7 Plant-Based Foods That Fight Inflammation and Boost Energy

From plantbasednews.org

Interested in the effects of food on inflammation? Find out more about the effects of berries, seeds, and leafy greens 

Certain foods are linked with significant potential health benefits, especially when it comes to tackling inflammation. Furthermore, some of the most effective foods for fighting inflammation can also help to counter fatigue, pain, and even reduce the overall risk of disease.

Dr Rupy Aujla, NHS doctor and founder of the Doctor’s Kitchen, argues that what we put on our plates is one of the best tools we have to slow aging, support brain health, and protect against illness.

Dr Rupy, known for his YouTube channel The Doctor’s Kitchen, recently shared a video where he lists 10 anti-inflammatory foods and explores their benefits, and they all happen to be plant-based. He stresses that these foods can help lower inflammation markers in the body, improve energy, and support long-term health.

Berries for heart and blood vessel health

A daily cup or two of berries can make a big difference, and even a handful of berries a day can “fight inflammation more than most supplements,” Dr Rupy claims. Rich in anthocyanins, berries like blackcurrants, blackberries, blueberries, and raspberries support healthy cholesterol and blood vessels while reducing heart disease risk. Mixing different varieties gives a wider range of protective compounds. Frozen or freeze-dried options work just as well for smoothies, oats, or vegan yogurt bowls.

Greens for longevity and brain health

Packed with folate, vitamins, and antioxidants that fight inflammation and keep your brain young, leafy greens are like nature's multivitamin - Media Credit: YouTube/The Doctor's Kitchen

Dark leafy greens (the darker the better) such as kale, spinach, and chard act like “nature’s multivitamin,” says Dr Rupy. “They give you fibre, folate, vitamin K, and vitamin C”. As well as “carotenoids like lutein,” which help shield cells from oxidative stress. Studies link one daily serving to slower cognitive decline – the equivalent of being more than a decade younger. He suggests rotating raw and cooked greens to get the most out of them and notes that every culture has its own staple green, from collards in East Africa to wild quelites in Mexico.

Sprouts with 50 times more compounds

YouTube/The Doctor's KitchenThe broccoli sprout is the king of all sprouts due to its anti-inflammatory potential

Sprouts may be small, but they’re nutrient powerhouses. Broccoli sprouts, in particular, release sulforaphane, which activates detoxification pathways and reduces oxidative stress. “Sprouts are completely underrated,” Dr Rupy says. He points to a trial showing that eating 30 grams of raw broccoli sprouts daily for 10 weeks cut inflammatory markers by up to 59 percent. Growing them at home is simple – just soak seeds, rinse twice daily, and they’re ready within a week.

Extra virgin olive oil as a liquid anti-inflammatory

Olive oil is a cornerstone of the Mediterranean diet for good reason. Its polyphenols, such as oleocanthal, act on the same pathways as ibuprofen, though more gently. Dr Rupy notes that just “a drizzle around seven grams a day was linked to a 28 percent lower risk of dying from dementia-related causes”. He emphasizes buying cold-pressed, dark-glass bottled oil with a fresh harvest date. A peppery kick at the back of the throat is the sign of high polyphenol content. And contrary to popular belief, you can cook with olive oil; its compounds actually protect it from the heat damage that can make some other foods harmful.

Nuts to protect your heart

Despite their calorie density, nuts are “nutrient-dense powerhouse ingredients that you should not be scared of,” says Dr Rupy. Just a handful per day can lower cholesterol and reduce heart disease risk by nearly 20 percent. Walnuts, pecans, almonds, and even chestnuts stand out for their polyphenol content. He recommends keeping a jar of unsalted mixed nuts on the counter for easy snacking or sprinkling over salads and oats.

Seeds for omega-3s and plant power

Seeds offer protein, fiber, and a host of unique compounds. Flax seeds contain SDG lignans with strong anti-inflammatory effects; sesame seeds provide sesamin for vascular health; sunflower seeds are affordable and rich in vitamin E and linoleic acid. “Even one or two tablespoons a day shows anti-inflammatory benefits,” Dr Rupy explains. He prefers ground flax for better absorption and recommends keeping pre-milled versions in the fridge to protect their nutrients.

Legumes to feed gut microbes

Beans and lentils don’t just steady blood sugar; they also nourish the gut microbiome. These microbes produce short-chain fatty acids that strengthen the gut barrier and lower inflammation. Packed with fibre and polyphenols, legumes act as daily anti-inflammatories. Dr Rupy highlights that eating about 400 grams of cooked legumes per week, or three to four tablespoons a day, is enough. For beginners, he advises starting small to let your gut adapt, then working them into salads, soups, and pasta sauces.

