current number of semi-vegetarians rise. A 2011 article in The Chicago Sun-Times reported, and the trend toward reduction, Cultivate Research
NOTES FROM THE VRG SCIENTIFIC DEPARTMENT VRG CITED BY FOOD AND NUTRITION BOARD In the new Dietary Reference Intakes for Calcium and Vitamin D developed by the National Academy of Sciences and published in 2011 by the National Academies Press, the VRG website,
16 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL stated, “The semi-vegetarian segment has the potential its members, VRG found health, ethics, animal rights, to grow to one-third of the U.S. adult population.” and the environment of nearly equal concern. Even people not making major shifts are aware of Vegetarian foods that are healthful, free of animal vegetarian foods’ benefits. Opinion Research reported products, and environmentally friendly will appeal to that 44 percent of people say they eat vegetarian foods the widest audience. To be sure that you are meeting as part of a diet that includes meat because they know your vegan consumers’ needs and not using ingredients that even an occasional meatless meal is healthful. These they may perceive as inappropriate, market and ingre- numbers suggest the potentially broad appeal for prod- dient research would be a wise investment. Organic ucts and for menu offerings. certification, local ingredients, kosher certification, and absence of specific allergens can also differentiate WHO EATS PLANT-BASED FOODS AND WHY? offerings. (Mintel reports that three in five buyers of In its most recent survey, VRG found that men and kosher products do so for perceived quality rather than women were nearly equally likely to be vegetarians, although Vegetarian Times saw a roughly 60/40 split “The semi-vegetarian segment women to men. Women ages 18-34 were more likely to be vegetarian than any other gender-age group, has the potential to grow to according to VRG and another study by Cultivate Research. Three percent of youth ages 8-18, or an one-third of the U.S. adult estimated 1.4 million young people, are vegetarian, according to a 2010 VRG poll. population.” Cultivate Research reported that 70 percent of semi- vegetarians were female. More than half of semi-vege- for religious reasons.) Of course, taste, price, and con- tarians were age 45 and older. The majority has actively venience—traditional purchase drivers for all foods— reduced meat consumption over the past year. An esti- are also important to customers for vegetarian foods. mated one-third of semi-vegetarians intended to reduce Finding the optimal combination to maximize prof- meat consumption even further over the next year. itability requires careful analysis. Lower-income households, younger people, and individuals of color are more likely to use meat alterna- WHAT ARE THE OPPORTUNITIES tives, according to Mintel’s research. Although older IN DINING AWAY FROM HOME? people are more likely to be reducing meat, they may Restaurants be less likely to try new products, an opportunity for Restaurants provide an ideal venue for people to try manufacturers and grocers who are attuned to this new dishes. More than 50 percent of people order a audience’s needs. dish without meat, poultry, or fish sometimes, often, Health is the leading driver for vegetarian food or always according to a 2008 VRG poll. consumption among non-vegetarians. Cu ltivate Research found that “the primary reasons [that semi-vegetarians] Order a dish without meat, poultry, or fish noted for [their] decline in meat consumption were due in 2008 to the desire to attain a healthier diet, to reduce fat and Always 7% cholesterol, and to lose weight. Almost three-quarters, 73 percent, of semi-vegetarians who reduced their meat Often 8% consumption over the last year considered one of these Sometimes 40% three reasons to be the primary reason for this decision. Never 41% Only 4 percent cited concern for animal suffering as Not sure 4% their primary concern, although 18 percent included animal issues as one of several considerations.” In the National Restaurant Association’s “What’s Hot Cultivate Research and Vegetarian Times both found in 2011” survey of more than 1,500 professional chefs, a more even split for health and animal concerns among over half rated meatless/vegetarian entrées and vegan vegetarians. Vegans are even more likely to be compelled entrées as a “hot trend.” Nearly a quarter considered by their consideration for animals. Awareness of meat meatless/vegetarian entrées a “perennial favorite,” while production’s environmental implications is also bring- 17 percent gave that rating to vegan entrées. ing more people to plant-based foods. In a survey of
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 17 Restaurants considering adding veggie offerings can The remainder of this section discusses vegetarian also look to larger trends in dining out. Nearly three- foods and soyfoods, recognizing that these are overlap- quarters of chefs rated nutrition/health as a hot trend, ping—not identical—markets. (See chart, opposite.) making it the 15th most popular item. Nutritionally Soymilk represents about half the most recent mar- balanced children’s dishes (#4) and fruit/vegetable ket estimates from both Soyatech/SPINS and Mintel. children’s side items (#18) also ranked in the top 20 The 1999 Food and Drug Administration’s ruling that hottest trends. paved the way for a heart-healthy claim on soymilk Health and nutrition claims on menu items are packages contributed greatly to soymilk sales. increasing as consumers look for healthful options in Soymilk sales have, however, declined 6.4 percent restaurants as well as at home. Mintel found 42 percent from 2008 to 2009 (Soyatech/SPINS). The poor econ- growth in such claims from the first quarter of 2005 omy has likely caused some people to cut back or shift to the first quarter of 2007. Items labeled vegetarian, to lower priced options including private label products, low-fat, gluten-free, trans fat-free, or low-calorie grew but Joe Jordan, General Manager and Content Director the most rapidly. for Soyatech, cited other industry developments. “Soy- milk sales leader Silk converted most of their product Non-Commercial Food Service from organic to non-organic, retaining only three Vegetarian dining is just as hot in non-commercial food organic [stock-keeping units] in different color packag- service operations, including office eateries; university ing. As a result many customers have looked to other dining halls; elementary, middle and high school cafe- products.” Sara Loveday of Silk attributed the move terias; and health care facilities. to non-organic as an effort to make more products At the beginning of 2010, Compass Group available at a lower price. announced its “Be a Flexitarian” initiative, which pro- “Soymilk has also been affected by the success of motes meat-free options in the 8,500 corporate and almond milk, led by Blue Diamond and Silk,” Jordan academic cafeterias it serves. “We’re delighted to have noted. The Wall Street Journal reports, “Almond milk’s this opportunity to highlight the culinary versatility of appearance in the refrigerated dairy case in 2010 helped meat-free foods that promote better health and preserve the environment,” Cheryl Queen, Vice-President of “Meat alternatives had Corporate Communications for Compass Group, stated (PR Newswire). found their way into nearly Vegetarian foods are finding their way to younger diners as well. The School Nutrition Association found a quarter of U.S. homes by in its 2009 research that the number of schools offering vegetarian meals rose from 22 percent in 2003 to 64 2007, according to Mintel.” percent in 2009. Twenty percent offered vegan options. An article in FoodService Director quoted Tony fuel 13 percent growth in milk alternatives, a category Geraci, Director of Food and Nutrition Services for where sales were flat the year before, according to Baltimore, Maryland, schools, as saying, “School districts SymphonyIRI Group, a Chicago market research firm.” just starting to think about offering more vegetarian “Silk Pure Almond sales have grown beyond our choices should just do it ... They’ll be surprised by all expectations,” Loveday commented. “The future is the support that comes out of the woodwork ... bright for almond milk—consumers are looking for Operationally it’s nothing they’re not doing already.” non-dairy milk alternatives that are nutritious and delicious, and almond milk certainly fits the bill.” HOW BIG IS THE MARKET FOR VEGETARIAN Other products have also achieved significant FOOD PRODUCTS? household penetration, although not as successfully as Available numbers from different companies address soymilk. Meat alternatives had found their way into different parts of the vegetarian foods market (meat and nearly a quarter of U.S. homes by 2007, according to dairy alternatives). The figures for market size and growth Mintel. Cultivate Research found 6 percent of respon- cannot be easily reconciled across sources or previously dents frequently purchasing meat alternatives and 17 published reports. However, the results consistently percent occasionally purchasing these items in 2005. suggest ongoing expansion for vegetarian foods, albeit Taste remains a significant barrier for many. A Data- at a slower pace than earlier in the new millennium. monitor analyst noted, “[Meat analogs] still to an
18 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL HOW BIG IS THE MARKET FOR VEGETARIAN FOOD PRODUCTS?
