Tuesday, January 6, 2026

10 healthy vegan snacks to keep you energized

From vegoutmag.com

By Avery White

These satisfying plant-based snacks will fuel your body and keep energy crashes at bay, whether you're powering through work or recovering from a long run 

I spent years in finance fuelled by vending machine pretzels and whatever pastries appeared in the conference room.

By 3 p.m., I was reaching for my fourth coffee, wondering why my brain felt like it was wading through fog. Sound familiar?

When I shifted to a vegan lifestyle, I had to completely rethink snacking. What I discovered changed everything: the right plant-based snacks don't just tide you over until dinner.

They actually sustain you. They keep your mind sharp and your body ready for whatever comes next, whether that's a trail run, a deadline, or simply being present with the people you love. Here are ten of my favourites.

1. Nut butter and banana on rice cakes

This combination has become my pre-run ritual. The banana provides quick-digesting carbohydrates while nut butter delivers staying power through healthy fats and protein. Rice cakes add satisfying crunch without weighing you down.

I like almond butter best, but cashew or sunflower seed butter work beautifully if you're avoiding nuts. Drizzle a little maple syrup on top if you want something that feels like a treat. The whole thing comes together in under two minutes.

2. Roasted chickpeas

Crunchy, savoury, and surprisingly filling, roasted chickpeas are the snack I wish I'd known about during my corporate days. Toss canned chickpeas with olive oil and whatever spices speak to you: smoked paprika, cumin, a little cayenne if you like heat.

Roast at 400°F until crispy, about 25 to 30 minutes. Make a big batch on Sunday and portion them out for the week. They're perfect for that mid-afternoon moment when you need something substantial but don't want to feel sluggish afterward.

3. Energy balls with oats and dates

These no-bake bites are endlessly customizable and genuinely delicious. The base is simple: blend dates with oats, add nut butter for binding, then roll into small balls. From there, you can go anywhere.

I add cocoa powder and a handful of walnuts when I want something rich. Shredded coconut and lime zest when I'm craving brightness. The dates provide natural sweetness plus fibre, while oats offer complex carbohydrates that release energy slowly.

Keep them in the fridge for up to two weeks.

4. Veggie sticks with hummus

Sometimes the classics earn their reputation. Carrots, bell peppers, cucumber, and celery paired with good hummus never gets old. The vegetables provide vitamins and hydration while hummus brings protein and that creamy satisfaction we all crave.

What makes this snack work is preparation. Spend fifteen minutes on Sunday cutting vegetables and portioning hummus into small containers. Future you will be grateful when hunger strikes and everything is ready to grab.

5. Edamame with sea salt

Edamame is one of the few plant foods that provides complete protein, meaning it contains all nine essential amino acids your body needs. Steam frozen edamame for a few minutes, sprinkle with flaky sea salt, and you have a snack that feels almost effortless.

I keep bags of frozen edamame stocked at all times. They're perfect after a long run when I need protein but don't have the energy to cook anything elaborate. Sometimes simple is exactly right.

6. Trail mix with dark chocolate

The key to great trail mix is balance: something salty, something sweet, something crunchy. I combine raw almonds, pumpkin seeds, dried cranberries, and dark chocolate chips. The combination of healthy fats, protein, and a little sweetness keeps me satisfied for hours.

Portion control matters here since trail mix is calorie-dense. I measure out quarter-cup servings into small bags. This prevents mindless eating while still giving me something genuinely nourishing to reach for.

7. Avocado toast on whole grain bread

Yes, avocado toast has become a cliché. But clichés often exist because they work. Mash half an avocado onto a slice of sturdy whole grain bread, add a squeeze of lemon, some red pepper flakes, and a sprinkle of everything bagel seasoning.

The healthy fats in avocado support brain function and help you absorb fat-soluble vitamins from other foods. The whole grain bread provides fibre and sustained energy. Together, they create something that feels indulgent but leaves you feeling genuinely good.

8. Smoothie with greens and frozen fruit

A well-made smoothie can be a meal, but scaled down, it becomes the perfect energizing snack. Blend a handful of spinach with frozen berries, a splash of plant milk, and a tablespoon of nut butter. The spinach disappears into the sweetness of the fruit.

What I love about smoothies is how they sneak nutrition into your day without requiring much thought. Frozen fruit means no prep work. Spinach adds iron and vitamins without changing the flavour. It's nourishment disguised as a treat.

