On The Menu
Ten reasons to have vegan options
By Linda Soper-Kolton
Decisions about food can be among the most complex that camp leaders have to make. Ensuring that the most important boxes of quality, cost, availability, safety, and nutrition are checked is serious business. And yet today, food choices thread the needle through so much more. Environmental impact, compassion, inclusivity, and an increased focus on health present even more fodder for thought. Choosing vegan options for a menu can help reflect the many critical factors that are—or should be—top of mind in the decision-making process.
© Can Stock Photo / marilyna
Know that veganism is cool. Cooler than ever, in fact, and there’s no reason why your camp can’t ride the wave of this important trend. Location, activities, costs—these are just some of the considerations. But if parents want happy kids, they know camp food is at the top of the list. Offering meals that lead the way in terms of nutrition, lifestyle and ethical trends, and awareness of the environmental impact of these choices can be a competitive differentiator, helping to draw new families to your camp.
Nourish young bodies. Whether a child is spending a summer or a week, the trust a parent puts in camp leadership carries with it an important responsibility. Incorporating plant-based meals in a menu demonstrates to parents that leaders and staff members are doing their best to make a positive, healthy impact on growing children. Whole foods like vegetables, grains, legumes, nuts, seeds, and fruits can be used to create dishes like meatballs, macaroni and cheese, egg salad, burgers, and sloppy joes—already at the top of the list of familiar favorites for families, and what parent isn’t interested in getting their child to eat more vegetables?
Support critical-thinking skills. A good camp leaves its mark on young people. Camp is more than games. Kids are thrilled to be out of school and away from homework, but built into all the fun are the day-to-day dynamics that teach lessons about community, teamwork, new ideas, problem-solving, leadership, compassion, and, ultimately, critical thinking. All of these skills come to bear when considering how individual choices impact others, and almost nowhere is that more important than in the choices made about what campers do three or more times a day. The link between what is put on the menu and how it is used as a learning opportunity is a strong one.
Buy local. COVID-19 continues to cast a long shadow on everyday life. Last summer, as camps were opening, many found the virus’ impact was still present in unexpected places, like food service. Shortages and delays in deliveries meant many camps needed to make last-minute menu changes and shuffle kitchen work. None of us know what this summer will bring, but by creating a plant-forward menu, the supply chain can be shortened through partnerships with local farms instead of relying solely on large vendors who rely on transportation and other businesses for their inventory. Using locally grown fruits and vegetables puts dollars into the economy that surrounds a camp.
Removes top allergens. What camp hasn’t had to make accommodations for food allergies? The top two most-common food allergens for children are eggs and milk. Rather than having to create special menus, incorporating vegan options solves that problem automatically. Vegan meals are naturally free from eggs and dairy, and by creating dishes that are fun and nutritious for everyone, children with allergies can feel included, not different from other campers. In addition to removing these top allergens from the menu, possible cross-contamination can be eliminated, which makes kitchen production and service easier for staff and safer for kids.
Nature needs your help. Summer camp brings to mind the great outdoors. In fact, many parents choose camp for their children to help instill an appreciation and reverence for nature. Sadly, the undeniable implications of animal agriculture on the climate and environment are top of mind. While the production and consumption of all food has an impact on carbon emissions, more and more scientific data note that animal-based foods produce about twice as much as plant-based ones do. As camp leaders, almost nothing is more important than the protection of the planet. Animal agriculture also contributes to deforestation and species extinction, certainly at odds with the values of outdoor summer camps. Offering a plant-forward or vegan menu demonstrates that camp leadership values the health and future of the planet and its inhabitants.
Food from plants is economical and nutritionally dense. Grains and pulses, beans and legumes, fruits and vegetables—all of these foods not only can be stretched to feed a crowd without diminishing nutritional value but can be used to create dishes full of flavor and visual appeal, too. Food choices made for crowds often substitute bulk for real nourishment. Food that is nutritionally dense fills and fuels campers more efficiently than empty calories do.
