Going vegan: Here’s what to think about before you start

From atvtoday.co.uk

Here are the key factors experts say are worth considering before making the switch

Adopting a vegan diet during the early part of a new year can feel like a positive reset – whether it’s for health, sustainability or simply trying something new.

But if you’re eating less overall, particularly if appetite is reduced through weight-loss medication, careful planning becomes essential to avoid fatigue, low energy and nutrient gaps.

Appetite changes can raise the stakes

Reduced appetite means smaller portions – and that makes every meal nutritionally important. Plant-based diets can be very healthy, but they are also more restrictive, so thoughtful food choices are crucial to ensure energy, protein and micronutrient needs are still being met.

Without this, people may experience tiredness, stalled weight loss or poor recovery, especially during the early weeks of dietary change.

Beware ultra-processed vegan foods

Not all plant-based products are created equal. Many ultra-processed alternatives are high in refined carbohydrates and low in protein and key nutrients.

Instead, nutritionists recommend focusing on foods that are naturally vegan – such as lentils, beans, tofu, vegetables and wholegrains – which offer greater nutritional value and support satiety without relying on heavy processing.

Protein matters more than you think

Protein is essential during weight loss, helping to preserve muscle mass and keep you feeling full. Guidelines suggest aiming for around 0.8g–1.8g of protein per kilogram of body weight, depending on individual needs.

On a vegan diet, this means intentionally including plant-based protein sources like tofu, tempeh, lentils, chickpeas, beans and soy products at every meal.

Dr Crystal Wyllie from ZAVA explains:

“It’s a common misconception that protein only matters if you work out regularly. Protein supports immunity, recovery and overall wellbeing – particularly when appetite is reduced or weight-loss medication is involved. Including protein at every meal can help maintain strength and energy.”

Keep comfort foods on your side

Sticking to Veganuary doesn’t mean reinventing your entire kitchen. Many familiar flavours are already vegan, including standard gravy granules, yeast extracts, English mustard and brown sauce – all of which add depth without compromise.

Iron is one nutrient worth watching closely, as plant-based iron is absorbed less efficiently. Pairing iron-rich foods like lentils, spinach and beans with vitamin C-rich ingredients – such as citrus fruits or peppers – helps improve absorption and supports energy levels.

Great iron-boosting snacks include hummus with red pepper sticks, nuts, seeds and dried fruit.

Choosing the right milk matters

Iodine plays a vital role in thyroid function and metabolism, but intake can be low on vegan diets. Fortified plant milks are one of the easiest ways to help bridge that gap.

Oat milk is a popular choice for tea and coffee thanks to its creaminess and stability – barista versions are often closer to dairy in taste and texture. Iodised salt, seaweed and fortified breads can also support iodine intake.

Experts recommend speaking to a healthcare professional before using supplements to ensure the right balance for individual needs.

Don’t overcomplicate meals

You don’t need a whole new cookbook – just swap the protein. Lentils, chickpeas or crumbled tofu work well in classics like spaghetti bolognese, while minimally processed plant-based sausages can replace meat at breakfast.

Fibre-rich foods such as oats, quinoa, brown rice, beans and vegetables help maintain steady energy levels and keep hunger at bay throughout the day.

Managing expectations around cheese

Vegan cheese can be hit-and-miss. Nutritional yeast is often a more satisfying alternative, offering a savoury, cheesy flavour without texture issues – and many brands are fortified with vitamin B12.

Vitamin B12 supports the nervous system and healthy red blood cells, but it isn’t naturally present in plant foods. Fortified products or supplements are essential for anyone following a vegan diet, particularly alongside weight-loss medication.

Don’t forget omega-3s

Omega-3 fatty acids support heart health, brain function and inflammation control, yet can be harder to obtain on a vegan diet. Foods like chia seeds, flaxseeds, walnuts, hemp seeds and algae-based supplements can help meet daily needs.

As with other nutrients, consistency matters more than perfection – small, regular inclusions add up.

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With a few smart swaps, attention to key nutrients and a focus on whole foods, a vegan diet can feel satisfying, balanced and sustainable – even when appetite is reduced.