9. Apple slices with almond butter and cinnamon

This snack reminds me of fall, even in the middle of July. Slice a crisp apple, spread almond butter on each piece, and dust with cinnamon. The combination of fibre from the apple and protein from the nut butter creates lasting satisfaction.

Cinnamon does more than add flavour. Research suggests it may help regulate blood sugar, which means steadier energy without the spikes and crashes. Sometimes the simplest additions make the biggest difference.

10. Coconut yogurt with granola and berries

When I want something that feels like dessert but still qualifies as a snack, this is my go-to. Choose a coconut yogurt with live cultures for gut health benefits, top with a small handful of low-sugar granola, and add fresh berries.

The textures here are everything: creamy yogurt, crunchy granola, juicy berries. It satisfies on multiple levels, which means you're less likely to find yourself rummaging through the pantry an hour later looking for something else.

Final thoughts

Snacking well comes down to a simple question: does this food support the life I want to live? I want to feel sharp during work, strong on the trails, and present with Marcus in the evenings. The right snacks make all of that more possible.

You don't need to overhaul everything at once. Pick two or three options from this list and keep the ingredients on hand. Notice how you feel after eating them. Pay attention to your energy, your mood, your focus. What serves you? What leaves you wanting more? The answers will guide you toward the snacking habits that fit your own life.

https://vegoutmag.com/food-and-drink/s-bt-10-healthy-vegan-snacks-to-keep-you-energized/

Doctor Summarises The Top Science Papers Of 2025 That Support Plant-Based Diets

From plantbasednews.org

Dr Shireen Kassam said that the "key takeaway" is that science supports plant-based diets for human and planetary health 

A doctor has summarized some of the most notable science papers of 2025 that support plant-based and plant-forward diets as a route to better health.

Dr Shireen Kassam, a British haematologist, physician, proponent of lifestyle medicine, and the founder and director of Plant-Based Health Professionals UK, discussed the key papers in a reader-friendly blog post on her Substack.

Kassam noted at the beginning of her post that “the scientific research continues to support plant-rich diets as a key part of the solution,” despite ongoing challenges.

She went on to explain how studies have shown that life expectancy is “stalling” in Europe and the UK, which is linked to a lack of progress on reducing deaths from cardiovascular diseases and cancers. These factors are also driving a widening gap between healthspan and lifespan as people live longer but with poorer health.

                           Plant-based and "plant-rich" diets can support better health outcomes - Media Credit: Adobe Stock

Several different studies from the last year emphasised rising rates of non-communicable diseases (NCDs) such as CMD, and many also highlighted diet-related risk as a crucial contributor and an effective potential point of intervention.

In particular, Kassam noted that low intake of fruits, vegetables, legumes, whole grains, and nuts – and high intake of processed and red meat – are factors in rising NCD risk, reduced quality of life, and poor health outcomes in general.

Other notable points from Kassam’s 2025 summary include that: plant-based diets are nutritionally adequate and offer various health benefits; plant-based diets lower the risk of cancer; plant-based eaters have “the best” overall gut health compared to meat-eaters and flexitarians; sustainable and equitable food production does not require animals; and that plant-based and plant-rich diets support better health for people and the planet, with particular mention of the updated EAT-Lancet report.

‘My aim was to cut through the noise’

Kassam described how the body of evidence referenced in her summary aligns with planetary health frameworks that call for “systemic shifts” in the food system.

For example, in the updated Eat-Lancet report, plant-rich diets could prevent 15 million avoidable deaths per year, but could also keep the food system within planetary boundaries and save approximately USD $5 trillion per year.

“The key takeaway from my annual review is that the scientific evidence in 2025 reinforces that plant-rich dietary patterns, including vegan diets, not only support better health outcomes across major chronic diseases but are essential to bridging the gap between individual health and planetary sustainability,” Kassam told Plant Based News (PBN).

“In compiling this year’s top science papers, my aim was to cut through noise and focus on robust, peer-reviewed research that speaks directly to the twin crises of worsening global health and environmental degradation,” she said.

“We continue to see stagnating healthspan despite rising lifespans, driven in part by modifiable dietary risks, whilst the data consistently show that diets high in a range of plant foods, including fruits, vegetables, whole grains, legumes, nuts and seeds, are associated with lower risk of cardiovascular disease, type 2 diabetes and many cancers, alongside more favourable gut microbiome profiles,” added Kassam.

