Save money while being vegan. Vegan Journal editor Hannah Kaminsky gives tips for cooking vegan meals inexpensively with a microwave. Savory bowls. Breakfast treats.

Find more tips at https://bit.ly/vj-budget

Visit Vegan Journal and The Vegetarian Resource Group at https://www.vrg.org/

See Hannah’s video at

https://youtube.com/shorts/lgQXlsHVlv0

https://youtube.com/shorts/lgQXlsHVlv0?feature=share

photo from Fragaria

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: www.vrg.org/restaurant

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

313 Cinnamon Rolls, 119 Garfield St., Ste. 200, Detroit, MI 48201

313 Cinnamon Rolls aspires to make “The Cinnamon Rolls of your Dreams…” making “dough and icings in small batches to ensure the quality…” Among many choices, their Spring Collection blooms with the vanilla-iced E.Grey—their  Earl Grey Dough glazed and topped with Lavender flowers; Sweet Red Tiramisu featuring their Traditional Dough, layered and topped with strawberries and Sweet Cream, dusted with Chocolate Espresso; and The Key Lime Cheesecake showcasing Graham Cracker Dough filled with Key Lime Curd and their Cheesecake and  Key Lime Filling. Two of the many Classics selections are What’s Up Doc?—their vanilla-iced, cinnamon sugar-dusted, Carrot Cake dough and The Crunch—their twist on Louisiana Crunch Cake  presenting Traditional Dough topped with Toasted Coconut and Vanilla Drizzle. The Fruits include The Upside Down—their cherry-topped, brown sugar-glazed pineapple, the Vanilla and Caramel-Drizzled, Carm Apple and the Cobbler-filled The Peach Peach, “voted Fav Fruit Flavor,” to name a few. These three all start with their Traditional Dough. Of their several Cookies, The O. Reo showcasing their Chocolate Or Vanilla Oreo Dough, topped with Vanilla Icing and Oreo Cookies “was voted a Fav Cookie Flavor.” Now for the many Cheesecakes—all featuring cheesecake filling. “Voted Fav Cheesecake Flavor,” The Red Vel C. Cake is made with their Red Vel Dough, and is drizzled with Chocolate and Vanilla. The LJH C. Cake begins with Lemon Blueberry Dough and is topped with “Fresh” Blueberry Compote, Lemon Glaze, and Graham Cracker Crumble. The Cherry Cheesecake features their Graham Cracker dough and is topped with Cherry Compote and Vanilla Drizzle.

Avo Organic Kitchen, 1763 Avenue Rd., Toronto, ON Canada M5M 3Y8

Avo Organic Kitchen says they “prioritize using only locally sourced, organic ingredients…” They express commitment to “quality” comfort foods and to promoting “health and sustainability…” Of course they have Seasoned AVOcado Toast with tomatoes, red onion, and micro-greens. Breakfast Burrito brings vegan scrambled eggs, sautéed peppers, and onions, ABC Toast with Almond butter, banana, cinnamon on a baguette, or –Coconut yogurt Müsli with blueberries, raspberries, “house-made” granola, and maple syrup. They have a couple of Bowls and Burger varieties such as Veg or Falafel chickpea patty with pickled red cabbage and creamy sauce. Fiesta Burrito comes with rice, beans, avocado, and bell peppers. Paninis include Mock Chikn Pesto or BLTA—both with Smoky Tofu Bacon, avocado, and Chikn. Some Salads are Gourmet Greek featuring black olives, AOK Feta, and cucumber, or Chikn Cesar. They have Snacks and Sides too like Tofu Crispy Chikn Strips with “house-made” crispy coating. Looking for the Perfect Date? That just happens to be one of their Smoothies with Almond milk, banana, dates, cacao, and maca. At Breakfast or Lunch, Baked Goods might include Chocolate Chunk Cookie, Jam Dot Cookie, Banana Muffin Disc, Chocolate Muffin Disc, or Lemon Muffin Disc. Lunch Desserts also include Specialty Cake slice, Chia Pudding, or Date Truffle made of Medjool dates with cacao, Maca, and cashews in coconut flakes.