Inflammation may be part of life, but it doesn’t have to dictate our health span. Dr Rupy’s message suggests that food can help deal with inflammation, particularly a daily mix of berries, greens, sprouts, healthy fats, nuts, seeds, and legumes.

You can find the original video on Dr Rupy’s YouTube channel, The Doctor’s Kitchen.

https://plantbasednews.org/lifestyle/food/plant-based-foods-that-fight-inflammation/

Meera Sodha’s vegan recipe for gochujang and tofu ragu with gnocchi and pickled cucumber

From theguardian.com

A comforting and filling mix of Korean and Italian flavours and textures that’s ideal for weeknight dinner 

I am a ragu-fancier and a kheema fanatic. Unlike with most foods, however, it doesn’t do to rationalise this love for ragu, because it is a mash of things chopped up so small that they all lose their texture. This might sound a bit woo-woo, but the joy of ragu comes from feeling your way through it, from the chopping and standing with your thoughts, to stirring a bubbling pot and the smell creeping under the door. A ragu isn’t just a ragu, it’s a coming-together of good things: thoughts, feelings, ingredients, time and effort.

Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Anna Wilkins. Food styling assistant: Laura Lawrence.

Gochujang and tofu ragu with gnocchi and pickled cucumber

The greens of the spring onions will need a proper wash. Slice the whole spring onions from top to bottom, then put them in a sieve resting in a bowl of cold water, swoosh with your hand to dislodge any dirt, then lift out to drain when you need them. You’ll need a food processor to blitz the tofu.

Prep 20 min
Cook 40 min
Serves 2-3

For the pickled cucumber
200g cucumber, very thinly sliced
½ tsp fine sea salt
2 tbsp rice vinegar
1 tbsp toasted black or white sesame seeds

For the gnocchi
Fine sea salt
500g gnocchi
2 tbsp rapeseed oil
200g spring onions, whites and greens, finely sliced and rinsed
2 garlic cloves, peeled and grated
2cm x 2cm piece fresh ginger, peeled and grated
280g firm tofu, drained and blitzed to a fine mince
1½ tbsp chilli bean sauce – I like Lee Kum Kee
1 tbsp gochujang paste
2 tbsp tomato puree
1 tbsp light soy sauce
2 tsp toasted sesame oil
2 tsp light agave syrup

Bring a saucepan of water to a boil, and add a teaspoon of salt per litre of water. Boil the gnocchi according to the packet instructions, then drain.

To make the pickle, put the cucumber slices in a bowl, sprinkle over a half-teaspoon of salt and mix. Tip into a sieve set over a bowl and leave to drain.

Put two tablespoons of oil in a wide frying pan on a medium heat and, once it’s hot, add two-thirds of the drained spring onions (whites and greens) and all the garlic and ginger. Cook for about five minutes, until the garlic no longer smells raw and the spring onions have wilted nicely.

Add the tofu mince, turn up the heat to high and fry, stirring, for about eight minutes, until golden and browned in places. Stir in the chilli bean sauce, gochujang, tomato puree, soy sauce, sesame oil and agave syrup, then add the cooked gnocchi and 200ml cold water, and bring to a boil. Take off the heat and toss through the remaining spring onions.

Drain the salted cucumber, put it in a small bowl and stir in the rice vinegar and sesame seeds.

Transfer the gnocchi to a platter, arrange the cucumber pickle on top and serve at once.

https://www.theguardian.com/food/2025/nov/22/vegan-gochujang-tofu-ragu-recipe-gnocchi-pickled-cucumber-meera-sodha

Lazy Vegan Rebrands to LAZY, Aiming to Reach a Wider Audience

From vegconomist.com

Dutch plant-based meal brand Lazy Vegan has announced that it is rebranding to LAZY, dropping the word “vegan” with the aim of appealing to a wider audience.

LAZY says it is currently reaching many people who already eat plant-based meals on a regular basis, but wants to appeal to consumers who do not identify as vegan or vegetarian. The company’s products will remain plant-based following the change, but its packaging and brand communications will feature the LAZY logo instead of the Lazy Vegan branding.

According to LAZY, the word “vegan” evokes mixed reactions in consumers; some associate it with healthy and sustainable food, while others see it as complex and not for them. Research has reportedly shown that identical products score higher in taste perception and purchase intention when they are not labelled as vegan.