‘I hope to see greater leadership’

Photo shows plant-based physician and founder of Plant Based Health Professionals (PBHP) UK, Dr Shireen Kassam, who has created a summary of all the scientific studies from 2025 that support plant-based diets for health
PBNDr Shireen Kassam has long advocated for plant-based diets as a route to improved human health

Kassam also noted in her summary that country-based dietary guidelines are “rapidly updating” to reflect the Planetary Health Diet proposed by the EAT-Lancet Commission, including Switzerland, Sweden, Belgium, and the Netherlands.

Some research published in 2025 indicated that eating plant-based meat (including “ultra-processed” options) is better for human health than traditional meat. Research also found that replacing dairy with fortified soy milk can improve metabolic health.

Near the conclusion of her summary, Kassam wrote the rhetorical question, “If we know plant-based diets are good, how do we shift behaviour?” She then explained that overhauling the food system is not just about individual choices; it is also about far-reaching systemic change. In particular, evidence suggests that providing plant-based options as the default, thereby normalizing them, is an optimal strategy.

“Looking ahead to the next year, I hope to see greater leadership from health systems and policymakers in translating this science into action, from reframing clinical guidelines and medical education to prioritising preventive nutrition in clinical practice and to embedding sustainability into public health strategy,” said Kassam. “Scientific consensus is no longer the barrier; implementation is.”

https://plantbasednews.org/lifestyle/health/science-papers-that-support-plant-based-diets/

Monday, January 5, 2026

The top vegan meat alternatives that actually satisfy

From vegoutmag.com

By Jordan Cooper

These plant-based proteins deliver on taste, texture, and that hard-to-define satisfaction factor that keeps you coming back 

Let's be honest. Not all vegan meats are created equal.

Some taste like cardboard wrapped in good intentions. Others hit so close to the real thing that your omnivore friends do a double take. The difference matters, especially when you're trying to make plant-based eating feel sustainable and genuinely enjoyable.

The good news?

We're living in a golden age of meat alternatives. The science has caught up with the demand, and companies are finally nailing the textures and flavours that make food satisfying on a primal level.

Here's a roundup of options that actually deliver, whether you're craving a juicy burger, crispy bacon, or something to throw on the grill this weekend.

Beyond Burger

The Beyond Burger remains a heavyweight champion for good reason.

It sizzles, it browns, and it has that slightly fatty mouthfeel that makes burgers so craveable. The pea protein base gives it solid protein content without the beany aftertaste that plagued earlier generations of veggie patties.

Cook it medium on a hot grill or cast iron pan for best results. Don't press down on it while cooking. Let the juices do their thing.

Impossible Beef

Impossible's secret weapon is heme, the molecule that makes meat taste like meat.

Their ground beef works beautifully in tacos, pasta sauces, and anywhere you'd use crumbled beef. It caramelizes in the pan and develops those savoury, umami notes that satisfy on a deep level.

The texture holds up better than most alternatives when mixed into dishes. Season it like you would regular ground beef and let it get a nice crust before breaking it apart.

Daring Chicken Pieces

Finding convincing vegan chicken has always been the harder challenge.

Daring figured it out. Their pieces have a fibrous, pull-apart texture that actually resembles chicken breast. They come in original, cajun, and lemon herb varieties. Toss them in a stir fry, pile them on a salad, or bread and fry them for sandwiches.

The key is getting them crispy on the outside while keeping them tender inside. A hot pan with a little oil does the trick.

Lightlife Tempeh Bacon

Tempeh bacon hits different than the coconut or rice paper versions floating around.

It's got that chewy, slightly nutty quality that makes it feel substantial. The smoky marinade caramelizes beautifully when you cook it low and slow in a pan. It won't fool anyone into thinking it's pork, but it scratches that salty, smoky, crispy itch that bacon lovers crave.

Great crumbled over salads or layered into a BLT with ripe tomatoes.

Field Roast Italian Sausage

These sausages have been around for years, and they've earned their cult following.

The fennel and garlic hit you immediately, and the texture is dense and satisfying without being rubbery. Slice them into pasta, grill them whole for sandwiches, or crumble them into a Sunday morning hash.

They're made with vital wheat gluten, so skip these if you're avoiding gluten. For everyone else, they're a reliable go-to that never disappoints.

