Scientists find way to make a healthier and ‘oozier’ version of vegan cheese

From independent.co.uk

The team achieved the feat using a process called oleogelation 

Scientists have developed a new vegan cheese that promises to be healthier, more environmentally friendly, and even "oozier" than existing alternatives.

Traditional vegan cheese substitutes often rely on solid fats such as coconut or palm oil to achieve their desired "sliceable, meltable" texture. However, this typically results in a high saturated fat content.

Researchers at Heriot-Watt University (HWU) have now pioneered a method using home-grown vegetable oils, including rapeseed and sunflower, as a sustainable alternative. This innovation aims to create a product that is both healthier for consumers and more sustainable for the planet.

Professor Stephen Euston, who is leading the team, said: “I think it’s fair to say that when most people try vegan cheese for the first time, they don’t wax lyrical.

“The main reason for that is probably to do with the lack of protein.

“Normal cheese is mostly protein, whereas vegan cheese has none.

“It’s mostly starch, with a few colourings and flavourings added, and sometimes a bit of salt.

“Its other main ingredient is fat: either coconut or palm oil.

“Solid fats help create the sliceable, meltable texture people expect from cheese.

“But it means that vegan cheese ends up with a high saturated fat content, often up to 25%, which means it isn’t the healthiest option.

“And consumers are becoming increasingly averse to palm and coconut oil due to the deforestation involved and its impact on wildlife like orangutans.”

The team achieved the feat using a process called oleogelation – which is where special molecules called oleogelators are added to a liquid oil and they assemble into microscopic structures that trap the oil inside a 3D structure.

The result is a gel that behaves like a solid fat.

Vegan cheese made from home-grown vegetable oils is healthier, greener and more 'oozy', scientists have found (Steve Parsons/PA Wire)

Prof Euston said the “challenge” is making vegetable oils behave like solid fat, so that the vegan cheese has something resembling the texture of actual cheese.

“We’re very mindful of reducing food miles, so we’re focused on using crops that can be grown sustainably, at scale, in the UK,” he added.

As well as having a lower saturated fat content, the team found cheese made from vegetable oils was also more “meltable” than several off-the-shelf coconut oil-based alternatives.

Prof Euston went on: “Meltability is one of the biggest complaints about vegan cheese – it’s not very oozy – so improving that feature is an unintended bonus.

“We’ve proved that our recipe, which reduces the saturated fat content of the cheese to as low as 3%, works theoretically and in our lab.

“But we’ve yet to take it to the kitchen and onto a plate.

“We’re hoping to do that within the next 10 months, when it will be presented to a tasting panel.

“It won’t taste any better or worse than the current vegan cheese slices on the market, but it will be more heart healthy and greener.”

The HWU team has received funding from the UK Research and Innovation Engineering and Physical Sciences Research Council (EPSRC) to reach a new milestone: moving the cheese from the lab into the kitchen and putting its taste to the test with real people.

Prof Euston’s peer-reviewed work on vegan cheese has been published in the journal, Food Chemistry.

https://www.independent.co.uk/life-style/food-and-drink/vegan-cheese-healthy-oleogelation-oil-b2952173.html

Meera Sodha's vegan recipe for Sichuan-style braised aubergines with tofu

From theguardian.com

A cheerful rice bowl fragrant with ginger, garlic and spring onion, and laced with a sprightly chilli bean sauce 

With spring in the air, I want a dish that’s the equivalent of turning the key in the ignition, firing up the engine and riding off into the sun. In short: something with a bit of va-va-voom. That dish, for me, is these Sichuan aubergines, a take on the classic “fish fragrant aubergines” (so called because the same aromatics are often used to cook fish). Creamy to begin with, they’re layered with flavour by way of ginger, garlic, spring onion and, finally, laced with delight and good times owing to the bright chilli bean sauce and vinegar.

Sichuan-style braised aubergines with tofu

                                 Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay

Chilli bean sauce (doubanjiang) can be found in big supermarkets, specialist Asian food stores and online. To use the whole spring onion, wash them properly to remove any grit by slicing, covering with water and scooping out into a colander (rather than draining).

Prep 10 min
Cook 35 min
Serves 4

3 aubergines (1kg), each cut lengthways into eighths
Rapeseed oil
Fine sea salt
280g extra-firm tofu, drained
2cm x 2cm piece fresh ginger, peeled and minced
4 garlic cloves, peeled and minced
100g spring onions, whites and greens separated and finely sliced
Steamed rice, to serve

For the sauce
1 tbsp cornflour
4 tbsp doubanjiang – I like Lee Kum Kee
2 tbsp light soy sauce
2 tbsp rice vinegar
½ tbsp dark brown sugar

Heat the oven to 220C (200C fan)/425F/gas 7, and line a large baking tray.

