How To Create The Perfect Vegan Feast At Home This November 1

From timesnownews.com

Celebrate World Vegan Day by indulging in a delicious, home-cooked plant-based feast. From chickpea toasties and tofu curries to bliss balls and bolognese, here’s a complete menu that proves vegan food can be as hearty, comforting and flavour-packed as any other cuisine 

If you already live the vegan life, you know it’s anything but bland. It's all about discovering how simple ingredients can transform into food items that are nourishing as well as indulgent. From creamy curries to crisp waffles, plant-based dishes have moved past the stereotype of bland greens. World Vegan Day, celebrated on 1 November, is the perfect excuse to slow down and savour the richness of vegan cooking at home.

                                                        How to Create the Perfect Vegan Feast at Home This November 1

About World Vegan Day

World Vegan Day was first established in 1994, founded by Louise Wallis, an animal rights activist and then president of the Vegan Society. Created in England to mark the organisation’s 50th anniversary, the day also commemorated the addition of the word “vegan” to the English language.

Since then, the date has been observed worldwide each year to honour and promote the principles of veganism. The Vegan Society promotes the slogan 'One World. Many Lives.' to reflect the interconnectedness of all beings and the planet.

Every year on this day, vegans globally unite to highlight the numerous benefits of a plant-based lifestyle for individuals, animals and the environment.

So, if you’re planning to join the celebration this November 1, here’s a simple yet delicious vegan menu you can create at home to mark the occasion.

Plant-Based Breakfast Ideas

Bread Besan Toasties

This doesn't take much time to cook, and yes, you can think of them as a "savoury French toast".

How to Make

To prepare this, start by whisking 1 cup of chickpea flour with water to make a thin, smooth batter. Mix in 1 teaspoon each of salt, chilli flakes, turmeric, and pepper powder. Meanwhile, heat a flat pan, lightly grease it with oil, and let it warm up. Dip a slice of bread into the chickpea batter a few times until it’s well coated, then place it on the pan. Add a layer of finely chopped vegetables on top, cover with a glass lid, and let it cook until the base turns crisp and golden.

                                                       Bread Besan Toasties and Whole Wheat Vegan Waffles (image credit: pinterest/canva)

Whole Wheat Vegan Waffles

These vegan waffles are soft on the inside, crisp on the outside and best with maple syrup and tonnes of fruit!

How to make: Start by preheating your waffle maker to a medium-high setting. Then take a bowl, mix almond milk and lemon juice, and keep it on the side. Take another bowl, add melted coconut oil and vanilla to the almond milk, whisk it well and then add the dry ingredients. Lightly grease the waffle iron, add the batter and let it cook until golden and crisp. Before serving, don't forget to add maple syrup and top it up with fresh-cut fruits.

Vegan Lunch Ideas

Palak Tofu with Brown Rice

In this recipe, tofu is used instead of paneer and the creamy element is provided by cashew cream instead of dairy cream.

How to MakeMake a puree with the spinach that has been blanched, cashews that have been soaked, and tomatoes. Warm oil in a skillet, put in cumin seeds and chopped onions, and cook until the onions are browned. Mix the ginger-garlic paste and then add the spinach paste along with the ‍‌‍‍‌‍‌‍‍‌seasonings. Let it cook for 5–7 minutes. Add the tofu cubes, simmer for a few more minutes, and serve hot with brown rice or roti.

                                                     Palak Tofu with Brown Rice and Vegan Burrito Bowl (image credit: canva)

Vegan Burrito Bowl

Enjoy a homemade vegan burrito bowl with black beans, lots of veggies, cilantro-lime rice, and corn salsa is full of flavour and nutrients and a perfect meal for lunch.

How to Make:

First, prepare some rice and mix it with chopped coriander, lime juice, and a pinch of salt to make the cilantro-lime rice. On the stove, cook onions, bell peppers, and corn with olive oil, garlic, and cumin until they are ‍‌‍‍‌‍‌‍‍‌tender. Warm the black beans separately with a pinch of chilli powder and salt. To assemble, layer the rice in a bowl, then add the beans, sautéed veggies, and fresh corn salsa or diced tomatoes. Top with avocado slices, a squeeze of lime, and coriander. Serve warm or pack for meal prep.

Vegan Snack Ideas

Zesty Lemon Zucchini Muffins

These muffins are made with whole wheat, and the key ingredients are the lemon juice and zest.

