Recent topics brought up include:

– How might vegan toddlers get some extra iron? Here are some ideas, in toddler-friendly form.

– Here’s a list of some vegan-friendly children’s books.

– The Foundation for Fresh Produce produced a coloring book promoting fruits and veggies that you can print out for your kids.

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

by Reed Mangels, PhD, RD

Maybe you made a big pot of soup that you couldn’t finish in one day or even two. Or perhaps you went out to eat and, knowing that you couldn’t consume everything that you ordered, brought some food home with you. Leftovers are a part of life for many people. I love having leftovers that I can reheat and eat for lunch or dinner.

While leftovers are great, no one wants to get sick from eating spoiled food. Just how long can leftovers be safely stored?

According to the Food Safety and Inspection Service (FSIS) of the USDA (See: www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety), leftovers can be kept in the refrigerator for 3-4 days. One helpful trick is to write a date 3-4 days from the time the food was first refrigerated on a sticker or a piece of masking tape on the container. That way, you’ll know that this is the last date to eat the food. If you prefer, you can set up an alert on your phone to remind you to either eat the food or discard it. If you don’t think you’ll eat all of the food within 3-4 days, you can freeze all or part of it. According to the FSIS, properly packaged leftovers can be stored in the freezer for 3-4 months without any loss in quality. After that, the food is still safe to eat but may be dried out and not as flavorful. I keep a list of frozen leftovers on my refrigerator to remind me that they are there waiting to be used for an easy meal.

For the sake of food safety, leftovers should be refrigerated within two hours of being cooked. If it’s a hot day and the food has been sitting out in a place where the air temperature is above 90 degrees Fahrenheit, the food should be refrigerated within an hour of being cooked.

Cold perishable foods such as hummus or tofu salad should be discarded if they’ve been left out of the refrigerator for more than two hours at room temperature or for more than one hour if the air temperature is above 90 degrees Fahrenheit.

Each issue of Vegan Journal (published by The Vegetarian Resource Group) contains a wide variety of vegan recipes. You can search through our recipe index here and find something new to prepare at home: https://www.vrg.org/journal/CookingAndRecipes.htm

photo from Freepik

By Reed Mangels, PhD, RD

As it gets hotter outside, and maybe even inside, the warming soups and hearty casseroles we crave in cooler weather don’t sound so appealing anymore. Besides, no one wants to have the oven heat up their kitchen or to spend time over a hot stove on a steamy day! To beat the heat, these dishes can be prepared in the morning when it’s cooler, and some don’t require any cooking at all.

Hummus or other bean spreads

1. Dip cut vegetables, crisp fruits, and crackers or tortilla chips into homemade or store-bought hummus.
2. Roll hummus and chopped vegetables in a whole-grain tortilla.
3. Spread white bean dip on a sliced baguette and top with strips of roasted red peppers.
4. Warm corn tortillas in a skillet and top with refried beans, salsa, and shredded lettuce.
5. Top a microwaved potato or sweet potato with bean spread. Try a garlicky hummus on a white potato or roasted red pepper hummus on a sweet potato.

Sandwiches—Serve with fresh fruit and a side salad.

1. Stuff tofu salad with sliced tomatoes into a pita.
2. Make not-tuna salad (mashed chickpeas, vegan mayo, chopped celery, and spices to taste) and serve on toasted rye bread.
3. Marinate tofu and wrap with sprouts or lettuce, shredded carrots, and peanut sauce in a whole-grain tortilla. Prepared tofu and peanut sauce can be purchased instead of homemade.
4. Slice a bagel and spread with nut butter and fresh fruit, such as nectarines, peaches, or anything in season.
5. Layer vegan deli slices on a sub roll with vinaigrette dressing, tomatoes, and lettuce.

Salads—Make ahead and chill until dinner, can serve with a fruit salad and bread.

