Scientists create nutritious vegan-meat alternative from sunflowers

From thebrighterside.news

While more and more people turn to plant food, a team of scientists might have found a new meat substitute—in a crop you know. Sunflower, usually grown for its seeds and oil, is now being used to cook a nutritious as well as tasty meat substitute.

Scientists turn sunflower meal into a healthy, sustainable meat substitute packed with protein and minerals. (CREDIT: Yumba)

By transforming sunflower meal, a waste product of oil production, into a plant protein, German and Brazilian researchers are revolutionizing the way we think about food waste, sustainability, and nutrition.

A New Purpose for a Well-Known Crop

Sunflower oil is already a household name, particularly in Europe. But what becomes of the remaining sunflower seed meal after the oil has been removed? Typically, it's discarded or fed to livestock. Researchers chose to investigate its viability for use by humans.

Sunflower meal comes from the oil-extracted seeds that are crushed. However, it does not become safe to eat or pleasant until the meal is cleaned through a process. Husks and portions of plant material called phenolics are removed. Phenolic materials colour the flour darker and harder to digest for the body. Once these are filtered out, the rest of the flour smells and tastes much milder. 

In the opinion of Maria Teresa Bertoldo Pacheco, food scientist at Brazil's Institute of Food Technology (ITAL), that neutrality sets sunflower protein apart from other plant-based proteins. "It should also be added that, after husk and phenolic compound removal, the flour has a very neutral flavour and odour, particularly when compared to the different vegetable proteins available," Pacheco said.

Producing a Meat Substitute from Sunflower Meal

After they cleaned and prepared the sunflower meal, the group prepared two different meat substitute mixtures. The first was prepared with flour from roasted sunflower seeds. The second used a textured version of sunflower protein, which gives the final product a more solid bite. Both mixes were then mixed with tomato powder, spices, and a blend of healthy oils—such as sunflower, olive, and linseed oils.

The blend was formed into small patties and cooked to produce mini-burgers. These were put through a series of tests. Flavour testers graded the flavour, smell, texture, and overall enjoyment. The textured protein version emerged victorious, especially for texture. It more closely matched the mouthfeel of meat foods.

The chemistry of the patties showed that they were not only tasty—They were healthy too. The textured mix had about 20% protein and 38% fat, which was mainly a combination of heart-friendly monounsaturated fatty acids. The healthy fats made up almost 42% of the fat.

Researchers enriched the product with tomato powder, spices, and a mixture of fat sources made up of sunflower, olive, and linseed oils. (CREDIT: UNICAMP)

In addition to that, the patties contained important nutrients. Large amounts of iron, zinc, magnesium, and manganese were included. In fact, a serving supplied 49% of the daily value for iron, 68% for zinc, 95% for magnesium, and 89% for manganese. This mineral burst is especially useful in plant-based eating plans, which tend to lack these items.

More Than Just Protein

Protein isn't just about quantity—it's also about quality. The sunflower-based burger contained all the necessary amino acids. Those are the blocks your body needs but can't produce for itself. The only partially limiting amino acid was lysine, and that still scored 0.8. That's nearly the threshold of complete proteins.

Pacheco noted that this profile also justifies the use of sunflower flour as a meat substitute. "The product has a good balance of essential amino acids," she said. "This is another reason it could make its way onto the food market as a meat product substitute from a nutritional standpoint."

While the burger mixture isn't there yet to provide the taste of meat, the study has vast potential. Other processing technologies, including extrusion, can help to develop a meat-like texture and fibrous structure. "From a functional-technological point of view, processes that build fibrous proteins, such as extrusion, are needed to give a product a more meat-like appearance and sensation," Pacheco said.

Graphical abstract. (CREDIT: Maria Teresa Bertoldo Pacheco, et al.)

A Growing Field in More Ways Than One

There is a reason that the scientists chose to study sunflower meal today. Sunflower oil is a massive commodity in Europe, and sunflower crops are increasing in Brazil. The more fields that cultivate the crop, the more sunflower meal will be created. That gives a massive amount of plant material that isn't genetically modified and ready for use.