How to make: Preheat your oven to 350°F (180°C). In one bowl, mix whole wheat flour, baking powder, baking soda, cinnamon, salt, and brown sugar. In the ‍‌‍‍‌‍other bowl, grate zucchini, plant-based milk, melted coconut oil, vanilla, and a flax egg in a blender. Mix both mixes gently, however, do not mix too much. Put the batter in a greased muffin tray, sprinkle some oats and walnuts on top, and bake for around 25 minutes until a toothpick inserted in the middle comes out clean. Let the muffins cool on a wire rack before serving ‍‌‍‍‌‍‌‍‍‌them.

                                                     Zesty Lemon Zucchini Muffins and Chocolate Peanut Butter Bliss Balls

Chocolate Peanut Butter Bliss Balls

A‍‌‍‍‌‍‌‍‍‌ great to grab snack is perfect for days when you are very busy or if you simply desire something tasty and healthy at the same time.

How to make: First, put oats and sunflower seeds in the food processor and pulse until the oats are turned into a floury consistency and the seeds are in crumbs. After that, put dates, peanut butter, cocoa powder, vanilla, and a little pinch of sea salt if you ‍‌‍‍‌‍‌‍‍‌like. Blend until the mixture forms a sticky dough. Scoop it out and roll it into small balls, about the size of a golf ball. No baking needed! For an extra touch, pulse toasted peanuts with a little cocoa powder and salt, then roll the balls in this mix for added crunch and flavour.

Vegan Dinner Ideas

Red Lentil Curry

This luxurious red lentil curry will truly make you fall in love with lentils!

How to make:

Heat coconut oil in a deep pan over medium heat and sauté the garlic, ginger, turmeric, and green chilli until they turn soft and fragrant. Add the spices and toast for about a minute to release their aroma. Pour in the vegetable stock, scraping the bottom of the pan to lift any browned bits, then add the lentils and crushed tomatoes. Stir well, cover, and let the curry simmer until the lentils are almost cooked through. Next, stir in the coconut milk, almond butter, salt, and pepper, and let it cook for a few more minutes until the curry becomes rich, thick, and creamy.

Finally, add a splash of lemon juice and some fresh coriander, give it one last stir, and serve hot with rice or flatbread.

Vegan Lentil Bolognese with Cashew Parmesan

A hearty, plant-based twist on the Italian classic, this vegan lentil bolognese is rich, comforting, and full of flavour.

How to make: Heat olive oil in a pot and sauté onion, celery, and carrots until soft. Add mushrooms and garlic, cook until fragrant, then stir in lentils, tomatoes, tomato paste, red wine, water, herbs, chilli flakes, and salt. Simmer for 30–35 minutes until lentils are tender, adding water if needed, and finish with fresh basil. Meanwhile, cook the pasta, drain it, and toss it with a little olive oil. Before indulging, don't forget to top it with the lentil bolognese and a sprinkle of cashew Parmesan.

https://www.timesnownews.com/lifestyle/food/how-to-create-the-perfect-vegan-feast-at-home-this-november-1-article-153068236

Veganuary 2025 survey finds lasting health and mood benefits from going vegan

From firstpost.com/health

Veganuary 2025’s global survey shows lasting health and mood benefits as over half of participants report higher energy, better wellbeing and improved mood six months after going vegan, highlighting its transformative global impact

A growing number of people are finding that going vegan doesn’t just help the planet, it can also transform their own wellbeing. Veganuary’s latest global survey reveals that participants who took up the 31-day vegan challenge in January 2025 experienced lasting physical and emotional benefits well beyond the campaign.

More than half of respondents reported feeling happier, more energetic and healthier six months after switching to a plant-based diet, according to the finding. It also suggest that Veganuary has evolved from a short-term pledge into a catalyst for long-term lifestyle change, inspiring millions worldwide to embrace more mindful and sustainable eating habits.

According to the Veganuary 2025 Six-Month Follow-Up Survey, 58 percent of participants who continued eating a fully vegan diet for six months reported an improvement in mood. This emotional uplift was complemented by other notable benefits, with 55 percent experiencing increased energy, 48 percent reporting better skin, and 47 percent achieving their desired change in body weight. Overall, 59 percent of respondents said their general health had improved since adopting a plant-based lifestyle.

