Vegan Month revealed: the hottest trends and how to go vegan on a shoestring budget

From iol.co.za

November is World Vegan Month, a time when people around the world explore veganism, learn more about animal welfare and think about how their food choices affect the planet.

Whether you’re already a vegan or just curious, this month is an opportunity to discover how simple, affordable and rewarding a vegan lifestyle can be.

The rise of veganism

Veganism has grown beyond being a niche movement. Supermarkets now offer a wide range of vegan alternatives and restaurants across South Africa are adding more vegan options to their menus.

According to research from Euromonitor, global sales of vegan foods have continued to rise, with consumers seeking healthier and more sustainable eating habits.

In South Africa, vegan-friendly food brands and small local businesses are expanding quickly, offering vegan versions of traditional dishes like bobotie, chakalaka and bunny chow.

Chilli con carne with roasted chickpeas and mint yoghurt is a hearty, flavourful dish that combines the warmth of spiced beans and vegetables with the crunch of roasted chickpeas.   Image: Unsplash/Calum Lewis

Vegan trends to watch

Vegan proteins

Vegan protein sources are becoming more varied and accessible. Lentils, chickpeas, black beans, tofu, tempeh and seitan remain staples, but local producers are developing new products using indigenous ingredients such as cowpeas and bambara nuts.

These crops are not only nutritious but also climate-resilient, making them important for sustainable food systems.  

Dairy alternatives

Vegan milks such as oat, almond and soy have long been popular, but new varieties made from macadamia, pea and rice are entering the market.

Many coffee shops now offer these options at no extra cost. Vegan cheeses and yoghurts are also improving in taste and texture, giving consumers more realistic substitutes for dairy products.

Sustainable eating

Veganism today is not just about avoiding animal products. It also includes reducing food waste, choosing local produce and supporting environmentally responsible farmers.

More people are paying attention to how their food is grown and transported. This shift has encouraged farmers’ markets and community-supported agriculture programs to grow in popularity.

Fusion and African-inspired vegan meals

Chefs are reimagining traditional African meals with vegan ingredients.

Dishes like vegan samp and beans, mushroom stews and maize-based breakfast bowls are becoming common in both home kitchens and restaurants.

These meals celebrate familiar flavours while promoting healthier, plant-forward eating.

How to go vegan on a budget

One of the biggest misconceptions about veganism is that it’s expensive. While some speciality products can be costly, eating vegan can actually be more affordable when focusing on whole foods and local ingredients.

Plan your meals

Meal planning helps avoid waste and reduces impulse purchases. Start with simple, versatile ingredients like rice, lentils and seasonal vegetables. Cook in batches and freeze portions for later use.

Buy in bulk

Staples such as beans, grains, nuts and seeds are cheaper when bought in bulk. Local markets and cooperatives often sell these items at lower prices than supermarkets.

Cook from scratch

Preparing your own meals from raw ingredients is cheaper and often healthier than buying processed vegan alternatives.

Homemade hummus, veggie burgers and nut milks can be made at a fraction of store prices.

Use local produce

South Africa has a wide variety of affordable fruits and vegetables. Seasonal produce like spinach, butternut, tomatoes and sweet potatoes can form the base of nutritious vegan meals.

Supporting local farmers also strengthens the economy and reduces carbon emissions from imported goods.

Limit processed foods

While it’s tempting to buy ready-made vegan nuggets or cheeses, these products can quickly add up in cost.

Treat them as occasional conveniences rather than daily staples.

https://iol.co.za/lifestyle/food-drink/2025-11-04-vegan-month-revealed-the-hottest-trends-and-how-to-go-vegan-on-a-shoestring-budget/ 

6 meals that prove vegan food can be comforting, hearty, and nostalgic

From vegoutmag.com

By Cecilia Lim

Classic comfort meets conscious eating in these hearty vegan meals that taste like home, minus the heaviness 

Comfort food has a way of speaking to the soul. For me, it’s tied to late Sundays in the kitchen, when the smell of garlic and onions meant something warm was on the way. Comfort was never fancy, just familiar.

When I began exploring vegan cooking, I wondered if those same memories could live in a plant-based dish.

To my surprise, they not only could, they thrived. The heart of comfort food isn’t in butter or beef; it’s in warmth, patience, and the act of nourishing someone, including yourself.

Here are six meals that prove you can have all the nostalgia, flavour, and heart without a drop of dairy or meat.

