Planning to go vegan? Dietician lists 5 common mistakes beginners make

From indiatvnews.com

Switching to a vegan diet can be beneficial, but doing it without proper planning can backfire. Dietician Aarti Nath explains five common mistakes people make when cutting out animal products, from missing key nutrients to under-eating, and how to avoid them for long-term health

New Delhi:

Switching to a vegan diet can be a significant step forward towards your health and the environment. Many people make this shift hoping to feel better, eat cleaner and live more consciously.

However, Aarti Nath, Senior Dietician, Paras Health Udaipur, notes that the transition is not as straightforward as it appears, particularly when attempting to eliminate all intake of animal products from your diet. Most people who try to go vegan struggle early on because they overlook a few essential basics.

5 common mistakes first-time vegans make

1. Falling short on protein

It is a myth that plant-based diets lack protein, but the mistake is failing to proactively replace animal products with the right protein-based alternatives. Relying on pasta or side salads won’t fulfil you. To keep energy levels up and stay full, every meal should include solid sources of protein like lentils, beans, tofu, tempeh, oats, along with incorporating greens like broccoli and spinach.

2. Forgetting B12 and key nutrients

Vitamin B12 is essential for the nervous system, and it simply isn’t found in plants. Many beginners ignore this until they start feeling sluggish. It’s vital to use a B12 supplement or eat fortified foods daily. It is also important to keep an eye on iron, calcium, and omega-3s to keep the body running properly.

3. Eating too much “vegan junk food”

With so many new vegan burgers and snacks in stores, it’s easy to live off processed food. While these are convenient, they are often loaded with salt and sugar. Living on mock meats can lead to weight gain and digestive issues. The best approach is to stick to whole foods like grains and vegetables as the main staple.

4. Simply not eating enough

Plant-based foods contain fewer calories than meat and dairy products. For new vegans, they often eat the same portion sizes as they were eating before, which leads to low energy and a deficiency in calories. If one feels dizzy, then they must increase their portion sizes and incorporate healthy fats such as avocados, nuts, and seeds to stay energetic throughout the day.

5. Expecting results overnight

Many people expect to feel “perfect” in the first 48 hours and get frustrated when results aren’t achieved. The body takes time to adapt to changes in the dietary system, like increased fibre, and takes a few weeks to compensate for the increased nutrient consumption. The key is to be patient, as the health needs of the body are accomplished through long-term eating, not in a few hours.

A vegan diet works best when it is planned, not rushed. Small corrections early on can make the change last.

https://www.indiatvnews.com/lifestyle/news/vegan-diet-mistakes-plant-based-diet-mistakes-vegan-diet-protein-2026-01-22-1027041

"I've been vegan for more than a decade and these are the 10 mistakes I watch beginners make over and over and over"

From vegoutmag.com

By Jordan Cooper

After twelve years of watching new vegans stumble through the same pitfalls, I'm finally sharing the patterns I see on repeat 

I went vegan in 2012, back when people still thought it meant eating only salad and somehow getting weaker by the day.

Since then, I've watched hundreds of friends, family members, and random people at parties try to make the switch. Some stick with it, some don't, but almost everyone makes the same handful of mistakes in those first few months.

Here's the thing: going vegan doesn't have to be hard. But we make it hard by overthinking some parts and completely ignoring others. After more than a decade of observing this pattern, I can spot these mistakes from a mile away. Let me save you some trouble.

1. Thinking you need to replace everything immediately

New vegans often panic-buy every plant-based substitute they can find.

Vegan cheese, vegan mayo, vegan chicken nuggets, vegan ice cream. The grocery bill hits $300 and suddenly this whole thing feels unsustainable.

Look, substitutes are great. I love them. But you don't need seventeen different products on day one.

Start with whole foods you already know: pasta with marinara, stir-fried vegetables with rice, bean burritos. Add specialty items gradually as you figure out what you actually miss.

Your wallet and your overwhelmed brain will thank you. Plus, you'll avoid buying a bunch of products you end up hating anyway.

2. Not eating enough food, period

Plants are generally less calorie-dense than animal products. A giant salad might look like a meal, but it's probably only 200 calories. Then you're starving two hours later, convinced veganism is the problem.

You need to eat more volume. Add nuts, seeds, avocado, olive oil, whole grains. Don't be afraid of carbs. That fear is leftover diet culture nonsense that has nothing to do with veganism.

I see people trying to veganize their keto diet or whatever restrictive thing they were doing before.

Just eat. Eat potatoes. Eat bread. Eat pasta. You can fine-tune later once you're not constantly hungry.

3. Forgetting that protein exists in plants

Everyone becomes a nutrition expert the second you mention going vegan. Suddenly, your uncle who eats gas station hot dogs, is concerned about your protein intake.