The survey results also show that Veganuary’s impact extends well beyond the initial 31-day challenge. A majority of participants (80 percent) have maintained a significant reduction in animal product consumption. While 32 percent remain fully vegan, 33 percent have reduced their intake of animal-based foods by at least 75 percent, and another 15 percent by 50 percent or more.

Impressively, 94 percent of those who are not fully vegan said they are likely to try vegan again in the future reflecting Veganuary’s growing global influence in inspiring sustainable dietary change. Participants also reported that Veganuary helped them develop a more positive and mindful approach to food while 67 percent said they now feel more inspired in the kitchen and 52 percent found themselves making more adventurous food choices.

Nearly half of respondents shared that Veganuary helped them choose healthier and more sustainable options in their daily meals.

Commenting on the results, Prashanth Vishwanath, India Director of Veganuary, said, “Year after year, It is clear that Veganuary creates lasting change. The fact that nearly 60 percent of participants report improved mood and increased energy levels is remarkable. Whether people are seeking a more positive outlook, better health, or simply a greater sense of wellbeing, these findings show that trying vegan can lead to lasting positive transformation.”

With millions worldwide taking part each year, Veganuary continues to demonstrate how small dietary shifts can lead to meaningful, long-term improvements for both people and the planet.

https://www.firstpost.com/health/veganuary-2025-survey-finds-lasting-health-and-mood-benefits-from-going-vegan-ws-e-13946262.html 

Report: In Germany, a Plant-Based Shopping Basket is Now Cheaper Than Its Animal-Based Counterpart

From vegconomist.com

According to new data from ProVeg, German consumers who purchase a basket of plant-based goods now save 5% relative to the cost of a comparable basket of animal-based products. This is especially notable because as recently as 2022, a plant-based shopping basket was 52% more expensive than an animal-based one.

The new study looks at products from the local discounters Aldi Nord, Aldi Süd, Lidl, Netto, and Penny, along with the full-range supermarkets Edeka, Kaufland, and Rewe. It compares the cheapest plant-based alternative with the cheapest animal-based equivalent that comes in a comparable packaging size. In total, prices have been collected at 153 stores across 14 federal states.

Out of the eight retailers studied, seven offer a price advantage to consumers purchasing plant-based products. The exception is Netto, where a plant-based basket remains 11% more expensive than its animal-based counterpart. In contrast, a plant-based basket is 18% cheaper than an animal-based one at Lidl.

However, many stores do not carry a retailer’s entire plant-based range, with the availability of plant-based alternatives averaging 75% over the survey period. This increases to 94% at Kaufland and Rewe, whereas at Aldi Nord and Süd, plant-based products are only available at just over half of stores.

The price difference between a plant-based and animal-based basket at all the retailers studied. © ProVeg

Achieving price parity

Some plant-based products are more affordable than others; alternatives to milk and burgers are cheaper than their animal-based counterparts at all the retailers studied, and the same is true for cold cuts and sliced ​​cheese (except at Netto). However, plant-based cream cheese and fish fingers remain more expensive than the animal-based versions at all eight supermarket chains.

The new study comes after many European retailers — including Lidl and Kaufland — reduced the prices of plant-based alternatives to achieve parity with their animal-based equivalents.

ProVeg notes that choosing bulk packages can also help consumers to save money, though larger sizes are often not available for plant-based products.

“Packaging sizes can significantly influence purchasing and eating habits,” said Virginia Cecchini Kuskow, market expert at ProVeg. “Oversized packaging should be avoided for animal products, while larger packages are perfectly acceptable for plant-based alternatives.”

https://vegconomist.com/studies-numbers/germany-plant-based-shopping-basket-cheaper-animal-based-counterpart/ 

7 vegan-friendly foods doctors recommend for staying strong, flexible, and energized in your 60s

From vegoutmag.com 

By Maya Flores

Discover the simple vegan-friendly foods that can help you make your 60s and beyond the brightest chapter of your life

Reaching your 60s can feel like turning the page to a new chapter, one where health becomes less about appearance and more about vitality.

You start noticing which foods lift your energy and which ones leave you feeling sluggish. Meals begin to carry more meaning, not just for flavour but for how they support your strength, balance, and focus.

It’s a time when nourishment becomes a form of self-respect, and every bite is a quiet investment in the years ahead.

The good news is that vegan-friendly eating doesn’t require a radical change. It’s about leaning on simple foods that already fit into your routine, ingredients that help you stay strong, flexible, and energized well into your later years.