1. Creamy mushroom stroganoff

When I was growing up, my mom’s beef stroganoff was a winter staple. Rich, tangy, and creamy, it was the kind of dish that seemed impossible to veganize. But one cold evening, I decided to try.

I sautéed a mix of cremini, oyster, and shiitake mushrooms until golden, added a splash of soy sauce for depth, then folded in cashew cream and Dijon mustard. The result was as comforting as I remembered, only lighter and somehow cleaner on the palate.

Research shows that mushrooms’ natural glutamates deliver that same “meaty” umami depth we associate with animal dishes without the saturated fat. They’re rich in antioxidants too, which makes them both hearty and nourishing.

Serve it over wide noodles or mashed potatoes, and it’s a cosy meal that bridges nostalgia and nourishment perfectly.

2. Lentil shepherd’s pie

Mashed potatoes are my love language. When I first made vegan shepherd’s pie, I wasn’t trying to reinvent anything; I just wanted that feeling of home.

I layered a base of lentils, carrots, and peas simmered in tomato paste and thyme, then spread a thick cloud of mashed potatoes on top. The trick is to bake until the edges bubble and brown. That’s where the flavour hides.

Lentils, it turns out, are a powerhouse. According to Harvard T.H. Chan School of Public Health, they’re low in sodium and saturated fat, and high in potassium, fibre, folate, and plant chemicals that promote health. Their earthy flavour pairs beautifully with creamy potatoes and roasted vegetables.

Every spoonful feels like Sunday dinner: hearty, grounding, and deeply satisfying.

3. Vegan mac and “cheese” bake

When my sons were little, boxed mac and cheese was our weeknight rescue meal. These days, I make a version that keeps that same creamy comfort but skips the dairy.

Blending soaked cashews with roasted sweet potatoes, nutritional yeast, and a touch of lemon creates a sauce so velvety you’d swear it was cheese-based. Baked until golden and slightly crisp on top, it’s pure nostalgia in a casserole dish.

Comfort food can absolutely be feel-good food, and this dish proves it.

4. Chickpea pot pie

Pot pie nights were always my favourite, with flaky crust, creamy filling, and the smell of herbs drifting through the kitchen. Today, my vegan version keeps all that magic alive.

I make the filling with chickpeas, diced potatoes, celery, and carrots simmered in vegetable broth thickened with oat milk and flour. A simple homemade crust, or store-bought puff pastry if you’re in a hurry, seals it all in.

Chickpeas are rich in plant protein, fibre, iron, potassium, and magnesium, nutrients known to support heart health and metabolic wellness. They bring the same creamy, satisfying bite you’d expect from chicken or cream with added nutrients to spare.

It’s one of those meals that makes the house smell like a memory.

5. Jackfruit BBQ sandwiches

When summer rolls around, I think of smoky cookouts, sticky fingers, tangy sauce, and soft buns. Jackfruit has become my go-to way to recreate that joy minus the pulled pork.

Simmer canned young jackfruit in BBQ sauce, apple cider vinegar, and smoked paprika until it shreds apart like tender meat. Pile it high on toasted buns with coleslaw, and you’ve got yourself a sandwich that’s equal parts sweet, smoky, and messy, the way BBQ should be.

The first time I served it, my youngest son didn’t believe it was fruit. That’s how close the texture gets.

6. Banana oat bread pudding

This dessert is a love letter to my mom’s bread pudding, which she used to make whenever we had stale loaves around. My version keeps her spirit intact but swaps the eggs and cream for ripe bananas and almond milk.

Cubes of day-old bread soak up a mixture of mashed banana, oat milk, maple syrup, and cinnamon before baking into something golden and fragrant. Served warm with a drizzle of vegan caramel or coconut cream, it’s the ultimate cosy treat.

Every bite feels like a familiar hug, just a little kinder to your body and the planet.

The bigger picture

What I’ve learned through vegan comfort cooking is that memory lives in more than just flavor. It lives in the act of care.

When we reimagine our favorite meals with plants, we’re not giving anything up. We’re expanding the circle of comfort to include the world around us.

Whether you’re cooking for family, friends, or just yourself after a long day, these meals remind us that warmth, love, and connection are the true ingredients of comfort food.

https://vegoutmag.com/food-and-drink/c-6-meals-that-prove-vegan-food-can-be-comforting-hearty-and-nostalgic/

Veganism Then and Now

From earthday.org

By Bryndis Davis

World Vegan Day celebrates people who don’t eat meat or other animal products, including eggs, milk, cheese, honey, or even whey. No animal based cheesecake, mayonnaise, or buttercream frosting. No smoked salmon or gelatine gummy bears. And absolutely no jerk chicken. 