“We’re removing the word ‘vegan’ from our brand name and packaging,” said Bas Dijkstra, co-founder of LAZY. “We’re doing it subtly, and we expect existing customers will hardly notice, while many new people will feel more addressed and take the step towards a plant-based option.”

                                                                                                                                                 © LAZY

“Our meals are much more than just vegan”

In January, LAZY will launch a marketing campaign across the Netherlands via video-on-demand, digital channels, and social media. It will feature the brand’s mascot, Vinnie, eating LAZY meals so that he has more time for his hobbies. The company hopes that the campaign will help it reach a broader range of consumers.

The new LAZY packaging is already available in the frozen aisle at supermarkets in the Netherlands (Albert Heijn, Jumbo, Plus, Dirk, Picnic, and Flink), Germany (Knuspr, Globus, Rewe, and Edeka), and the UK. The meals and the familiar packaging colours remain the same, but the logo has been refreshed to reflect the brand’s next phase.

LAZY’s meals include Korean Noodles, Italian Risotto, Tikka Masala, Thai Green Curry, and more.

                                                                                                                                                        © LAZY

“In the Netherlands, more and more people are eating less meat,” said Dijkstra. “But the word ‘vegan’ doesn’t resonate with many of them — in fact, it can sometimes be off-putting. Our meals are much more than just vegan: they’re healthy, packed with natural ingredients, and above all, incredibly tasty. In short, there are plenty of reasons for a broader audience to try our meals.”

https://vegconomist.com/marketing-and-media/lazy-vegan-rebrands-lazy-aiming-appeal-wider-audience/ 

If your fridge is full of these 9 things, you’re living the understated vegan dream

From vegoutmag.com

By Adam Kelton

A fridge stocked with these nine essentials means you’re already living a low key vegan lifestyle without forcing it or overthinking it 

I didn’t fully understand the magic of a well stocked vegan friendly fridge until a late night make something from nothing moment a few months ago.

You know the scene: long day, fading energy, zero plan. I opened my fridge expecting disappointment.

Instead, I saw possibility. A tub of hummus. Two handfuls of spinach. Leftover roasted squash. A jar of chili crisp that was supposed to be for dumplings.

Ten minutes later, I was eating a warm, spicy, deeply satisfying bowl that tasted like something from a casual bistro.

And here’s the twist: the whole meal was plant based without me even trying.

That’s when it hit me: you don’t have to be vegan to live like one.

Sometimes all it takes is stocking your fridge with the right building blocks: ingredients that make eating plant first feel effortless instead of intentional.

1. Hummus that actually tastes homemade

There’s a reason nearly every plant forward eater keeps hummus on the weekly shopping list. It is protein rich, endlessly versatile, and wildly convenient.

Hummus becomes a meal with almost no effort. Spread it on toast, scoop it next to roasted vegetables, or whisk it with lemon and water into a creamy instant dressing.

Bigger why: Chickpeas require far less land and water than animal based proteins, making this simple spread a small but meaningful climate friendly choice.

2. Prepped greens that you’ll actually use

I used to buy kale with the confidence of a man convinced he’d become a smoothie person by Wednesday. Most of it wilted in the back of the crisper.

Everything changed when I started buying washed and ready greens like spinach, arugula, and romaine. When greens go straight from the container to the pan or bowl, you actually use them.

Step by step:

1. Choose one hearty green such as kale or chard.
2. Choose one tender green such as spinach or arugula.
3. Use tender greens raw and sauté the hearty ones into everything else.

Bigger why: Eating more greens supports heart and gut health and naturally reduces reliance on resource intensive dairy based meals.

3. A rotation of roasted vegetables batch cooked once a week

This habit will change your weeknight cooking forever. Roast vegetables on Sunday such as sweet potatoes, zucchini, squash, or cauliflower and you’ll have building blocks for fast lunches, bowls, and sides all week.

From my time working in luxury hospitality, I can tell you this: restaurants rely on prep. Home kitchens should too.

Bigger why: Batch roasting reduces energy use and helps prevent food waste which is a major climate challenge in modern households. Choosing seasonal produce amplifies this benefit. Eating more seasonal foods is considered one promising way to reduce the environmental impact of the diet because these ingredients often require fewer resources to grow and transport.

4. Creamy plant based milks that don’t taste like compromise

I’m not vegan, but I reach for oat or almond milk more often than not because barista blends have genuinely gotten good. Smooth, neutral, froth friendly.

Pro tip: Keep one unsweetened milk for cooking such as oat or soy and one specialty milk for coffee such as macadamia, cashew, or a solid barista blend.