Note: All figures are retail sales to consumers, thus excluding restaurant and food service, another significant opportunity for product manufacturers.
RECENT FORECAST MOST SOURCE DEFINITION HISTORICAL FORECAST GROWTH GROWTH RECENT PER YEAR PER YEAR
Retail only (excludes restaurants and food service) – Mintel Soymilk, meat $815 MM $1.4 B $1.6 B Vegetarian alternatives, 8% 5% (2001) (2008) (2011) Foods (U.S.) cheese substitutes, tofu, vegetarian VEGETARIAN entrées and FOODS side dishes
Numbers shown here*: Soyatech & Soymilk, meat SPINS alternatives, $1.3 B $2.1 B N/A 6% N/A Soyfoods soy cheese, (2001)** (2009) (U.S.) cultured soy, frozen soy desserts
Meat Soyatech & $450 MM $636 MM alternatives – N/A 4% N/A SPINS (2001)** (2009) MEAT soy-based ALTERNATIVES Datamonitor Meat $360 MM $397 MM $434 MM (North 2% 2% substitutes (2004) (2009) (2014) America)
Organic Trade $7.4 B $24.8 B ORGANIC Organic food N/A 16% N/A AND KOSHER Association (2001) (2009) FOODS $7.6 B $12.5 B Mintel Kosher food N/A 10% N/A (ALL TYPES) (2003) (2008)
* Reported by Soyatech / SPINS but excluded here: energy bars and a combined category for baked goods, entrées, cereal, pasta, meal replacement, powdered soy beverages, chips, snack foods, and low-carb food. Some of these items might also be considered vegetarian foods; however, traditional vegetarian foods such as pasta, cereal, and baked goods are beyond the focus of this section of the article. ** Estimated to the nearest $50MM from published chart
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 19 extent suffer from a widespread consumer perception now commonplace in supermarkets, discount stores that there is a significant compromise on taste” such as Wal-Mart and Target, and warehouse or club (FoodNavigator.com). stores. Mintel reported that by mid-2006, three-quarters Price is another obstacle to wider acceptance, espe- of soy food and drink sales came from supermarkets, cially in difficult economic times. Substitution occurs up from about half in 2001. not only due to taste and price concerns but also based A 2009 Supermarket News article that discussed the on other desired benefits. People who might choose Meatless Monday campaign noted, “Going meatless for a veggie burger or soymilk primarily due to concerns at least one day a week seems to be catching on ... Now about hormones or antibiotics may instead purchase store dietitians and in-store chefs have a prime oppor- organic and free-range products, according to Mintel. tunity to steer their shoppers to non-meat choices ... Stores that host cooking classes or demos can probably WHAT IS THE IMPACT FOR RETAILERS? combine two trends—vegetarian and ethnic—to stir Although health foods stores and the natural foods up some excitement and interest.” chains Whole Foods and Wild Oats led the retail According to Catalina Marketing, 72 percent vegetarian and soy foods movement, these foods are of grocery shoppers say that their local supermarket
ADDITIONAL RESOURCES
Vegetarian Market Research Reports National Restaurant Association: (202) 331-5900, Mintel International Group, Vegetarian Foods
For More Information About Related Markets Natural Products Association: (202) 223-0101,
Industry Associations For Start-Ups and Small Businesses These are organizations that provide information, Soyfoods Association of North America: advice, and other assistance to small businesses. (202) 659-3520,
20 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL stocks a wide variety of healthful foods and beverages, market’s expansion with new products and advertising. presumably leaving 28 percent that might like to see Large or small, the companies that will be most success- increased offerings. ful are those that give shoppers and diners the tasty, affordable, convenient meal solutions they seek. CONCLUSION From the local grocer to restaurant menus to office Note: You are welcome to reprint this article on your website or in an electronic newsletter as long as it appears in its entirety without changes cafeteria lines to schools, the range of vegetarian options and includes the paragraphs below. For hard copy publication, please is increasing. As aging Baby Boomers become more consult the author. concerned with food’s role in preserving their health Caryn Ginsberg is the author of the free Vegetarian Means and people of all ages become increasingly focused on Business: Market Strategy and Research Report [link: http:// the implications of meat production for animals and vegetarianmeansbusiness.com/vegetarian-market-strategy-and- research-report/], from which this article is excerpted. She helps “Large or small, the companies businesses and nonprofits increase the consumption of vegetarian foods. She brings more than 20 years of strategy and marketing that will be most successful are experience that gets results for clients, including Fortune 500 corporations, entrepreneurial ventures, and leading nonprofits. Caryn can be reached at (703) 524-0024 or cginsberg@ those that give shoppers and Priority-Ventures-Group.com. diners the tasty, affordable, Originally published by The Vegetarian Resource Group (V RG): (410) 366-8343, www.vrg.org. The VRG educates the public convenient meal solutions about vegetarian and vegan diets. It assists businesses, schools, food services, professional groups, and consumers. The group has they seek.” conducted polls, written vegetarian pamphlets for supermarkets, and offered speaker and dietitian referral. The VRG publishes environment, the opportunity to produce and serve Vegetarian Journal, Vegan in Volume, a Guide to Food vegetarian foods should continue to build. Allrecipes. Ingredients, Simply Vegan, and other books and brochures. com termed ‘veganomics’ as one of the “most compelling Special thanks to Mintel International Group for continued emerging trends in 2010” (www.humanespot.org). assistance providing data about the vegetarian foods market. Mintel is a research firm that helps companies achieve advan- The growing market has attracted more competition, tage by providing market reports with high-quality content, including from major corporations. These new players, thoughtful analysis, and extensive coverage of consumer markets. as well as established providers, have supported the For more information, please visit