Follow the wisdom. Individual choices matter but when institutions around the country and the world are leaning into plant-forward meals, know that these changes are backed by solid success indicators and bottom-line benefits. According to U.S. News and World Report, numerous schools around the country are shifting to vegetarian and vegan options. In fact, some schools and institutions are joining forces with the Meatless Monday campaign, which guides the implementation of plant-based meals in schools, hospitals, workplaces, and communities. And take note of restaurants in places like New York, Washington, D.C., New Orleans, California, the United Kingdom, and Australia, which are all moving to robust vegetarian options and full-blown vegan menus.
Highlight cultural inclusivity. Some of the most delicious and nutritious vegan recipes originated in countries and cultures that have, for various reasons, been eating plant-forward food for a long time. Featuring dishes from diverse regions in Africa, Asia, the Middle East, and South America, as well as the U.S., is an opportunity to demonstrate valuable international contributions and help unite the multicultural world we live in today. When families see themselves represented in menus, the affinity for a camp can grow.
Vegan food is delicious! The bottom line is important, but the real bottom line in food service is people eating and enjoying food, which is why we’re sharing a few of the kid-tested, parent-approved recipes from our own summer-camp program. These recipes are featured in the cookbook Compassionate Cuisine and can be simplified and scaled to support a camp’s needs.
With summer quickly approaching, consider the important role that food can play in an organization and community, and consider all of the reasons why vegan options on the menu should be considered this year.
Linda Soper-Kolton is a vegan chef, cookbook author, instructor, and director of Catskill Animal Sanctuary’s Compassionate Cuisine program. Celebrating its 20th year, Catskill Animal Sanctuary is located in upstate New York and has saved thousands of animals through emergency rescue and game-changing educational programming for adults and youth that includes virtual and in-person classes. Reach her at linda@casanctuary.org, www.casanctuary.org, On instagram @catskill_animal_sanctuary and @addlovestir.
Ultimate Tofu Scramble
Serves 4
Allergen Notes: Gluten-free, peanut-free, nut-free
Ingredients:
2 tablespoons olive oil
½ medium onion, finely chopped, about a 1/2 cup
1 red bell pepper, seeded and chopped in ¼-inch pieces, about 1 cup
½ cup sliced mushrooms
2 large cloves garlic, minced, about 2 teaspoons
1 teaspoon ground cumin
¾ teaspoon black salt* or substitute regular salt
½ teaspoon ground turmeric
1 (14- to 16-ounce) package of firm tofu, drained and rinsed
¼ cup nutritional yeast
Large handful of fresh baby spinach, chopped, about 1 cup packed
1 medium avocado, pitted and diced
Ground black pepper, to taste
Optional: Salsa to garnish
*Black salt (kala namak) can be purchased online and contains sulfur, which creates an eggy scent and taste.
Directions:
Heat oil in a large pan over medium heat. Cook onion, stirring occasionally, for 8 to 10 minutes until soft. Add bell pepper, mushrooms, garlic, cumin, black salt, and turmeric. Cook for another 8 to 10 minutes, or until vegetables are tender. Using the hands, crumble the tofu into the pan and stir. Stir in nutritional yeast and spinach. Cook for another several minutes or until all the ingredients are combined, any excess liquid has cooked off, and flavors have begun to mingle. Remove from heat, gently stir in avocado, and season with salt and pepper, to taste. Garnish with salsa. Serve immediately.
Eggless Egg Salad
Serves 4
Allergen Notes: Gluten-free, peanut-free, nut-free
Ingredients:
1 (14- to 16-ounce) package firm tofu, drained and rinsed
½ cup vegan mayonnaise
2 tablespoons nutritional yeast
1 tablespoon yellow mustard
1 teaspoon ground turmeric
½ to 1 teaspoon black salt* or substitute regular salt (start with ½ teaspoon and taste)
Ground black pepper, to taste
2 stalks celery, chopped into ¼-inch pieces, about 1 cup
½ small red onion, finely chopped, about 1/4 cup
2 tablespoons chopped fresh parsley
Optional add-ins:
Chopped dill pickles
Chopped fresh parsley, dill, or tarragon
Cayenne pepper
To Serve:
Sliced bread, or pita bread
Fresh salad greens
Crackers
*Black salt (kala namak) can be purchased online and contains sulfur, which creates an eggy scent and taste.
