Using Dried Fruit - The Vegetarian Resource Group

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Vegan CheeseNew and Improved VersionsBy Melanie Campbell, VRG Dietetic InternDO YOU MISS CHEESY PIZZA OR AT LEAST THEconsistency of cheese on pizza? The last fewyears have seen a boom in the vegan cheesemarket (including options from across the Atlantic).Today, there are several different companies producinga variety of vegan cheese alternatives that make thatcheesy pizza a possibility.At first glance, vegetarian cheese and vegan cheesemay appear to be one and the same, but a closer reviewof the ingredient lists reveals the difference betweenthe two types. Vegetarian cheese may contain casein,enzyme-modified cheese flavor (a derivative of culturedmilk), butterfat, and, on occasion, goat’s milk andcream. Each of these ingredients is derived from animals.Vegan cheese is a non-dairy alternative that isoften made from soy products (tofu, soy flour, tempeh),rice flour, potato starch, or almonds.NUTRITIONThe nutritional content of vegan cheeses may vary.Vegan cheese slices contain 35-70 calories per serving,depending on the brand; dairy cheese slices yieldapproximately 50 calories each. Vegan cheese in blockform can contain 40-100 calories per 1-ounce serving,compared to 90 calories from 1 ounce of dairy cheese.Protein content in vegan cheese is low compared todairy cheese, but this is due partly to the smaller servingsize, which is less than 1 ounce. Vegan cheese sliceshave 1-2 grams of protein, while dairy versions have 4grams of protein per slice. Vegan cheese in block formcontains 0-4 grams of protein per 1-ounce serving; itsdairy counterparts usually contain 7 grams of protein.The vegan alternatives to cream cheese run approximately80-85 calories per 2-Tablespoon serving size,compared to dairy cream cheese’s 100 calories. Vegansour cream alternatives contain 50-85 calories per 2-Tablespoon serving size, while dairy-based sour creamhas 60 calories. Grated Parmesan cheese alternativescontain 15 calories per 2 teaspoons; grated dairyParmesan cheese provides 20 calories.Dairy cream cheese and grated Parmesan have 2grams of protein per serving, as do the vegan versions.The grated Parmesan contains less protein due to thefact that its serving size is so small (one third of anounce). Both vegan and regular sour cream have verylittle protein (1 gram per serving).The fat and saturated fat content in vegan cheeseis often, but not always, less than its dairy counterpart.Sodium content in vegan cheese is variable. The sodiumcontent can be equal to or higher than the dairy version,depending on the product.If you intend to use vegan cheese as a source ofcalcium and vitamin D, you may want to supplementelsewhere in your diet. With the exception of theGalaxy brand (Vegan and Rice Vegan cheese), mostvegan cheese barely contains calcium, much less vitaminD. Fortified soy products (tofu, soymilk, etc.) anddark leafy green vegetables are some good sources ofcalcium. Adequate sun exposure; vitamin D-fortifiedsoymilk, juices, and cereals; and calcium supplementswith vitamin D are good sources of vitamin D.TASTEIn a blind taste test (using VRG staff and volunteers),all vegan cheeses listed in the article were sampled.Some of these vegan cheeses were readily available inlocal health foods stores, and many can be purchasednationwide.• Tofutti Soy Cheese Slices was the most preferredcheese slice alternative.• Sheese Cheese Alternative, in block form, waschosen as the brand with the most palatable flavor.• Tofutti’s Better Than Cream Cheese was the clearwinner amongst the cream cheese alternatives.It most resembled its dairy counterpart for flavorand spreadability.• Vegan Gourmet and Tofutti tied for best sour creamalternative. They both had a nice tangy taste.14 Issue Three 2008 VEGETARIAN JOURNAL
