5 iron-rich plant-based foods most vegans completely overlook

From vegoutmag.com

You're probably walking past some of the best iron sources at the grocery store without even knowing it 

Let's talk about iron. It's the nutrient that comes up at every family dinner when someone finds out you're vegan. And honestly? Most of us default to the same handful of foods when we think about plant-based iron. Spinach, lentils, maybe some fortified cereal. Solid choices, but they're just the beginning.

Here's what's interesting. Non-heme iron from plants absorbs differently than the iron in meat, which means variety actually matters more for us. The more diverse your iron sources, the better your body can work with what you're giving it. So I went digging for the overlooked options, the foods that rarely make the iron conversation but absolutely should.

Some of these might already be in your pantry. Others might inspire your next grocery run. Either way, your haemoglobin will thank you.

1. Pumpkin seeds pack a serious punch

These little green seeds are iron powerhouses hiding in plain sight. One ounce of pumpkin seeds delivers about 2.5 milligrams of iron, which is roughly 14% of your daily needs. That's more than most people realize, and way more than the sunflower seeds you've been sprinkling on everything.

The best part is how easy they are to use. Toss them on oatmeal, blend them into smoothies, or just eat them straight from the bag while you're answering emails. They've got a subtle nutty flavour that plays well with both sweet and savoury dishes.

Pro tip: pair them with something high in vitamin C, like citrus or bell peppers. It helps your body absorb more of that plant-based iron. A pumpkin seed and orange salad sounds weird until you try it.

2. Blackstrap molasses is the secret weapon

I know, I know. Molasses sounds like something your great-grandmother used. But blackstrap molasses specifically is a nutritional anomaly. Just one tablespoon contains about 3.5 milligrams of iron. That's nearly 20% of your daily value from a single spoonful.

It's the by-product of refining sugar cane, which means all the minerals that get stripped out of white sugar end up concentrated here. Think of it as the nutritional revenge of the sugar industry. Beyond iron, you're also getting calcium, magnesium, and potassium.

The flavour is bold and slightly bitter, so it works best in baked goods, smoothies, or stirred into warm plant milk. Some people even add it to coffee. I'm not quite there yet, but I respect the commitment.

3. Hemp hearts deserve more attention

Hemp hearts have been quietly sitting in the health food aisle while chia and flax get all the glory. But three tablespoons of hemp hearts give you about 2.4 milligrams of iron, plus they're a complete protein. That's a two-for-one deal that doesn't happen often in the plant world.

They have this mild, almost creamy flavour that disappears into whatever you're making. Sprinkle them on avocado toast, mix them into energy balls, or stir them into soup right before serving. They don't need to be ground like flax, which makes them way more convenient.

The texture is soft and won't get stuck in your teeth like some seeds. They're basically the polite, well-behaved member of the seed family that also happens to be incredibly nutritious.

4. Tahini is more than a hummus ingredient

Most people only think about tahini when they're making hummus or maybe a salad dressing. But this sesame seed paste is sitting on about 2.7 milligrams of iron per two tablespoons. That puts it ahead of a lot of foods that get way more credit.

Tahini is also incredibly versatile once you start experimenting. Drizzle it on roasted vegetables, swirl it into brownies, or thin it out with lemon juice for a quick sauce. The USDA nutrient database shows it's also loaded with copper and zinc, which support iron absorption.

Fair warning: tahini quality varies wildly. The cheap stuff can taste bitter and grainy. Spend a few extra dollars on a good brand and you'll actually want to use it.

5. Dried apricots are the underrated snack

Fresh apricots are fine, but dried apricots are where the iron lives. Half a cup of dried apricots contains about 1.7 milligrams of iron, plus they're portable, shelf-stable, and actually taste good. That's a rare combination in the world of nutritious snacks.

The drying process concentrates the nutrients, which is why dried fruit often outperforms fresh fruit in the mineral department. Apricots specifically have a tangy sweetness that works well chopped into grain bowls or mixed into trail mix with those pumpkin seeds we talked about earlier.

Just watch the portion sizes. Dried fruit is calorie-dense and easy to overeat. But as an iron-boosting snack that you'll actually enjoy? Dried apricots are hard to beat.

Final thoughts

Iron deficiency is one of the most common nutritional concerns for vegans, but it doesn't have to be. The solution isn't necessarily eating more of the same foods. It's expanding your rotation to include sources you might have been overlooking.

Pumpkin seeds, blackstrap molasses, hemp hearts, tahini, and dried apricots aren't exotic or expensive. They're just underappreciated. Start adding one or two of these to your weekly routine and you'll be covering more ground without much extra effort.