Let’s look at seven of them doctors often recommend, and how you can make them part of your everyday rhythm.

1. Lentils

If you’ve ever stood over a pot of simmering lentils, you know their scent feels like comfort.

But lentils aren’t just cosy; they’re powerful. One cooked cup packs around 18 grams of protein, plus a hearty dose of iron and folate, which help carry oxygen through your bloodstream and support cell repair.

For anyone in their 60s, maintaining muscle mass becomes crucial, since muscle naturally declines with age. Lentils provide the amino acids your body needs to rebuild tissue and keep you strong.

They’re also rich in fibre, which helps regulate digestion and balance blood sugar, two systems that often need more attention as we get older.

Aside from that, according to research, lentils have anti-inflammatory and anti-microbial properties.

2. Chia seeds

Have you ever wondered how something so tiny can keep you going all morning? Chia seeds might look small, but they’re full of energy-building nutrients.

A single ounce contains calcium, iron, and omega-3 fatty acids, nutrients that support bone density and brain health. Researchers have found that omega-3s can help reduce inflammation in joints, which often becomes more noticeable after 60.

When mixed with liquid, chia seeds form a gel-like texture that slows down digestion and stabilizes blood sugar. That means fewer energy crashes and a longer-lasting sense of fullness.

They’re also rich in antioxidants, protecting your cells from oxidative stress, the kind of wear and tear that can make you feel sluggish over time.

I like to stir a spoonful into my morning oatmeal or blend them into smoothies. If you’ve ever had Mexican agua fresca de chia, you know how refreshing that subtle crunch can be. It’s an old tradition with modern science behind it, and these seeds truly help your body stay balanced and hydrated throughout the day.

3. Tofu

When doctors talk about foods that support longevity, tofu always makes the list.

Made from soybeans, tofu is a complete protein, meaning it contains all nine essential amino acids your body can’t produce on its own.

A study published in Frontiers in Nutrition found that soy-based foods can help maintain bone density and muscle mass, particularly in postmenopausal women, due to their natural plant oestrogens called isoflavones.

What I love most about tofu is how adaptable it is. It absorbs flavours like a sponge, whether you marinate it with ginger and garlic or sauté it with smoky paprika and olive oil. When baked or grilled, it develops a golden crust that’s rich in umami and deeply satisfying.

The trick to making tofu taste incredible is to press out the excess water before cooking. My mother taught me to wrap it in a clean towel and weigh it down with a cast-iron pan, old-school but effective.

Add tofu to stir-fries, tacos, or noodle bowls, and you’ll see how this humble block can become the star of your table and your long-term wellness routine.

4. Dark leafy greens

What’s the secret ingredient for keeping your body moving with ease as you age? Greens.

Kale, spinach, collard greens, and Swiss chard are nutritional powerhouses that deliver vitamin K, magnesium, and calcium, three nutrients that protect bones, reduce muscle cramps, and improve circulation.

And according to the National Institute on Aging, eating dark leafy vegetables is linked to slower cognitive decline.

Greens are also full of nitrates, which convert to nitric oxide in your body, helping blood vessels relax and carry oxygen efficiently. That’s why a bowl of sautéed spinach can feel surprisingly energizing. It’s like giving your cells a breath of fresh air.

One of my favourite memories is of my aunt making kale enchiladas for our family brunches. She’d blend kale into the salsa verde so we wouldn’t even notice the extra greens, but we always felt more awake afterward.

That’s what greens do: they sneak vitality into your day in the most unassuming way.

5. Oats

Few foods feel as grounding as a bowl of oats. Beyond their warm comfort, oats are an incredible source of complex carbohydrates that fuel your muscles and brain without the sudden crash that refined carbs bring.

They’re rich in beta-glucan, a soluble fibre known to lower LDL cholesterol and improve heart health, according to the Mayo Clinic.

Oats also contain B vitamins that support nerve function and energy metabolism, something many of us need more of in our 60s. Whether you prefer them as overnight oats, baked oatmeal, or a simple morning porridge, they offer slow, steady energy that carries you through the day.

If you like experimenting, try adding cinnamon, almond butter, or chopped nuts for a boost of protein and healthy fat. In my kitchen, I toast the oats before cooking to bring out a nutty aroma, a small trick that transforms breakfast into something truly satisfying.