Boundless Bakery, 71 W. Main St., Hopkinton, MA 01748

Boundless Bakery offers whoopie pies, fruit bars, cookies, and muffins in a variety of flavors that rotate seasonally. Whoopie pie flavors include chocolate, chocolate chip, funfetti, and lemon raspberry. Blueberry, peach, and strawberry rhubarb are a few of the fruit bar options. Muffin flavors include banana walnut, lemon poppy, corn, and morning glory.

Cheezy Vegan, 1216 S. 17th St., Philadelphia, PA 19146

Dine on Cannoli French Toast; shamrock Shake; Cheezy Mac and Me; Buffalo Mac; Chick’n and Waffles; Crab Cake Hash; Raisin Bread Pudding; and more.

Fragaria, 110 N. Orlando Ave., Ste. 1, Maitland, FL 32751

Fragaria’s “New Zealand style,” “Real Fruit Ice Cream” is a vegan, soft-serve crafted in house with oat milk, cacao butter, coconut cream, and other natural ingredients. It’s made “fresh to order,” using a specialty blender from New Zealand. Flavors rotate seasonally and monthly. Many are also gluten-free. They “…swirl fresh fruit into every cup or cone right before your eyes.” Their two “most popular” Signature Swirls noted are Berry Pistachio which swirls Vanilla with mixed berries, topped with roasted pistachios and melted chocolate, as well as Chocolate Covered Strawberry which swirls strawberries into Vanilla, topped with Oreo crumbs and melted chocolate. Others include Cherry Midnight Sun, in which cherries blend with Chocolate ice cream, topped with melted chocolate and honeycomb toffee. Triple Choco Banana blends Banana slices into their Chocolate ice cream, topped with melted chocolate and Oreo crumbs. The Tropical Heatwave blends banana and blueberry into Vanilla, topped with Tajín and Chamoy, aiming for sweet, salty, and tangy. To Create Your Own Swirl, choose a Cup or Waffle Cone, select your Base, such as Chocolate, Vanilla, or Allulose-sweetened sugar free Coconut, your Fruit, which might include Strawberry, Raspberry, Banana, Dark Sweet Cherries, and more, Toppings like Roasted Pistachios, Coconut flakes, Oreo Crumbs, Tajin (a Mexican seasoning blend of mild chili peppers, dehydrated lime, and sea salt), and others, and Drizzles such as Melted Chocolate, Sunflower Butter, Guava Sauce, and Chamoy (a Mexican condiment/sauce made from pickled fruit (like apricots, mangoes, or plums), chili powder, lime, and salt.) Are you ready to get your Swirl on?

Gati Scoops, 4500 Duval St., Austin, TX 78751

Enjoy a variety of flavors of vegan ice cream! The shop is known for interesting Thai flavors like pandan, Thai coffee, and golden milk.

We are adding Family First Haven to our list of senior living facilities that have at least some vegan options. You will have to check out these places to see if a possible location is suitable for you. Menus and chefs can change and needs vary. If you have recommendations that are not on the list please send to vrg@vrg.org

The list is at  https://www.vrg.org/seniors/senior_vegan.php

Family First Haven

4914 Canvasback Court

Columbia, MD 21045

(240) 660-1614

hello@familyfirsthaven.com

Assisted living, senior care, dementia care, respite care (Eight residents maximum)

Vegan meals offered include: legumes, tofu/tempeh, grains, nuts/seeds, fortified milks

According to the website: “Kitchen practices: Clear labeling, separate prep tools when needed, careful cross-contact controls.” The owner studied at Oakwood University, a Seventh-day Adventist college, where she studied biochemistry and embraced lifelong values of service, integrity, unity, and community uplift.”