Directions:
Press tofu to remove excess water by wrapping the block in a double layer of paper towels. Lay a cutting board on top and place something slightly heavy on it, like a couple cans of beans. Let sit for about 10 minutes.
In a medium bowl, whisk together mayonnaise, nutritional yeast, mustard, turmeric, black salt, and pepper. Using the hands, crumble tofu in small pieces in a bowl with the dressing, and mix. Stir in celery, onion, and parsley. Mix in other optional add-ins and serve immediately or chill until ready to serve.
Blueberry-Banana French Toast Casserole
Serves 6 to 8 people
Allergen Notes: Peanut-free, soy-free. Nut-free without pralines.
Ingredients:
Praline Topping
1/4 cup vegan butter or coconut oil
1 cup brown sugar, packed
1/2 cup maple syrup
1 cup finely chopped pecans
French Toast
1 large (14- to 16-ounce) French baguette
2 large, ripe bananas, peeled and sliced into ¼-inch thick rounds
2 cups fresh or frozen and thawed blueberries
2 cups unsweetened non-dairy milk (If using sweetened milk, slightly reduce maple syrup)
1/2 cup maple syrup
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
Directions:
Preheat the oven to 375°F. Lightly oil a 9 inch-square casserole dish. To make the praline topping, melt the butter in a small pot over medium heat. Add brown sugar and syrup. Stir and bring to a simmer, then continue to cook, while stirring occasionally, for about 5 minutes, or until sugar is dissolved. Stir in pecans and turn off the heat—leave the pot on the stove to keep warm, or else mixture will harden. If praline mixture hardens, reheat for a few minutes while stirring occasionally.
Cut the baguette into ½ inch-thick slices. Arrange one layer on the bottom of the casserole dish. Arrange banana slices in a single layer on top of the bread. Sprinkle about half of the blueberries over the bananas. Using about half of the praline mixture, drop spoonfuls of the topping over the blueberries—they will spread during baking. Add another layer of bread, then bananas, and top with remaining blueberries. Set aside.
In a medium bowl, whisk together milk, syrup, vanilla, and cinnamon. Pour mixture over bread, making sure to saturate all the top pieces with the mixture. Spoon on the remaining praline topping.
Cover the dish with foil and place the dish on a baking tray. Bake for about 35 to 40 minutes, removing foil for the last 10 minutes. Liquid should be bubbling around the sides and corners. Remove from the oven and let sit for a few minutes before serving. If you are making this in advance, bake and cool the dish, cover with foil, and refrigerate overnight. Reheat in the oven at 350°F for about 20 minutes the next day.
Chickpea Waldorf Salad
Serves 6 to 8
Allergen Notes: Gluten-free, peanut-free, soy-free. Nut-free without walnuts.
Ingredients:
⅓ cup unsweetened, plain non-dairy yogurt
⅓ cup soy-free vegan mayonnaise
2 tablespoons fresh lemon juice
½ teaspoon salt
3 cups cooked chickpeas or 2 (15 ½-ounce) cans, drained and rinsed
1 medium apple, chopped, about 1 cup
3 stalks celery, about 1 cup, chopped into ¼ inch pieces
2 cups seedless green grapes, halved
1 cup dried cranberries
1 cup walnuts, chopped, optional (or substitute sunflower or pumpkin seeds)
For Serving:
Salad greens
Pita bread (or gluten-free bread or crackers)
Sprouts
Directions:
Whisk yogurt, mayonnaise, lemon juice, and salt in a large bowl. Add chickpeas, apple, celery, grapes, cranberries, and walnuts to the bowl and toss to combine. Serve immediately. Salad will keep for several days in the refrigerator.