6. Berries

Berries bring colour, flavour, and vitality to every plate. Strawberries, blueberries, raspberries, and blackberries are packed with antioxidants that help your body combat inflammation and oxidative stress.

Research shows that regular berry consumption is associated with reduced blood pressure and improved blood vessel function, thanks to compounds called anthocyanins.

They’re also rich in vitamin C, which supports collagen production and helps maintain skin elasticity and joint strength. Think of them as nature’s renewal food, each handful refreshing your body from the inside out.

When I turned forty, I started freezing bags of mixed berries to toss into morning smoothies or spoon over dairy-free yogurt. Now in my fifties, it’s one of the habits I plan to keep forever. Every time I blend them, I’m reminded that taking care of yourself can be simple, colourful, and delicious.

7. Nuts and seeds

When my grandfather got older, he carried a small pouch of roasted pumpkin seeds in his pocket. He’d snack on them while walking the neighbourhood, claiming they “kept his knees young.”

Science agrees with him more than he ever knew. Nuts and seeds are packed with magnesium, zinc, and healthy fats that keep joints lubricated and hearts strong.

Walnuts and flaxseeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports brain and cardiovascular health. Almonds bring vitamin E, which protects cells from damage, and pumpkin seeds offer zinc for immune function. 

I keep a jar of mixed nuts and seeds on my counter and toss a handful into salads or roasted vegetables. They add crunch, flavour, and the kind of slow-burning energy that keeps you going through afternoon tasks. You don’t need a big serving, just a small daily portion to keep your body fuelled and feeling cared for.

Bringing it all together

The beauty of vegan-friendly foods is that they invite creativity. You don’t have to overhaul your diet overnight. Start by swapping one animal-based meal for a plant-powered one each day. A lentil stew on Monday, tofu tacos on Wednesday, or oatmeal topped with chia and berries on Sunday morning.

Doctors emphasize consistency over perfection. What matters most is the rhythm of nourishment, the daily choice to eat in ways that make your body feel alive.

With each bite, you’re reminding yourself that aging can be flavourful, flexible, and full of strength.

https://vegoutmag.com/food-and-drink/r-7-vegan-friendly-foods-doctors-recommend-for-staying-strong-flexible-and-energized-in-your-60s/

Poll: Majority of Americans Want Vegan Milk, Meals in Schools

From vegnews.com

A new poll finds most Americans want schools to offer plant-based meals and dairy-free milk options for kids

                                                                                                                                Canva

A new poll by the Physicians Committee for Responsible Medicine (PCRM) suggests that most people in the US agree that schools should offer dairy-free milk and plant-based meals to children.

The poll, conducted by Morning Consult, surveyed more than 2,200 American adults and found that 67 percent either “strongly” or “somewhat” agreed that students should have access to animal-free options. Younger adults were even more likely to agree.

“We need to raise awareness that most Americans think that school lunch lines should include healthier options, including plant-based meals and non-dairy milk alternatives that can help keep students healthy,” Stephanie McBurnett, RDN, a nutrition educator for PCRM, said in a statement.

Why plant-based food and drink are a healthy choice for children

Further research from PCRM found that plant-based school meals tend to be significantly higher in fibre —nearly three times as much as animal-based meals. They also contain less saturated fat, more vitamins and minerals, and zero cholesterol.

“Serving plant-based meals, which are higher in fibre and lower in fat than typical school lunches, can help students fight obesity, type 2 diabetes, and even early signs of heart disease and set them up for a lifetime of good health,” continued McBurnett. “It also introduces children to healthier meals that they might not be seeing at home.”

Getty

Dairy-free milk options are also essential for children who suffer from lactose intolerance. Research suggests that more than 30 million Americans live with the condition, which makes it difficult for the body to digest dairy and can cause symptoms such as bloating, cramps, and diarrhoea.

According to the new poll, most respondents were unaware of how common lactose intolerance is in the general population. Fewer than one in four correctly estimated how many Americans are affected.

Progress is being made

Some regions of the US are already making progress in offering healthier, plant-based options to students.

In New York, for instance, the New York City Health Department recently announced updated Food Standards that will expand access to nutritious snacks and plant-based whole foods, and ban processed meats, across 11 city agencies, including hospitals, shelters, and public schools.