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VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 21 Cooking with Fava Beans By Nancy Berkoff, RD, EdD, CCE
AVA BEANS, ALSO KNOWN AS BROAD BEANS into soups or broths to add flavor.) You can peel the or horse beans, are the original protein of the beans while they’re raw, or you can carefully immerse Mediterranean, going back centuries before red the beans in boiling salted water for 30 seconds, remove Fand white beans from the New World were introduced. them, and then drop them into an ice-water bath for Favas are most commonly associated with Italian dishes, an immediate cool down. Drain the cooled beans and but they can be found from Spain to Southwestern remove the tough outer skins. Many chefs also remove France, from Italy to Morocco. They are also used in the sprout from the tip of the shelled bean, although Greek and Middle Eastern cuisine. this is not necessary. Favas are actually members of the pea family and grow in pods ranging from 5 to 12 inches long. Besides FROZEN, CANNED, OR DRIED FAVAS providing protein, they are a good plant source of vita- If fresh favas are not available, frozen, canned, or dried mins A, B, and C; iron; potassium; and fiber. varieties will do. Frozen and canned favas save on labor, as they come already removed from the pod and peeled. FRESH FAVAS Dried favas must be soaked for several hours, rinsed, Fava beans are available only for a short time during the and peeled. You can stew frozen or dried, soaked beans autumn months. They have a very quick season when with a small amount of vegan margarine or soy creamer they are sweet and not starchy. If picked when they are and season them with thyme, sage, or savory. Savory is young, they can be shelled and eaten raw, skin and all. a classic seasoning for fava beans! Serve the stewed beans If you have the opportunity to purchase fresh favas, as a side dish or purée and use as a hot dip or as the estimate 1-11/2 pounds of pods per individual serving. base for a creamy soup. Look for heavy, full pods that have good color and few Canned or thawed frozen favas can be sautéed with blemishes. The blemishes appear quickly after picking a mixture of seasonal vegetables and served over pasta. Try favas, diced Roma tomatoes, and sliced mushrooms over angel hair pasta; favas, sliced black olives, and corn “When cooked, fava beans served over couscous or risotto; or favas and diced sweet have a creamy texture onions and carrots over orzo (rice-shaped pasta). PREPARING FAVAS and a mild, nutty flavor.” When cooked, fava beans have a creamy texture and a mild, nutty flavor. Fresh favas can be used like fresh but should not affect the beans inside unless the pod is green peas. Cook them quickly as part of a vegetable heavily spotted. Feel the pod to confirm that it is full. ragout, or serve with potatoes and melted vegan cheese. There are usually four or five beans in each pod, but For a simple, elegant approach to preparing favas, the pods can be deceptive and appear swollen even drop newly peeled, fresh beans back into lightly salted when they are empty. boiling water for a few more minutes. Then, sauté Keep fresh favas in the pod, wrapped in plastic, and them in a little olive oil with salt and pepper. store them in the refrigerator until ready to use. Fava Fresh or frozen shelled fava beans can be enjoyed beans are best when used within four days but will last ‘naked’ with a little vegan margarine or olive oil. They well over a week. After that time, they start to lose their can also be made into soups, added to stews, served moisture and can get tough and dry. chilled as a salad, braised, or made into purées. Handling fresh favas takes a little more time than To create a fava purée, shell fresh or thawed frozen handling most other fresh beans. Open the pod and beans. Steam or boil until tender. In a blender or food remove the beans. (If you’d like, throw a few of the pods processor, purée the favas with a small amount of mush-
22 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL room or vegetable stock, olive oil, Combine all ingredients in a pot. Total calories per serving: 54 Fat: 3 grams and fresh minced garlic. The result- Bring to a boil and immediately Carbohydrates: 7 grams Protein: 3 grams ing spring green purée can be sea- reduce heat to a simmer. Allow Sodium: 107 milligrams Fiber: <1 gram soned with oregano, cracked black to simmer 3-10 minutes until pepper, and red pepper flakes to the onions are soft. make a Mediterranean dish; with Place the mixture into a MINESTRONE herbs de Provence for a Provençal blender or food processor and WITH FAVA BEANS offering; or with cumin and white process until the mixture is just (Serves 8-10) pepper to create a Moroccan mas- puréed (not perfectly smooth). terpiece. Serve your purée as a hot Serve hot or warm. This recipe uses rice rather than appetizer with delicate crackers, traditional pasta. If you’d prefer with toasted pita or flat bread, or Total calories per serving: 68 Fat: 3 grams Carbohydrates: 8 grams Protein: 3 grams to use pasta, use orzo. on a thinly sliced baguette. Use it Sodium: 4 milligrams Fiber: 2 grams as a savory dip for vegetables; think 4 cups shelled fresh or frozen fava beans fava fondue. Or top pasta, cooked Salted boiling water to cover beans grains, or grilled vegetables with FRESH FAVA BEAN 3 Tablespoons olive oil your fava purée. MOROCCAN SPREAD 1 cup chopped onions Paula Wolfert, a well-known 1/4 cup chopped celery (3 cups or twelve 1/4-cup servings) cookbook author and culinarian, 1/2 cup chopped carrots likes to use very small, fresh favas 1 cup chopped tomatoes I adapted this recipe from one that in a raw Spanish fava gazpacho 3 Tablespoons chopped fresh parsley I saw in Paula Wolfert’s The Slow with sherry-soaked raisins. The 7 cups water Mediterranean Kitchen: Recipes recipe is in her cookbook, The Slow 1 cup long-grain white rice for the Passionate Cook. Mediterranean Cookbook: Recipes 2 cups chopped fresh spinach for the Passionate Cook. For the 1 pound unshelled fresh young fava beans Moroccan Fresh Fava Bean Spread Cook the beans in a pot of boil- (approximately 2 cups shelled) adaptation included here, Wolfert ing salted water for approximately 1 garlic clove, peeled and crushed uses beans that are a little bigger 2 minutes. Drain and rinse under 2 Tablespoons extra-virgin olive oil, but still young, with approximately cold running water. If beans are divided 5 or 6 per pod. These beans must fresh, remove and discard the outer 1/2 cup water be double-peeled—they must be skins, reserving the beans. 