But what vegans lose in choices, they make up for in fulfilling love for our planet and fellow animals. Besides, there are plenty of plant-based, dairy-free options out there — many of which are more wholesome than non-vegan products. 

What is more, some vegan and vegetarian diets come with reported health benefits. Vegetarian diets are associated with lower cholesterol, lower blood pressure, and decreased risks of cancer, Alzheimer’s, and worsening arthritis symptoms.

A 2016 study by Oxford Martin Scholars predicted that if a global shift was made towards a vegan diet, an estimated 8 million lives could be saved by 2050 compared to current global eating trends. The same study also estimated that food-related greenhouse gas emissions could be reduced by 29–70% if more of us went vegan.

Veganism exists along a spectrum, all vegans reject eating meat and dairy products but some choose not to eat honey or many reject using any animal-based products such as leather or pearl. Most vegans make personal commitments to support animal welfare and reduce causing harm to animals in every instance that they can. 

So, where did veganism come from and what kinds of peoples has it touched throughout history? Who were the first vegans and how has veganism changed over time? 

Early Religions and Vegan Ethos

                                                                                           Ruins of the village Mehrgarh

The first religious vegan community dates back to 7000 BCE on the Indus river in a village known as Mehrgarh. Hinduism, a religion known for its reverence for living beings and for adhering to a non-meat diet, traces its philosophical roots back to this village. Later texts attest to their practice of nonviolence towards animals:

One is dearest to god who has no enemies among the living beings, who is nonviolent to all creatures.

Bhagavad Gita, Chapter 10, Verse 20

Hindus aren’t the only religious group to embrace plant-based diets. In the Hebrew Bible, or Old Testament, the book of Genesis describes the Garden of Eden as a paradise where humans and animals were originally herbivorous. 

Genesis 1:29 states that God gave the first humans “every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it” for food. Verse 30 adds that “every green plant” was provided for all living creatures. According to this interpretation, Adam and Eve were originally plant-eaters, and the animals of the earth and sky were not meant to hunt or eat one another. This story has often been cited as an example of a divinely envisioned harmonious, plant-based world.

Jainism, a religion originating in India, takes the vegan ethos probably further than many others. Like Hinduism and Buddhism, Jainism adheres to principles of ahimsa, the ethical principle of non-violence toward all living beings.

For especially strict believers, like Jain monks, ahimsa includes plant, insect, and microbial life — any living thing with a soul or jiwa. Interrupting a creature’s jiwa caused perpetrators to incur karma, the accumulated effects of past actions. Strict Jain monks take extra precautions: they filter water to avoid ingesting tiny organisms, and they avoid eating after sunset to prevent accidentally harming insects that come out at night.

Jains follow a highly careful, plant-based diet relying on eating fruits, grains, legumes, and vegetables that grow above the ground, avoiding root vegetables, meat, eggs, and honey. Some  Jains consume dairy. 

Greek Philosophers and Veganism

                                                                                  Bust of the Greek philosopher Pythagoras

Pythagoras (570-490 BCE) was a Greek philosopher whose work influenced the minds of Plato, Aristotle, and contributed greatly to Western rational philosophy. Pythagoras was so closely tied to abstaining from meat and fish that before the term vegetarian became popular in the 1800s, vegetarian and vegan diets were known as ‘Pythagorean’.

Other plant-based diets had slightly different name variations, such as ovo-vegetarians, which allows for the consumption of eggs, or lacto-vegetarians, which allows for the consumption of milk. But all of these historical diets centred around the complete abstinence of eating meat.

As long as man continues to be the ruthless destroyer of lower living beings he will never know health or peace. For as long as men massacre animals, they will kill each other. Indeed, he who sows the seed of murder and pain cannot reap joy and love.

Attributed to Pythagoras

Pythagoras didn’t leave behind a written record of his lifestyle so what we do know about his diet and values comes from the writings of his contemporaries and followers. Neoplatonist philosopher Lamblichus wrote that Pythagoras avoided all animal flesh as a prerequisite to peace. Ovid recorded in his own works this Pythagorean quote: “Animals share with us the privilege of having a soul.”