As environmental issues and climate change dictate the manner in which humans are consuming, the demand for sustainable and green food is increasing. Taking a ubiquitous farm by-product and turning it into a delicious, protein-rich meat substitute that checks many boxes: less food waste, smaller water footprint than raising animals, and less greenhouse gas emissions.

The study was supported by FAPESP, Brazil's largest science funding agency. Pacheco attributed international collaboration to keeping the research alive. The exchange with the German scientists did not stop at exchanging techniques—it went so far as to involve student exchange and knowledge acquisition. "I think the research provided a good amount of positive references, both to make full use of the cultivar and to encourage consumption and appreciation of the flour," stated Pacheco.

The Future of Sunflower Protein

It is just the start, but here is hope. With further development, sunflower meal could play a large role in the food system of the future. Not only is it a nutritional giant, but it is also an option within a tidal wave of plant-based proteins.

Most importantly, it solves two gigantic problems at once—how to feed a growing population and how to feed them without destroying the planet. These kinds of foods could be the keys to a more sustainable and balanced diet.

As the science continues to unfold, expect to see more of these kinds of foods in the markets.

Research was conducted in collaboration between Brazil's Institute of Food Technology (ITAL) and the University of Campinas (UNICAMP) and researchers at Germany's Fraunhofer IVV Institute.

Research findings are available online in the journal Food Research International.

https://www.thebrighterside.news/post/scientists-create-nutritious-vegan-meat-alternative-from-sunflowers/

The Hottest Vegan Milk Right Now Isn’t Milk At All: It’s Coconut Water

From vegnews.com 

Coconut water is transforming café menus from indulgent cloud coffees to minimalist cold brews. With wellness credibility and versatile appeal, it is becoming the ingredient shaping the future of café culture

Walk into almost any café right now and the shift is unmistakable. Next to the oat and almond cartons in the back bar fridge is a new essential: coconut water. What started as a wellness aisle staple is now seeping into coffee culture, reimagined in smoothies, cold brews, and frothy matcha clouds. The appeal isn’t just novelty. It’s a balance of flavour, hydration, and a kind of breezy indulgence that feels perfectly tuned to what consumers are asking for.

According to Jane Prior, Chief Marketing Officer at The Vita Coco Company, coconut water’s versatility plays an essential role in its rise. “It works in smoothies, pairs seamlessly with coffee or matcha, and stands on its own,” she told VegNews. That flexibility means it can slot into an afternoon snack as easily as a morning pick‑me‑up, while delivering what café‑goers increasingly want: a drink that does something more than taste good.

                                                                                                                                                                                       Vita Coco

A wellness movement in a cup

Functional beverages have taken over menus in recent years, and coconut water’s built‑in electrolyte profile makes it a natural star. Prior points out that Vita Coco in particular has more than three times the electrolytes compared to the leading sports drinks, “making it a great option for those with active lifestyles.” While lattes may fuel a morning, coconut water‑based drinks keep customers hydrated and energized throughout the day. That’s exactly the crossover point where wellness and indulgence meet—the café run becomes both a treat and a choice you can feel good about.

The embrace is visible everywhere, from niche chains to household names. Erewhon’s cult‑favorite Kluminator Smoothie taps coconut water for its light base, while Peet’s Coffee has tested a Coconut Water Cold Brew.

“Coconut water is one of the fastest growing beverage categories out there, so it’s a smart business move for cafés to differentiate themselves with offerings that leverage a product their consumers want and purchase outside the café,” Prior explains.

Because it can show up in cold brew, smoothies, or even matcha, cafés find themselves with one ingredient that spins out multiple menu items.

For Vita Coco, the role goes beyond supplying the product. For over 20 years, it has been the leader in the US coconut water category, and, Prior says, the company’s success comes in part from staying “nimble and open-minded” in how it introduces the product to consumers. Its collaborations do more than just move units; they spawn user‑generated content from customers recreating recipes at home, adding momentum to what’s already happening in cafés.

From niche hydrator to mainstream staple

What’s striking is how coconut water’s reputation has shifted. Once seen as a trendy alternative stocked mainly in boutique gyms or wellness stores, coconut water has become more mainstream in recent years. 