Added: July 2026

Zucchini Pâté photo by Hannah Kaminsky

Hannah Kaminsky is the Senior Editor of Vegan Journal. She is the author of several vegan cookbooks and wrote an article titled “From A to Zucchini” in an issue of Vegan Journal. Zucchini is a relatively inexpensive vegetable and easy to find in stores. Enjoy recipes for Greek Zucchini Carpaccio; Falafel-Stuffed Zucchini, BBQ Zucchini Chips; Zucchini Pâté; and Zucchini Bread Thumbprints.

Read the entire article with recipes here: https://www.vrg.org/journal/vj2020issue2/2020_issue2_a_zucchini.php

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

The Jewish Vegan Life Tikkun Circle brings people together to explore Jewish wisdom, compassionate living, and our relationship with the earth through shared meals and meaningful gatherings. This space is for reflection, connection, and collective renewal. Meetups are held in Hermosa Beach, CA; Bethesda, MD; Pittsburgh, PA; Montreal, Canada; and elsewhere. See https://jewishveganlife.org/events/

istockphoto

by Reed Mangels, PhD, RD

Vitamin B12 is an essential nutrient that is needed in very small amounts, on the order of several micrograms a day. A microgram is one-millionth of a gram or about 0.000000035 ounces. Despite the small amounts needed, a deficiency of this important vitamin can lead to irreversible damage to the nervous system (brain and nerves) and to developmental delays in infants.

Infertility affects 10%-15% of heterosexual couples in the United States with male infertility accounting for about a third of cases (1). Many nutrients are known to play a role in male reproductive health including vitamins A, C, D, E, folate, calcium, iron, and fat (2).

Recently, there has been some evidence that vitamin B12 could influence male fertility. A study that was published in 2024 examined the effect of low vitamin B12 levels in the blood on blood levels of male hormones in men with infertility (3).

What is the study?

This study, from Canada, examined 303 men who had been diagnosed with infertility. The men’s blood was examined for vitamin B12 and reproductive hormones, including testosterone, estradiol, and prolactin. No mention was made of the study subjects’ dietary habits.

What did this study find?

The main finding of this study was that blood vitamin B12 and blood testosterone levels had a linear relationship (3). This means that men with higher blood vitamin B12 levels were likely to also have higher testosterone levels. Men with lower vitamin B12 levels were likely to have lower testosterone levels. Testosterone is the main male sex hormone. Testosterone is needed for sperm production and plays a role in maintaining sex drive. In this study, 30% of the men had low testosterone levels. The subjects’ age and their BMI (body mass index) did not appear to affect the results. The levels of other reproductive hormones were not associated with blood vitamin B12 levels.

The results of this study suggest vitamin B12 status should be assessed as a part of the work-up for male infertility.

References:

1. American Society for Reproductive Medicine. Defining Infertility. https://www.reproductivefacts.org/news-and-publications/fact-sheets-and-infographics/defining-infertility/?_t_tags=siteid:db69d13f-2074-446c-b7f0-d15628807d0c,language:en&_t_hit.id=ASRM_Models_Pages_ContentPage/_97bbc96d-df2e-40bf-8fad-2a44f2152a8a_en&_t_hit.pos=2. 2023.
2. Vanderhout SM, Rastegar Panah M, Garcia-Bailo B, et al. Nutrition, genetic variation and male fertility. Transl Androl Urol. 2021;10:1410-1431.
3. Rastegar Panah M, Jarvi K, Lo K, et al. Vitamin B₁₂ is associated with higher serum testosterone concentrations and improved androgenic profiles among men with infertility. J Nutr. 2024;154:2680-2687.

To read more about vitamin B12 for vegans see:

Vitamin B12 in the Vegan Diet

B12 Myths

Does the Form of Vitamin B12 Matter?

Don’t Forget About Vitamin B12

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

photo from Magnific

By Chef Nancy Berkoff, EdD, RD

Cucumber have goodness both inside and out. The interior of a cucumber contains ascorbic acid, vitamin C, and caffeic acid. The exterior, the skin, is rich in fiber and contains a variety of beneficial minerals including silica, potassium, and magnesium.