As Dr Wyllie notes, regular monitoring and spreading nutrient intake throughout the day can help maintain energy, protect wellbeing and support long-term success.

https://www.atvtoday.co.uk/277506-food/ 

6 dishes that turn vegan sceptics into people who ask for seconds

From vegoutmag.com

By Jordan Cooper

These six dishes have a track record of converting even the most committed meat lovers into enthusiastic plate-clearers 

We've all been there. You mention you're bringing a dish to the cookout, and someone makes that face. You know the one. It's the polite smile that says "I'll try it, but I'm also eyeing the burger station."

Here's the thing about vegan food and sceptics: logic rarely wins them over. You can cite environmental stats and health benefits all day long.

But put a plate of something genuinely delicious in front of them? That's when minds actually change.

Research on food psychology shows that positive taste experiences are far more persuasive than information alone. So forget the debates. These six dishes do the convincing for you, one bite at a time.

1. Crispy cauliflower wings with buffalo sauce

There's something almost unfair about how well this works. Cauliflower florets, battered and baked until golden, then tossed in spicy buffalo sauce. They hit every note that makes bar food irresistible: crispy exterior, tender inside, tangy heat that builds with each bite.

The secret is getting that batter right. A mix of flour, plant milk, and a touch of cornstarch creates the crunch factor. Bake them at high heat until they're deeply golden, almost charred at the edges. Then coat them generously in your favourite buffalo sauce while they're still hot.

Serve these with a creamy ranch dip made from cashews or a store-bought vegan version. Watch the sceptics hover near the plate, telling themselves they'll just have one more. They won't stop at one more.

2. Mushroom bourguignon over creamy mashed potatoes

This is the dish that makes people forget they're eating vegan. Rich, wine-braised mushrooms in a deeply savoury sauce, ladled over buttery mashed potatoes. It's comfort food that feels like a warm hug from a French grandmother.

Use a mix of mushrooms for complexity. Cremini for meatiness, shiitake for depth, maybe some oyster mushrooms for texture. Let them brown properly before adding the wine and broth. Patience here pays off in layers of flavour that build on themselves.

The mashed potatoes need to be obscenely good. Yukon golds, plenty of vegan butter, a splash of oat milk. Season aggressively. When the whole thing comes together on a plate, it looks and tastes like something from a fancy bistro. Nobody asks where the beef is.

3. Jackfruit carnitas tacos

Young jackfruit has this weird superpower. When you shred it and season it right, the texture becomes remarkably similar to pulled pork. It absorbs flavours like a sponge and gets those crispy edges when you let it caramelize in the pan.

The key is in the spice blend and the cooking technique. Cumin, smoked paprika, oregano, a little brown sugar, and lime juice. Let it cook low and slow, then crank the heat at the end to get those charred bits everyone fights over.

Load them into warm corn tortillas with pickled onions, fresh cilantro, and a drizzle of cashew crema. These tacos have converted more sceptics at my dinner table than any argument I've ever made. The texture and flavour just work.

4. Creamy vodka pasta with cashew cream

Vodka sauce is one of those things people assume requires dairy. The creaminess, the way it clings to pasta, that slight sweetness from the tomatoes. Good news: cashews do all of this beautifully, and most people can't tell the difference.

Soak raw cashews, blend them smooth with a little pasta water, and stir them into a simple tomato sauce with a splash of vodka. The alcohol cooks off but leaves behind this subtle complexity that makes the sauce taste expensive.

Use a good rigatoni or penne that catches the sauce in its ridges. Finish with fresh basil and a crack of black pepper. This is the kind of pasta that makes people lean back in their chairs and exhale happily. Then reach for seconds.

5. Smash burgers with all the fixings

The plant-based burger game has gotten genuinely impressive. But the real magic happens when you treat these patties like diner-style smash burgers. Thin, crispy edges, soft buns, melty cheese, the works.

Get your pan screaming hot. Press the patty thin and let it develop a serious crust before flipping. Add vegan cheese while it's still sizzling so it gets properly melty. Toast your buns in the same pan to soak up some of that flavour.

Stack it with caramelized onions, pickles, special sauce, shredded lettuce. The whole messy, delicious package. This is the burger that makes sceptics say "wait, this is vegan?" with genuine surprise. That moment never gets old.

6. Chocolate lava cakes with coconut whipped cream

You have to end with dessert. And nothing ends a meal more dramatically than a chocolate lava cake that oozes when you break into it. The fact that it's vegan becomes almost irrelevant when molten chocolate is involved.