Abbot's Butcher Chorizo

When you want bold, spicy, and deeply seasoned, Abbot's Butcher chorizo delivers.

It's made with pea protein and has that crumbly, slightly greasy quality that good chorizo should have. Perfect for breakfast tacos, loaded nachos, or mixed into scrambled tofu. The spice level is noticeable but not overwhelming.

A squeeze of lime and some fresh cilantro take it over the top. This one converts sceptics.

Final thoughts

The best meat alternative is the one you'll actually eat and enjoy. Everyone's palate is different, and what works in a burger might not work in a stir fry.

My advice? Buy a few options and experiment. Try different cooking methods. Season generously. Treat these products like ingredients, not finished meals.

The brands on this list have done the hard work of creating convincing textures and flavours. Your job is to make them shine in your kitchen. The plant-based meat game has never been stronger, and your taste buds deserve to know about it.

https://vegoutmag.com/food-and-drink/s-bt-the-top-vegan-meat-alternatives-that-actually-satisfy/

Plant-Based Food 2026: Why consumers are choosing clean labels, whole foods and transparency

From specialityfoodmagazine.com

Discover how the plant-based market is shifting toward clean-label foods, whole ingredients and transparency as consumers reject ultra-processed options

There has been an undeniable shift in the way many consumers are shopping today. As Speciality Food has reported many times over the last 12 months, health and wellbeing are playing a more significant role in our choices.

We’re no longer content with simply knowing the calorie, sugar, fat or salt content of what we pop into our baskets. We want to understand, at a glance, how much fibre or protein we’re getting, how sustainable the packaging is and, increasingly, how ‘clean’ the ingredients are.

The term ‘’clean’ is fraught with issues say some food experts and nutritionists, who fear it could vilify certain ingredients and lead to people following restricted diets. 

Nonetheless, it’s being used more and more frequently within the industry, particularly in the vegan and plant-based space, where some brands and manufacturers have come under scrutiny for saturating the market with heavily processed products – in the face of ongoing global discussions around ultra-processed foods, while being challenged by ‘disruptors’ trying to ‘clean up’ the modern perception of plant-based for a new generation.

Good Food Studio founder, Amir Mousavi (the man behind Joe Wicks’ satirical Killer protein bar, featured as part of a TV documentary last year), tells Speciality Food the plant-based category is going through a significant reset.

“The side of the industry that has been focused on mimicking meat, from flavour and colour to texture, and even the idea of a convincing bleed, is now under the most pressure,” he explains. “Consumers are increasingly questioning whether these products bring them any closer to eating well, or simply recreate the processed systems they were trying to avoid.”

The conversation around UPFs isn’t going anywhere. “Successive academic papers with strong claims, and the accompanying media coverage have encouraged shoppers to turn the pack over and scrutinise what they are buying. Plant-based remains a growth space, but the growth story is evolving. It now depends on brands creating food that feels real and purposeful, rather than engineered to imitate something else.”

Data from FMCG Gurus shows that 58% of global consumers say they’ve been more attentive to ingredient lists in the last year when buying food and drink.

The analyst’s content and marketing executive, Jess Ryall, thinks this mindfulness is here to stay as concern around sourcing, formulation, processing, and hidden ingredients grows. “With many believing brands prioritize profit over people, authenticity and transparency are no longer optional. Companies that clearly communicate sourcing, processing, and sustainability, as well as real responsibility, will be best positioned to retain trust in an increasingly sceptical marketplace,” Jess says.

According to insights from Synergy, the plant-based and vegan food market is ‘maturing’ in response, redefining itself with more natural products, and largely eschewing the old notion that those who don’t eat meat or dairy want synthesised versions for dinner.

Those brands with their finger (quite literally) on the pulse, are investing in stand-alone food products that boost fibre and protein naturally, leaning heavily into beans, vegetables and tofu, with pulses driving innovation in the sector, responsible for 41% of new launches.

Synergy’s European savoury category manager, Natalie Shiel, says, “Beans are rapidly gaining prominence in the kitchens of European consumers. Packed with fibre and protein, legumes are emerging as a go-to ingredient for health-conscious eaters. The rise in popularity of ‘blue zone’ diets, and a renewed focus on gut health are shifting beans from the side dish, to the main course.”

We’re seeing this heavily reflected in NPD. Merchant Gourmet, for example, has broadened its range of meal solution pouches where pulses and grains are the star players, and Bold Bean Co has made the leap from plain beans and pulses, to include flavoured varieties.

