8 vegan coffee recipes that taste café-level but cost a fraction at home

From vegoutmag.com

By Maya Flores

Skip the café line—these vegan coffee ideas turn your kitchen into a barista’s playground 

There’s something about a café coffee that feels like a small luxury. The swirl of plant milk foam, the drizzle of syrup, the way the first sip makes you pause—it’s hard not to get hooked.

But let’s be honest: $6 lattes add up fast. That little indulgence can easily turn into a serious monthly bill.

Here’s the good news: you don’t need to sacrifice flavour or the café vibe to save money.

With the right recipes, a bit of creativity, and ingredients you probably already have in your kitchen, you can whip up vegan coffee drinks that rival your favourite barista’s work. These eight recipes are not just budget-friendly; they’re rich, cosy, and customizable.

1. Classic oat milk latte

Sometimes you just want the basics done well. A silky oat milk latte is the perfect starting point.

Oat milk froths beautifully, giving you that creamy texture without dairy, and its subtle sweetness complements the coffee’s boldness.

Heat your oat milk until warm but not boiling, then froth it with a handheld frother or French press plunger. Pull a shot of espresso or brew a strong cup of coffee, pour it into your mug, and top with the foamy milk. Sprinkle a dash of cinnamon if you want that café finish.

It’s simple, but there’s a reason people love it—it’s comforting, reliable, and tastes like you’ve just stepped out of your favourite coffee shop.

2. Maple cinnamon cappuccino

Ever notice how some flavours just feel like autumn?

That’s exactly what happens when you mix maple and cinnamon with coffee. It creates this cosy, warming profile that feels like a hug in a cup.

Make a strong espresso base, then heat almond or soy milk with a tablespoon of maple syrup and a pinch of ground cinnamon. Froth until foamy and pour over your espresso. Finish with a light dusting of cinnamon on top.

This drink feels special without being complicated, and it’s a great alternative to the usual sugar-laden syrups.

3. Iced vanilla almond latte

Picture this: it’s a hot afternoon, and you’re debating whether to swing by a café for an iced pick-me-up. Instead, you make this at home in less than five minutes.

Brew a cup of strong coffee and let it cool slightly. In a tall glass, add ice, a teaspoon of vanilla extract, and a splash of almond milk.

Pour the coffee over the top and stir. You can sweeten it with agave or maple if you like.

The result is crisp, refreshing, and every bit as satisfying as what you’d grab from a barista.

4. Coconut mocha

Chocolate and coffee are already best friends, but coconut takes things to another level. The natural richness makes the drink taste indulgent, like dessert and caffeine had a baby.

Whisk together cocoa powder, coconut milk, and a little sugar or maple syrup in a saucepan until smooth and steamy.

Add a shot of espresso or strong brewed coffee, then top with a spoonful of coconut whipped cream if you’re feeling fancy.

The tropical hint of coconut makes this drink memorable, and it’s the kind of recipe you’ll want to pull out when friends come over.

5. Cardamom spiced latte

Have you ever tried cardamom in your coffee? It’s one of those flavour upgrades that feels instantly sophisticated.

In many Middle Eastern and South Asian traditions, cardamom is paired with coffee to create something fragrant and unique.

Brew your coffee and stir in a pinch of ground cardamom while it’s hot. Heat soy or oat milk separately, froth it, and pour it over. Sweeten lightly with agave or sugar.

The result is aromatic, slightly floral, and tastes like something you’d pay extra for at a specialty café.

6. Cold brew with cashew cream

I once made this for a brunch and everyone assumed I’d bought it from a coffee shop down the street. That’s how good this combo is.

Soak cashews in water overnight, then blend them with a splash of vanilla extract and water until smooth and creamy.

Pour cold brew coffee over ice, add a swirl of the cashew cream, and watch it cascade beautifully in the glass.

It’s rich, naturally sweet, and proof that dairy-free can still feel indulgent.

7. Pumpkin spice latte

Yes, it’s a cliché, but it’s a delicious one. The pumpkin spice latte has earned its fame, and making it vegan at home is easier than you think.