Plato followed in Pythagoras’s footsteps. Though he may not have been a strict vegan himself, his work and teachings draw inspiration from Pythagoras and attribute abstinence of meat with a desire for peace, health, and happiness.

The West and Veganism

The roots of vegetarian and vegan thought in the West trace back to the Renaissance when humanists and clergy began raising ethical questions about eating animals. For example, humanist Desiderius Erasmus (1466‑1536) in his satirical work In Praise of Folly criticized the ceremonial violence of hunting as absurd and beast‑like — “And then what pleasure they take to see a buck or the like unlaced… In all which they drive at nothing more than to become beasts themselves, while yet they imagine they live the life of princes.” 

The tradition of avoiding meat eventually moved into more structured vegetarianism, when in the United Kingdom the Vegetarian Society was founded in 1847 under the chairmanship of Joseph Brotherton, offering a formal platform for abstaining from eating animals.

Across the Atlantic, the Ephrata Cloister  (Pennsylvania, USA, founded 1732) was a religious community whose members embraced a largely vegetarian diet as part of their ascetic devotion. While their vegetarian practices didn’t immediately spark a nationwide movement, they are historically significant as one of the first documented American communities to embrace a plant-based diet for ethical/religious reasons.

Their writings and lifestyle were noted by contemporary observers and later historians, linking them to the broader history of vegetarianism in the West.

The birds of the air die to sustain thee; The beasts of the field die to nourish thee; The fishes of the sea die to feed thee; Our stomachs are their common sepulcher, Good God! With how many deaths are our poor lives patched up? How full of death is the life of a momentary man!

Francis Quarles, late Renaissance poet

In more recent decades the shift from vegetarianism to veganism — abstaining from all animal‐derived products — has accelerated across Europe and the US. 

Market research shows that plant-based food sales have surged, with the European market expected to reach $16.7 billion by 2029, growing at roughly 10% annually. Social initiatives like Veganuary, launched in 2014 in the UK, have attracted hundreds of thousands of participants globally, reflecting a broader cultural embrace of vegan lifestyles. Rising awareness of animal welfare, environmental concerns, and health benefits has made veganism increasingly visible and influential, transforming both markets and daily diets.

Meanwhile the contemporary vegan movement draws on that long ethical heritage of non‑violence, compassion for animals, and reconsidering dietary norms. Whether you see it in the quiet gardens of 18th‑century Pennsylvania, the moral treatises of Renaissance scholars, or the bustling vegan cafés of London and New York, the continuous thread is this: food is not just fuel, but a statement of values and how we relate to other beings and the planet.

The Modern Vegan Movement

                                                                                                                           Planet Earth

The modern vegan movement took off in 1944 when the word “vegan” was coined by animal rights activist, Donald Watson, and a group of friends in England. They wanted a word to describe a lifestyle that excluded all animal products, not just meat — meaning it would cover dairy, eggs, and other animal-derived products as well. They took the first three and last two letters of “vegetarian” to create “vegan”. That same year, Watson co-founded The Vegan Society in the UK, which remains the primary organization promoting veganism worldwide.

Veganism gives us all the opportunity to say what we ‘stand for’ in life — the ideal of healthy, humane living. Add decades to your life, with a clear conscience as a bonus.

Donald Watson, Founder of the Modern Vegan Movement

Watson used the past year’s epidemic of Tuberculosis in cattle to support his new movement, claiming that a vegan lifestyle helped prevent people from ingesting contaminated food. At the time of his death in 2005, there were 250,000 self-identified vegans in Britain and 2 million in the U.S.

Today, many people around the world have embraced plant-based lifestyles. Data from 2023 estimates that there are approximately 88 million vegans worldwide. India leads the charge — in 2024, the plant-based powerhouse counted 10% of its population as vegan where most other Western countries’ counts remain under 3%. 

As we celebrate World Vegan Day, let’s remember to respect other peoples’ dietary practices and learn more about them. Consider trying Veganuary, a global movement supporting people who’d like to try going vegan in January. Meatless Mondays are another option to dip your toes in and gradually reduce meat in your diet. 

Plant-based diets are packed with protein, fiber, and goodness. Whatever your preference, plant-based diets offer a host of health benefits for both you and our planet. Don’t be afraid to go out there and try something new.