The trick is using high-quality dark chocolate and getting the timing exactly right. Underbake slightly so the centre stays liquid. A little aquafaba helps with the structure, and coconut cream adds richness without any dairy.

Serve them warm with a dollop of coconut whipped cream and maybe some fresh raspberries. This is the dessert that makes people forget every preconception they had about vegan food being restrictive or boring. It's pure indulgence.

Final thoughts

Converting sceptics isn't really about convincing anyone of anything. It's about removing the barriers between them and delicious food. When something tastes incredible, the fact that it's vegan becomes a pleasant surprise rather than a hurdle to overcome.

These six dishes work because they don't ask anyone to compromise. They deliver on flavour, texture, and satisfaction in ways that meet people exactly where they are. No lectures required, no guilt trips, just really good food that happens to be plant-based.

Start with one dish at your next gathering. Watch the reactions. Notice who comes back for seconds and who asks for the recipe. That's the real conversion happening, one plate at a time. And honestly? It's a lot more fun than arguing about protein sources at the dinner table.

https://vegoutmag.com/food-and-drink/s-st-6-dishes-that-turn-vegan-skeptics-into-people-who-ask-for-seconds/

The UK is finally freeing hens from cages – here’s what the 2032 cage ban means for animal welfare

From veganfoodandliving.com

Phasing out cages is finally on the UK government’s agenda, but will the 2032 ban actually deliver for animals? Only if we learn from the past...

The British countryside is often pictured as an idyllic landscape of roaming livestock, yet for millions of animals, the reality is far more confined.

For decades, activists have campaigned against the industrial ‘stacking’ of sentient beings, waiting for a legislative shift that feels permanent. That shift may have finally arrived.

On 12th January 2026, the Department for Environment, Food and Rural Affairs (Defra) launched a major consultation on a proposed ban of colony cages for egg-laying hens. Starting with a ban on introducing new colony cages and similar caging systems, along with eradicating any existing battery cages in use, the proposed legislation aims for a total phase-out of cages by 2032.

This follows Defra’s Animal Welfare Strategy for England, a set of reforms published in December 2025, which promised to see the end of trail hunting and snare traps in the UK along with vast improvements for domestic and farmed animals.

The reforms start by phasing out the use of existing battery cage systems in the UK. Photo © Sittisak/Adobe Stock

Is the 2032 cage ban a realistic goal?

The road to a cage-free Britain is currently occupied by millions of hens still living in ‘enriched’ colony systems. While the proposal sounds like a definitive win, history teaches us that agricultural timelines can be as fragile as an eggshell.

Critics often point to the 2012 EU-wide ban on battery cages as a cautionary tale. While it successfully removed the most cramped, barren cages, it simply replaced them with the ‘enriched’ colony versions that the UK now looks to phase out.

These systems only offer each hen space roughly the size of an A4 sheet of paper – a scant improvement on the previous battery cages. And, as stated in Defra’s consultation, the colony cage system still “restricts choice, preventing access to the ground and other levels, and limiting the ability to run, flap wings, dustbathe or forage.”

In a Defra press release, Dame Angela Eagle, the UK’s Farming Minister, stated that the government is “committed to improving the lives of farm animals” while supporting farmers to remain profitable. However, whether this leads to a total welfare revolution or another half-measure transition remains in question.

The risk of a ‘barn egg’ loophole

There is a growing concern that phasing out cages could lead to a mass shift toward intensive indoor barn systems. In these environments, while hens aren’t behind bars, they can face different welfare issues, such as smothering or injurious pecking in high-density flocks. Without strict regulations on stocking densities and environmental enrichment, a cage-free label doesn’t automatically mean a happy hen.

Anthony Field, Head of Compassion in World Farming (CIWF) UK, noted that the consultation is an “extremely encouraging move” and a “huge” step towards addressing the suffering of millions. However, the British Egg Industry Council (BEIC) has voiced additional concerns that the ban could “deliver little meaningful benefit for hens” if not paired with protections against imported eggs produced to lower standards.