The silica in cucumber is an essential component of healthy connective tissue, meaning that it might assist with skin health. Cucumber’s high water content makes it naturally hydrating: no sports beverages needed here! Cucumber slices are applied topically for various types of skin problems, facial puffiness and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, minor burns, and annoying insect bites.

Adding sliced or grated cucumber to salads is a way to increase fiber and water intake. If you don’t care for the traditional thick cucumber skin, select an English or Persian cucumber, or varieties sold as “pickling” cucumbers. If you don’t like the “burp” in cucumbers, peel them and don’t eat the skin, or select English or Persian cucumbers, smaller in diameter, shorter in length, more solid in texture, and less “burp” factor than traditional cucumbers. The seeds are the culprit to cucumber indigestion.

Cucumbers are very sensitive to heat, so choose those that are displayed in refrigerated cases or cool areas in the market. They should be firm, rounded at their edges, and their color should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips. Thinner cucumbers will generally have less seeds than those that are thicker. Unwaxed cucumbers do not need to be peeled but should be washed before cutting. Waxed cucumbers should always be peeled first. Cucumbers can be sliced, diced, or cut into sticks.

Cucumbers are easy to prepare. Slice them into rounds or cut them into sticks and munch away. You can shred or grate cucumbers and mix them into salad dressings or vegan yogurt, soft silken tofu, or vegan sour cream. Cucumbers add a refreshing note to all menu items. Add sliced cucumbers to sandwiches and wraps for extra crunch. Make a fast gazpacho by mixing V8 (vegetable juice cocktail), salsa, and chopped cucumbers in a blender. Purée for the texture you like. Add white pepper or hot sauce for an extra zing. Another method for a refreshing gazpacho soup that takes five minutes or less to make, simply purée cucumbers, diced tomatoes, seeded bell peppers, and diced onions, then add salt and pepper to taste.

Did you know that you can use puréed cucumber to replace up to 75 % of the oil in salad dressing recipes? Puréed cucumbers can be used as a “secret” ingredient in smoothies and in mixed drinks.

Some cucumber enjoying tips:

• Use half-inch thick cucumber slices instead of crackers
• Mix diced cucumbers with sugar snap peas and mint leaves and toss with rice wine vinaigrette to use as a side dish
• Add slices of cucumbers to ice water to make it even more refreshing.

photo from Freepik

by Reed Mangels, PhD, RD

There’s no question – food costs are going up. Every time I go to the grocery store, my total seems to be higher than the week before. Despite price increases, black beans, lentils, pinto beans, kidney beans, chickpeas, and other beans are still a relatively low-cost source of protein, iron, and other nutrients. Many articles on reducing food costs call for cooking dried beans from scratch. Is that really a lower cost option compared to canned beans?

With the help of several interns and volunteers, we determined the price of 14-15.5-ounce cans of several kinds of legumes (beans/peas/lentils) and the price of a 1-pound bag of dried legumes. We looked for the lowest cost products, which were usually store brands. We did not use sale prices. We checked prices at major supermarkets in Maryland, New Jersey, Texas, Alabama, and California in June and July 2025. On average, a ½ cup of legumes cooked from dry cost about 40% less than a ½ cup of canned beans. In real numbers, this was a difference of between 16 and 30 cents less per ½ cup serving. Not a fortune, but, if you’re eating beans daily, cost savings could be significant over a month.

I’m not saying that you have to start cooking dried beans. There are costs in terms of time and energy use that were not factored into the costs I mentioned. It’s convenient to open a can of chickpeas and quickly make hummus or to use canned beans for chili and not to have to remember to soak and cook dried beans ahead of time. That convenience may be worth the extra cost. On the other hand, if you cook a big batch of plain dried beans, they can be portioned into containers and frozen, ready to be thawed when you need the equivalent of a can of beans. A 14-15.5-ounce can of beans has about 1-3/4 cups of beans, after draining off the canning liquid.