Going plant-based is one of the most effective ways you can help fight climate change. Learn more about food and regenerative agriculture here.

https://www.earthday.org/veganism-then-and-now/ 

Beyond Vegan: A Chef’s Reflection on Awareness in Modern Dining

From vocal.media/feast

By Cristian Marino

Awareness over ideology — how modern chefs are redefining conscious dining

Every year on November 1st, the world celebrates World Vegan Day.

For many, it’s a reminder of plant-based diets and environmental choices.

For Chef Cristian Marino, it’s a moment to think beyond the word vegan — to reflect on what it truly means to eat with awareness.

After more than twenty years in professional kitchens around the world — from Stresa to Dubai, from the Mediterranean to the Maldives — Chef Marino has learned that food trends come and go, but awareness stays. Whether it’s a vegan, keto, or flexitarian movement, the essence of conscious dining remains the same: to understand what we eat, why we eat it, and how it affects not only our bodies but also our planet and the people around us.

                                                                       Cristian Marino. World Vegan Day, Maldives 2025

Awareness, Not Labels

In the kitchen, labels are easy.

Chefs categorize everything — vegan, gluten-free, lactose-free, organic. But real awareness is not about labels. It’s about intention.

Over the years, Chef Marino has met guests who call themselves vegan but still consume highly processed foods every day, and others who eat everything, yet choose local vegetables, whole grains, and balance their meals with mindfulness.

Who is more aware? The one who follows the label, or the one who listens to their body and respects nature’s rhythm?

For Marino, awareness is the first ingredient of any healthy recipe. Before cutting a vegetable or choosing a protein, he believes chefs must first ask: what story does this ingredient tell?

Awareness begins long before cooking — it starts in thought.

From Restriction to Respect

When he began his career, “vegan” often meant restriction — what couldn’t be cooked, served, or enjoyed.

Today, Marino sees it differently. The new generation of chefs has transformed that limitation into inspiration.

Cooking without animal products pushes creativity. It challenges texture, depth, and flavor. It invites a rediscovery of ingredients once forgotten — lentils, chickpeas, millet, ancient vegetables.

It’s not about removing something; it’s about re-learning balance.

Respect replaces restriction.

Respect for animals, certainly, but also for farmers, for soil, and for those who sit at the table and trust the chef with their meal.

A Personal Shift

Chef Marino has never been vegan, but in recent years he has started to eat less red meat.

Not because of trends or guilt, but because his body — and perhaps his intuition — told him it was time.

He feels lighter, more focused, and more aware of how food influences energy and wellbeing.

This personal change has also influenced the way he leads his teams.

In his view, leadership in the kitchen is not about imposing rules, but about inspiring awareness.

When a young cook chooses to taste every sauce, to question where an ingredient comes from, or to suggest a lighter alternative for a guest — that’s awareness in action.

And that’s where true leadership begins.

The Modern Table

The modern dining table is not defined by what’s served, but by how it’s served.*

Whether in fine dining or at a relaxed island buffet, today’s guests seek connection — to the story behind the food, to the chef’s philosophy, to the idea that every dish has a purpose beyond taste.

During his consultancy for island resorts, Marino began introducing more vegetarian and vegan options — not as an obligation, but as an expression of inclusion.

A plate of beetroot carpaccio or coconut-pumpkin soup can be as elegant and fulfilling as any seafood dish.

Often, it leaves a deeper impression because it carries a message of simplicity and balance.

The Vegan Lesson for Every Chef

One doesn’t have to be vegan to learn from veganism.

Its greatest lesson is empathy — empathy for animals, the environment, and the human body.

Empathy also defines great leadership in the kitchen.

When chefs understand others — their needs, beliefs, and dietary choices — they become not only better professionals but also better people.

For Chef Marino, a conscious chef doesn’t just cook food; he cooks understanding.

That’s the kind of energy guests feel even before tasting the first bite.

Beyond Vegan

Beyond veganism lies a broader philosophy — a way of cooking and living that values awareness over ideology, balance over extremes, and respect over rules.

In a world where everything moves fast — from food to opinions — slowing down to choose, cook, and eat with intention becomes an act of quiet revolution.

Chefs, Marino believes, have both the privilege and responsibility to guide that change — one plate, one guest, one conversation at a time.

And as human beings, we all have the chance to rediscover the pleasure of eating not just for taste, but for life itself.

Because beyond vegan, there’s awareness — and awareness, like good food, is something we all can share.

https://vocal.media/feast/beyond-vegan-a-chef-s-reflection-on-awareness-in-modern-dining