Whisk together pumpkin purée, pumpkin spice blend, and a touch of maple syrup in a saucepan with oat milk until hot. Pour it over a shot of espresso or strong coffee and top with foamed milk.

It tastes festive, cosy, and far less artificial than the café versions. Plus, you can control the sweetness, which makes it more balanced.

8. Espresso tonic

Looking for something refreshing and a little different? The espresso tonic is a trendy café drink you can totally recreate at home.

Fill a glass with ice, pour in chilled tonic water, and then slowly add a freshly pulled shot of espresso.

The bitterness of the espresso contrasts with the crisp sweetness of the tonic, creating a drink that’s bright, complex, and surprisingly addictive.

It’s a conversation starter, and it proves you can get adventurous with coffee without leaving your kitchen.

Final thoughts

The joy of making these drinks at home isn’t just saving money—it’s the ritual.

You get to experiment, adjust flavours to your liking, and create something that feels personal.

Plus, once you realize how easy it is, you’ll wonder why you ever settled for overpriced café runs in the first place.

Whether you’re whipping up a simple oat milk latte or blending cashew cream for cold brew, these recipes give you the best of both worlds: café flavour without the café bill. And that’s a win for your taste buds and your wallet.

https://vegoutmag.com/food-and-drink/r-8-vegan-coffee-recipes-that-taste-cafe-level-but-cost-a-fraction-at-home/

Veganism: Food for Thought

From daily-sun.com 

By Mohammad Mahmudur Rahman Niaz

I did not even know that there was such a thing as veganism. I came across terms like dairy free or lactose free coffee-mate creamer and plant-based sausage patty in a restaurant in the USA. Certainly, I was stunned to find a plant-based burger using pea protein, beet powder and engineered yeast, similar to the very burger. I also noticed that these types of foods are gaining popularity.

The term "vegetarian" has been in use since around 1839 to refer to what was previously described as a vegetable regimen or diet.

Vegetarianism can be traced to Indus Valley Civilization in 3300-1300 BC. Every year, 1st October has been observed as World Vegetarian Day since 1977. The concept of observing the day was introduced by the North American Vegetarian Society to raise awareness about the benefits of vegetarianism. Some of the world’s most famous vegetarians were Leonardo da Vinci, Mahatma Gandhi, Franz Kafka, Leo Tolstoy, Albert Einstein, and Bernard Shaw. Veganism is the practice of abstaining from the use of animal products, particularly in diet. An individual who follows the diet or philosophy is known as a vegan. The word is based on "the first three and last two letters of 'vegetarian'. 

Vegans also reject clothing made from animal products like leather or furs and products developed using animal testing, and they do not visit places where animals are used to entertain the public. Food items that are not permitted on a vegan diet include eggs, milk, meat, poultry, and fish. At present, the countries where vegetarianism is most widespread are thought to be India, Australia, Argentina, Brazil, Mexico, Taiwan, and the UK. In these countries, 10-30% of the population are vegetarians or vegans.

Any unprocessed plant food is vegan food. This includes fruit, vegetables, nuts, seeds, beans, and legumes. Immediately after going vegan, some people experience discomfort due to the increased consumption of fibre, while others have reported better energy levels. Doctors opine that if someone has atherosclerosis or arterial hypertension, they should not eat too much meat. If their acidity is elevated, vegetarianism can be beneficial. Vegetarianism can also be a remedy for gout and kidney stones.

Meat consumption is also a risk factor for diseases of the cardiovascular system. The more red and processed meat is eaten, the greater the risk become. For these reason, people search for meat substitutes that resemble actual meat in terms of taste, flavour and appearance but are healthier than meat. Meat substitutes had been made in China during the Tang dynasty that ruled from 618 to 907 AD. They also made mock duck using seitan. Seitan is also known as ‘wheat meat’ and it is very high in protein. Soy curls are dried fleshy strips made completely from soybeans. Once rehydrated, they taste very similar to chicken, making them the perfect choice for a stir fry. They are also super quick and easy to cook. Special rice papers, seitan or wheat gluten, beans, jackfruit, lentils, mushrooms or vegetables and various soy products can be used to make plant-based meat. To give the food a similar flavour to its animal-based counterparts, plant-based meats are usually filled with various spices, and sometimes oil to mimic the high fat content in animal products.