Bigger why: Choosing plant based milk even part time cuts emissions and land use significantly.

5. A jar of something fermented

Kimchi, sauerkraut, or pickled vegetables add brightness and acidity to plant based meals and support gut health. A spoonful of kimchi beside roasted tofu or a grain bowl lifts the entire dish.

Bigger why: Fermented vegetables extend shelf life and help reduce food waste while offering a flavourful alternative to highly processed condiments.

6. At least one ready to eat plant protein

This could be marinated tofu, tempeh, lentil patties, or chickpea salad. The point is to remove the biggest barrier to eating more plants, which is time.

Step by step:
• Buy one pre seasoned tofu or tempeh product each week.
• Keep an emergency can of lentils in the fridge so it chills for fast salads.
• Use them to bulk up leftovers and bowls.

Bigger why: Plant proteins use far less land and water than animal based ones and support long term heart health. An observational study also suggests that increasing the proportion of plant based protein in the diet may reduce the risk of cardiovascular disease and coronary artery disease, which makes this swap a smart choice for both health and sustainability.

7. A line-up of bold sauces and condiments

Plant based meals shine with big flavour. Chili crisp, vegan pesto, tahini sauce, salsa verde, and miso ginger dressings are your high impact tools.

In restaurants, sauces create consistency even when the base ingredients change. They do the same at home and make vegetables exciting instead of repetitive.

Bigger why: Flavourful condiments help you use up stray produce and leftovers which reduces household waste.

8. High quality leftovers you actually look forward to

Leftovers are not just practical. They are strategic. A portion of last night’s lentil stew or roasted vegetable pasta becomes tomorrow’s lunch and keeps you from last minute takeout.

Most plant based dishes improve after a night in the fridge as flavours deepen and vegetables soak up seasoning.

Bigger why: Eating leftovers cuts packaging waste from takeout and stretches grocery dollars toward higher quality produce.

9. Something indulgent, cold, and vegan

Maybe it’s coconut milk ice cream, a dairy free chocolate mousse, or a small box of mochi. A plant forward lifestyle should feel abundant, curious, and pleasurable.

This was something I learned in hospitality. When food feels like care rather than restriction, people naturally choose it more often.

Bigger why: Positive experiences with vegan treats build long term habits which magnify both health benefits and environmental impact.

The quiet advantage of an unintentional vegan fridge

You don’t need to overhaul your identity to support the planet or your health.

You just need a fridge designed for ease, flavor, and versatility.

If yours is stocked with these nine essentials, you’re already doing what many people spend years trying to master: living a relaxed, low key vegan lifestyle without the pressure of labels or perfection.

You are eating fewer animal products, cutting waste, supporting the climate, and making weeknight meals easier and more delicious.

And the best part is that it feels natural.

https://vegoutmag.com/food-and-drink/c-if-your-fridge-is-full-of-these-9-things-youre-living-the-understated-vegan-dream/

5 Famous Figures Who All Share One Major Lifestyle Choice

From earthday.org 

Pop quiz! See if you can name the five famous figures described below:

A Grammy award winning superstar with “Ocean Eyes.” A migrant rights activist who co-founded the National Farm Workers Association. A legendary F-1 racer with the words “Still I Rise” tattooed across his back. A Swedish environmental and human rights activist bent on meaningful action over words. A popstar-actress stunning audiences in her most recent performance as Glinda in a film adaptation of Wicked.

What do these giants of the 20th and 21st centuries have in common? I’ll give you a hint: it has everything to do with fruits and veggies and nothing to do with meat. They are all vegans!

For those in need of a refresh, veganism is a spectrum of animal-product abstinence, ranging from those who don’t consume meat, eggs, and dairy-products to those who also avoid honey, leather, and any animal-tested products from their lives. Generally, vegans try to avoid exploiting animals for any purpose, including in their diets but also through entertainment — some vegans avoid zoos, aquariums and any form of ‘safari’ or marine parks that force animals to perform. 

In terms of benefits, a vegan diet comes with decreased risks of cardiovascular disease, type 2 diabetes mellitus, non-alcoholic fatty liver disease, and lower LDL-C cholesterol levels and blood pressure.

On a societal level, if more of us went vegan it would dramatically reduce the amount of greenhouse gas emissions associated with animal farming — from clearing forests for pasture to the production of animal feed and especially reducing the methane emission and waste from cows, pigs, chickens, and other farmed animals. A single cow produces between 154 to 264 pounds of methane gas every year, collectively the world’s 1.5 billion cattle, raised specifically for meat,  release 231 billion pounds of methane  into the atmosphere each year. 