Prior points to Starbucks beginning to experiment with coconut water drinks as a moment the category tipped. “When a powerhouse like Starbucks starts featuring coconut water, it’s a massive signal that this once considered ‘trendy’ item has officially hit the mainstream,” she says. “This move marks a major shift from coconut water being a niche wellness product to becoming a core ingredient in everyday café culture.”

                                                                                                                                                                                       Starbucks

The momentum is reinforced by consumer behaviour. People want the small rituals, such as the café run, but they’re also increasingly aware of what’s in their cup. Coconut water fits perfectly into that sweet spot. “We’re seeing a rise in ‘treat culture,’ where people seek out small, feel‑good moments, like a café run, but they’re also increasingly looking for better‑for‑you options,” says Prior. It’s indulgence and nutrients with flavour—a simple switch that resonates with how consumers think about health today.

The numbers mirror the buzz. The global coconut water market has surged in recent years, growing several times faster than the total beverage category. Analysts project it will more than double in value in the next decade, underscoring that this is no flash‑in‑the‑pan ingredient. Prior emphasizes that “unlike short‑lived fads, coconut water has proven staying power.”

The adaptable, wellness powerhouse

Part of its durability lies in its adaptability. Coconut water flexes between indulgent café creations and pared‑back, wellness‑forward formats. “Coconut water is appearing in both indulgent creations and clean, minimalist drinks,” Prior says. “Every café customer has a different go‑to order and health priorities, so of course cafés would want ingredients that can flex across a wide range of beverages.” That versatility is gold for recipe developers and menu planners, who gain options without overstocking ingredients.

Unlike plant‑based milk or syrups that primarily alter flavour or texture, coconut water brings functional value. “Coconut water offers a functional twist to a typical coffee order, delivering functional benefits like naturally occurring electrolytes and nutrients while bringing a refreshing lightness to the drink,” says Prior. Beyond the menu, it also works in retail fridges, doubling as a grab‑and‑go option for consumers who want hydration on its own.

This dual role—an ingredient and a standalone product—helps explain why coconut water is being embraced differently than collagen or CBD‑infused lattes. It isn’t bound to one trend cycle. Instead, it’s reshaping what people expect from a café drink. “As functionality becomes a core expectation of beverages, coconut water is poised to become a universal ingredient across café menus,” Prior says. “We believe what we’re seeing now is likely only the beginning of a much larger shift in how consumers view their daily café drinks.”

https://vegnews.com/coconut-water-coffee-cafe

These gooey vegan chocolate chip cookies are worth preheating the oven for

From vegoutmag.com

By Adam Kelton

Discover the simple swaps that turn a classic cookie into a gooey plant-based treat everyone will want seconds of 

Back when I worked in fine dining, I noticed something funny: even the most Michelin-polished pastry chefs often judged each other by one humble dessert—the chocolate chip cookie.

Forget the spun sugar sculptures and plated masterpieces. Could you make a cookie that was crisp at the edge, chewy in the middle, and melty with chocolate? That was the real test.

Now, swap out the butter and eggs, and suddenly the challenge becomes even harder. Too often, vegan cookies turn out cakey, crumbly, or dry.

They’re the ones left behind on the dessert tray, looking innocent but forgotten.

But here’s the kicker: with the right swaps and techniques, you can bake a vegan chocolate chip cookie so indulgent, so gooey, that nobody at the table will know—or care—that it’s plant-based.

And that’s the recipe I’m about to share.

Why vegan baking matters

Choosing to bake vegan isn’t just about food restrictions or a label—it connects to something bigger.

For the planet: Butter and other dairy products come with a heavy climate footprint. A recent analysis from WRAP (via Climatiq) finds that producing butter creates ≈ 11.5 kg CO₂e per kilogram, compared to 2–3 kg for most plant-based oils. That swap alone slashes your cookie’s emissions.

For community: A vegan cookie makes dessert inclusive. Whether you’re baking for a friend with a dairy allergy, the vegan guest at your party, or just someone curious about plant-based eating, the point is simple: everyone gets to enjoy the same plate.