Leading food scientist and COO of Better Nature, Dr Ando Ahnan-Winarno, says you can follow the rise and fall of the plant-based market, with a boom in 2019, and crash in 2024, aligning with data and coverage of UPFs.

He agrees that there has been a defined shift to more natural options, including tofu and tempeh, which has grown by 37% year-on-year, with Better Nature experiencing 51% growth as a result.

How has the market for vegan food changed?

The early rush in this sector was rushed and felt like more of a novelty, says Sophie Ziegler-Jones of Suma, adding that now consumers have better quality information at their fingertips, they’re making more informed choices. Though, “while they’re looking for plant-based foods with simple ingredients, solid nutrition, and lower-impact production, there’s still very much a place for good old veggie burgers and vegan sausages”. It’s all about balance.

This is something that Antonela Schiano, founder of artisan plant-based cheese brand, Cult!, believes strongly too. She says she’s pleased to see more people dipping their toes into the market “without the ethical weight that veganism carries”. 

“I believe we need as many ‘imperfect’ vegans as possible as opposed to a few perfect ones, so this makes me very happy and hopeful for the future of food and the increasing awareness regarding animal welfare. The market itself has been growing steadily and it’s fantastic to be able to find so many alternatives to the foods we grew up loving but choose not to eat nowadays. Vegan fish has come such a long way, and since I grew up in a family of fishermen this is something I’m super excited about.”

When it comes to cheese, the landscape is changing beyond recognition, and she’s one of the founders looking to change people’s minds about what plant-based cheese can look, taste and feel like. We’ve come a long way since the days where supermarket cheese ruled, she explains.

“However, there are many people who believe that’s the only option and that vegan cheese sucks, which couldn’t be further from the truth! Emulating the texture of cheese is difficult simply because we’re dealing with completely different ingredients, proteins. But thanks to fermentation we can now have a fantastic base that takes the plant-based cheese experience to a whole other level. We go big on flavour to make you forget what it isn’t - you’ll just like it because it’s good. I love meeting people at markets, and you can just see that they are shocked. They were so ready to hate it that they are completely taken aback when they actually love it.”

Besides vegans, who need their everyday and ‘treat day’ needs met by the market, the plant-based space is being ventured into by flexitarians, and those who want to eat more plants for their health, which is also having an impact on NPD.

“Whether consumers are following a plant-based, free-from or vegan diet, they are increasingly seeking clean-label, minimally processed food, and the ongoing rise in concern around ultra-processed foods is fuelling a shift towards organic as the ‘gold standard’,” says Carmen Ferguson, brand manager at Windmill Organics. “Within organic, we find many consumers prefer the reassurance that brands offer them over own label, both in terms of quality and traceability.”

Philip Rayner, MD and co-founder of Glebe Farm Foods, concurs with Carmen that plant-based products are reaching more people than ever, saying an estimated 22 million in the UK are now taking a more flexible approach to their diets. “Today, plant-based options are for everyone who wants food that’s wholesome, transparent and genuinely good for them.” He alludes to the massive focus on labels, natural ingredients and British-grown produce. “Consumers want to know where their food comes from, how it’s made, and that it supports local economies while reducing environmental impact.” The brand, he adds, has seen 64% volume growth since 2023, as shoppers look for plant-based options made closer to home.

Are vegan consumers really checking labels more often?

Emily Warburton-Adams, co-founder and head of sustainability at NUUDA says yes, and significantly so. “People are far more conscious of the difference between whole-food vegan meals and processed alternatives. In our catering business, clients regularly request that we avoid fake meats and UPF vegan products altogether. Transparency and ingredient lists matter more than ever.”

“People want to understand what’s in their food, not just assume it’s ‘bad’ because it’s processed,” says Philip. “That said, there’s a lot of scaremongering online – ingredients like dipotassium phosphate in oat drinks get a bad rap despite being safe in minimal amounts. Consumers are becoming more informed, using tools to inspect ingredients, and taking real control of their diets. Clean, simple recipes are what win now, and transparency isn’t optional, it’s expected.”

“Many are choosing products with shorter ingredient lists and less processing,” thinks Sophie, “but it is just that - a choice. It’s more about looking at the overall nutritional information for ingredients in terms of saturated fat, sugar and salt. UPFS aren’t necessarily any worse than other food choices when you take that balanced view.