Few vegan substitutes for beef are discussed below.

I.             Seitan:  It is mainly made from gluten from wheat. Seitan comes in different textures and sizes. For instance, seitan powder or ground seitan is great to make vegan sausage, while seitan blocks can resemble the whole beef cut in baking or roasting recipes. Seitan, is a meat substitute made mostly out of gluten, which is the protein in wheat. Turning gluten into dough and cooking it is very easy.

II.            Tempeh: Tempeh is another option that can be easily found in markets. It is made from fermented soybeans. Tempeh is considered more nutritious than tofu. Due to the neutral flavour, it can be seasoned and cook with anything to achieve the desired taste.

III.           Tofu: It is inexpensive and rich in protein, but low in calories. This popular meat substitute is widely used as an alternative to pork, chicken, beef, and other meats. This spongy, smooth, wet white food is made by curdling fresh hot soy milk with a coagulant. Tofu comes in block form and is often stored in water to prevent it from drying out. Since tofu has an extremely mild taste, when added to recipes, it takes on the flavour profile of cooked item. Tofu can be eaten plain and raw, marinated and baked, browned in a pan, grilled or freeze-dried.

IV.          Black beans: Black beans are one of the most rich-protein ingredients. Black beans need time to become tender, so it needs baking, stewing, or simmering. The most common way to serve back beans in place of beef is in burgers.

V.            Chickpeas: They are an excellent source of protein, fibre and calcium, making them ideal to replace meat like beef. Chickpeas have a similar taste to beans, which is nutty and earthy.

VI.          Soy protein: They consist of dehydrated soy which, once mixed with water, can be used as a meat substitute in almost any dish. Soy is most commonly sold as mince, cutlets, or balls. As with tofu, marinades and spice mixtures can be added to produce virtually any aroma or flavour. This makes soy ideal for vegetarian burgers, meatballs, cutlets, bolognese sauce, or chilli sin carne.

VII. Pea protein: Pea-based products currently available in markets are manufactured as a combination of vegetables, pea protein, and various spices. They contain a lot of protein and iron and are low in fat and carbohydrates.

VIII. Lupin protein: Like soybeans, lupins are protein-rich legumes. Considered one of the meat alternatives of the future, the cultivation of lupins is particularly sustainable and easily possible in Europe, which has an ideal climate for it. Products containing lupin protein include cutlets, doner kebabs, and sausages.

IX.           Green spelt: Spelt is a species of wheat and is harvested while semi-ripe. Once harvested, it is roasted and dried to improve its shelf life. This process lends the spelt a particularly intense flavour and makes it easily digestible. Green spelt has high content of B vitamins, along with significant quantities of magnesium and phosphorus. Bruised grain and semolina made from green spelt are a good basis for vegan patties, cutlets and meat balls.

X.            Oat flakes: These consist of fried oat dough combined with vegetable broth, a little fat, grated carrot or zucchini, and usually other vegetable proteins. Oat flakes are an ideal source of zinc and iron. Oat flakes provide a slow and steady supply of complex carbohydrates, which can prevent hunger and, thus, promote fat loss. Oats are an increasingly favoured source of protein.

                                                                                        Mohammad Mahmudur Rahman Niaz

Overfishing has resulted in the decline of at least two-thirds of all large fishes. Fuel consumption to catch fish and seafood processing carry a hefty carbon footprint. Fish flesh, which can concentrate high levels of chemical residues, is toxic to humans, and the seafood industry is destroying the environment. Anyone can “catch” one of the many vegan seafood products available. Commercially prepared vegan fish usually consists of wheat protein processed with a liquid and thickened with a natural starchy thickener, such as ground whole grains or chopped edible seaweed. The mixture may then be combined with flavouring agents, such as salt, soy sauce, or mirin, a wine made from rice. It can then be formed into shapes that are similar to the size and appearance of fish fillets. To make tofu taste fish-like, kelp granules need to be added. Kelp granules are small dried pieces of edible seaweed and can impart a saltwater taste that may remind vegans of fish. Mostly, vegan shrimp can be made from konjac powder, beta glucan, dietary fibre and potato starch. Again, mixture of soy protein concentrate and textured wheat protein give the “crablike” texture. Fish filets are mostly soy-based. The vegan tuna is made from a blend of plant proteins like pea protein isolate, soy protein concentrate, chickpea flour, lentil protein, faba protein, and navy bean flour.