For health: Plant-based swaps can cut cholesterol and reduce saturated fat without losing the satisfaction factor. That’s good news if you love dessert but want to keep an eye on heart health.

So yes, cookies can be gooey, comforting, and joyful—and still align with values of sustainability, inclusivity, and wellness.

The anatomy of gooey vegan cookies

Let’s break down the big problems—and the delicious solutions.

Problem 1: Butter brings flavour and texture

Butter does two things: it adds richness and it helps cookies spread. Without it, you risk dense or dry dough.

Solution: Use vegan butter sticks for the closest one-to-one replacement. For a more nuanced option, try half vegan butter and half refined coconut oil. The butter brings salt and flavour; the oil keeps the centres tender.

Problem 2: Eggs provide structure and chew

Eggs bind dough and give cookies that chewy centre. Without them, your cookie can crumble.

Solution: Flax eggs (1 tbsp ground flax + 3 tbsp water, set until gelled) add structure and a subtle nuttiness. For a slightly lighter texture, aquafaba (the liquid from a can of chickpeas) works wonders—3 tablespoons replaces one egg.

Problem 3: Chocolate chips often sneak in dairy

It’s easy to overlook, but many chocolate chips contain milk fat or milk powder.

Solution: Look for semi-sweet or dark chips labelled dairy-free. Brands like Enjoy Life, Trader Joe’s 72% dark chocolate chunks, or Guittard’s extra dark are safe bets.

Problem 4: Dryness risk without dairy fat

Butter’s milk solids help cookies stay moist. Skip it, and your batch might dry out.

Solution: Add a splash of oat or almond milk to the dough, and don’t skimp on brown sugar—it pulls in moisture and deepens flavour.

Step-by-step recipe

Here’s the formula I’ve tested and tweaked until the last crumb disappeared off the tray.

Ingredients (makes ~18 cookies)

Core:

• 1/2 cup vegan butter (softened) 
• 1/2 cup refined coconut oil 
• 1 cup packed brown sugar 
• 1/3 cup cane sugar 
• 1/4 cup oat milk (or almond milk) 
• 1 tbsp ground flax + 3 tbsp water (flax egg) 
• 2 tsp vanilla extract 
• 2 1/4 cups all-purpose flour 
• 1 tsp baking soda 
• 1/2 tsp baking powder 
• 1/2 tsp salt 
• 1 1/2 cups vegan chocolate chips or chunks

Optional upgrades:

• Sprinkle of flaky sea salt for finishing 
• 1/2 cup chopped walnuts or pecans for crunch 
• Swap 1/4 cup flour for cocoa powder for double chocolate cookies

Directions

1. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper. 
2. Make your flax egg: mix flaxseed + water and let sit for 5 minutes until gelled. 
3. In a large bowl, cream together vegan butter, coconut oil, and sugars until smooth. 
4. Add flax egg, oat milk, and vanilla. Beat until fully combined. 
5. In another bowl, whisk flour, baking soda, baking powder, and salt. Gradually fold dry mixture into wet until just combined—don’t overmix. 
6. Stir in chocolate chips (and nuts, if using). The dough should be thick and scoopable. 
7. Scoop ~2 tablespoons of dough per cookie onto the prepared sheet. For gooey centres, don’t flatten too much. 
8. Bake for 10–12 minutes, until edges are golden but centres still look soft. They’ll firm up as they cool. 
9. Optional: Sprinkle with flaky sea salt while warm. Cool for 5 minutes before devouring.

Why this cookie matters

At first glance, this is just dessert. But step back, and it’s also a small act of sustainability.

Baking at home cuts down on packaged sweets, excess plastic, and transportation emissions.

Choosing plant-based swaps reduces your carbon footprint without anyone feeling deprived.

It’s also about hospitality. One tray of vegan cookies can make your kitchen more welcoming—because no one feels left out.

And in a world that often divides people by what’s on their plate, a cookie that bridges the gap is a quiet kind of magic.

Personally, I think back to my restaurant days, where attention to detail was everything.