1. Mix up potato salad with black beans, corn, and a salsa dressing.
2. Toss pasta with chickpeas, cherry tomatoes, fresh basil, and Italian dressing for an easy pasta salad.
3. Combine spaghetti with a sesame dressing, with cubed baked tofu, and steamed or microwaved broccoli.
4. Make rice salad with adzuki beans, diced carrots and cucumbers, and a sweet chili sauce.
5. Prep peanut noodles with water chestnuts and red bell pepper strips.
6. Toss tabbouleh (bulgur wheat, parsley, scallions, mint, tomatoes, and cucumbers in a lemon-olive oil dressing) with chickpeas.
7. Combine kidney beans, cannellini beans, and chickpeas to make a three-bean salad with vinaigrette.
8. Shred cabbage and add a soy-sesame dressing with baked tofu or seitan strips.
9. Mix quinoa and bean salad with shredded kale and a cumin-lime vinaigrette.
10. Try a chef’s salad with strips of vegan deli slices and cubed or shredded vegan cheese.

Miscellaneous

1. Roll veggie sushi at home or purchase ready-made.
2. Blend a smoothie made from non-dairy milk, silken tofu, and fresh and/or frozen fruit. Add nut butter and leafy greens to turn it into a meal in a glass.
3. Top a toasted waffle with vegan yogurt, berries, and chopped nuts.
4. Spoon into gazpacho garnished with croutons, chopped tomatoes, cucumbers, and sliced avocado.
5. Wrap rice paper around noodles, shredded cabbage, baked tofu, cubed mango, and chopped peanuts.

BBQ Tofu Cobb Salad photo by Rissa Miller

On a warm day you can create a delicious salad for supper! In an issue of Vegan Journal, Amber Murtoff serves up a wide variety of hearty salads. Enjoy preparing Grilled Peach Salad with Corn Fritters, BBQ Tofu Cobb Salad, Bacun-Kale-Tomato Pasta Salad, Zucchini Salad with Walnut Pesto, Warm Farro Salad with Fig Vinaigrette, and Cauliflower Rice Tabbouleh with Carrot Falafel.

See: https://www.vrg.org/journal/vj2022issue3/2022_issue3_salad_for_supper.php

Subscribe to Vegan Journal: https://www.vrg.org/party/

Are you searching for non-leather vegan shoes, belts, wallets, purses, and other items in the USA, Europe, Canada, and other places? If so, you might want to check out VRG’s Guide to Leather Alternatives: https://www.vrg.org/nutshell/leather.php

Share this handy poster with family and friends. You can also print it out and post it on your refrigerator. See: https://www.vrg.org/nutshell/VeganDietsinaNutshellPoster.pdf

For my next trick, I’ll be making Lentil-Spinach Pilaf!

Save money while being vegan. Vegan Journal editor Hannah Kaminsky demonstrates Lentil-Spinach Pilaf, illustrating how quick and simple the recipe truly is. Prices show how budget friendly vegan dishes can be. $.58 per serving. Hearty, Healthy, and Easy as can be.

Find more vegan on a budget tips at https://bit.ly/vj-budget Visit Vegan Journal and The Vegetarian Resource Group at https://www.vrg.org/

See the Lentil Spinach Pilaf video at https://youtube.com/shorts/rQfAGc-eVDA?feature=share

Photo from KOKÉ

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

AM Café, 2528 Guelph St., Vancouver, BC, V5T 4T4 Canada

AM Cafe is located in the heart of Mount Pleasant, Vancouver. It boasts a broad drinks menu featuring many types of hot and cold coffees, teas, and wild cards like Kombucha and Hojicha. Breakfast and lunch foods include burritos, waffles, smoked salmon croissants, burgers, and tuna melts – all plant-based and vegan. One of two founders and the main chef, Lindsay Loudon, has had years of experience in yachts and boardroom tables where she was taught to focus on fewer ingredients and the highest possible quality of preparation and presentation. Her history has helped shape the meals in AM Cafe to be perfectly simple yet deliciously mesmerizing.