Rub the aubergines all over with four tablespoons of oil and a teaspoon of salt, then arrange them on their sides on the lined tray. Roast for 20-25 minutes, turning once halfway, until golden brown. Remove and put to one side.

Meanwhile, make the sauce. In a small bowl, mix the cornflour with two tablespoons of water, then stir in the doubanjiang, soy sauce, rice vinegar, sugar and 300ml water.

Squash the tofu with the back of a knife into a rough mince. In a frying pan, heat four more tablespoons of oil on a medium to high heat. Add the ginger, garlic and spring onion whites, stir-fry for four minutes, until the garlic and ginger no longer smell raw, then add the tofu and cook, stirring, until it’s browned. Add the aubergines and the sauce mixture, bring to a simmer and leave to thicken.

Sprinkle over the spring onion greens and serve with steamed rice.

https://www.theguardian.com/food/2026/apr/04/sichuan-braised-aubergines-tofu-recipe-meera-sodha

10 vegan foods with more iron than red meat

From msn.com/en-us

Most people think you need a massive slab of meat to keep your iron levels up, but the plant kingdom is actually full of heavy hitters. If you’re feeling a bit sluggish, switching up your plate with these vegan basics can make a world of difference. These foods prove you can get maximum nutrition without ever touching red meat.

1. Spinach

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You can honestly throw a handful of spinach into almost everything you cook because it’s such a low effort iron boost. It wilts down to basically nothing in a pan, so you can eat a ton of it without feeling full. Try sautéing it with a little garlic and lemon juice, the vitamin C actually helps your body absorb the iron. 

2. Lentils

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Lentils are the ultimate pantry MVP when you’re tired but want a real meal. They’re cheap, cook way faster than beans, and are absolutely loaded with iron. You can make a big batch of dal or a cold lentil salad for the week. It’s a super filling way to keep your energy steady without that heavy meat slump.

3. Pumpkin seeds

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Don’t let their size fool you, these little guys are concentrated iron bombs. You can keep a jar of roasted pumpkin seeds on your desk for when you are craving something salty. Just a small handful actually has more iron than a serving of beef. They’re perfect for topping your morning oatmeal or adding some much needed crunch to a boring desk salad.

4. Quinoa

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Quinoa is one of those rare grains that’s actually a complete protein, which is huge for plant based food. It has got a nice, nutty bite and sucks up whatever flavour you throw at it. You can use it as a base for Mediterranean bowls with plenty of parsley and tahini. It’s light, fluffy, and does a great job fuelling your blood.

5. Tofu

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Tofu is basically a blank canvas that does all the hard work for you. Since it’s made from soybeans, it’s naturally high in iron and takes on the flavour of any marinade you like. You can also press yours and get it really crispy in the air fryer. It’s a total game changer for quick stir fry or even breakfast scramble bowls.

6. Chickpeas

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Whether you’re dipping pita into fresh hummus or tossing them into a spicy curry, chickpeas are a pure comfort. They are a fantastic source of iron that keeps your energy levels from dipping in the afternoon. You can keep a few cans in the cupboard for those nights when you need a fast, iron rich dinner fix that actually tastes amazing.

7. Swiss Chard

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Swiss chard is definitely one of the most underrated greens for your blood health. It’s incredibly colourful and tastes a bit earthier than spinach, but it’s loaded with just as much iron. Chop up the stems and sauté them first for a bit of crunch. It’s a beautiful way to brighten up your dinner plate.

8. Sesame Seeds

©IMAGO / Zoonar

Small but mighty, sesame seeds are a powerhouse of calcium and heart-healthy lignans like sesamin. Whether ground into creamy tahini or sprinkled over a stir fry, they provide a distinct nutty crunch and essential minerals that support bone health and metabolic function.

9. Cashews

©IMAGO / Depositphotos

Renowned for their buttery texture, cashews are rich in monounsaturated fats and magnesium. They are incredibly versatile in the kitchen, acting as a nutrient dense snack or a smooth, plant based base for dairy free creams, cheeses, and rich, savoury sauces that elevate any meal.

10. Dark chocolate

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Yes, you can actually count your dessert as a health move if it’s high quality dark chocolate. It’s surprisingly high in iron, so a square or two after dinner isn't just an indulgence it’s functional. Just make sure you’re grabbing the stuff with at least seventy percent cocoa to get the real benefits without a massive load of added refined sugar.

https://www.msn.com/en-us/health/nutrition/10-vegan-foods-with-more-iron-than-red-meat/ss-AA204DaC

These Freezer Friendly Vegan Meals Are Perfect For Busy Weekdays

From plantbasednews.org

Cook now, coast for days 

Some days, cooking feels like the last thing you want to do. You’re busy, tired, or just not in the mood to start from scratch. That’s where these freezer friendly vegan meals can make all the difference, giving you something nourishing to fall back on without the effort.