1 Tablespoon lemon juice stripped from their pods, blanched, In a large pot, heat oil over 1/4 teaspoon ground cumin and then slipped out of their skins. moderate heat. Add onions and 1/2 teaspoon salt celery and sauté for 7-10 minutes, until the onions begin to brown. BREAKFAST FAVA SPREAD Steam favas in pods for approxi- Add carrots, tomatoes, and (Serves approximately 10) mately 5 minutes or until soft. parsley. Cook and stir for several Drain and run under cool water. minutes. Add 7 cups water and This spread is very popular in Egypt Allow beans to cool and then the beans, cover, and cook over and is served with grilled pita or peel thoroughly. low to moderate heat for approxi- roasted flat breads. Place the beans into a small mately 40 minutes or until the pot. Add garlic, 1 Tablespoon oil, beans are tender. 2 cups cooked or canned fava beans, and 1/2 cup water. Cook, stirring, Add rice, cover, and cook for drained for approximately 2 minutes until 5 more minutes. Add spinach, 2 Tablespoons olive oil the beans are soft and tender. cover, and cook over low heat 1/2 cup finely chopped onions Drain the beans. for approximately 10 minutes or 1/2 cup finely chopped fresh tomatoes Place the beans into a bowl. until the rice is tender. Serve hot. 1 Tablespoon lemon juice Add the remaining oil, lemon 1 teaspoon ground cumin juice, cumin, and salt and mash Total calories per serving: 404 Fat: 7 grams 1/2 cup finely chopped fresh parsley until smooth. Allow to cool for Carbohydrates: 66 grams Protein: 22 grams 1/2 teaspoon ground white pepper at least 2 hours before serving. Sodium: 28 milligrams Fiber: 21 grams
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 23 SMOKY CREAMED FAVA BEANS (Makes approximately 6 servings)
Serve this recipe as a hot dip, or use it as a base for sauces or thick soups.
5 pounds young fava beans still in the pods Remove the soup from the (approximately 10 cups, shelled) CLASSIC FAVA BEAN SOUP 1/4 pound vegan bacon (Serves 6-8) heat and stir in the spinach leaves. Place the soup into a blender or 1 Tablespoon nonhydrogenated vegan margarine 5 cups shelled and peeled fava beans food processor and purée until 1/2 teaspoon fresh savory or pinch finely (approximately 6 pounds whole pods) smooth. Return the soup to the stove. Whisk the sour cream into crumbled dried savory or thawed frozen fava beans Water to cover the cooking beans Salted boiling water to cook beans the soup, stir, and cook until 1/2 teaspoon salt 3 Tablespoons nonhydrogenated vegan heated. Serve immediately. 1/2 cup vegan creamer, such as Silk soy margarine Total calories per serving: 597 Fat: 11 grams coffee creamer 4 Tablespoons vegan sausage crumbles Carbohydrates: 91 grams Protein: 35 grams 1/4 cup vegan sour cream 2 cups diced onions Sodium: 397 milligrams Fiber: 33 grams 1 teaspoon ground black pepper 1 cup minced carrots 1 Tablespoon lemon juice 2 cloves garlic, minced 1 Tablespoon chopped fresh parsley 7 cups low-sodium vegetable broth SPRINGTIME FAVA STEW (Serves 6-8) 1 sprig fresh savory or 1 teaspoon dried She ll beans and remove skins. savory Cut the bacon strips into 1 Tablespoon chopped fresh parsley 2 Tablespoons olive oil 1/2-inch sections. In a large pot, 1/2 cup shelled and peeled fresh or frozen 2 cups cleaned fresh spinach cook the strips in margarine over 1 fava beans /2 cup vegan sour cream low heat for 2-3 minutes. The 1/2 cup chopped onions strips do not need to be crispy. 1/4 cup chopped celery If using fresh beans, remove them Add the beans, savory, enough 1/4 cup chopped carrots from the pods. Drop the fresh or water that it comes 1 inch above 11/2 cups chopped Swiss chard leaves thawed beans into salted boiling the beans, and salt to the bacon. 11/2 cups peeled, deseeded, and chopped water for 30 seconds. Remove from Cover tightly and cook for 15-20 stove and shock in ice water. Allow tomatoes 1 minutes or until the beans are beans to cool. If the beans are fresh, /2 teaspoon ground cumin Red pepper flakes to taste tender. Remove from heat and remove and discard the outer skins. allow beans to cool. Melt the margarine in a pot Whisk in the creamer, sour over low heat. Add sausage and Combi ne the oil, beans, onions, celery, carrots, and chard in a pot. cream, and pepper and stir into heat for approximately 1 minute. the beans. Return to low heat and Add the onions and carrots and Cover and cook for 45 minutes or until vegetables are soft. cook, stirring, for approximately continue to cook over low heat, 5 minutes until the sauce coats a stirring occasionally, for approxi- Add tomatoes, cumin, and red pepper and cook for another spoon. Quickly stir in the lemon mately 3 minutes or until the juice and parsley and serve. onions and carrots are softened. 20 minutes to allow flavors to Add the garlic and cook for combine. Serve hot over cooked Total calories per serving: 436 Fat: 9 grams 30 seconds. Add the broth, peeled rice, couscous, or orzo. Carbohydrates: 71 grams Protein: 34 grams Sodium: 640 milligrams Fiber: <1 gram beans, and savory. Simmer over Total calories per serving: 101 Fat: 5 grams very low heat for 20 minutes or Carbohydrates: 11 grams Protein: 4 grams until the beans are tender. Add the Sodium: 31 milligrams Fiber: 4 grams Nancy Berkoff is The Vegetarian parsley and simmer 1 minute more. Resource Group’s Food Service Advisor.