Caviar has always been considered expensive and lucrative food. Vegan caviar is made from seaweed and kelp. It is beneficial for body and health as it is gluten-free, cholesterol-free, low in calories, rich in minerals and vitamins and high in omega-3 and without heavy metals unlike traditional caviar.

Dairy free food and beverage products are prepared from plants. Plant milks such as soy milk, almond milk, cashew milk, oat milk, rice milk, and coconut milk are used in place of cows or goats' milk. Almond milk is lower in dietary energy, carbohydrates, and protein. Nut-based milk made from almonds was found in 13th century Iraqi texts as well as 14th century medieval French and English cookery books. Soy milk should not be used as a replacement for breast milk for babies. It is also liked by people who developed a severe milk allergy.

Butter and margarine can be replaced with alternate vegan products. Vegan cheeses are made from sesame seeds, sunflower seeds, cashew nuts, pine nut, almond, soybeans, coconut oil, nutritional yeast, tapioca, and rice, among other ingredients. They can replicate the melt ability of dairy cheese. Nutritional yeast is a common substitute for the taste of cheese in vegan recipes. Yoghurt and cream products can be replaced with plant-based products such as soy yogurt.

Various types of plant cream have been created to replace dairy cream, and some types of imitation whipped cream are non-dairy. Rich, thick, and delicious vegan honey syrup is made from brown rice syrup, agave, maple syrup, natural vegan flavours.

Scrambled egg can be prepared from extra firm tofu. After removing water it has to be crumbled into a mixing bowl and mash with salt, garlic powder, onion powder, lots of nutritional yeast, black pepper, turmeric and a dash of Bragg's Liquid Aminos sauce. Baking powder, silken tofu, mashed potato, bananas, flaxseeds, and aquafaba from chickpeas can also be used as egg substitutes. Aquafaba is the water or brine of canned beans and can replicate egg whites. However, tofu does not act as a binding agent for cakes like raw eggs, flaxseeds or bananas do.

The Vegan Food market size was valued at USD 14.2 billion in 2018 and is expected to reach USD 31.4 billion by 2026. Veganism continues to grow in demand across the world. Vegan diet offers some protection against diabetes, obesity-related disorders, cardiovascular diseases and certain cancers. That is why, American bodybuilder, motivational speaker, and author Robert Cheeke said, “The vegan lifestyle is a compassionate way to live that supports life, supports fairness and equality, and promotes freedom.”

The writer is a civil Engineer and a serving Military Officer

https://www.daily-sun.com/printversion/details/645478

I'm A Vegan Food Editor & This Is Officially The Best Dairy-Free Yogurt I've Tried

From delish.com

By Camille Lowder

Tangy AND thick, just how it should be 

Not only have I been vegan for over a decade, but most of my friends are vegan and vegetarian as well, which means we’re constantly messaging each other when we find new vegan products that exceed (or fall short of) our expectations. We’re as aware as anyone of some of the criticisms of vegan food (“Vegan cheese just can’t compare!”), and while I often disagree with the critiques, there are a few ingredients that I agree the industry could be doing better at.

One that plagued me for a long time was yogurt. Is it too much to ask for a thick yogurt with similar macros to a dairy Greek yogurt AND some fruity, fun flavour options so I don't get yogurt-aisle FOMO? I decided to find out.

I went on a hunt, trying all the top brands. Some fell short for being so thin they were almost pourable. Others tasted too much like their main ingredient, like oat or coconut milk, which, for me, is a no-go. Finally, I found two contenders that satisfy all my cravings: Kite Hill Greek yogurt, made with almond and soy milk, and Silk Greek-style coconut yogurt.