Hannah Howlett, known for her YouTube channel and platform High Carb Hannah, has built a following by sharing simple, whole-food, plant-based recipes focused on weight loss and sustainable living. In a recent video, she shows how freezer friendly vegan meals can take the pressure off daily cooking without sacrificing nutrition.

Framing the video around what she calls her “lazy girl prep,” Howlett explains that as life gets busier, having ready-made meals becomes essential. “I feel like the older I get, the lazier I get,” she says, adding that these freezer staples help her stay consistent with healthy eating. Across breakfast, lunch, and dinner, she shares three freezer friendly vegan meals designed to be practical, affordable, and easy to reheat.

Oat waffles for quick, unprocessed breakfasts

These oat waffles make an easy, wholesome breakfast you can prepare ahead and enjoy any day - Media Credit: YouTube / High Carb Hannah

Howlett starts with a breakfast that’s as simple as it is versatile: mini oat waffles made from pantry staples. The batter is made from oat flour, flaxseed, and baking powder. To this, she adds plant milk, mashed banana, and maple syrup. It’s a straightforward mix that delivers a naturally sweet, whole-food option without relying on processed ingredients.

She prepares multiple waffles in one go using a mini waffle maker. Then she cools them completely on a wire rack before freezing. This step is key. If they’re not fully cooled, condensation can ruin the texture. Once ready, she layers each waffle between small squares of parchment paper to stop them from sticking together. “You just don’t want the waffles touching each other or they will stick together and it’ll just be a mess,” she explains.

The waffles are then stacked into a freezer bag and stored flat. When needed, they go straight from freezer to toaster, making breakfast almost effortless. “You just pull one out of the freezer, pop it in your toaster,” she says. She keeps toppings simple, often using maple syrup. For something more substantial, she adds coconut whipped cream and berries.

The result is a freezer friendly vegan meal that replaces store-bought waffles with something far less processed but just as convenient.

Refried beans and quesadillas for flexible lunches

YouTube / High Carb HannahAssembling the quesadillas while the filling is still warm helps distribute the beans evenly for better results later

Next, Howlett moves on to a batch-cooking staple: refried beans. She starts by soaking pinto beans overnight. Then she rinses them thoroughly before cooking them in an Instant Pot with vegan bouillon, jalapeños or green chilies, and salt. The addition of chilies is a small but important step. “It really just makes the flavour of these so so good,” she says.

After cooking, the beans appear thin at first, almost like soup. But this is intentional. As they cool, they thicken significantly. She blends most of the mixture with an immersion blender, leaving some texture behind while ensuring the spices are evenly distributed.

Instead of storing everything as-is, Howlett turns part of the batch into freezer-ready quesadillas. While the beans are still hot, she scoops equal portions onto tortillas. Then she folds them over, and presses the filling evenly to the edges. This step makes a noticeable difference in the final result. “The beans are just perfectly dispersed throughout the quesadilla and I just love it,” she says.

The assembled quesadillas are layered with parchment paper, frozen until firm, and then transferred into freezer bags. This two-step freezing process helps them hold their shape and prevents sticking.

When it’s time to eat, they go straight into a pan on low heat with a lid, then flipped to crisp. The result is a quick, filling lunch that pairs well with cashew sour cream or hot sauce, or works on its own.

Alongside the quesadillas, she also stores extra beans in freezer-safe glass containers, noting that standard mason jars often crack in the freezer. It’s a small but practical detail that reflects her focus on making these freezer friendly vegan meals actually work long term.

Lentil shepherd’s pie for an easy, hearty dinner

For dinner, Howlett prepares a lentil-based shepherd’s pie designed to be both comforting and freezer-friendly. She cooks a mix of brown and red lentils. Then she builds the filling with frozen vegetables including shiitake mushrooms, peas, carrots, onions, and corn.

The seasoning is simple but effective: nutritional yeast, Italian seasoning, and garlic powder. But what really transforms the dish is her approach to the sauce. “The secret ingredient here is I use my instant vegan gravy and a little bit of cornstarch,” she says. Added while everything is still hot, this combination thickens the mixture into a rich, cohesive filling.

She describes the final texture as “this thick gravy kind of vibe.” Howlett explains that it turns the base into something closer to a classic comfort dish. “It just tastes like you’re eating mashed potatoes with this thick lentil [and] vegetable packed gravy on the bottom,” she adds.