24 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL LABELING SURVEY From The Vegetarian Resource Group
1) Check only one. I am vegan. I am NOT vegan.
2) Check all that apply. I do not use: meat fish fowl dairy eggs honey leather wool
3) Check only one. If vegan, I consider myself primarily: an ‘ethical’ vegan a ‘health’ vegan.
4) (Check all that apply.) If a product is labeled vegan, it should not contain:
Sugar Products made on the same Ingredients that originally started equipment as non-vegan from lanolin (a substance Beet sugar products extracted from wool) Cane sugar Synthetic ingredients Soy yogurt cultures containing Vitamin D Products that had ingredients microorganisms produced Vitamin D2 made from feathers over 20 years ago from microorganisms present Vitamin D3 Products that had ingredients made from human hair in a dairy yogurt culture Vitamin B12 Products whitened by filtering Fruit covered with a wax from Cysteine through bone char, though an insect secretion Wheat bone char is not actually Genetically modified organisms Onions in the food (GMOs)
5) Please list any other ingredients that you would not expect a vegan product to contain.
6) Please tell us where you obtained this survey.
Please return this survey to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; fax to (410) 366-8804; or e-mail to [email protected]. Thank you!
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 25 veggie bits Easy-Access Ingredients for All! Amy’s Introduces New Soups The end of summer does not have to mean the end of wonderful produce! Stahlbush Island Farms sells frozen to Satisfy Robust Appetites Amy’s Kitchen has created three soups that versions of many popular fruits, vegetables, grains, and will quiet even the loudest of rumbling legumes. Now, it’s easy to enjoy organic strawberries, tummies! The Organic Hearty Rustic Italian raspberries, green beans, spinach, black barley, red beans Vegetable Soup is heavy with chickpeas, and rice, and much more whenever and wherever. Plus, brown rice, kale, tomatoes, zucchini, and many of these offerings also come in food service sizes. herbs. You may want to avoid that Organic Write to Stahlbush Island Farms at 3122 Stahlbush Hearty French Country Vegetable Soup, though. With a Island Road, Corvallis, OR 97333, or call (541) 757- dense blend of bell peppers, mushrooms, white beans, 1497. The company’s website is
26 Vo l. 30, Issue Three 2011 VEGETARIAN JOURNAL veggie bits ‘Nutritious AND Delicious’ This Tofu Earns an A+! Nutridel’s slogan above is right! In fact, that is how Sure, everybody knows that tofu is a the company came up with its name, by combining good source of protein, but did you NUTRItious and DELicious! Nutridel makes crispy, realize that some varieties have been artisan, gourmet cookies in four flavors—Almond, Flax, fortified with B12, calcium, and other Oatmeal, and Pecan. You don’t have to feel any guilt nutrients on top of that? Nasoya has when eating these cookies since each one is made from created Tofu Plus, organic bean curd fine ingredients such as sesame seeds, pecans, and oats that has all of the average tofu’s benefits and then some! and provides a healthy dose of omega-3s, antioxidants, Each serving includes a helping of B2, B6, and D2, as and fiber. Nutridel cookies are perfect to bring along well as great taste and texture. The Firm is a good choice for a hiking or camping trip, crumble nicely into vegan for salads and tofu scrambles, while the Extra Firm yogurt, and go wonderfully with your morning coffee. works well for grilling, baking, and stir-frying. Contact Nutridel Cookies by phone at (619) 718- Write to Nasoya’s parent company, Vitasoy USA, 0014 or by e-mail at [email protected]. You can also Inc., at 1 New England Way, Ayer, MA 01432, or call write to Nutridel at P.O. Box 212874, Chula Vista, CA the company at (800) VITASOY. You can find tasty 91921, or visit their website at
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 27 By Reed Mangels, SCIENTIFIC UPDATE PhD, RD, FADA A REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISM Get the Most From Dietary Choices Can Reduce Your Grocery Money the Risk of Bone Fracture Increased prevalence of heart disease in the United The type of diet that you eat has been shown to affect States has led to a push for more healthful eating your risk of developing many chronic diseases, includ- practices. However, many people cite high cost as ing heart disease, type 2 diabetes, and high blood pres- a barrier to healthful eating. sure. A recent study suggests that dietary choices can To examine this perception, researchers conducted influence your risk of bone fracture as well. Researchers a study to determine if heart-healthy diets did indeed studied more than 5,000 men and postmenopausal cost more than less healthful diets. The study evaluated women aged 50 years or older. They asked the study the diets of nurses from across the country compared subjects about their diets and then looked at the num- to dietary guidelines such as the Food Guide Pyramid. ber of broken bones over the next 10 years. Subjects Then, their diets were given a numerical score called whose diets were high in fruits, vegetables, and whole the Alternative Healthy Eating Index (AHEI). Lower grains had a reduced risk of fracturing a bone, regard- AHEI scores were connected to an increased risk for less of their bone density or the number of falls that chronic disease, while higher AHEI scores indicated they reported. The strongest benefit was seen in older a reduced risk of chronic disease. When the study women, a group that is at a high risk of bone fracture. subjects’ diets were separated by food cost, it was clear that higher AHEI scores could be reached even Langsetmo L, Hanley DA, Prior JC, et al. 2011. at the lower spending levels, suggesting that eating Dietary patterns and incident low-trauma frac- healthfully does not have to be more expensive than tures in postmenopausal women and men aged eating a less healthful diet. >50 y: a population-based cohort study. Am J Including foods such as fruits, vegetables, whole Clin Nutr 93:192-99. grains, nuts, and beans is a great way to improve the health status of one’s diet. In the long run, a