“If we are to bend the curve on heart disease, diabetes, and diet-related chronic conditions, we need to harness the power of government food policy to put healthy food within reach for everyone,” said Anupama Joshi, Vice President of Programs with the Center for Science in the Public Interest.

https://vegnews.com/poll-vegan-milk-meals-school 

Vegan athletes: a fitness coach explains how to build muscle without animal products

From sofeminine.co.uk

Building muscle on a vegan plate still raises eyebrows at gyms and dinner tables alike. Friends ask where the protein comes from; strangers offer unsolicited advice about eggs. A fitness coach hears the same worries every week: not enough protein, not enough variety, not enough oomph for real gains. The reality feels less dramatic and far more practical. It’s about setting a target, lifting with intent, and turning cupboard staples into muscle food. The rest is noise. And some very decent meals.

It’s 7.12am at a London strength studio and a barbell hums like a distant train. A coach in a faded hoodie is unpacking a lunchbox while a sprinter warms up with banded walks. *I can smell espresso and chalk from the lifting platform.* In the box: tofu, cold rice, a pot of tahini, a sachet of salted peanuts, and a scoop of pea–rice protein tucked into a shaker. He nods at the rack, checks the timer, and talks calmly about grams and sets and sleep. Then he slides a tin of chickpeas across the table. Just one rule today.

Muscle without meat: what really changes

Most people think muscle is a meat thing. The coach shrugs: muscle is a stimulus thing. Your body reads tension, volume, recovery and energy, then adapts. Protein helps, yes, but the source isn’t the driver; the signal is. Hit your lifting, eat enough total protein, cross the leucine threshold at meals, and you get the same story week after week — stronger lifts, tighter form, better recovery. **Muscle is built by tension, fuel and recovery, not by animal protein.**

He opens his notes and points to a line: 1.6–2.2 g protein per kg of bodyweight, daily. In a small pilot he ran with eight clients, two went fully plant-based for 12 weeks; both gained 1.1–1.8 kg of lean mass while improving their 5RM squat by 12–18%. That mirrors published work: when protein totals match, plant and animal diets deliver similar hypertrophy. A 2023 meta-review clocked no meaningful difference in strength gains across several trials. Numbers have fewer opinions than people.

Quality still matters. Plant proteins carry less leucine per gram on average and can be less digestible, so meals need slightly bigger servings or savvy blends. Think soy, pea–rice, seitan with legumes, tofu with grains. The goal is simple: 25–40 g of protein per meal to hit roughly 2–3 g leucine, four times a day if you can. Add carbs to restock glycogen and a sprinkle of salt for better uptake. The old complaint about “incomplete” proteins fades when your plate holds a pair that complete each other.

The coach’s playbook: meals, sets, supplements

Start with a target you can repeat on a Tuesday. Aim for 1.8 g/kg/day protein split across 3–5 meals, each 30–40 g: tofu scramble on toast, tempeh stir-fry with rice, seitan chickpea pasta, a soy yoghurt bowl with oats and berries, and a pea–rice shake after training. Pair protein with 30–60 g carbs pre- and post-lift for energy and repair. Creatine monohydrate at 3–5 g daily is vegan and reliably boosts power. A little extra sodium in training water helps too, especially if you sweat through your T-shirt.

Common traps show up fast. Too much fibre too soon and your stomach protests; use canned beans, rinse them, and build portions gradually. Too few calories and progress stalls; add easy extras like tahini, olive oil, dried fruit, and nut butters. Forgetting B12 is a classic, as is skipping iron and iodine checks. We’ve all had that moment when the meal plan looks perfect on paper, then life happens and you’re eating toast at 10pm. **Let’s be honest: nobody really does that every day.** The fix is planning one anchor meal you won’t skip.

You don’t need a chef. You need a rhythm you can live with, the kind that survives late trains and crowded evenings.

“Give me 30–40 grams of protein, some carbs, and a barbell three times a week,” the coach says, “and I’ll give you new sleeves for your T-shirt.”

• Quick wins: 250 g extra-firm tofu + 120 g rice + soy sauce = ~45 g protein.
• Leucine bump: add 10 g peanuts or 15 g soy crisps to any bowl.
• Digestive ease: soak or rinse legumes, start with 100 g portions, add ginger.
• Supp pack: creatine 3–5 g, B12 1000 µg/week, vitamin D3 (vegan) in winter, algae DHA/EPA if fish-free.
• Training lens: 10–20 hard sets per muscle per week, RPE 7–9, progressive overload, minimum 7 hours’ sleep.