“Naturally consumers have broader concerns about environmental impact these days. When customers choose simpler, more recognisable foods, they often end up choosing products that naturally come with fewer stages of processing and typically the knock-on effect is lower environmental impact. But let’s not lose sight of the fact that a plant-based diet is already better for the environment in so many ways. Let’s not demonise processed alternatives.”

Antonela is on the same page as Sophie, saying she thinks it’s great people are reading labels more, but adds it takes practise and ongoing research to learn what we should be looking out for, rather than rallying against all plant-based foods. There should be a focus and better education for consumers so they can find out where products come from, allowing them to make informed choices.

Filtering out long ingredient lists has led plenty of consumers to the door of brands with a simpler offering, says Carmen. They’re looking more often at canned pulses, which are cheaper than meat, nutritious, and offer numerous health benefits.

“Consumers recognise that beans contain a wealth of nutrients including fibre, protein and iron, while having low levels of fat and calories. That’s reflected in our own data: Biona’s beans and pulses category grew 8.33% year on year between 2023 and 2024, and accelerated to 18.93% growth between 2024 and 2025, as more households build these staples into their weekly meals. This surge in demand for plant-based protein as a viable substitute for meat protein is significantly propelling market growth and is emerging as one of the fastest-growing trends in the UK food sector.”

Whatever diet consumers are following, Carmen adds, indulgence is also a major factor in their buying, and they expect to get the same amount of pleasure from plant-based or vegan food as they do from any other food. This makes, she continues, innovation and flavour-first experiences essential.

“But that’s not enough. Consumers are increasingly label-savvy and environmentally aware. They’re scanning for added sugars, palm oil, allergens, and looking for products that fit into a sustainable lifestyle. The National Diet and Nutrition Survey highlights that UK diets are typically too low in fibre, and too high in saturated fat and free sugars, so there’s a real opportunity for plant-based brands to help consumers address those gaps with genuinely nutritious options that still feel indulgent. Consumers also now realise there is so much inspiration available for an interesting and tasty vegan or plant-based diet.”

Ando says it’s undeniable that the UPF debate has hit the plant-based category hard, with many products having lost their “health halo”.

“Consumers,” he explains, “are now less focused on whether a food is plant-based or not. Instead, they’re looking for healthy and sustainable foods they can enjoy every day.” Better Nature, he adds has interestingly made a bold move recently to say no to plant-based labels. “This means we no longer promote our brand as plant-based, and we don’t use the words ‘plant-based’ on our packaging. Instead, our focus is on health, positioning tempeh as a better-for-you protein to supercharge your diet and, in turn, your life.” Part of its appeal is being plant-based, but that isn’t its defining feature, he continues.

What do vegan and plant-based brands need to do to meet modern consumer needs?

To stand out today, brands have to deliver products that put taste first, while being nutritionally robust, thinks Philip. They also need to be made using ingredients consumers understand and trust. “This means keeping additives to a minimum, fortifying where it genuinely helps (like we do with our PureOaty Creamy & Enriched oat drink) and championing natural goodness.”

Innovation within the category is essential, Philip adds. “The vegan and plant-based category is now one of the top five categories driving newness in FMCG, showing that shoppers are actively seeking out products that bring something different and exciting to the table. On top of that, sourcing locally and showing transparency from field to table is key. People want honesty, quality, and flavour, all wrapped together. If you get that right, you don’t just meet trends, you earn trust for the long term.”

Carmen is on the same page as Philip, saying that brands now need to join the dots between transparency, taste, nutrition and price, and that the categories still going strong are ones that clearly communicate health and enjoyment, backing these up with labels people can understand.

“That means simplifying recipes where possible, being upfront about processing, and focusing on meaningful benefits like fibre, plant protein and gut health, rather than vague ‘better for you’ claims.”

Ease and inspiration are equally important, with flexitarians particularly wanting simple, repeatable ideas for using pulses or plant proteins at home, Carmen continues. “Brands that can offer recipes, serving suggestions and cross-merchandising in store (for example, pairing a jar of organic beans with pasta, grains and sauce) will help drive both frequency and basket spend.”

Which vegan food and drink categories are showing the most growth?

Beans and legumes are outperforming across the board, says Emily. “They’re nutrient-dense, versatile, high in fibre and protein, as well as being planet positive, good for the soil. Consumers are rediscovering their value as a whole-food foundation for plant-based eating.”

