22 01, 2016

New Vegan Nutrition Primer on Iron

By |2016-01-22T07:20:55-05:00January 22nd, 2016|Tags: , , , , |9 Comments

lentil soupIron deficiency anemia is a serious and common public health problem for people eating all different kinds of diets. While vegans don’t seem to develop anemia any more often than people who eat meat, we do have higher iron needs. It’s hard to know just how much higher those needs are for individual vegans, though, since requirements depend on a number of other factors—including how much iron you have stored in your body and what the rest of your diet looks like.

You probably already are eating a diet rich in […]

22 01, 2016

Iron: A Vegan Nutrition Primer

By |2017-05-24T07:15:22-04:00January 22nd, 2016|3 Comments

lentil soupGetting plenty of iron on a vegan diet is easy. Plant foods can be among the richest sources of this nutrient. For example, ½ cup of cooked lentils has nearly twice the iron as four ounces of beef—a food generally thought of as an iron superstar. It’s not surprising that vegans and vegetarians often consume more iron than meat-eaters (1).

But vegans also have somewhat higher iron requirements according to the Food and Nutrition Board (FNB) which is the group that establishes iron recommendations for Americans. Because iron from plant foods […]

18 12, 2015

Lettuce and Bacon and the Environment: Some Thoughts for Vegan Activists

By |2015-12-18T06:44:40-05:00December 18th, 2015|Tags: , |20 Comments

lettuce bacon


Is lettuce really worse for the environment than bacon? That’s what the latest headlines say, based on findings from new research at Carnegie Mellon University in Pittsburgh.

Allegedly, lettuce produces more greenhouse gas (GHG) emissions than unhealthy foods like bacon. The media have gleefully proclaimed, based on this study, that vegetarian diets are bad for the environment.

But that’s not what the study showed. It’s not even what the study looked at. It looked at what happens when people eating a usual American diet shift towards a healthier eating pattern as […]

4 04, 2013

Iron Nutrition: Why the Rules are Different for Vegans

By |2013-04-04T14:56:14-04:00April 4th, 2013|Tags: , |25 Comments

One of my vegan cooking gurus, Isa Chandra Moskowitz, recently posted directions for producing perfectly browned tofu. She advises making it in a well-seasoned cast iron pan. I don’t have a cast iron pan, but am thinking about getting one. I eat tofu every single day, and love when it’s perfectly browned, so it deserves its own cookware.

Lately, though, people seem to be abandoning their cast iron pans. They are worried about the iron leaching into their food and causing iron overload.

It’s true that cooking in cast iron (and also stainless steel) can increase the iron […]

9 09, 2019

Recommended Supplements: A Vegan Nutrition Primer

By |2019-09-10T11:21:55-04:00September 9th, 2019|Comments Off on Recommended Supplements: A Vegan Nutrition Primer

Vegans are sometimes tempted to deny the need for supplements. The fear is that any suggestion that our diet could fall short of providing adequate nutrition makes it appear “unnatural” or inferior. But the concept of naturalness is meaningless when it comes to dietary choices. Even if we wanted to, we couldn’t approximate the diet (or more likely, diets) that our prehistoric ancestors ate. And let’s face it, there is nothing the least bit natural about raising animals on factory farms.

A vegan diet requires supplementary vitamin B12 at the very least. And […]

31 12, 2018

Going Vegan in the New Year: Seven Tips for Success

By |2018-12-31T12:57:21-05:00December 31st, 2018|Tags: , , , |6 Comments

Whether you are diving

head first into a vegan lifestyle for the new year, or beginning a transition to veganism over the next months, here are seven tips to increase your chances of success.


Learn About Nutrition

You don’t have to know a lot, but you need to know something. The idea that simply eating a variety of whole plant foods will magically meet your needs for protein, calcium, iron and other nutrients is not true and it is dangerous advice. For quick overviews on the basics, see my Plant Plate, my Vegan […]

5 07, 2018

Your Vegan Kitchen is a Protest Kitchen

By |2018-07-05T11:05:01-04:00July 5th, 2018|13 Comments

In our new book, Protest Kitchen: Fight Injustice, Save the Planet, and Fuel Your Resistance One Meal at a Time, Carol J. Adams and I suggest that your food choices offer a way to challenge the rise of repressive and regressive values. That is, a vegan diet offers opportunities not just to confront factory farms and environmental destruction, but also to impact misogyny, racism, and injustice.

Our book is headed to the printer this week and is due to arrive in bookstores in the fall, but it’s available for preorder on

7 05, 2018

Protest Kitchen

By |2018-10-29T19:02:15-04:00May 7th, 2018|Comments Off on Protest Kitchen

Protest Kitchen is an empowering guide to the food and lifestyle choices anyone can make for positive change in the face of the profound challenges of our time. Our food choices not only affect personal health and the environment, but are also tied to issues of justice, misogyny, national security, and human rights. Protest Kitchen is the first book to explore the ways in which a more plant-based diet challenges regressive politics and fuels the resistance.

A provocative and practical resource for hope and healing, Protest Kitchen, addresses all of the impacts of food choices and provides practical guidance for making […]

21 03, 2018

Shifting From Vegan to Paleo is a Step in the Wrong Direction

By |2018-03-21T17:24:45-04:00March 21st, 2018|15 Comments

Is there such a thing as the one and only healthy way to eat? Best-selling authors like Dr. Mark Hyman would like you to think so.

Recently, he’s become a proponent of an eating style that he calls “pegan,” which as you might guess is a portmanteau of Paleo and vegan. In designing this diet, Dr. Hyman says that he “synthesized the best aspects of each and integrated them with the anti-inflammatory and detoxification principles of functional medicine to create a balanced, inclusive dietary plan that changed my life and my patients’ […]

9 11, 2017

Fortified Soy Milk is Healthy Alternative to Cow’s Milk for Toddlers

By |2017-11-09T14:20:53-05:00November 9th, 2017|12 Comments

A joint news release from Dietitians of Canada and the Canadian Paediatric Society urges parents to be careful in their selection of milks for young children. Specifically, they are concerned about the low protein and mineral content of unfortified plant milks.

I agree with most of what they say. Unfortified plant milks should not be a main part of toddlers’ diets. It’s also likely, as they suggest, that there are advantages to providing children with either breast milk or commercial infant formula up to the age of two years. But I disagree […]

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