The Best Decadent Vegan Yogurt: Silk Greek Yogurt

I initially found Silk Greek-style coconut yogurt at a random grocery store in North Carolina while on vacation. I have long been impressed that Silk offers yogurts made from a variety of different milks, like almond or soy (my two favourites!). That said, most are too thin and sweet for my liking. Their Greek yogurt, on the other hand, is INCREDIBLE. It’s very thick, not too sweet, and has a perfectly subtle tang. It comes in four flavours: vanilla, blueberry, strawberry, and lemon (this last one tastes like pie!). If it came in an unsweetened plain flavour, it would truly be unstoppable.

                                                                                                PHOTO: CAMILLE LOWDER

Well… except for the fact that it’s also nigh impossible to find for some reason. Silk yogurts are everywhere, but I have to go to specific grocery stores in my neighbourhood to find the Greek version. Sometimes I’ll only find one flavour (how I first tried the lemon version, inexplicably the only one available), and I've only found all four flavours once. It’s become a bit of an obsession for me, so much so that I check the dairy aisle when I’m only in a store for dog food or sponges, just in case it’s there.

The Best Health-Focused Vegan Yogurt: Kite Hill Greek Yogurt

Luckily, Kite Hill's Greek yogurt is much more readily available. I first tried it at work (we're big granola-and-yogurt-for-breakfast people around here), and was pleasantly surprised by its excellent tang, high protein content, and the fact that it has unsweetened options that can be used for savoury applications.

                                                                                                     PHOTO: CAMILLE LOWDER

It is a touch on the thinner side, but it's a really great option when I'm looking for a healthy start to my day or need something creamy to chill out a spicy curry or dip.

Kite Hill, keep doing what you're doing, and we'll keep stocking you in the Delish kitchen (and at my house!). Silk, consider this my plea for an unsweetened version, and if that’s impossible, please make the awesome flavours you already have more readily available. My myriad vegan group chats thank you!

https://www.delish.com/food/a66038473/vegan-greek-yogurt-silk-kite-hill-review/

10 things seasoned vegans always do on weekends

From vegoutmag.com

By Maya Flores 

Seasoned vegans don’t rely on willpower—they rig weekends: multipliers, two killer sauces, a smart freezer, and joy baked in

Weekends are where your weekday choices cash out.

If Monday–Friday is about not spiralling at 6 p.m., Saturday and Sunday are about setting up a life you actually want to live—and eat.

The seasoned vegans I admire (and try to copy) don’t spend their days off policing themselves; they design systems that make plant-based eating effortless when the week gets loud again.

Here are 10 things they reliably do—quiet, repeatable moves that make Monday feel lighter and dinner taste like intention instead of improvisation.

1) Restock the “building blocks,” not just groceries

Veteran vegans don’t buy vibes; they buy components.

A quick run means dry goods (lentils, chickpeas, oats, rice or quinoa), a couple of proteins (tofu, tempeh, edamame, seitan if you eat gluten), sturdy veg (onions, carrots, crucifers), and leafy greens that actually get eaten.

Add flavour agents: canned tomatoes, coconut milk, tahini, miso, soy or tamari, vinegars, citrus, fresh herbs, whole spices.

They shop like they’re stocking a tiny restaurant: a short, dependable list that turns into a dozen meals. Fewer “specialty” jars, more anchors. The pantry looks calm because it’s not auditioning; it’s working.

2) Batch-cook a few multipliers (then stop)

They’re not cooking a week’s worth of identical containers.

They’re making multipliers: one pot of beans or lentils, a tray of roasted veg, a grain, a sauce.

That’s it.

Enough to pivot—bowls one night, tacos the next, fried rice or noodle stir-fry with the stragglers.

The trick is restraint. Two hours of “light prep” beats six hours of meal-prepping your soul out of your body. The point is options, not obligation.

Put the building blocks in clear containers (label + date), stack them at eye level, and you’ve created a weekday self that has choices instead of chores.