Alexandra Shytsman
Stovetop Mac and Cheese
Serves 6 to 8 with leftover sauce
Allergen Notes: Gluten-free option, peanut-free, nut-free, soy-free
Special Equipment: Blender
Ingredients:
Cheese Sauce
4 medium carrots, peeled and roughly chopped, about 2 heaping cups
2 medium waxy potatoes, peeled and cubed, about 2 heaping cups
½ medium onion, roughly chopped, about ½ cup
3 large cloves garlic, peeled
2 tablespoons olive oil
2 cups unsweetened non-dairy milk
1 (15.5-ounce) can chickpeas, drained and rinsed
¼ cup nutritional yeast
2 tablespoons fresh lemon juice
2 teaspoons yellow mustard
¾ teaspoon ground turmeric
1 teaspoon salt
1 pound elbow or shell macaroni, regular or gluten-free
Directions:
To make the cheese sauce, place carrots, potatoes, onion, garlic, and oil in a pot and cover with milk. Bring to a boil, then reduce heat and simmer until the vegetables are soft, about 10 minutes. Remove from heat and carefully pour into the blender. Add chickpeas, nutritional yeast, lemon juice, mustard, turmeric, and salt. Loosely cover, allowing steam to escape, and blend until smooth and glossy.
Cook pasta according to package directions. When done, drain and return it to the pot. Add most of the cheese sauce and stir to combine. It will seem very saucy, but the pasta will absorb some of the sauce as it sits. Serve immediately, drizzled with additional sauce, or transfer to a casserole dish and bake. Extra sauce can be stored in the refrigerator for up to 5 days or frozen for up to 6 months.
Lentil Sloppy Joes
Makes 6 to 8 servings
Allergen notes: Gluten-free option, peanut-free, nut-free, soy-free
Ingredients:
1 cup dry brown lentils
1 tablespoon olive oil
1 medium yellow onion, chopped
½ cup water
¼ cup tomato paste
1 tablespoon brown sugar
1 tablespoon apple cider vinegar
1 tablespoon molasses
1 tablespoon prepared mustard
1 ½ teaspoons salt
1 ½ teaspoons smoked paprika
½ teaspoon garlic powder
To serve, soft buns (gluten-free, if desired)
Directions:
Pick over the lentils, discarding any withered ones or stones. Place in a medium saucepan, cover generously with water, and bring to a boil. Lower the heat and simmer for 25 minutes, until tender. Drain the lentils and set aside until needed.
In a medium saucepan (it can be the same one you cooked the lentils in), heat the oil over medium-high heat and add the onion. Cook, stirring frequently, for 7 to 10 minutes, until the onion is softened and golden brown. Add the lentils and the remaining ingredients, mix well, and simmer for 10 minutes to blend the flavors. Serve immediately on buns. This can be refrigerated for up to 5 days.
Alexandra Shytsman
Scarlet Black Bean Burgers
Makes about 8 to 10 burgers
Allergen Notes: Gluten-free, peanut-free, soy-free. Nut-free option.
Special Equipment: Food processor
Ingredients:
2 tablespoons of oil
1 medium beet, peeled and cut into chunks, about 1 cup
2 medium carrots, peeled and cut into large pieces, about 1/2 cup
1 small onion, peeled, cut into chunks, about ½ cup
5 ounces button mushrooms
3 to 4 cloves garlic, peeled
1 cup old-fashioned oats
½ cup walnuts (or substitute sunflower or pumpkin seeds)
2 teaspoons chili powder
2 teaspoons smoked paprika
1 teaspoon cumin
1 teaspoon salt
1 (14.5-ounce) can black beans, drained and rinsed
1/2 cup soy-free vegan mayonnaise
For Serving:
Buns (gluten-free, if desired), lettuce, tomato, avocado
Directions:
Preheat the oven to 375ºF. Line a baking tray with parchment paper. Spread olive oil on the paper. Set aside. Place beets, carrots, onion, mushrooms, and garlic in the bowl of a food processor. Pulse until finely chopped. Empty into a large bowl. Next, place oats, walnuts, chili powder, paprika, cumin, and salt into the processor and pulse until chopped, leaving some texture to the nuts and oats. Empty into bowl with beet mixture. Finally, place beans and mayonnaise in the food processor and pulse to combine, leaving some texture to the beans. Empty into the bowl with the other ingredients and mix everything together.
Using a medium portion scoop or ⅓ measuring cup, scoop mixture onto prepared baking tray. Use an offset spatula or knife to pat down and create uniform patties that are 1 1/2 inches thick and about 3 inches wide. Bake for about 30 minutes. Remove tray from oven and let burgers sit for about 5 minutes to set. Serve alone or on buns. Refrigerate extra cooked burgers for up to 5 days, or freeze between layers of parchment paper in a covered container.