And remember the vitamin C trick. A squeeze of lemon, some sliced strawberries, or a handful of bell pepper strips alongside these foods can significantly boost how much iron your body actually absorbs. It's a small habit that makes a real difference. Your future blood work might just surprise you.

https://vegoutmag.com/food-and-drink/s-st-5-iron-rich-plant-based-foods-most-vegans-completely-overlook/

The Plant-Based Market Is Resetting, Not Collapsing, Says New Report

From vegnews.com

By Charlotte Pointing

For years, the plant-based market has been accelerating at a rapid pace. In 2017, What the Health hit Netflix, inspiring a new generation of vegans who felt their eyes had been opened to the link between disease and animal products. Among them were big names like Lewis Hamilton, Ne-Yo, and Kyrie Irving.

Then came 2018 and 2019, when the industry rose to meet consumers where they were. Beyond Meat and Impossible Foods landed new retail and fast-food partnerships with brands like Subway, White Castle, Burger King, Del Taco, and KFC. Beyoncé shared her plant-based diet plan with her 112 million followers. Taco Bell launched its own separate vegan-friendly menu.

Burger King

Then 2020 arrived. Vegan messaging was mainstream. Lab-grown chicken went on sale for the first time. Tabitha Brown’s fame skyrocketed. The McPlant debuted. The shelves of major retailers were now stocked with vegan meat and dairy-free milk.

According to a recent report from SPINS, 2020 marked peak growth for the plant-based market. But what goes up must come down. Or does it? 

Why the plant-based market is going through a reset

According to data specialists, while it may seem like the plant-based market is struggling, a very normal “rebalancing” is what’s actually occurring. The industry is still young compared to conventional meat and dairy categories, and it’s still finding its footing.

“The biggest misconception about the plant-based category is that it’s in a massive decline,” Angela Flatland, the senior sales director of plant-based at SPINS, told VegNews. “The plant-based segment within grocery retail is relatively new when compared to many of its counterpart segments, like milk and dairy. The early momentum and breakout years of high growth, followed by market maturation, mean that a reset and rebalancing is a normal trajectory for any new segment.”

The report, released toward the end of 2025, observed that plant-based performance is actually improving across many categories. Natural retailers, for example, are seeing 2.6 percent growth, with sales rising for everything from plant-based snack bars to creamers, tofu, and plant-based yogurt.

Pexels

The data also shows that protein-forward positioning is a major growth driver, with high-protein plant-based products up 24 percent year over year, and one in four new products launching with a high-protein claim.

The biggest shift is in the types of plant-based products consumers are choosing. While plant-based meat and milk once dominated the category, growth is now coming more from functional drinks and gut-healthy probiotic-rich snacks. Organic, fair trade, and sustainably positioned products are also helping boost the category, the report notes.

“I was surprised to see how powerful the macro trends were within plant-based,” said Flatland. “Consumers want high protein, probiotics, and additional functionality within their food. If a plant-based item follows this trend, then it’s still appealing to a wider audience who may not be vegan, vegetarian, or dairy-free.”

Brace yourself, more innovation is coming

So what’s next? Plant-based brands need to step up innovation to keep consumers engaged. Flatland explained that fast category growth often invites a surge of innovation, which can result in a crowded market. Some offerings will inevitably fall away, but that, she said, will “make room for more thoughtful innovation from brands that are diligently paying attention to the changing needs of consumers.”

Misfits

The bottom line is: not all hope is lost for the plant-based category. The industry is still in its early stages, and the most promising innovation may still be ahead.

“Plant-based will be in such a different place in five years,” says Flatland. “I think we will look back on this time and remember it as the era of plant-based PR problems. The truth is that eating whole foods derived from plants is as natural, clean, and functional as we can get, and continues to follow the evolving needs and values of all consumers.”

https://vegnews.com/spins-report-plant-based-market-resetting 

Veganism is not a renunciation, but an opportunity

From trademagazin.hu

In January, many of us feel like it’s time to slow down, rethink our habits, and be more conscious about our bodies. The Vegan January challenge was born in exactly this spirit: it allows us to step outside our usual framework and literally experience what it means to eat plant-based for a month.

Don’t be afraid of it, it’s not bad

The vegan diet is still surrounded by many misconceptions. “You can’t live well with it,” “it leads to deficiency diseases,” “it’s too complicated,” “people are carnivores” – we often hear these reasons regarding the topic, many people think that it’s only about “not eating meat,” but the reality is that a well-composed plant-based diet can easily become complete and provide all the necessary nutrients. The key is what goes on our plate!