3) Make two sauces that turn basic into craveable

Flavour is the cheapest upgrade, so seasoned vegans keep a tiny sauce rotation alive. Pick two per weekend:

• Lemon-tahini (tahini, lemon, garlic, warm water, cumin)

• Chili-maple soy (tamari, maple, chili flakes, rice vinegar)

• Green herby (parsley/cilantro + olive oil + lemon + salt)

• Miso-ginger (miso, grated ginger, sesame oil, lime)

• Smoky yogurt (coconut yogurt + smoked paprika + lime)

Sauces mean Tuesday’s bowl feels different from Wednesday’s wrap, even if the internals rhyme. They also rescue leftovers from the sigh zone.

4) Soak or marinate something while you ignore it

Seasoned vegans love passive time.

They’ll soak chickpeas overnight for from-scratch hummus or chana masala; press tofu (or buy super-firm) and toss it in a quick marinade; scrub potatoes and shove them on a rack to bake while they’re doing laundry.

The rule: start a no-supervision task before errands.

When you come back, the food has done its homework without you. Future-you will write a thank-you note in the form of not ordering takeout.

5) Freeze like a pro (flat, labelled, and useful)

The freezer is not a graveyard — it’s a staging area.

The pros keep three bins:

• Building blocks: cooked beans, rice/quinoa, veggie stock, sauce cubes.

• Rescue dinners: dumplings, veggie burgers, frozen veg, naan/tortillas.

• Baking + fruit: bread heels for crumbs, sliced bananas/berries for smoothies.

Everything gets labelled with masking tape + date. Flat-freeze beans and sauces in zip bags so they file vertically.

Sunday you turns Thursday chaos into 10-minute dumplings + greens, or pasta + sauce cube + peas. That’s money saved and sanity kept.

6) Plan three anchors, not seven perfect meals

They don’t storyboard the entire week.

They pick three anchors—say: “Monday soup,” “Wednesday tacos,” “Friday something crispy” (air-fried tofu or oven-roasted chickpeas).

The rest is freestyle.

Anchors tame decision fatigue while leaving room for cravings and invitations.

They also theme weeks by cuisine—Mediterranean, South Asian, Latin, East Asian—so herbs and spices overlap. That’s how you finish what you buy instead of building a spice museum.

7) Schedule joy on purpose (bake, brunch, or batch a treat)

Restriction is a rebellion boomerang. Seasoned vegans pre-load delight: a pan of brownies, banana bread, granola, or a brunch plan with friends.

When pleasure is present, you don’t go hunting for it at 9 p.m. in the form of random snacks.

Bake once, smile all week.

It’s also a culture-building move: kids, partners, housemates see vegan food as generous, not precious.

8) Sharpen the tools that make cooking easy

Little maintenance, big returns. They’ll hone the chef’s knife (10 seconds), wash and dry cast iron, refill the oil and vinegar, restock spices (toast + grind what’s stale), and run the dishwasher before bed.

A functioning kitchen is a bias toward action: if the knife glides and the pan is ready, you cook.

They’ll also toss the one burnt spatula and retire the storage lids with no mates.

Clutter is a tax on weeknights. The weekend is where you audit.

9) Plan a produce rescue (and a “use-it-up” ritual)

Those last carrots and wilting greens?

They’re destined for a ritual: soup, fried rice, frittata-style chickpea omelette, quesadillas, or a big chopped salad. Seasoned vegans pick a lane and make it fun—croutons for crunch, chili crisp or pickled onions for heat/zing, lemon on everything.

They’ll keep a “use-first” bin so the floppy stuff stares them in the face. Waste feels like lighting cash on fire; this is the extinguisher.

10) Leave room for the world (markets, restaurants, friends)

The point of eating well isn’t to live inside Tupperware.

Weekends are for farmers’ markets, the Ethiopian spot with injera that resets your faith, the Thai place whose green curry makes you consider moving, and dinner with friends where you bring the show-off salad and the dessert that happens to be vegan.

Seasoned vegans treat restaurants as inspiration—steal a flavour combination, a herb you never buy, a texture trick—and bring it home next week.

Food is culture — your kitchen is a museum with a very hands-on policy.