healthful diet is less expensive than prescription and over-the- New Dietary Recommendations counter drug treatments used to reduce the risk of Issued for Calcium and heart disease. Think about it—purchasing costly med- ications such as statins can reduce the risk for heart Vitamin D disease by approximately 20-27 percent. In contrast, The Institute of Medicine recently issued new Recom- improving the types of foods consumed by eating mended Dietary Allowances (RDAs) for calcium and more soy, beans, and produce can decrease risk by vitamin D. Calcium recommendations for most adults approximately 25 percent. did not change from the earlier (1997) report, but Vegetarians have a head start on healthful eating vitamin D recommendations for adults increased. because they have already eliminated the high-fat Based on national surveys of calcium and vitamin D meats that can increase the risk for heart disease. blood levels, the committee who developed the recom- mendations concluded that the majority of Americans Bernstein AM, Bloom DE, Rosner BA, Franz M, are getting enough calcium and vitamin D. Concerns Willet WC. 2010. Relation of food cost to were expressed that many people have been misdiag- healthfulness of diet among U.S. women. nosed with a vitamin D deficiency. The committee Am J Clin Nutr 92:1197-1203. concluded that a blood vitamin D level at or above 20 nanograms per milliliter indicates an adequate *Written by Julia Warren, dietetics student and VRG vitamin D status. volunteer Some vitamin D can be produced after sun expo- sure, but since many people do not get much sun,
28 Vo l. 30, Issue Three 2011 VEGETARIAN JOURNAL the vitamin D recommendations were developed with The Dietary Guidelines include vegetarian and vegan the assumption that sun exposure was minimal. adaptations of USDA food patterns. For example, the vegan meal pattern for a person needing 1,800 calories Age and Gender Calcium RDA Vitamin D daily includes 11/2 cups of fruit, 21/2 cups of vegetables, Group (in years) (mg/day) RDA (IU/day) 6 ounces of grains (at least half whole grains), 5 ounces of proteins (beans, peas, soy products, nuts, and seeds), Females, 19-50 1,000 600 3 cups of vegan ‘dairy’ foods (calcium-fortified plant milk or yogurt, calcium-set tofu), 1/2 ounce of oil or Females, 51-70 1,200 600 vegan margarine, and 161 calories to use as desired. Males, 19-50 1,000 600 For more information see
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 29 Vegan Cooking Tips
OME PEOPLE WOULD SAY THAT POLENTA IS SNAZZY Additionally, you can grill polenta slices with wild cornmeal mush. It’s true that polenta starts out mushroom sauce and then garnish with sliced olives. like most hot cereals, with a dried grain whisked By ChefThink Nancy about using Berkoff, oven-fried RD, or grilled EdD, polenta CCE as into hot water. White or yellow cornmeal is combined an alternate to pasta. You can simply slice your with water and salt. Then, it is slowly stirred into boiling prepared polenta, or you can get fancy by slicing the water, and the mixture is allowed to steam until firm. polenta and then using cookie cutters to make shapes. However, using prepared polenta can open up a Furthermore, you can try baking prepared polenta. whole new world of fast meal possibilities! Place the sliced polenta on a baking sheet, top with Polenta Possibilitieschopped leftover cooked kale and/or beans, and bake POLENTA FUNDAMENTALS until hot. Or create a polenta ‘hash’ by cutting baked Prepared polenta looks like a thick yellow tube and polenta slices into quarters; gently tossing the pieces usually is made with cornmeal, water, salt, and some with chopped tomatoes, cooked beans, and chilies; acid, such as ascorbic acid (vitamin C), to preserve and baking until warm. freshness. We have found prepared polenta at Bristol Farms,S Costco, Safeway, Sam’s Club, Smart and Final, SWEET POLENTA Trader Joe’s, and several other markets. Look for it in A morning polenta possibility can be a simple bowl the dry or refrigerated pasta sections. of soft polenta, served with syrup or fruit preserves. Polenta has a neutral taste. If you want a savory Another breakfast idea is polenta as an alternative to polenta, you can stir in ground white pepper or red hash browns. When you have time, oven-fry or grill pepper flakes. A sweet polenta is achieved with a dash polenta and serve with fruit compote, fruit preserves, of vegan sweetener mixed with the finished product. or sliced bananas on the side. If you’d like a soft polenta, you can place several Did you know that polenta is a traditional ingredi- slices into a pot with a small amount of water or soy- ent for regional Italian desserts? When wheat flour milk. Gently heat and stir until you’ve got a polenta was scarce, cakes, cookies, and steamed puddings were ‘mush.’ Polenta served as soon as it has been prepared created using polenta’s unique texture. has a soft texture. If allowed to chill, polenta becomes Indian pudding is New England’s take on tradi- firm enough to slice and fry, grill, or bake. tional Italian cornmeal pudding. Make your own by heating prepared polenta with a small amount of almond SAVORY POLENTA or vanilla soymilk, stirring until the mixture is mushy, Polenta can serve as a good base for savory cuisine. To sweetening it with molasses, and then seasoning with oven-fry polenta, preheat your oven to 400 degrees. cinnamon, powdered ginger, and nutmeg. Spray a baking sheet with vegetable oil, place slices of You can also create a dessert by slicing polenta, polenta on the sheet, spray the polenta with vegetable placing it on a baking sheet, topping it with a drizzle oil, and bake until the polenta’s exterior is crispy. of maple syrup, and topping the syrup with fruit pre- If you’re having a barbecue, you can grill polenta serves. Bake until hot and serve. with garlic, shallots, and oregano, or you can grill the polenta alone and then top it with red pepper flakes, Using prepared polenta can shredded fresh basil, and shredded vegan cheese. Also, polenta combines nicely with grilled or smoked mush- open up a whole new world rooms. For example, you can grill marinated portobello of fast meal possibilities! caps and polenta slices to create a layered entrée.