Besos, 239 N. Old Woodward, Birmingham, MI 48009

The stated mission at Besos is “Food that’s bold, whole, and never boring.” Some cold dishes are Avocado Tikka featuring potato flatbread and Curry Leaf-Cashew Yogurt, Lettuce Cups with yam, avocado, Chili jam, and Cashew-Ginger Chutney, as well as Heirloom Tomato Lasagna with Pistachio Pesto and Macadamia Ricotta. Some hot choices are Chickpea Curry with Kaffir lime leaf cream and grilled flatbread, Spicy Udon showcasing Tempeh sausage, Miso broth, and Beech Mushrooms and toasted Cashew, as well as Cauliflower ‘Steak’ with pomegranate, pistachio, turmeric, Tahini, and olives. Of their several Pizzas, a couple are Shroom with caramelized onion, Arugula and Basil Pesto, or Margherita with tomato, garlic, and basil. Some hot brunch choices are Tofu Benedict with “house-made” Cashew Hollandaise and Heirloom tomato; Caramelized Hazelnut French Toast hosting blackberries, whipped cream, and Vanilla syrup; Strawberry Banana Pancakes with maple syrup; Mary Kate’s Mac and Cheese featuring Cellentani pasta, cashew cream, Cheddar, and breadcrumbs; and Hearts of Palm Crab Cakes with Brussel Leaf Slaw and Tomato Fondue. Two cold brunch selections are Cheese Tasting presenting Barn Cat Blue, Truffled Brie, Cave Aged Double Cream, Membrillo, Bosc Pear, and flatbread and Crispy Chicken Summer Roll with Yuzu Peanut Sauce. Desserts include Mary Kate’s Carrot Cake with maple cinnamon roasted walnuts, Custard Coconut Cream Pie with Banana Crème, and others.

Cinnaholic, 3376 Yampa St., Sumter, SC 29150

Offers over 30 flavors of gourmet cinnamon rolls — and they are all vegan! Some include Almond, Blackberry, Butterscotch, Caramel, Cream Soda, Key Lime, Root Beer, & Pomegranate. Toppings range from Cookie Dough Chunks to Shredded Coconut and everything in between. They offer other sweet treats including cookies, brownies, muffins, specialty pie rolls, and baby buns (mini cinnamon rolls).

Frescura Vegan Kitchen, Reparto Industrial Correa, C. Correa Lote #24, Bayamón, PR 00960

This plant-based restaurant and full coffee bar specializes in fresh, Latin-inspired cuisine. The menu features a variety of both comfort food and healthy options, offering soups, wraps, sandwiches, burgers, and salads, along with coffee drinks, alcoholic beverages, and desserts. Frescura is also known for its attractive dining area, welcoming atmosphere, and attentive service, making it a popular destination for casual dining and relaxed coffee breaks among locals.

KOKÉ, 173 Bleecker St., New York, NY 10012

KOKÉ is a Japanese inspired cafe in Greenwich Village, NYC, filled with vegan coffee, tea, soft serve, and pastries that are also gluten-free. Many items contain matcha. Their name comes from the Japanese word for moss and is inspired by Saihōji, the famed moss temple in Kyoto which promotes health, wellness, and sustainability. Many of their items focus a “subtle focus on fermentation” while still giving customers bright and sweet flavors on their city adventures.