One of the critical points of veganism is protein intake – and not by chance. In addition to building muscle, the body also needs protein for hormone balance, cell regeneration, and energy supply – to name a few – which is why it is important to replace animal protein with plant-based protein. This is not impossible, according to Sára Somogyi, a dietitian at BioTechUSA, the solution lies in combining: “By consuming a variety of legumes, grains, and oilseeds, we can obtain complete protein sources. These include, for example, tofu and other soy products, and grains, breads, baked goods, grain-based side dishes, and pasta. As for seeds, we can eat them raw, but butters made from them, such as peanut, cashew, or nut butters, can also be perfect alternatives for protein supplementation.”

Another obvious solution in addition to dietary changes is to purchase a high-quality protein powder – this is not only useful for those who exercise regularly. Vegan Protein Bar is also worth keeping in your drawer, as they can give you extra energy after a workout, and can even be used when you suddenly feel hungry.

Although a well-composed plant-based diet basically requires more fibre intake, it is still important to keep variety in mind.

“Let’s give preference to seasonal produce; of course, it’s no problem if a Hungarian vegetable is not on the menu. on the plate. The point is to eat them as varied as possible”

– the expert added.

The devil is in the details

Since vitamin D3 and vitamin B12 cannot be obtained from a plant-based diet, or only to a limited extent, as can omega-3 fatty acids, they must be supplemented in the form of dietary supplements. In addition, iron and calcium supplements can also be useful. Although they can be provided from plant-based sources, it requires awareness and a varied diet that can be a challenge even for an experienced vegan. Vitamin C helps iron absorb, so it is worth always consuming them at the same time. You don’t have to think about it too much, hummus with a little lemon or chickpea curry with freshly squeezed lime juice can be a good choice.

The truly committed can also balance their zinc, iodine and selenium needs by incorporating legumes, seeds – especially Brazil nuts for selenium -, algae, and iodized salt into their diet.

Not a waiver, but an opportunity

Many people only focus on the “what not to eat” part of veganism and are scared of the waivers – for example, giving up eggs, which are associated with flaxseed.

https://trademagazin.hu/en/a-vegansag-nem-lemondas-hanem-lehetoseg/

Air travel: Emirates’ new vegan vision puts grains, legumes and vegetables centre stage

From glamadelaide.com.au

Plant-powered plates are taking off at Emirates, with the airline confirming a major shift in its vegan cuisine strategy to meet growing demand for minimally processed, whole-food dining at 35,000 feet.

Announced during Veganuary, Emirates revealed it is developing a new generation of plant-based dishes built around real, recognisable ingredients rather than engineered meat substitutes. The new concepts are set to roll out onboard from 2027 and will focus on legumes, grains, nuts, seeds and seasonal vegetables, drawing inspiration from cuisines that have long championed plant-forward cooking.

Emirates Vice President of Food & Beverage Design Doxis Bekris said the airline’s approach is about celebrating authenticity rather than imitation. “Our focus now is on legumes, grains, nuts, seeds, and seasonal vegetables as the heroes of the plate. These ingredients offer natural depth of flavour, texture, and nutrition without relying on ultra-processed alternatives. Instead of replicating meat, we want to draw from cuisines that have always been plant-forward like Mediterranean mezze, Levantine grain salads, Asian noodle bowls, and African stews. In our view this approach feels genuine and culturally rich.” 

Emirates has confirmed a major shift in its vegan cuisine, moving away from ultra-processed substitutes and towards whole, farm-to-fork plant foods, with new onboard dishes set to launch from 2027.

While lab-based alternatives continue to grow in popularity, Emirates says its renewed focus on whole foods better aligns with customer expectations and sustainability goals. “Although there are many commendable lab-based alternatives available, real food aligns with our sustainability goals and guest expectations for health-conscious choices,” Bekris said. “It’s about transparency for our customers who want to know what they’re eating, as well as have confidence that it’s good for them and the planet. We want to shift from substitutes to a celebration of plants, where it’s not about what’s missing – but instead what is gained in authenticity, flavour, and creativity.”

The airline currently serves around half a million vegan meals each year, with demand continuing to rise alongside passenger numbers. Emirates now has 488 vegan recipes in rotation across 140 destinations, marking a 60 per cent increase in recipes since 2024. London leads the list of destinations with the highest vegan meal orders, followed by Sydney, Bangkok, Melbourne, Frankfurt, Manchester, Mumbai, Bali and Singapore, with the airline noting that many non-vegan customers opt for plant-based meals as a lighter, easier-to-digest option when flying.

Vegan meals can be requested on all Emirates flights and across all classes up to 24 hours before departure, with plant-based options also appearing on main menus on high-demand routes. Vegan cuisine is also widely available across Emirates’ premium lounges, including its seven lounges in Dubai’s Terminal 3.