30 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL reviews SIMPLE VEGAN! VEGAN DINER features dishes that have tested well From Good By Julie Hasson with many students and clients. Housekeeping Among her delicious recipes Anyone who has are Navy Bean Soup, African When I co-wrote eaten in a diner Vegetable Stew, Tempeh Mock Simply Vegan in knows that com- Tuna Salad, Zucchini Rice Cakes 1991, few people knew what the fort food is the specialty. Vegans with Vegan Tartar Sauce, Tofu word ‘vegan’ meant. Today, even wishing to prepare these terrific Pot Pie, Seitan in Mexican Gravy, the staff at Good Housekeeping dishes at home now are in luck! Baked Onions, Apricot Mousse, has released a book called Simple Julie Hasson’s Vegan Diner Sensuous Poached Pears, Vanilla Vegan! Now, that is incredible! features breakfast classics, such as Amazake Custard, and much more. Simple Vegan! serves up 100 Malted Waffles, Pumpkin Spice The Natural Vegan Kitchen recipes, alongside appetizing color Pancakes, Smoky Potato Scramble, includes nutritional analyses, as photographs. Breakfast options Biscuits and Creamy Sage Gravy, well as beautiful color photos. include the South-of-the-Border Herbed Breakfast Sausage Patties, The Natural Vegan Kitchen (ISBN 978- Vegetable Hash, Whole-Grain and English Muffins. Expand your 1-57067-245-3) is published by Book Carrot Cake Muffins, and Pump- usual lunch and dinner menu with Publishing Company. You can purchase kin Waffles. If you’re looking for Home-Style Veggie Noodle Soup, this volume from The VRG at
VEGETARIAN JOURNAL Vo l. 30, Issue Three 2011 31 reviews APPETITE Beanballs and Spaghetti. You’ll from celebrities such as Angela also find a variety of satisfying Bassett, Prince, Forest Whitaker, FOR soups, stews, curries, and chili, and Oprah Winfrey keep readers REDUCTION including Cauliflower Pesto Soup, engrossed and wanting to learn By Isa Chandra Chili Verde con Papas, Kidney more. Color photos entice poten- Moskowitz Bean and Butternut Jamba Stew, tial vegetarians to try more than Potato-Spinach Curry, and Smoky 40 easy-to-prepare vegan recipes A lot of people assume that most, Split Pea Soup. towards the back of the book, and if not all, vegans are slender. Ms. There are no dessert recipes; further resources include a grocery Moskowitz understands this is a after all, this is a weight-loss book. shopping list, helpful websites, myth and has authored a weight- You will, however, find gorgeous and recommended books. loss cookbook to help vegans and color photos in this cookbook, By Any Greens Necessary (ISBN 978- other readers shed extra pounds. as well as nutritional analyses. 1-55652-998-6) is published by Lawrence Appetite for Reduction features Appetite for Reduction (ISBN 978- Hill Books. It retails for $14.95 and can be 125 recipes that are low in calories 1-60094-049-1) is published by Lifelong purchased online or from your local book- but rank high for substance and Books. Purchase this book from The VRG store. Reviewed by Meryl Austin Cryer. creativity. Symbols indicate if a online at
32 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL VRG Catalog
Books Conveniently Vegan ($15 ) by Debra The Lowfat Jewish Vegetarian Wasserman. Prepare meals with all the Cookbook—Healthy Traditions natural foods products found in stores today, From Around the World ($15) by Debra including soymilk, tempeh, tofu, veggie hot Wasserman. Over 150 lowfat international dogs,... You’ll find 150 recipes using con- vegan recipes with nutritional breakdowns, ven ience foods (including canned beans) including Romanian Apricot Dumplings, along with grains, fresh fruits, and vegeta- Pumpernickel Bread, Russian Flat Bread, bles. Menu ideas, product sources, and food Potato Knishes, North African Barley definitions included. (208 pp.) Pudding, and much more. Menu sugges- tions and holiday recipes. (224 pp.)
Vegan Passover Recipes ($6) by Chef Nancy Berkoff, RD. This 48-page booklet features vegan soups and salads, side dishes Meatless Meals for Working People— and sauces, entrées, desserts, and dishes Quick and Easy Vegetarian Recipes ($12) you can prepare in a microwave during by Debra Wasserman. We recommend Passover. All the recipes follow Ashkenazi using whole grains and fresh vegetables. Jewish traditions and are pareve. However, for the busy working person, this isn’t always possible. This 192-page book contains over 100 fast and easy recipes Vegan Meals for One or Two—Your Own and tells you how to be a vegetarian within Personal Recipes ($15) by Nancy Berkoff, your hectic schedule using common, conve- RD. Whether you live alone, are a couple, nient foods. Spice chart, low-cost meal or are the only one in your household who plans, party ideas, information on fast is vegetarian, this 216-page book is for you. food restaurants, soy dishes, and more. Each recipe is written to serve one or two Over 100,000 copies in print. people and is designed so that you can real- istically use ingredients the way they come packaged from the store. Information on meal planning and shopping is included, Vegan Handbook ($ 20) edited by Debra as well as breakfast ideas, one-pot wonders, Wasser man and Reed Mangels, PhD, RD. recipes that can be frozen for later use, Over 200 vegan recipes and vegetarian grab-and-go suggestions, everyday and resources. Includes sports nutrition, seniors’ special occasion entrées, plus desserts and guide, feeding vegan children, recipes snacks. A glossary is also provided. for egg-free cakes and vegan pancakes, Thanksgiving ideas, vegetarian history, Vegan in Volume ($20) by Nancy Berkoff, menus, and more. (256 pp.) RD. This 272-page quantity cookbook is loaded with terrific recipes serving 25. Vegan Microwave Cookbook ($16.95) Simply Vegan ($14. 95) by Debra Wasser - Suitable for catered events, college food by Chef Nancy Berkoff, RD. This 288-page man and Reed Mangels, PhD, RD. These services, restaurants, parties in your own cookbook contains 165 recipes, some of 224 pages contain over 160 quick and easy home, weddings, and much more. which take less than 10 minutes to cook. vegan recipes, a complete vegan nutrition It also includes information for converting section, and a list of where to mail order No Cholesterol Passover Recipes ($9) by traditional recipes to the microwave, vegan food, clothing, cosmetics, and house- Debra Wasserman. Includes 100 eggless microwave baking and desserts, making hold products. Vegan menus and meal and dairyless recipes. Seder plate ideas. breakfasts in a snap, and suggestions plans. Over 90,000 copies sold. (96 pp.) and recipes for holidays and parties.
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 33 Vegan Menu for People with Diabetes ($10) by Nancy Berkoff, EdD, RD. This 96-page Free Children’s Handouts book gives people with (or at risk for) I Love Animals and Broccoli Coloring Book diabetes a four-week meal plan, exchange A coloring book that promotes healthy eating listings for meat substitutes and soy prod- and vegetarianism for children ages 3-7. ucts, and recipes for enjoyable dishes, such Vegetarian Nutrition for Teenagers Brochure as Creamy Carrot Soup, Tangy Tofu Salad, with all of the basics about veggie nutrition. Baked Bean Quesadillas, and French Toast. (For these items, a donation to cover printing and postage would be appreciated.)
