From eu.press-citizen.com
By Mariah Andrews
It’s time to rethink January.
What if we stopped treating it as a month to atone for the sins of the past year by punishing ourselves with food?
Because nothing says “fresh start” like a heaping helping of deprivation served with a side of misery.
What if, instead of rules and restrictions, we approached January as a chance to practice self-love? What if, during the darkest, coldest stretch of the year, we ditched bleak salads and watery protein shakes and added hearty bowls and creamy comfort foods instead?
What if "Veganuary" wasn’t about giving things up at all, but about adding more in—more nourishment, more flavour, more intention?
From punishment to permission
I began to think about these questions ten years ago, during my very first "Veganuary" in 2016. I started the challenge with my daughter, Sophia, who was 12 at the time. We had already been vegetarian, but decided it was time to “give up” dairy (and the eggs quietly tucked into things like cookies and baked goods).
It doesn’t sound like much, but the truth is those ingredients were at the heart of our most decadent meals and treats: creamy pasta sauces made with heavy cream and cheese, pizza topped with goat cheese and fresh mozzarella, chocolate fudge brownie ice cream.
My first 'Veganuary'
Then we decided to up the ante and go raw vegan in the middle of an Iowa winter. Which, in hindsight, was… a bit ambitious.
In less than a week, we were miserable. We couldn’t find anything comforting or warming, and we truly didn’t want to continue. But that moment of near-mutiny led to an unexpected turning point.
From restriction to reward
Instead of approaching veganism through restriction, we shifted our mindset to reward.
That shift changed everything.
We stopped asking what we had to give up and started asking what we could create. We turned it into a playful challenge: what could we invent that wasn’t just as good as our favourite foods, but even better?
We figured out how to make mac and cheese creamier and more decadent. We loaded salads with more texture, colour, and boldly flavoured dressings, like our tofu nugget salad with honey mustard. We transformed pesto, making it lighter, zestier, and more herbaceous. We invented energy bites that were somehow more addictive than cookie dough (people have been known to eat six bites in one sitting).
Why indulgence matters
What we stumbled into intuitively turns out to be backed by research. Studies have shown that our bodies respond differently to food depending on how we perceive it. In one well-known experiment, people drank the exact same milkshake, but when it was labelled “indulgent,” their bodies showed greater satiety than when it was framed as “diet.”
In other words, pleasure matters.
When food tastes and feels delicious, our bodies respond accordingly. And when that food happens to be plant-based, we’re also getting the fibre, nutrients, and variety that support long-term health. It turns out we really can have our "Loaded Mac n’ Cheez" and eat it, too.
The plantiful mix
Over time, this way of thinking evolved into what I call 'the plantiful mix.' It’s a simple, repeatable way to build meals that feel indulgent, satisfying, and deeply nourishing. I use it most often for pastas and grain bowls, but the idea applies everywhere—even to smoothies.
I start with a hearty green like kale or spinach (greens). Then I add an ancient grain such as quinoa for substance (base). From there, I layer in vibrant vegetables like shredded red cabbage and carrots (color). A creamy dressing featuring fresh herbs brings zest and mouthfeel (flavor), and a final sprinkle of nuts or seeds adds crunch.
Greens + Base + Color + Flavor + Crunch = Indulgence.
The perfect bite includes all of these elements. Abracadabra. Vegetables transform into pure decadence.
This is how the word Plantiful was born. The “-ful” matters. Plantiful is a way of eating that is full of flavour, full of colour, full of nourishment, and full of intention.
From philosophy to the plate
This philosophy became the foundation of my work at The Plantiful Pantry Café, and later The Plantiful Pantry: Café Favourites Cookbook. The cookbook translates this plantiful approach into everyday meals, sauces, dressings, and comfort foods designed to make plant-based eating feel indulgent, approachable, and doable — no personality transplant or perfectly stocked fridge required.
A more generous January
So let’s take another look at "Veganuary." Let’s consider it a month of adding to, not taking away. A month of indulgence, not deprivation. A month of self-love, rather than self-loathing.
Start by giving yourself permission for more. More colour. More flavour. More comfort. More love. Let’s see how that “fresh start” transforms the entire year.
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