The ban may offer some welfare improvements for British hens, but if imported eggs – produced in cramped conditions – are cheaper, there may be little benefit overall. Photo © poco_bw/Adobe Stock

Beyond the colony cage ban

The Animal Welfare Strategy for England goes beyond banning cages for hens. It’ll also see the phasing out of farrowing cages and CO2 stunning for pigs, along with exploring alternatives to animal testing.

To ensure this strategy doesn’t fizzle out, experts are calling for robust financial support for farmers and strict trade protections. As the consultation remains open until 9th March 2026, the coming weeks will determine if 2032 is a true milestone or just another moving target in the history of agricultural compromise.

https://www.veganfoodandliving.com/news/2032-cage-ban-hens-uk/ 

Is a Plant-Based Diet the Secret to Beating Inflammatory Diseases?

From veganuary.com

Chronic inflammation plays a central role in some of the most serious diseases we face, including rheumatoid arthritis, cancer, heart disease, diabetes, asthma and Alzheimer’s.

But many people are finding that the solution to their inflammatory conditions can be found, not in pills and jabs, but in the fruits and veggies on the end of their forks.

Here, we meet some of the people who switched to a plant-based diet and find out how taking part in Veganuary eased their symptoms and changed their lives.

Plant-Based Diet and Eczema

Lucy Schofield, 31 from London used to call herself an “itchy girl”. She suffered with regular eczema flare-ups in her elbow creases and on the back of legs, and even around her eyes when she was under a lot of pressure.

“That was definitely the worst thing – so sore and difficult to hide.” Her sleep inevitably suffered as a result and it inevitably affected her wellbeing and mood. “When George and I first got together, “ she told us, “if we held hands, I’d be worried that he’d think my palms were like lizard skin!”

After staying with her mum who was vegan during a Covid lockdown and learning more about the issues in the dairy industry and how to cook tasty food, Lucy decided to give veganism a try for herself.

She took part in Veganuary 2021. And the unexpected happened… About three weeks into Veganuary, Lucy’s eczema cleared up entirely and she hasn’t suffered with it since.

Research conducted by California Northstate University on inflammatory skin diseases may provide some explanation as to how this occurred. It concluded: “Our findings demonstrate that plant-based foods may improve inflammatory skin diseases by supporting the gut microbiome, exerting anti-inflammatory effects, providing barrier support, and improving glycaemic control.”

And Lucy is not alone.

Plant-Based Diet and Joint Pain

Roz Cant, 44, from Newcastle Upon Tyne had been suffering from debilitating joint pain for a long time. “I was in pain down the right side of my body in my hip, back, knee, wrist and toe joints which got progressively worse over several years,” she told us.

“I had been to the doctors and physio on many occasions and they were not able to offer me any solutions other than exercise and taking painkillers which weren’t helping at that time. I was in pain all the time.”

Roz went online searching for answers and she found out that animal products can cause inflammation.

“I was already vegetarian and decided to cut dairy and eggs out of my diet and to take part in Veganuary.” That was in 2022 and it turned out to be a life-changing one.

“After a few months, I noticed my pain had begun to decrease,” says Roz. “After six months it was at a level where it no longer impacted my daily life and after a year my pain was gone. The terrible impact that dairy and eggs have on the lives of so many animals and the positive personal benefits I have seen mean I will be vegan for life.”

A Plant-Based Diet and Arthritis

Sue Makin, 73 from Chester had been suffering arthritis in her hands for some time. As a keen gardener and painter, this was particularly distressing.

“I had to accept that my hands would always be painful, stiff and swollen-jointed. That I’d have difficulty with my grip and keep dropping things. That holding an artist’s paintbrush or doing heavy gardening would be a much-loved thing of the past.”

That was back in 2017 but when her son went vegan and urged her to watch the same documentaries that had inspired him, she did. And she became vegan too.

“After about three weeks on a vegan diet something became very obvious. All of this was reversing rapidly. Pain had gone from my hands and their strength and flexibility were markedly improved. I’ve been able to return to long hours painting or gardening without pain. I am convinced this is due to the removal of the inflammation caused by dairy products.”

Once again, science backs Sue’s and Roz’s experiences.