What sticks after the gym

There’s a moment, often in week four, when the numbers creep up and your T-shirt fits different in the shoulders. You realise the plate wasn’t the obstacle; the habit was. A vegan muscle plan lives in very ordinary actions: a scoop in the blender, a pan of sizzling tofu, a notebook with last week’s reps, a grocery list that doesn’t wait until you’re starving. **Progress loves consistency, not perfection.** Some will tell you it can’t be done without whey and chicken. You’ll nod, take another bite of tempeh, and set a timer for your next set. Share the recipe later.

Key points	Details	Interest for reader
Protein and leucine targets	1.6–2.2 g/kg/day; 25–40 g protein per meal to reach ~2–3 g leucine	Clear numbers to plan meals that drive growth
Training volume that builds	10–20 hard sets per muscle weekly, RPE 7–9, steady progressive overload	A simple yardstick to structure sessions without guesswork
Smart vegan supplementation	Creatine 3–5 g daily; B12 weekly; vitamin D3 (vegan), algae DHA/EPA as needed	Removes nutritional friction and keeps performance climbing

FAQ :

• Can vegans build muscle as fast as omnivores? Yes, when total protein, calories, training and sleep match. Studies show similar hypertrophy with equal protein intake.
• How much protein do I need each day? Most lifters thrive at 1.6–2.2 g per kg bodyweight. Split across 3–5 meals to hit leucine multiple times.
• Do I need supplements? Creatine monohydrate helps power and is vegan-friendly. B12 is essential on a plant-only diet; consider vitamin D3 and algae omega-3.
• Best vegan protein sources for muscle? Soy foods (tofu, tempeh), seitan, lentils, chickpeas, pea–rice protein blends, soy yoghurt, high-protein pastas and grains like quinoa.
• How do I avoid bloating from beans? Use canned legumes, rinse well, build portions gradually, add ginger, and vary proteins with tofu, seitan and shakes while your gut adapts. 

 https://www.sofeminine.co.uk/vegan-athletes-a-fitness-coach-explains-how-to-build-muscle-without-animal-products/

 

5 plant-based side dishes that always steal the spotlight

From vegoutmag.com

By Adam Kelton

These flavour-packed vegan sides might just upstage your main dish, and no one will complain 

In every great meal, there’s a moment of quiet rebellion, the second when a so-called “side” steals the spotlight.

I’ve seen it happen tableside at luxury restaurants and in my own kitchen. You serve a perfect main, say, a grilled portobello or roasted tofu steak, and then suddenly everyone’s talking about the vegetables.

I still remember one summer in Napa, plating charred corn with a miso-butter glaze beside a wagyu tasting. Guests stopped mid-bite, set their forks down, and asked about the corn. Not the beef, the corn.

That’s when I learned something important: plant-based food doesn’t need to be the supporting act. With the right technique, texture, and seasoning, vegetables can play lead.

Here are five sides that consistently outshine the main dish, whether you’re hosting a dinner party, cooking for one, or just want a little flavour rebellion on your plate.

1. Smoky miso buttered corn

Think street corn meets Japanese izakaya. The miso-butter glaze transforms simple grilled corn into something that tastes like summer with depth.

Ingredients (serves 4):

• 4 ears corn, husks removed
• 2 Tbsp white miso paste
• 3 Tbsp vegan butter (or olive oil)
• 1 tsp maple syrup
• 1 tsp soy sauce
• 1 scallion, finely sliced
• 1 tsp toasted sesame seeds

Directions:

1. Heat a grill or grill pan over medium-high.
2. In a small bowl, mix miso, vegan butter, maple syrup, and soy sauce until smooth.
3. Grill corn, rotating occasionally, until lightly charred (8–10 minutes).
4. Brush the miso-butter mixture generously over the hot corn.
5. Sprinkle with scallions and sesame seeds before serving.

Why it works:

The miso’s umami and maple’s sweetness mimic caramelized compound butter without dairy. It’s smoky, rich, and impossible to ignore.

2. Charred broccolini with chili crisp and lime

This dish proves that bitterness, handled right, becomes elegance. Broccolini’s earthy flavor sings when kissed by high heat and finished with chili crisp.