As World Vegan month marches on this November, let’s explore some of the most influential vegan figures of the last couple of decades, from activists to athletes to singers. Each one has found something meaningful in their animal-free diets and each one touts the benefits, either for health reasons, out of environmental concern, or from a deep-seated love for our fellow animals.

On Tour & Beyond: Billie Eilish

Singer-songwriter and outcast anthem queen Billie Eilish refuses to shy away from taboo topics — including those around body image and diet. The 23-year-old popstar grew up in a vegetarian household and eventually initially switched to a vegan diet over body insecurities. However, her beliefs deepened once she learned about the animal cruelty rampant in the dairy industry.

On her 2024-25 tour for the album Hit Me Hard and Soft, Billie has requested that arenas serve plant-based options. At the O2 Arena in London, the menu featured vegan chipotle tacos, peri-peri halloumi wraps, and corn naan. Additionally, Billie advocates for sustainable venue practices, encouraging fans to bring reusable water bottles and selling merchandise made from recycled cotton.

From the Farm: César Chávez

Founder of the National Farm Workers Association (now the United Farm Workers), César Chávez worked tirelessly for the rights of farm and migrant workers. Made famous by his powerful leadership and nonviolent tactics, Chávez participated in the Delano Grape strike and the 340-mile march from Delano to Sacramento in 1966.

And Chávez didn’t just fight for human rights. He took compassion and nonviolence to their logical next step: animal rights.

For the last 25 years of his life, Chávez was a dedicated vegan and took pride in converting friends and family to plant-based diets. He called for the end of animal exploitation, just as he had for workers in his early life.

Athletes Galore! Lewis Hamilton

Legendary British F-1 racer Sir Lewis Hamilton has the respect of every one of his peers. He’s risen to the top of the all-time pole positions list, surpassing even his idol Ayrton Senna. From his rookie performance in 2007 to his seventh Formula-1 championship, Hamilton consistently outperforms expectations, reaching for the top. And, he credits much of his success to his vegan diet.

Hamilton went vegan in 2017 out of concern for the environment, citing animal cruelty and pollution. He says his diet keeps him in peak physical condition. For those interested in following his lead, Hamilton recommends a gradual transition rather than full-throttle veganism. “Don’t go hard,” he says. “Because it is hard. You’ve just got to taper things off.” After switching, the racer discovered a love of vegan pancakes and avocado toast.

An Activist’s Stance: Greta Thunberg

From the her beginnings outside of the Swedish parliament holding a cardboard sign emblazoned with the words “Skolstrejk för klimatet” (school strike for the climate) to her numerous attempts to reach Palestine with humanitarian aid, social and environmental activist Greta Thunberg has cemented herself as an outspoken proponent of human and planetary rights. And her dedication to the environment isn’t confined to her public life.

Thunberg went vegan in 2013 at the age of 10. In 2012, she collaborated with vegan charity Mercy for Animals in the short film For Nature which explores the ecological costs of animal farming on biodiversity, deforestation, and greenhouse gas emissions.

From the Stage: Ariana Grande

One of the quintessential pop stars of her generation, vocal powerhouse Ariana Grande has packed her career with awards and chart records, building an iconic and instantly recognizable image. And, a part of that famous image involves advocating for animal rights and a plant-based diet.

Grande went vegan in 2013, curbing her junk-food diet to lose weight and find confidence in her body image. Beyond her own health and happiness, the singer is very vocal about animal product consumption and animal rights. In an interview with Viva!, Grande said she didn’t think humans should be drinking milk from cows. In November 2020, she founded Orange Twins Rescue, a Los Angeles based non-profit that gives abandoned animals a second chance.

Taking Inspiration from Our Idols

Veganism isn’t exclusive to celebrities and activists. Like Billie and Ariana, a plant-based diet may help you feel happier, healthier, and more positive about your body. Like Lewis, you might find yourself with more energy and fewer allergies. Or, like Greta and César, the fight for animal rights may push you to make a difference within your own life and diet. Whatever the case, there are options out there to begin a sustainable vegan transition. 

Remember plant-based diets are one of the most effective ways to fight climate-change in your own life. Meatless Mondays or Veganuary are structured time periods to try animal-free diets without jumping straight into a full-on diet change. For more information on food and regenerative agriculture, click here. Find more information on the history of veganism here.

https://www.earthday.org/5-famous-figures-who-all-share-one-major-lifestyle-choice/