In the dining room, you showed care with polished glassware and perfectly folded napkins. In the kitchen, you showed it with seasoning and timing.

Here, it’s in the way you swap ingredients thoughtfully so the end result is generous, comforting, and deeply satisfying.

The takeaway

Vegan baking isn’t about compromise—it’s about creativity.

These cookies prove you don’t need dairy or eggs to get that gooey, chocolatey payoff.

All it takes is a few smart swaps and the willingness to preheat your oven.

Bake a batch, share them widely, and watch them disappear. That’s the best kind of proof.

https://vegoutmag.com/recipes/c-these-gooey-vegan-chocolate-chip-cookies-are-worth-preheating-the-oven-for/

After Meat & Dairy, Seafood Becomes the Latest Blended Protein Innovation

From greenqueen.com.hk

Dutch firm Vegan Visboer has expanded beyond animal-free offerings with a new blended salmon offering, combining the fish with mycoprotein and plants

                                                                                                   Courtesy: Vegan Visboer

Blended proteins are on an unstoppable streak, and the Netherlands is at the heart of the race.

Lidl, Aldi and Albert Heijn have all released private-label products blending meat with plants, and the latter has also brought out two hybrid milk SKUs.

Now, one Dutch start-up is taking the idea further with a first-of-its-kind product, extending the blended protein portfolio to seafood.

Based in Zwolle, Vegan Visboer (Vegan Fisherman) has unveiled a hybrid salmon fillet in collaboration with aquaculture company Tiptopp, which produces probiotics for feed and processes industry sidestreams.

Vegan Visboer tackles Norwegian salmon sidestreams

                                                                                                      Courtesy: Vegan Visboer

Vegan Visboer already sells a range of plant-based seafood products, including fish fillets, nuggets, burgers and shrimp croquettes. But its move into blended proteins marks a departure from what its brand name promises.

Its new innovation, manufactured at Kramer Fish in Urk, comprises 54% Norwegian salmon from sidestreams that “normally never reach consumers’ plates”.

The rest of the ingredients include textured mycoprotein, textured rice flour, potato starch, bamboo fibre, rapeseed oil, salt, and paprika extract.

“For many consumers, the step to go fully plant-based is still too big. Our Hybrid Salmon Fillet bridges that gap: the familiar taste of salmon, combined with the benefits of plant-based innovation,” the company said.

It suggested that the product was developed with the intention of reducing the business’s carbon footprint, although adding a seafood product to an entirely vegan range isn’t exactly best practice on the environmental front. Rather, the fillet – as is the case with other blended meats – will help lower the climate impact of the seafood industry.

Norwegian salmon is notorious for being overly dependent on global fish feed supplies – the sector’s feed footprint makes up 2.5% of global marine fisheries catch, and the forage fish targeted by the industry contain key micronutrients that are critical to healthy populations in West Africa, leading to experts accusing the sector of ‘food colonialism’.

Globally, too, farmed salmon consumes 44% of the world’s fish oil, despite only accounting for 4.5% of seafood production by the aquaculture industry.

To navigate this, Vegan Visboer works with Tiptopp to remove the salmon left over from filleting, and uses this residual flow to extract its ingredients and flavours. It then adds hypoallergenic rice grains to help bridge the gap between the fish and plant-based ingredients.

Are blended proteins the answer to alt-seafood’s problems?

                                                                                                 Courtesy: Vegan Visboer

Europeans are still reluctant to go fully plant-based. Less than one in five (18%) avoid animal products in their diet, and when asked what changes they’d like to make in their eating patterns, 12% wish to increase their intake of meat and dairy.

At the same time, two in five actively avoid processed foods, a category that includes plant-based seafood as well as processed conventional fish products. Plus, 51% of Europeans want to eat healthier, versus just 9% who want to prioritise sustainability.

“By combining the best of both worlds, we retain the authentic taste and nutritional value while still taking a step towards plant-based,” Vegan Visboer stated.

“The ‘convenience generation’ is the future: health, sustainability, and food safety are more important than ever before. This generation is growing up with plant-based alternatives and is very conscious about making informed choices,” it added.