A 2019 review of the existing studies concluded: “Several studies have shown that joint pain and other RA [rheumatoid arthritis] symptoms may be modified by dietary factors. Excessive body weight and diets that include animal products (e.g., dairy, red meat) exacerbate the RA symptoms likely due to their pro-inflammatory effects. In contrast, diets rich in vegetables, fruits, and fibre are associated with lower BMI, have anti-inflammatory properties and help reduce pain and inflammation in these patients. Studies have shown that dietary fiber found in these plant-based foods can improve the gut bacteria composition and increase the bacterial diversity in RA patients, potentially reducing inflammation and joint pain.”

Plant-Based Diet and Type 2 Diabetes

Research over the last decade or so is increasingly indicating that type 2 diabetes should be seen as an inflammatory condition. And we have long known that eating a plant-based diet can reduce the risk of type 2 diabetes.

Thankfully, for Andrea Kennard, 62, from Kent, she found her way to Veganuary as a prediabetic and before the disease had done its worst. Andrea took part in Veganuary 2025 and has had an extraordinary experience.

“I’ve gone all whole food now and cook from scratch,” she tells us. “I’ve lost over 6 stone, going from a size 22 to a 10, I no longer have a nap during the day, my bloods are the best results they have ever been, I’ve so much more energy now and do not need all my medication.”

It’s a very happy outcome for Andrea but she found another benefit too. “To top it all, I’m not eating any beautiful animals,” she says. “I just wish I’d done it years ago and not waited.”

A Plant-Based Diet and Asthma

Michelle Mead, 55, Devon, developed asthma when she was just five years old and it has had a profound effect on her whole life.

“It impacts everything, from being able to walk to not even being able to talk in full sentences. It causes coughing and exhaustion although you aren’t able to sleep as you can’t breathe, and having an attack is very frightening.”

Like Roz, Michelle conducted her own research and found studies that indicated a plant-based diet can help with allergies.

“So when I saw Veganuary advertised on social media I decided to give it a try.” And that was the beginning of a very positive change. “Within a couple of weeks I noticed an improvement in my breathing,” Michelle told us. “Within a couple of months, I could reduce my asthma medication and the bruising it had been causing stopped completely. Since then, I have had no further asthma attacks.”

A Plant-Based Diet and Lupus

Kim Washam, 51, from New Jersey took part in Veganuary 2019 and has never looked back. She took part in the hope that a change in diet would provide some relief from the different autoimmune diseases she had developed, as well as the drugs she was given to combat them.

“I was taking medications to treat lupus and rheumatoid arthritis,” she told us, “but I wasn’t happy with the potential side effects of those medications. I didn’t want to be on these meds any longer, so I started my vegan journey and have been feeling great ever since! I am no longer on any medications! Veganuary was a huge influence on my decision to go vegan and I will be forever thankful!”

These powerful, life-changing stories are more than anecdotal. In recent years, study after study has demonstrated the healing power of a plant-based diet and provide insights into why eating whole foods like fruits, veg, grains, berries, nuts and seeds is the key to beating inflammatory conditions.

In 2019, a systematic review by the Max Planck Institute for Human Cognitive and Brain Sciences concluded: “there is an overall robust support for beneficial effects of a plant-based diet on metabolic measures in health and disease… The reason for lower systemic inflammation in plant-based dieters could be due to the abundance of anti-inflammatory molecule intake and/or avoidance of proinflammatory animal-derived molecules.”

A Doctor’s Advice

GP and nutritionist Dr Gemma Newman both eats and promotes a whole food plant-based diet and she explains why.

“A colourful, whole-food plant-based diet naturally helps calm inflammation — the root of many chronic pain conditions. Foods rich in antioxidants and omega-3s like berries, leafy greens, flaxseeds and walnuts, can support the body’s natural healing pathways. Try building meals around lentil stews, veggie curries, or grain bowls packed with vibrant veg and herbs. Eating this way nourishes you from the inside out — soothing inflammation while supporting energy and recovery.”

So, whether you are suffering from asthma or eczema, arthritis or endometriosis, you may see significant improvement by removing inflammatory animal-based foods from your diet and replacing them with plenty of anti-inflammatory plant-based foods.