Final thoughts: design beats discipline (every time)

The seasoned vegans I know don’t have superhuman willpower. They have super easy defaults. They make delight non-negotiable. They keep a freezer like a toolkit and a pantry like a promise.

And they do small, boring things on weekends so weekdays bend toward their values without martyrdom.

Pick two habits from this list and give them two weekends. Notice how many take-outs you skip, how many minutes you reclaim, and how much nicer Monday tastes.

Vegan isn’t a personality — it’s a system.

Build it, and it will carry you—plate after plate, week after week—without feeling like a second job.

https://vegoutmag.com/things-to-do/n-10-things-seasoned-vegans-always-do-on-weekends/

Fortified foods and dietary supplements key to bone health in vegan diets, says study

From medicalxpress.com

The MIRA2 study conducted at the University of Helsinki investigated bone metabolism and the intake of nutrients critical to bone health, such as calcium, vitamin D and protein. The study involved children residing in Helsinki aged between two and seven who followed a vegan, vegetarian or omnivorous diet, as well as their caregivers.

The findings are published in the European Journal of Nutrition.

The study subjects following a vegan diet adhered almost without exception also to the recommendations on the consumption of dietary supplements and fortified foods, and they had on average adequate vitamin D and calcium intakes.

The children on a vegan diet had higher vitamin D intake than those on an omnivorous or a vegetarian diet due to more active consumption of vitamin D supplements with higher doses. On average, vitamin D status measured from blood was also adequate in all diet groups.

The study found that the more plant-based diets, namely vegan and vegetarian ones, were in adults associated with higher concentrations of bone formation and resorption markers, which may indicate accelerated bone metabolism.

In contrast, more plant-based diets among children were associated with higher parathyroid hormone concentrations, which have been associated with more active bone resorption. While these observations can indicate long-term adverse effects on bone health, their clinical significance is unclear.

"The calcium naturally occurring in plant-based foods is fairly poorly absorbed. In fact, the widespread vitamin D and calcium fortification of plant-based dairy alternatives in Finland is important for the adequate intake of these nutrients among vegans and, consequently, for their bone health," says Docent Suvi Itkonen from the Faculty of Agriculture and Forestry, University of Helsinki.

Many international studies have raised concerns about the potential adverse effects of vegan diets on bone health. However, these studies have typically targeted populations where vitamin D intake is low, the selection of vegan products on the market is narrow, and the consumption of fortified foods or dietary supplements is less widespread than in Finland.

                                                                                      Credit: Unsplash/CC0 Public Domain

Vegan diets require careful planning, especially for children

The researchers found that vegans and vegetarians had lower protein intake compared to those who followed an omnivorous diet, although on average it was adequate. Proteins are composed of amino acids.

"It's possible that the poorer absorption and different amino acid composition of plant-based proteins compared to animal proteins partly explain the observed differences in bone metabolism, but more research is needed on the topic. In fact, we will next investigate amino acid intake among the MIRA2 subjects and the amino acid composition of vegan diets," Itkonen says.

The MIRA2 dataset was collected in Helsinki, where vegan food in daycare centers and various vegan food products are abundantly available. The families who participated in the study were well versed in guidelines for vitamin D supplementation and fortified food consumption.

"People in the Helsinki Metropolitan Area live in a kind of veggie bubble. Due to that, one has to keep in mind that the findings of the study are not directly applicable to the populations of other regions or countries," Itkonen points out.

The nutrition recommendations published last autumn emphasize a predominantly plant-based diet, restricting meat consumption and moderating milk consumption.

If a food is entirely excluded from the diet, it is important to replace it with nutritionally comprehensive alternatives. When planning a vegan diet for children and adolescents, a visit to a registered dietitian is recommended.

"In terms of bone health, it is essential when consuming plant-based drinks and yogurt-like products to choose the option fortified with calcium and vitamin D," Itkonen notes.

"Children should take a daily vitamin D supplement throughout the year. If the daily diet contains no margarines, dairy products or plant-based drinks fortified with vitamin D, and if fish is eaten less than two to three times per week, it's important to ensure adequate vitamin D intake, especially during the dark season, by taking a vitamin D supplement. Among vegans, the need for vitamin D supplementation is common."