This is echoed by most of our other experts. Ando says beans are having their moment in the spotlight as a product most people are familiar with, while tapping into the demand for gut-friendly protein-rich foods.

“Of course, there have been challenges in terms of educating consumers on their health benefits and how versatile they are, but brands like Bold Bean have worked hard to address this, and this hard work is now paying off.”

Like beans, tempeh is also having a moment, with the market size globally reaching $2.02 billion in 2025, expected to grow by 8.94% by 2030, with consumers being attracted to its 100% natural and gut microbiome nurturing claims.

In addition to staples like beans, seeds, grains, tofu, tempeh and nut butters, Sophie says the plant-based market is inspiring shoppers with global flavours and ingredients, which can be used to enhance the former. “Ingredients from Asian, Middle Eastern and Latin American cuisines are performing well because they’re versatile, flavourful, and appeal to the enthusiastic and adventurous home cook.”

In plant-based dairy, milk alternatives continue to hold their own, despite tough market conditions, with the value of the category in retail increasing by 2.2% in the past year, and with clean label oat drinks performing particularly well, with Glebe Farm now being the second-fastest growing dairy alternative brand according to NIQ data, showing volume sales up 25% year-on-year.

“Looking ahead,” says Philip, “we expect fibre and functional health to play an even bigger role in driving category growth. Consumers are increasingly seeking products that not only taste great but also support everyday wellbeing, and oats are exceptionally well-placed to meet that demand.”

Carmen sees plant-based savoury snacks as a real area of growth, with Windmill Organics continually developing this area within its ProFusion brand, recently announcing a new range of two protein-rich nut mixes (Roasted & Salted and Roasted Tamari flavours), alongside two protein cakes, all made without artificial additives, emulsifiers or seed oils.

Aside from snacking, Carmen says they’re also seeing interest grow in ProFusion’s Pea and Fava protein chunks, which contain 50g of protein per 100g, while being gluten-free, soya-free and high in fibre.

They’re made from pea or fava bean protein only thanks to ‘agme-changing’ food extrusion technology that’s revolutionising the way meat alternatives are being created, harnessing the power of lentils, beans and chickpeas. “As this technology continues to evolve, it’s unlocking new possibilities for delicious, sustainable, and protein-rich products that are reshaping the future of food.”

What should retailers be considering when stocking plant-based products?

“I think, if we’re focusing on vegans, we just want good-tasting products, and we aren’t too fussed on ingredients,” thinks Antonela. “As long as there’s transparency, we can all read and make our own choices. I also wish the trend of bundling gluten free and vegan together would stop. A vegan and gluten-free pizza, for instance, meant to cater to both groups, usually leaves both unhappy.”

Sophie says independent retailers are in a great position to help customers navigate the plant-based and vegan food category by choosing products that balance taste, quality, processing level and responsible sourcing.

It’s helpful, she offers, to sell both convenient options alongside everyday staples so people can build meals that feel affordable, nutritious and realistic for daily life. 

“And with shoppers paying closer attention to impact and fairness, working with brands that can actually evidence those values beyond just making empty claims can make a big difference.”

It’s worth taking time to consider who and what to stock, and being a bit more thoughtful, begins Carmen, saying consumers aren’t just looking for ‘vegan’ labels. They expect an elevated experience. And they’re often willing to pay more for the right product. Though Carmen adds retailers should be cautious, as another driver towards plant-based eating is the relative affordability of things like tinned pulses, which are ending up in baskets as shoppers tighten their belts. Buyers should take this into consideration and offer a range of price points on plant-based store cupboard essentials to make them accessible to all – from tins of lentils, to fancy jars of Spanish beans.

“There is an element of rebuilding trust,” involved too, thinks Ando. “Checking each product’s nutrition facts, usage occasions, ingredient lists, and ingredient origins is vital.”

He believes retailers should be better integrating vegan proteins into the main protein aisles with fish and meat, displaying them alongside one another, “so shoppers can decide for themselves whether they want to supercharge their protein and give chicken the night off!”

What are vegan shoppers looking for?

While nutrition is high in their priorities, taste still drives the market say multiple experts. Shoppers are, “Driven by an increased appetite for bolder flavours across the plant-based category, sweet, smoky and spicy profiles are on the rise,” says Synergy’s Natalie Sheil.