The move is the latest marker of the embattled plant-based seafood industry. These products represent just 1% of both the vegan meat market and overall seafood sales. Over the last year, several alternative seafood startups have closed, including France’s Olala! and Dutch startups Upstream Foods and Vegan Finest Foods. In the US, celeb-favourite vegan sushi chain Planta filed for bankruptcy this summer and was recently acquired by a VC group for $7.8M.

And despite consumers viewing fish as a healthier, more sustainable alternative to other meats, plant-based versions can still be lacking in protein and omega-3s. Vegan Visboer’s blended salmon contains 14g of protein and 2.5g of fibre per 100g, and is rich in minerals like selenium, magnesium and potassium, and omega-3 and omega-6 fatty acids.

The firm plans to appeal to a broad target group, including flexitarians, eco-conscious consumers, and conventional fish lovers. It will debut the hybrid salmon fillet at Gastvrij Rotterdam and Anuga in Cologne, with a rollout set for January.

Consumers have already taken to blended meat, with omnivores and flexitarians finding some of these products better than their conventional counterparts – will seafood have the same effect?

https://www.greenqueen.com.hk/vegan-visboer-hybrid-salmon-fillet-blended-meat-fish-plant-based/ 

I’ve been vegan for 10 years — these are my 8 rules for eating healthy without overspending

From vegoutmag.com

By Maya Flores

Healthy vegan meals don’t need to cost a fortune; the trick is building routines that naturally save you money 

When I first went vegan, my grocery bills were all over the place. I’d swing between stocking up on kale, quinoa, and almond butter like they were gold, then panic when I saw the total at checkout.

Ten years in, I’ve learned that eating a plant-based diet doesn’t have to drain your wallet. In fact, with the right habits, it's one of the most affordable—and nourishing—ways to eat.

Through trial, error, and a lot of home cooking, I’ve come up with a set of rules that keep me healthy and grounded without breaking the bank. They’re not glamorous or trendy, but they’ve stood the test of time.

Here are my eight rules for eating well on a vegan diet while keeping your budget intact.

1. Build meals around staples, not substitutes

The biggest money trap in vegan eating is leaning too heavily on packaged substitutes.

Vegan cheese, meat alternatives, and pre-made snacks are convenient, but they come at a premium. When your diet is centred on these, the costs pile up fast.

What actually sustains me—and my budget—are staples like beans, rice, oats, potatoes, and seasonal produce. These foods are filling, versatile, and far less expensive than processed alternatives.

Once you master ways to dress them up with herbs, spices, and sauces, you realize you don’t need pricey “replacement” products every day.

There’s room for the occasional splurge, but saving substitutes for special meals keeps your grocery bill reasonable. Plus, building meals around whole foods makes it easier to stay healthy without even trying.

2. Buy in bulk whenever you can

Here’s a question: why buy a tiny bag of lentils when you could buy five pounds for the same price per serving? Bulk bins are a vegan’s best friend.

Dried beans, grains, nuts, and seeds last for months and cost significantly less when bought in larger quantities. I keep big glass jars lined up on my kitchen shelves, filled with chickpeas, black beans, brown rice, and rolled oats.

They not only save me money but also give me a pantry that feels abundant and ready for any recipe.

Even if you don’t have access to bulk bins, you can find value packs at most grocery stores. The upfront cost may look bigger, but over time it slashes your expenses and reduces the stress of running out of essentials.

3. Cook at home most of the time

Eating out is wonderful, and I’ll never say no to trying a new vegan restaurant. But cooking at home is where real savings—and health—come in.

Restaurant prices reflect not just the food but labour, rent, and atmosphere. What you spend on one meal out can often cover groceries for several days.

When I finally embraced cooking as part of my vegan lifestyle instead of seeing it as a chore, everything shifted.

I started batch-cooking soups, roasting trays of vegetables, and experimenting with sauces that made even the simplest rice-and-beans meal feel exciting. Suddenly, I didn’t miss the convenience of eating out as much.

The key isn’t fancy recipes—it’s having a handful of go-to meals you can rotate through the week. Once you have those, your kitchen becomes your most reliable (and affordable) resource.