Across the cabin, menus are tailored to each class. Economy customers can enjoy dishes such as pumpkin frittata with sautéed mushrooms or spinach cannelloni with tomato basil sauce, while Premium Economy features options like kimchi fried rice with roasted pumpkin and oyster mushrooms. Business Class offers refined plates including braised mushrooms in five spice soy sauce, and First Class elevates the experience with dishes like pumpkin and barley risotto, quinoa salads and indulgent vegan desserts.

Supporting its farm-to-fork philosophy, Emirates also sources fresh leafy greens from Bustanica, the world’s largest hydroponic vertical farm, delivering pesticide-free produce directly to its catering facilities.

https://glamadelaide.com.au/emirates-new-vegan-vision-puts-grains-legumes-and-vegetables-centre-stage/

Test driving veganism: the month of Veganuary

From tropnews.com

By Kathryn Clark

Veganuary, or the act of trying veganism for the first month of the year, has been underway for almost three weeks. Veganuary was originally started by an English charity of the same name, and the movement has been growing steadily since 2014.   

The Tropolitan spoke to two individuals passionate about nutrition about how to guide those interested in pursuing veganism long-term.  

Dr. Teresa Johnson, professor and nutrition program coordinator for Troy’s School of Allied Health, says veganism is a very healthy diet when done correctly.  

Johnson said people who follow vegan diets tend to weigh less, have less heart disease, and less GI problems. Overall, they just feel better.  

“Think of veganism as a funnel,” Johnson said. “At the top, you have what we call plant based, meaning that most of what a person eats is plants.  

“In the past, it was called flexitarian. That means you're eating mostly things that grow out of the ground in a recognizable form.  

“So instead of tomato sauce, maybe you're eating tomatoes, or instead of veggie chips, you're eating vegetables without them being highly processed. At the bottom we get down to what we call pure vegan.  

“No meat or meat products.” 

Johnson said the potential danger lies at the very end of the funnel, with a very restrictive form of veganism. 

“You can go even further down,” Johnson said.  “There are some people who only do fruit and nuts.  

“Now we're getting into kind of the danger zone here, but their diet is just so restrictive that it can actually cause big time problems.” 

Johnson explained that even going pure vegan can have its struggles, continuing to say many people aren’t aware of the vitamins they need to intake from food.  

“Pure veganism can cause problems if you're not informed, because as wonderful as a vegan diet is, it's got a couple of pitfalls,” Johnson said. “If you're an athlete, pregnant woman or growing child, there's some things that you would have to educate yourself on. 

“Talk to a registered dietician, and say, ‘Hey, let's look at this and make sure we're not missing anything,' because we put a lot of added needed nutrition in our flour and our milk that you would be missing if you really narrowed your diet down to not eating any bread or milk or other things.” 

Johnson also recommends those interested in veganism to start small. 

“Try it for a day, try it for a week,” Johnson said. “I would encourage them to clean up the diet and move as much as they can.  

“Instead of some sort of processed food, try an apple or a banana or some raisins. Little things really do add up.” 

Abby Carr, president of the Nutrition Club and a junior nutrition major from Newnan, Georgia, said paying attention to vitamin intake is vital for successfully staying healthy while practicing veganism.  

“The biggest nutritional issue with the practice of veganism is nutrient deficiencies,” Carr said. “Some of the most common nutrients that are voided from the vegan diet are Calcium, Vitamin D, and Iron, but there are many others. 

“These deficiencies occur because certain vitamins and minerals are not as bioavailable in plants as they are in meat sources. Obviously, each deficiency has its own health problems that come with it.  

“Nutrient deficiencies also tend to put our immune system at a greater risk, so veganism can be very dangerous for those that already have compromised immune systems.” 

Carr also highly recommends speaking to a health professional first.  

“It is very important that any diet maintains the specific nutritional needs of the individual,” Carr said. “Diets should never be rigid, and being educated on your specific dietary needs is very important.  

“Just as we all have different body types, we should have different diets.” 

Carr said individuals can stay healthy when trying veganism by becoming educated on their specific dietary needs to maintain a healthy, working body and doing what is necessary to meet those needs, despite the broad terms of the diet. This might include supplementing fortified vitamins and minerals or eating a greater quantity of food to meet caloric needs. 

She also included that all food items are okay to eat in moderation. Practicing mindful, intuitive eating has greater benefits than a strict diet.  

“It is so important that we learn about our bodies and how to fuel them properly.” 

For more information on veganism and healthy vegan alternatives to various foods, visit veganuary.com. 

https://www.tropnews.com/post/test-driving-veganism-the-month-of-veganuary