But just something to note: it is a healthy plant-based diet that has all the magic. An unhealthy diet based around processed foods, and high-fat, sugar and salt, even if it is vegan, may actually make things worse.

https://veganuary.com/plant-based-diet-inflammatory-diseases/

How To Turn Lentil Soup Into A Winter Treat You’ll Crave

From plantbasednews.org

Browned onions, preserved lemon, and bright toppings transform this Mediterranean soup into the bowl that gets you through winter 

Lentil soup has a habit of showing up every winter and tasting exactly the same. It’s filling. It’s affordable. And after the third bowl, it can feel a little flat. In a recent video, Rainbow Plant Life creator Nisha Vora shows how a Mediterranean lentil soup can become layered, rich, and exciting, without adding complexity or expensive ingredients. With a few smart techniques, she turns a familiar pantry dish into something deeply flavourful and definitely worth revisiting.

Vora is known for breaking down cooking fundamentals in a way that feels practical and accessible. A Harvard graduate and former corporate lawyer, she went plant-based before building Rainbow Plant Life into a leading vegan recipe and lifestyle platform. In this video, she focuses on technique over novelty, explaining how timing, heat, and thoughtful seasoning can drastically change the outcome of a classic lentil soup.

Where flavour really begins

Inspired by Mediterranean cooking, the yogurt topping adds acidity and richness to balance the soup's flavours - Media Credit: YouTube / Rainbow Plant Life

Vora starts with the same aromatics most cooks reach for, but she is clear that this stage sets the tone for the entire soup. Onion, carrot, and garlic are familiar, yet how they are handled makes all the difference.

“We have our standard soup aromatics prepped, but my first tip is if you want an actually interesting lentil soup that’s not ordinary, add a fun flavour twist,” she says.

That twist leans Mediterranean. Ground coriander brings warmth. Aleppo pepper adds gentle heat. Preserved lemon peel delivers brightness and complexity.

“They’re essentially lemons that have been fermented in their own juices and salt,” Vora says. “They’re gonna add a super lemony, complex, tangy, salty flavour to the soup that really takes it over the top.”

She uses only the peel, finely chopped, so it blends seamlessly into the base.

Slowing down to build depth

YouTube / Rainbow Plant LifeInstead of chopping herbs directly into the pot, Vora ties bay leaves and thyme into a bouquet garni to infuse the soup with earthy flavours

Once cooking begins, Vora emphasizes patience. She takes time to deeply brown the onions before adding anything else, resisting the urge to rush.

“Wait until your onions brown. Don’t just sweat them for like four or five minutes,” she says. “Taking the time to brown your onions really, really makes a difference in terms of the flavour.”

The onions cook for up to 15 minutes, developing sweetness and depth. Carrots, garlic, and preserved lemon follow, along with spices that are stirred constantly to avoid burning. When needed, she deglazes the pot to capture every browned bit.

Vora also stresses the importance of choosing a broth that tastes good on its own.

“Use a vegetable broth that you actually like the taste of,” she says.

Lentils go in next, along with black pepper and a bouquet garni made from bay leaves and thyme. Instead of chopping herbs directly into the soup, she ties them together.

“It gently infuses the entire soup with the earthy, woodsy aromas of the herbs,” Vora says.

The toppings that change everything

While the soup simmers, Vora prepares simple toppings that she sees as essential to the final experience, not optional extras.

“When you’re making a fairly simple and healthy soup like we are today, I think it’s important to add something a little fun and indulgent,” she says.

She mixes fresh herbs with lemon zest, olive oil, and flaky salt to create a bright herb oil. She also prepares a quick yogurt sauce using plant-based yogurt, lemon juice, salt, and pepper.

“It’s kind of like topping your chili with some sour cream except with a Mediterranean twist,” she says.

Together, these toppings add contrast, acidity, and richness to the bowl.

Finishing touches that pull it together

Once the lentils are tender, Vora removes the bouquet garni and adds nutritional yeast to boost savouriness.

“A lot of lentil soups are kind of lacking in that savoury umami quality,” she says.

She finishes with a generous squeeze of lemon juice, reinforcing the brightness layered throughout the dish. Served with crusty bread and topped with herb oil and yogurt sauce, the Mediterranean lentil soup feels complete and intentional.

By focusing on technique instead of shortcuts, Vora shows how lentil soup can move beyond routine winter cooking and become something you actually look forward to eating.

You can find more plant-based recipes and lifestyle tips on the Rainbow Plant Life YouTube channel.

https://plantbasednews.org/lifestyle/food/turn-lentil-soup-into-a-winter-treat/