• Road’s End Organics Cheddar Style Chreese Mixwas the favorite in the dip category. Despite theextra preparation required (as compared to the readyto-usedip in the jar), the flavor was delicious.• The more moisture and fat a cheese contains, theeasier it is to melt. The more protein it contains, thetougher it will become when heated. With regardto meltability, VeganRella, Cheezly, and VeganGourmet were the best. VeganRella and Cheezlycould stretch once melted. Cheezly did not havegreasy pools and would be ideal for making pizza.COSTThe average cost per item (for 4-11 ounces of product;see brand lists below and on the following page foractual package size) if purchased in a supermarketchain or health foods store is approximately $3.Cheezly and Sheese are only available from onlineretailers, such as Pangea and Vegan Essentials. Theiraverage cost, not including shipping and handling, isapproximately $9 for 7-9 ounces of product. Soyabeland Soyadelia are German products from the Soyatoo!company, which makes Soy Whip. Currently, they arenot available in the United States.With all the vegan cheese alternatives available, thereis no reason to feel deprived. So, go make that pizza!REFERENCE• Brown, Amy Christine. Understanding Food:Principles and Preparation, 2 nd edition. Belmont,CA: Wadsworth Publishing, 2004.VEGAN CHEESE BRANDSAND PURCHASING INFORMATIONCHEEZLY• Products— Slices: Cheddar, Mozzarella— 7-Ounce Blocks: Cheddar Style with Bacon-Style Pieces, Edam, Garlic and Herb, Gouda,Mature Cheddar, Mature Cheddar (White),Mozzarella, Nacho• Brand Characteristics: Vegan; dairy/cholesterol/GMO/wheat/gluten-free; no hydrogenated fats,artificial colors, or preservatives• Where to Purchase: , Vegan EssentialsGALAXY NUTRITIONAL FOODS• Products— Rice Vegan Slices (8 slices): American,Cheddar, and Pepper Jack— Vegan Slices (8 slices): American, Mozzarella— Vegan Blocks (8 ounces): Cheddar, Mozzarella— Vegan Grated Topping (4 ounces): Parmesan• Brand Characteristics: 100% non-dairy; casein/lactose/cholesterol/soy/gluten/preservative-free;zero trans fat• Where to Purchase: ,many grocery stores nationwide, online storesPANOS• Product— VeganRella (8-ounce block): Cheddar,Mozzarella• Where to Purchase: Grocery stores nationwideROAD'S END ORGANICS• Products— “Chreese” mix (1.1-ounce powder): Cheddar,Gluten-Free Alfredo, Gluten-Free Cheddar,Mozzarella• Product Characteristics: Vegan; casein-free;dairy-free; egg-free; soy-free• Uses: With pasta or on grilled cheese,pizza, lasagna, casseroles, and subs(Continued on next page)VEGETARIAN JOURNAL Issue Three 2008 15
Page 1 and 2: VOLUME XXVII, NO 3Fast Sandwich Spr
Page 3: MANAGING EDITOR: Debra WassermanSEN
Page 6 and 7: Dried FruitTreasures to Savor All Y
Page 9 and 10: APPLE-CARROT-CELERYSALAD WITH DRIED
Page 11 and 12: An Update on RennetBy Jeanne Yacoub
Page 13: no cheese made with microbially-der
Page 17 and 18: NUTRITIONAL CONTENT OF VEGANCHEESE
Page 19 and 20: NUTRITIONAL CONTENT OF VEGANCHEESE
Page 21 and 22: whole grain cold cereal; thinly sli
Page 23 and 24: When you eat out, do you ALWAYS ord
Page 25 and 26: link between childhood dairy intake
Page 27 and 28: SIDE DISHESGarlic Mashed Potatoes:
Page 29 and 30: BAKED ONIONS(Makes 50 portions)Fift
Page 31 and 32: THE ASIANVEGANKITCHENBy Hema Parekh
Page 33 and 34: VRG CatalogBooksMeatless Meals for
Page 35 and 36: IDON’T KNOW ABOUT YOU, BUT WHEN I

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