Ingredients (serves 4):

• 2 bunches broccolini, trimmed
• 2 Tbsp olive oil
• 1 ½ Tbsp chili crisp (store-bought or homemade)
• Juice of ½ lime
• Flaky salt, to taste

Directions:

1. Heat a grill pan or cast-iron skillet over high heat.
2. Toss broccolini with olive oil and a pinch of salt.
3. Char in batches, turning once, until edges blacken and stems are tender-crisp (about 4 minutes per side).
4. Remove from heat and drizzle with chili crisp.
5. Squeeze lime juice over the top and serve warm.

Why it works:

The bitterness of the greens balances the oil and spice, while the lime adds brightness that wakes up every flavor on the plate.

3. Roasted sweet potatoes with tahini drizzle and pomegranate

This side looks like it came from a restaurant, but it’s weeknight simple. The tahini sauce turns caramelized sweet potatoes into something creamy, nutty, and layered.

Ingredients (serves 4):

• 2 large sweet potatoes, cut into wedges
• 2 Tbsp olive oil
• Salt and pepper, to taste
• 2 Tbsp tahini
• 1 Tbsp lemon juice
• 1 tsp maple syrup
• 2–3 Tbsp water (to thin)
• ¼ cup pomegranate seeds
• 1 Tbsp chopped parsley

Directions:

1. Preheat the oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, salt, and pepper. Roast on a lined baking sheet for 25–30 minutes, flipping halfway.
3. Meanwhile, whisk tahini, lemon juice, maple syrup, and water until smooth and pourable.
4. Drizzle roasted potatoes with tahini sauce.
5. Top with pomegranate seeds and parsley before serving.

Why it works:

The pomegranate cuts through the richness, while tahini ties the dish together like a vegan aioli, creamy but clean.

4. Warm lentil salad with herbs and shallot vinaigrette

This dish came from my French kitchen days, where a warm lentil salad often outshone anything else on the plate. It’s humble, elegant, and quietly confident.

Ingredients (serves 4):

• 1 cup green or French lentils, rinsed
• 3 cups vegetable broth
• 1 shallot, finely minced
• 2 Tbsp red wine vinegar
• 1 tsp Dijon mustard
• 3 Tbsp olive oil
• 2 Tbsp chopped parsley
• 1 Tbsp chopped dill (optional)
• Salt and pepper, to taste

Directions:

1. In a saucepan, simmer lentils in broth for 20–25 minutes until tender but not mushy. Drain.
2. In a small bowl, whisk vinegar, mustard, and olive oil. Add shallot, salt, and pepper.
3. Toss warm lentils with the vinaigrette and herbs. Adjust seasoning to taste.
4. Serve slightly warm or at room temperature.

Why it works:

Warm lentils absorb dressing beautifully. The acidity lifts their earthy flavor, creating a side that doubles as a light entrée.

5. Garlic confit mushrooms with parsley and lemon zest

There’s something magical about mushrooms slowly simmered in olive oil and garlic until they taste almost meaty. This dish is silky, savory, and pure comfort.

Ingredients (serves 4):

• 1 lb mixed mushrooms (cremini, oyster, shiitake), cleaned and halved
• ½ cup olive oil
• 6 garlic cloves, peeled
• 1 tsp salt
• Zest of 1 lemon
• 2 Tbsp chopped parsley

Directions:

1. In a small skillet, combine olive oil, garlic, and salt. Warm over low heat until garlic is fragrant (about 5 minutes).
2. Add mushrooms and cook slowly for 20–25 minutes, stirring occasionally, until tender and infused with garlic oil.
3. Finish with lemon zest and parsley before serving.

Why it works:

The confit method coaxes umami out of the mushrooms while keeping them luxuriously soft. Lemon zest adds just enough brightness to balance the richness.

The real secret to unforgettable sides

Great side dishes come down to presence.

The kind that notices when the corn hits that perfect char, when the lentils feel just tender enough, or when the tahini drizzle looks like it belongs in a painting.

It’s the quiet, focused rhythm that chefs fall into; the same one that turns an ordinary meal into something worth remembering.

That mindset carries into sustainability, too.

Cooking with care means paying attention to where your food comes from, how much you use, and what you can do with the rest.

It’s about respect for the ingredient, for the process, and for the people who gather around your table.

When you cook with that kind of awareness, even the simplest vegetables start to shine.

And before you know it, the sides have stolen the show again.

https://vegoutmag.com/recipes/c-5-plant-based-side-dishes-that-always-steal-the-spotlight/