In any case, eating beans often can offer health benefits and help to reduce food costs.

Thank you to Chaltu Watkins, Ellie Meyerstein, Neha Vivek, and Aileen Zhang for their work on this project.

To read about beans see:

What are Beans, Legumes and Pulses?

The Cost of Beans vs Meat

Quick Ideas for Using Canned Beans or Leftover Cooked Beans

Using the Ol’ Bean and many more recipe ideas on our website

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by Reed Mangels, PhD, RD

I was squatting down in front of a bin in the bulk foods section when someone asked, “What are you making with that?” He was curious about the textured vegetable protein (TVP) chunks that I was scooping into a container. I told him that I planned to use the chunks in a curry sauce with cauliflower. More questions followed: How do you cook TVP chunks? What else can you do with them? How do they taste? Do TVP chunks have protein? We chatted for a while. Afterwards, I kept thinking about TVP chunks, a product I use every few weeks.

TVP is made from defatted soy flour that is made into a paste and formed into different shapes like strips, chunks, and flakes. The shapes are dehydrated and thus shelf-stable. I often use the chunks in recipes in place of seitan strips or cubes or instead of diced tofu. Since the dehydrated TVP chunks are shelf-stable, they can be kept on hand to use anytime.

According to USDA’s nutrient database, one ounce of dried TVP has approximately 125 calories, 17 grams of protein, 1 gram of fat, 11 grams of carbohydrates, and 6 grams of fiber. TVP supplies iron, zinc, and some calcium and is low in sodium.

To rehydrate TVP chunks, I put them in a heatproof bowl and add boiling water to cover. I let them sit for about 10 minutes and then drain off any excess liquid. Rehydrated TVP has a fairly neutral, bland taste. Some recipes call for soaking TVP chunks in hot broth instead of water to add flavor. Since I typically cook them in highly seasoned, flavorful sauces, I don’t find it necessary to use broth for soaking.

Ideas for Dishes that Include TVP Chunks:

• Make or buy a curry sauce, heat it, and mix with rehydrated TVP chunks and steamed, sautéed, or roasted vegetables of your choice.
• For barbecue TVP chunks, combine rehydrated TVP chunks with store-bought or homemade barbecue sauce and heat on the stovetop, in the oven, or in the microwave. Serve on a bun or over cornbread.
• Make a flavorful brown gravy and add rehydrated TVP chunks and pre-cooked stew vegetables (e.g. carrots, potatoes, turnips, and parsnips). If you are looking for a good gravy recipe, Chef Nancy Berkoff, EdD, RD, has lots of ideas. See: vrg.org/journal/vj2023issue1/2023_issue1_cooking_tips.php
• Rehydrated TVP chunks are great in a stir-fry! Add them at the same time as longer-cooking vegetables like onions and carrots so they can soak up lots of flavor.
• TVP chunks can be added to your favorite soup recipes or canned soups. If adding them to a soup recipe, you can skip the rehydrating, as long as they are in a hot liquid in the soup pot for at least 10 minutes. If you are adding them to canned soup, either heat them in the soup or rehydrate the chunks before adding them to your bowl.
• Sauté rehydrated TVP chunks with sliced peppers, onions, and spices and wrap in a whole wheat tortilla or sandwich in whole wheat rolls.
• When you make fried rice, add rehydrated TVP chunks along with the vegetables.
• Try a shepherd’s pie. Combine rehydrated TVP chunks with leftover cooked vegetables, add some gravy, top with mashed potatoes, and bake until hot.
• Mix rehydrated TVP chunks with Mexican mole sauce and serve with rice or tortillas.

Ethical Entrepreneurs. Careers with Values. Vegan Businesses, Founders, Owners, Employees, and Self Employed tell how they make a living while living their values. Hints for starting a business. How do you overcome obstacles? What should you think about? What experience and education is important? See: https://www.youtube.com/channel/UCvSyCToa_i9fA4D5CLCAFWw