From citizen.co.za
Sue Gajathar, The Vegan Chef, is making Veganuary simple, affordable, and delicious.
From rainbow stir-fries to pantry-smart recipes, she shows that plant-based meals can be quick, budget-friendly, and full of flavour.
More people are exploring plant-based eating at the start of the year as Veganuary, a global movement and annual challenge where participants try a vegan lifestyle for the entire month, gains momentum worldwide.
Sue Gajathar, from The Vegan Chef in Fourways, believes this curiosity is comes from a natural desire for positive change.
“The new year is a natural moment for reflection. People are thinking not just about their personal health, but also their impact on the world around them. Plant-based eating speaks directly to that holistic desire to feel better and do better.
It’s no longer seen as a restrictive diet, but as an exciting, explorative way to eat, a chance to reset, try vibrant new flavours, and join a global movement from the comfort of your own kitchen.”
Many first-timers worry that vegan cooking is complicated or expensive. Gajathar loves to prove them wrong. “Vegan cooking, at its heart, is the most affordable way to eat. The foundation of a nourishing plate is vegetables, fruits, grains, and lentils, the most accessible and budget-friendly items in any supermarket or market.”
Her recipes rely on simple pantry staples. A bag of lentils, a sack of rice, seasonal butternut, and a few potatoes can feed a family for days. Flavour comes from spices, herbs, and basic techniques like roasting to bring out natural sweetness not costly imported substitutes. She even encourages home-grown herbs or a tomato plant for freshness and savings.
“A plant-based diet isn’t a luxury lifestyle; it’s intelligent, economical, and deeply satisfying cooking. The real expense is in processed foods, not in plants. When you cook from scratch with whole ingredients, you save money with every single meal.”
She said choosing plant-based also fosters a closer connection to food and reduces waste. Vegetable peels can be used for stocks, wilting herbs for pestos, and every ingredient is valued. “Sustainability, for me, starts with respect for the ingredient.”
For those trying Veganuary for the first time, Gajathar offers practical advice. Her top recommendation: use the official Veganuary website, which provides free meal plans covering everything from breakfast to desserts.
“Don’t hide your journey, share it! Organise a lunch where each friend cooks a different plant-based dish, or get colleagues involved for a ‘Meat-Free Monday’ potluck. Shared support and discovery make it fun, not daunting.”
She advises eating the rainbow: “Fill your plate with a vibrant variety of colours, different vegetables, fruits, grains, and legumes. “This ensures a wide range of nutrients and keeps meals exciting.
Listen to your body, fuel it well, and don’t be hard on yourself if you’re learning. Enjoy the experience. Your energy, your palate, and your body will thank you for it.”
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