Vegan Planet, 2320 NE 2^nd Ave., Miami, FL 33137

At Vegan Planet, the goal is to “…elevate traditional flavors with innovative vegan twists…” A popular appetizer, Vegan Meatball combines vegan ground beef, tomato sauce, and Basil. Breaded and deep fried, King Oyster mushroom becomes Vegan Calamari. Among numerous pizza varieties, there’s Vegan Pizza Ortolana with tomato sauce, vegan mozzarella cheese, eggplant, baby squash, spinach, and red pepper and Vegan Pizza Pepperoni with vegan mozzarella and tomato sauce. Of their several  vegan chicken dishes, two are pan-seared Vegan Chicken Marsala with mushrooms and Vegan Chicken Lemon with vegan Alfredo and rubbed lemon. Vegan Black Truffle Risotto presents Carnaroli rice with white truffle olive oil, truffle sauce, and thin slices of black truffle. Gnocchi lovers, there’s a whole section including Vegan Gnocchi al Pesto with a cashew, walnut, pine nut based sauce, and many more. Vegan Fettuccine alla Bolognese offers “Authentic Italian Organic” Fettuccine with vegan minced meat, celery, carrots, onions, and tomato sauce. Vegan Penne Pink Sauce serves up “Authentic Italian Organic” Penne with tomato sauce and vegan Alfredo sauce. The Popular Vegan Fettuccine Amor di Pasta showcases tomato sauce, vegan heavy cream, mushrooms, and Vegan Parmesan cheese. For dessert Vegan Tiramisu features Vegan biscuits soaked in coffee and vegan cream.

istockphoto

By Chef Nancy Berkoff, EdD, RD

Summer squash, such as zucchini, crookneck, or patty-pan, were named not for their growing season. Rather, due to thin skin and high-water content, they would not make it through a long winter’s storage, unlike that of thicker-skinned “winter” squash, such as butternut, acorn, spaghetti, or kabocha.

The summer squash selected for this blog is the yellow crookneck squash, as there has been a bumper crop this year (2026).

If you feel like turning on the stove, a very fast, colorful, versatile dish is to heat olive oil (or oil of your choice) in a pan, and quickly sauté thinly sliced, or small-diced yellow squash with chopped onions, chopped tomatoes (fresh or canned), diced garlic, and salt and pepper, to taste. This is so delicious that you may find yourself eating right out of the pan. Serve, warm, over rice or cooked greens, or cold as a wrap filling.

If you are an early summer riser, you might like to bake summer squash into a casserole, tossing sliced squash with chopped onions, dried vegan bread crumbs, and shredded vegan cheese, to be eaten, cool, later in the day. Leftover casserole can be chopped, to fill halved and seeded summer squash “boats.” These stuffed squash can be heated in the oven (twice-baked squash!) or eaten cold.

If you like to use kitchen gadgets, invest in a “spiralizer” to create veggie noodles. We have seen these in the “bargain bins” in markets, and online for about $9. Once you have churned out your squash noodles, you can either quickly steam or microwave them to use in place of pasta, or serve them uncooked, with your favorite salad dressing. In different seasons, the spiralizer can “noodle-ize” white, yellow, and purple potatoes and sweet potatoes, green tomatoes (ripe, red tomatoes would be too squishy), seeded cucumbers, and carrots.

If the grill is on, toss large chunks of summer squash with olive oil and a spice blend. Roast them quickly and eat hot, or store in the refrigerator and use as a wrap, burrito, or taco filling.

Baked summer squash fritters can be made by shredding summer squash and white potatoes, squeezing out and discarding the excess liquid and combining with a spice blend of your choice (using Old Bay seasoning gives a seaside flavor), dry vegan bread crumbs, and vegan mayo. If the mixture is too loose to form into patties, add additional breadcrumbs or flour. Form into patties and refrigerate for at least an hour. Bake until golden brown, turning once. These fritters freeze well, so, since the oven is going to be on, plan to make a double batch for later enjoyment.

When it is just too hot to cook, use a vegetable peeler to thinly slice the squash, and toss with olive oil, fresh lemon or lime juice, and chopped parsley. Chill until ready to serve. If you are serving a selection of dips, such as tzatziki, hummus, or salsa, cut summer squash into slices or sticks, alongside carrots and celery.

If you find you have an overload of yellow squash, you can grate, shred, or cube it and freeze for use later in the year in soups, stews, and a vegetable blend (the frozen squash will not be firm enough to use for salads and such). If you have the time to dehydrate the squash, slice thinly and allow to dry. They will most probably shrink down about sixty per cent, due to a very high-water content. Plan to use the dehydrated squash later in the year in broths, soups, and in cooked grains and rice.