Other findings in the MIRA2 study related to, among other things, lipid metabolism, metabolomics and the intake of other nutrients will be published in the future.

https://medicalxpress.com/news/2025-09-fortified-foods-dietary-supplements-key.html 

‘I Ate Chia Seeds Every Day For A Month’ – Plus Results

From plantbasednews.org

They won't give you superpowers, but you might fly to the fridge for more pudding 

Chia seeds are everywhere – sprinkled on smoothies, stirred into puddings, and praised as a so-called superfood. But what actually happens if you eat them every single day? Mark Thompson, the popular vegan content creator behind the YouTube channel Sauce Stache, decided to find out.

Thompson, known for his inventive recipe experiments and food science videos, recently shared an in-depth look at his experience of eating chia seeds consistently for 30 days. The results weren’t as dramatic as some viral health videos claim, but they were eye-opening in a different way.

Creative ways to eat chia seeds

                              Mark Thompson finds this chia chocolate pudding surprisingly filling - Media Credit: YouTube/Sauce Stache

To keep the experiment sustainable, Thompson rotated through different recipes. One of his favourites was a twist on chia fresca, traditionally made with water, lime, and a pinch of salt. His version used tart cherry juice: “I used 3 tablespoons of chia seeds to 4 ounces of tart cherry juice and let that soak overnight,” he says. After mixing in water and a little sea salt, it became a refreshing, nutrient-dense drink that he believes also supports sleep and post-exercise recovery.

He also leaned on dessert-inspired recipes, like a thick chia chocolate pudding made with cocoa, maple syrup, and oat milk. “When I eat this, you will feel fuller longer than if you were to just eat regular pudding,” Thompson explains. That satiety effect, he notes, may also be one reason chia seeds are sometimes linked to weight management.

Another staple was a simple chia pudding folded into his morning oatmeal. By soaking chia seeds in oat milk overnight, Thompson created a base that helped balance energy levels. “That helps with digestion and managing the carbohydrate load on my body,” he says, pointing out that chia is thought to slow down carbohydrate absorption and provide more sustained energy.

The real benefits of chia seeds

YouTube/Sauce StacheThese tiny seeds are nutritional powerhouses that may improve digestion and heart health, as well as hydration

Chia seeds are nutrient powerhouses. A single serving (about 3 tablespoons) contains 140 calories, 5 grams of protein, 10 grams of fibre, and 9 grams of fat – most of it heart-healthy omega-3 fatty acids. Thompson highlights ways that he believes they aid digestion, improve heart health, and support hydration – especially important for endurance athletes like himself.

Living in Florida, Thompson runs regularly in hot, humid conditions, where staying hydrated is important. “Chia seeds help with hydration…I sweat a lot. I need to really pay attention to how hydrated I am,” he says, noting that their ability to absorb liquid makes them a useful tool for recovery and endurance.

He stresses that chia is not a magic bullet. “If you continue your diet exactly how it is and just add chia seeds in, you’re not going to lose any weight,” he says. Instead, their benefits compound alongside other healthy lifestyle changes, like eating more whole foods and moving regularly.

So, did chia seeds change everything?

After 30 days, Thompson admits he didn’t feel any dramatic shifts in his health. “Week one, nothing changed. Week two happened, nothing changed. Week three, nothing. Week four, no differences,” he says. But that, in his view, is the point.

The real power of chia seeds, and similar foods, comes from consistency over time. “Lots of little changes will make a difference over the course of your life,” Thompson says. Eating chia regularly may not provide instant results, but it contributes to the steady foundation of a healthier diet.

For Thompson, chia seeds are here to stay. He may not eat them daily, but he plans to enjoy them several times a week – as puddings, mixed into oatmeal, or in refreshing drinks. “So that’s that. Chia seeds, superfood. It is good for you,” he says with a smile.

For more plant-based food and science content, visit the Sauce Stache YouTube channel.

https://plantbasednews.org/lifestyle/food/i-ate-chia-seeds-every-day/