The mashed potato topping is kept simple. It’s made with soy milk, garlic powder, salt, and a splash of lemon juice for balance. Once both components are ready, she portions them into containers of different sizes. This makes the meals adaptable for individuals, couples, or even kids.

When reheating, she recommends thawing the dish first. Then, you bake it at 400 degrees Fahrenheit for about 30 minutes. Removing the foil at the end helps crisp the top layer, adding texture to an otherwise soft dish.

It’s the most substantial of the three freezer friendly vegan meals, designed for evenings when cooking from scratch feels unrealistic but a nourishing meal is still needed.

Across all three recipes, Howlett’s approach stays consistent: keep ingredients simple, cook in batches, and store meals in a way that makes reheating as easy as possible. The result is a system that removes friction from healthy eating, built around freezer friendly vegan meals that fit into real life rather than complicate it.

For more of Howlett’s whole foods, plant-based magic, check out the High Carb Hannah YouTube channel.

https://plantbasednews.org/lifestyle/food/freezer-friendly-vegan-meals/

Are you meeting your nutrition values on a vegan diet?

From veganfirst.com

By Akansha Jhalani

As we all know, there is no theory backing up the logic that non-vegetarians or ovo-lacto-vegetarians are healthier than vegans, even though many will tell you otherwise. But the good news is that vegans can get sufficient nutrition provided they carefully plan their meals considering all the food groups.

The nutrients which are of optimum importance on a wholly vegan diet are vitamin B12, protein, long-chain omega-3 fatty acids, riboflavin, vitamin D, calcium, iron, iodine, zinc, and selenium.  But with proper planning, one can get sufficient doses of the above-mentioned nutrients  from a plant based diet. Additionally, a well-planned vegan diet can be very beneficial for the body as it can help lower the risk of heart disease, type 2 diabetes and certain types of cancer.

Listed below are the different nutrients you need and the ways to intake them on a vegan diet:

Protein from plants

For a vegan, it is recommended that they take 0.9 gms of protein per kilogram of their body weight.

One should consume an adequate quantity of varied sources to ensure that they get their required dosage of protein. Seeds, nuts, legumes, whole grains and soy are excellent sources of protein. Other great sources of proteins are tofu, lentils, chickpeas, quinoa, orange, broccoli and plant based protein powder.

Omega 3

Take a vegan DHA capsules which contain algae-derived omega 3 fatty acids.

Omega 3 fatty acids are highly beneficial for the heart, brain, joint health and skin. Flax seeds, walnuts and canola oil are excellent sources of vegan omega 3 fatty acids. Consuming these on regular basis would nurture one with the required dosage minus the cholesterol and toxins found in fish.

Vitamin B12 for vegans

2.4 mcg of Vitamin B12 is required on an average per day.

Vitamin B12 is made by bacteria and fungi. Sterilization and cleaning of various vegan sources of food destroys their natural B12 content. Vegans all over the world are advised to take supplements for their vitamin B12 requirement. Some brands of fortified cereals, nutritional yeast, soy and rice milks also contain Vitamin B12.

Calcium

Men and women aged 19-50 should take 1000 mg of calcium every day.

Calcium is found in abundance in greens, kale, broccoli, almonds, beans and sesame seeds. There are many calcium-fortified foods available like fortified soy, cereals, tofu and juices. As a vegan, one should take supplements or such fortified foods to ensure the proper intake of calcium rich vegan foods.

Vitamin D

800IU is the recommended daily intake of vitamin D.

Vitamin D is necessary for the absorption of calcium in the body. Sunshine is the best source of vitamin D. It is also found in fortified orange juices, tofu and mushrooms. Vegans find it very difficult to fulfil their Vitamin D requirement in winters when the sun is low.

 

Iron

Sunflower seeds, spinach, dried fruits, nuts, lentils, molasses, grains and millet contain iron.

As vitamin C helps to increase the iron absorption in the body, either eat foods with a combination of iron and vitamin C or eat dark-leafy vegetables which have sufficient doses of both iron and calcium.

 

Carry backup food

Getting vegan options everywhere might be a problem, though more and more restaurants have started offering vegan options these days. It’s a good idea to carry your meal while travelling so that one need not skip meals. Vegan bars are a good option to carry while travelling.

Cooking your vegan meal

Invest in a few good vegan cookbooks and you would be surprised at a number of options vegans have. Vegan food need not be boring and restrictive. Food cookbooks explore and experiment with a wide range of vegan options making food delicious for you.

Proper doses and proper food combinations can ensure that a vegan diet can be as healthy and nourishing, just like any other dietary option!

https://www.veganfirst.com/article/are-you-meeting-your-nutrition-values-on-a-vegan-diet-