Vegan Seafood: Beyond the Fish Shtick Bumper Stickers for Vegetarians ($12) by Nancy Berkoff, Bumper Stickers ($1 each, 10+ $.50 each) EdD, RD. Chef Nancy Berkoff has created “Be Kind to Animals—Don’t Eat Them” these unique and good-tasting vegan fish “Vegetarians Are Sprouting Up All Over” and seafood dishes. After using this book, you'll agree with millions of vegetarians Vegetarian Journal Vegans Know How to Party ($ 25) by Chef who say: Sea Animals—Don't Eat Them! Vegetarian Journal subscriptions are $20 Nancy Berkoff. This 384-page book teaches Inside these 96 pages you will find sections per year in the U.S., $32 in Canada/Mexico, you how to put on a soiree for vegans and about cooking with vegan 'fish,' 'seafood' and $42 in other countries. all who enjoy great food! It features over stocks and sauces, websites offering vegan 465 recipes, including appetizers, soups, 'seafood' products, and info about omega- salads, ethnic cuisine, sandwiches, and– 3 fatty acids for vegans. Avoid fish but still Reprints from Vegetarian Journal of course–desserts like pies, cakes, and enjoy the taste of the sea with 'Fish' Sticks, Non-Leather Shoes, Belts, Bags, etc. ($5) cookies! Also inside are tips for basic party Ethiopian-Style 'Shrimp' and Sweet Potato Guide to Food Ingredients ($6) planning, kids’ parties, cooking for a crowd, Stew, 'Crab' Rangoon, 'Tuna' Salad, Gefilte working with a caterer, and more! ‘Fish,’ Spicy ‘Fish’ Cakes, and much more!
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To order, mail to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; place your order over the phone Mon-Fri 9 a.m. to 5 p.m. Eastern time at (410) 366-8343; fax your order form to (410) 366-8804; or order online at our website:
34 Vol. 30, Issue Three 2011 VEGETARIAN JOURNAL Vegetarian Action Eric Sharer Dietitian and Activist By Mary Herbranson
F YOU LIVE BY THE MANTRA “BE THE CHANGE YOU local companies, vendors, and musicians; and opens want to see in the world” and embrace what you their hearts to anyone in the public who would like Ibelieve in, then you can relate to Eric Sharer. Eric is to join them.” a registered dietitian and a Vegetarian Resource Group In addition to his activities with The Vegetarian volunteer who became vegetarian four years ago after Resource Group, Eric packs his day-to-day life with he found a Mercy for Animals/Vegan Outreach pam- opportunities to represent and promote the vegetarian phlet on a city bus in Providence, RI. Insight into the movement. As a registered dietitian, he concentrates horrific mistreatment of animals who are produced to on helping his clients achieve greater overall health satisfy the human palate and the animal rights aspect by transitioning towards a more plant-based, cruelty- of the lifestyle forti- free diet. Eric is also fied his decision. working with Mercy Six months later, “It is significant to play an for Animals, a non- he went vegan. active role in promoting profit animal advo- Now, Eric is the cacy organization, plant-based diets because the Chicago Outreach to provide nutrition Coordinator for The general population does not education to the VRG. His journey know about the many benefits, public at several to taking on this upcoming events. volunteer position nor can they relate to the Furthermore, began several years rationale behind veganism.” a group of physi- ago, when he was cians and registered attending the — Eric Sharer dietitians has devel- American Dietetic oped a program with Association National Conference and met Co-Director which Eric was happy to become involved. “I have Charles Stahler at the VRG booth. Eric jumped at the recently become a Food Life instructor with The Cancer opportunity to educate more people about veganism Project, a community-based nutrition education and through affiliation with The Vegetarian Resource Group. cooking program that focuses on cancer prevention, “It is significant to play an active role in promoting defeat, and survival by adopting a plant-based diet,” plant-based diets because the general population does he explained. Eric will be conducting these courses not know about the many benefits, nor can they relate throughout the Chicago area. to the rationale behind veganism,” he said. Clearly seeing no limits to how he can inform others Eric has promoted a vegan diet time after time, about veganism and help the planet achieve an ethical, having tabled at a variety of events in the Chicago area. healthful, sustainable balance, Eric also contributes to Among these are Veg Fest, VeganMania, the Chicago presentations at colleges, documentaries, and other Green Festival, and most recently, FamilyFarmed animal rights activities. EXPO in March 2011. Now you can begin to envision Eric’s dedication “I would say the most memorable event was Chicago to being the change he wants to see in the world. VeganMania,” he recalls. “This is an amazing free event where the entire vegetarian and vegan community Mary Herbranson is The Vegetarian Resource Group’s comes together to celebrate their lifestyle; showcases Volunteer Coordinator and Catalog Manager.
VEGETARIAN JOURNAL Vol. 30, Issue Three 2011 35 THE VEGETARIAN RESOURCE GROUP NONPROFIT ORG. VEGETARIAN JOURNAL U.S. POSTAGE g PAID P.O. BOX 1463 BALTIMORE, MD VR BALTIMORE, MD 21203 PERMIT NO. 9169 . www.vrg.org CHANGE SERVICE REQUESTED
Interns Learn Tons From The VRG! In May 2011, 10 non-vegetarian University of Maryland dietetic interns visited The Vegetarian Resource Group’s headquarters to find out how to meet the needs of vegetarian and vegan clients. They learned about nutrition, ingredients such as gelatin and cysteine, vegan options at quick-service chains, items to offer in assisted living facilities and college eateries, and more! The interns did a great job creating vegan menus based on the dietary guidelines and also discussed meals for infants and teenagers. And of course, they sampled vegan foods like almond butter and Sabra hummus.
Would You Like to Intern With The VRG? ! r e p
The VRG hosts a variety of internships—short- and long-term, at our Baltimore headquarters and long- a p
d e distance, for students interested in nutrition, writing, business, advocacy, and other fields. Most of the l c y c internships are unpaid, but we offer a two-month, needs-based paid Eleanor Wolff internship as well. e r
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If you would like to intern with The VRG, visit