“As plant-based foods move into a mature phase, consumers are now seeking exciting flavours that tap into global cuisines, and made these products stand out in their own right, not just as an alternative to meat.” 

Flavour profiles on the rise include Thai green curry, chilli non carne, sage, lemon, Korean barbecue, seaweed and kimchi.

Growing profiles range from Mexican, to teriyaki, shawarma, olive, katsu and shawarma. And leading flavours within the vegan market, proven to turn heads, are curry, smoked chilli, paprika and cheese. Synergy’s data also shows there’s been 49% growth in sweet and spicy flavours.

What is a ‘clean’ label?

As we’ve already said, the word ‘clean’ can carry negative connotations, but for the purposes of explanation, it means products that are made as naturally as possible, with recognisable ingredients the majority of people already have in their kitchens. A ‘clean’ cake, for example, would be made simply with butter, sugar, eggs, flour, a raising agent and natural flavourings. And bread, just water, yeast, salt and flour.

What are UPFs?

UPFs (ultra-processed foods) are those which tend to be, according to NOVA classification, “formulations of ingredients, mostly of exclusive industrial use, made by a series of industrial processes, many requiring sophisticated equipment and technology”. The kinds of food typically associated with UPFs include sweets, cakes, biscuits, maize and corn snacks, ready meals and ice cream.

https://www.specialityfoodmagazine.com/food-and-drink/plant-based-and-vegan-food-trends

Vegan cooking isn’t complicated, vegan chef shows how

From citizen.co.za

Sue Gajathar, The Vegan Chef, is making Veganuary simple, affordable, and delicious.

From rainbow stir-fries to pantry-smart recipes, she shows that plant-based meals can be quick, budget-friendly, and full of flavour.

More people are exploring plant-based eating at the start of the year as Veganuary, a global movement and annual challenge where participants try a vegan lifestyle for the entire month, gains momentum worldwide.

Sue Gajathar, from The Vegan Chef in Fourways, believes this curiosity is comes from a natural desire for positive change.

“The new year is a natural moment for reflection. People are thinking not just about their personal health, but also their impact on the world around them. Plant-based eating speaks directly to that holistic desire to feel better and do better.

It’s no longer seen as a restrictive diet, but as an exciting, explorative way to eat, a chance to reset, try vibrant new flavours, and join a global movement from the comfort of your own kitchen.”

                                            Sue Gajathar, The Vegan Chef, is making Veganuary simple, affordable, and delicious. Photo: Supplied


Many first-timers worry that vegan cooking is complicated or expensive. Gajathar loves to prove them wrong. “Vegan cooking, at its heart, is the most affordable way to eat. The foundation of a nourishing plate is vegetables, fruits, grains, and lentils, the most accessible and budget-friendly items in any supermarket or market.”

Her recipes rely on simple pantry staples. A bag of lentils, a sack of rice, seasonal butternut, and a few potatoes can feed a family for days. Flavour comes from spices, herbs, and basic techniques like roasting to bring out natural sweetness not costly imported substitutes. She even encourages home-grown herbs or a tomato plant for freshness and savings.

“A plant-based diet isn’t a luxury lifestyle; it’s intelligent, economical, and deeply satisfying cooking. The real expense is in processed foods, not in plants. When you cook from scratch with whole ingredients, you save money with every single meal.”

She said choosing plant-based also fosters a closer connection to food and reduces waste. Vegetable peels can be used for stocks, wilting herbs for pestos, and every ingredient is valued. “Sustainability, for me, starts with respect for the ingredient.”

For those trying Veganuary for the first time, Gajathar offers practical advice. Her top recommendation: use the official Veganuary website, which provides free meal plans covering everything from breakfast to desserts.

“Don’t hide your journey, share it! Organise a lunch where each friend cooks a different plant-based dish, or get colleagues involved for a ‘Meat-Free Monday’ potluck. Shared support and discovery make it fun, not daunting.”

She advises eating the rainbow: “Fill your plate with a vibrant variety of colours, different vegetables, fruits, grains, and legumes. “This ensures a wide range of nutrients and keeps meals exciting.

Listen to your body, fuel it well, and don’t be hard on yourself if you’re learning. Enjoy the experience. Your energy, your palate, and your body will thank you for it.”

https://www.citizen.co.za/fourways-review/news-headlines/local-news/2026/01/04/vegan-cooking-isnt-complicated-vegan-chef-shows-how/