4. Learn to love seasonal produce

I’ll never forget one summer when I became obsessed with fresh berries. I bought cartons every week without thinking twice—until one receipt made me do a double take. I hadn't noticed it, but those berries were eating my budget alive.

That was the year I learned the value of eating seasonally. Strawberries in winter or avocados out of season cost a fortune because they’re traveling long distances.

Seasonal produce, on the other hand, is abundant, fresher, and cheaper. Tomatoes in late summer, squash in fall, citrus in winter—when you shop this way, the prices drop and the flavours soar.

Now I build my weekly meals around what’s in season. Not only does it save money, it keeps my diet varied and exciting. Seasonal eating turns grocery shopping into a rhythm rather than a stress.

5. Use your freezer strategically

Have you ever thrown out wilted greens or mouldy bread and thought, “There goes my grocery budget”?

Food waste is one of the sneakiest ways money slips away. That’s where the freezer comes in.

I freeze bananas for smoothies, cooked beans for quick meals, and leftover soup for nights when I don’t feel like cooking. Even bread and herbs can go in the freezer and come back to life when needed.

Using your freezer well means you get the best of bulk buying without the fear of food spoiling before you can eat it.

Experienced vegans know this trick inside out: the freezer is less about storing frozen pizza and more about extending the life of the fresh, healthy foods you worked hard to buy.

6. Ask yourself what you can make from scratch

How often do you toss hummus, granola, or salad dressing into your cart without thinking?

Packaged versions are quick, but they also carry a mark-up. If you get in the habit of asking, “Could I make this myself?” you’ll find that many items are ridiculously simple and cheap to create at home.

I started making my own almond milk after realizing how easy it was—just nuts, water, and a blender. The flavour was better, and I saved money while cutting down on packaging waste.

Hummus is another staple I rarely buy anymore. A can of chickpeas, tahini, lemon, and garlic make a batch that lasts all week for a fraction of the price.

Of course, you don’t have to make everything from scratch. But choosing a few items you go through regularly can free up a surprising amount of money over time.

7. Don’t shop hungry or rushed

Have you ever walked into a grocery store hungry and walked out with three snacks you didn’t need and none of the ingredients for dinner?

It’s a classic trap. When you shop without a plan—or on an empty stomach—you end up making impulse buys that add up quickly.

These days, I make sure I have a snack before heading out and keep a running grocery list on my phone.

Slowing down enough to plan helps me stick to my budget while avoiding food waste. Even something as simple as knowing what I’ll cook that week makes shopping more intentional and less expensive.

Impulse control at the store is one of those small habits that make a big difference. It’s less about discipline and more about setting yourself up with the right conditions before you shop.

8. Treat eating well as long-term self-care

Here’s a question worth asking: how do you want to feel about food a year from now, or ten years from now?

For me, the answer has always been that I want to feel nourished, energized, and free from the stress of overspending. That mindset is what keeps me committed.

Healthy eating isn’t a quick-fix challenge—it’s a lifelong relationship. By treating food as an investment in my health and happiness, I stopped obsessing over every receipt and started seeing the bigger picture.

Small savings add up, and the habits you build now keep you thriving well into the future.

The most important thing I’ve learned in a decade of vegan living is that balance matters.

You don’t have to deprive yourself, and you don’t have to chase every superfood trend. When you approach food with care, consistency, and curiosity, you naturally find the sweet spot between healthy and affordable.

Final thoughts

Eating vegan on a budget isn’t about restriction or sacrifice. It’s about building smart habits and systems. 

These rules may not be glamorous, but they’re reliable. They’re what have carried me through a decade of plant-based eating without burning a hole in my wallet.

The beauty of vegan food is that it’s adaptable. It can be as simple or elaborate as you want it to be. And once you learn to lean on the everyday foods that sustain you, you realize you don’t need to spend a fortune to eat well.

You just need a little intention, a little creativity, and the willingness to see your kitchen as the place where both health and savings are built.

https://vegoutmag.com/food-and-drink/r-ive-been-vegan-for-10-years-these-are-my-8-rules-for-eating-healthy-without-overspending/