Here's the truth: protein is in almost everything. Beans, lentils, tofu, tempeh, seitan, quinoa, nuts, seeds, even vegetables have protein. You'd have to actively try to become protein deficient while eating enough calories.

Track your food for a week if you're worried. Most people discover they're easily hitting their protein goals without even trying. The myth that vegans can't get protein is just that: a myth that won't die.

4. Skipping the B12 supplement

Okay, this one's actually important. B12 doesn't naturally occur in plant foods in reliable amounts. It comes from bacteria, and our modern sanitized food system means we need to supplement.

This isn't a vegan problem, by the way. Lots of meat-eaters are B12-deficient too. But since you're not getting it from animal products anymore, you need to take it seriously.

Just buy a B12 supplement. They're cheap, available everywhere, and you can take them once a week if you get the right dose. Some plant milks are fortified, too. Easy fix, big impact on how you feel.

5. Making it your entire personality overnight

I get it. You just learned about factory farming or watched that documentary. You're fired up and want everyone to know. But becoming the vegan who only talks about veganism is a fast track to social isolation.

People are more influenced by watching you thrive than by hearing you lecture. Show them how good your food looks. Bring amazing vegan dishes to gatherings. Answer questions when asked, but don't make every conversation about animal agriculture.

You'll be way more effective as an example than as a walking PETA billboard. Plus, you'll keep your friends.

6. Assuming all vegan food is automatically healthy

Oreos are vegan. So are Doritos, Sour Patch Kids, and most french fries. You can absolutely eat a terrible diet as a vegan if you want to.

Going vegan for health reasons is great, but the label alone doesn't guarantee nutrition. That vegan cookie still has the same sugar and oil as a regular cookie. It's better for animals and the planet, sure, but it's not suddenly a health food.

Eat your vegetables. Build meals around whole foods. Treat the processed stuff like what it is: convenient and tasty, but not the foundation of your diet. Balance exists here too.

7. Not learning to cook at least five solid meals

If you're relying entirely on restaurants and pre-made meals, you're going to struggle. Vegan options are getting better everywhere, but they're still limited in a lot of places.

You need a rotation of five to seven meals you can make without thinking. Doesn't have to be fancy. Pasta with vegetables. Curry with chickpeas. Tacos with seasoned beans. Stir-fry with tofu. Simple stuff that tastes good and fills you up.

Once you have that foundation, everything else gets easier. You're not dependent on finding the one vegan option on a menu or spending $15 on a sad salad.

8. Giving up after one bad meal or restaurant experience

You're going to order something that sounds vegan and discover it has butter. You're going to make a recipe that tastes like cardboard. You're going to go to a restaurant with friends where the only option is iceberg lettuce with vinegar.

These moments don't mean veganism doesn't work. They mean you hit a bump. Every vegan has stories like this. The difference is whether you let one disappointing meal derail the whole thing.

Laugh it off, learn from it, move on. Order pizza without cheese next time. Try a different recipe. Suggest a different restaurant. It gets easier as you learn the patterns.

9. Comparing your journey to someone else's

Social media makes it look like every vegan is meal-prepping gorgeous Buddha bowls and making their own cashew cheese from scratch. Meanwhile, you're eating peanut butter straight from the jar for dinner.

Stop comparing. Some people love cooking and have the time for it. Others are busy and rely on convenience foods. Both approaches are fine. Both people are equally vegan.

Your version of veganism doesn't need to look like anyone else's. Find what works for your life, your budget, your schedule, and your taste preferences. That's the version that'll actually stick.

10. Trying to be perfect instead of consistent

Beginners often think they need to be 100% perfect immediately. They beat themselves up over accidentally eating something with milk powder or wearing old leather shoes they already owned.

Perfection is impossible and trying to achieve it just makes people quit. What matters is the overall direction you're moving. Eating vegan most of the time has way more impact than eating vegan perfectly for two weeks and then giving up entirely.

Give yourself grace. This is a learning process. You're going to make mistakes, and that's completely normal. Progress over perfection, always.

Final thoughts

The vegans who stick with it long-term aren't the ones who did everything perfectly from day one. They're the ones who gave themselves room to figure it out, made mistakes, adjusted, and kept going.

After twelve years, I barely think about it anymore. It's just how I eat, as automatic as anything else. But I remember those first few months of confusion and overwhelm. If I could go back and tell myself anything, it'd be to relax and trust the process.

You don't need to have it all figured out right now. You just need to keep moving forward. Make it easy on yourself, focus on what you can control, and remember why you started. The rest falls into place eventually.

https://vegoutmag.com/lifestyle/s-bt-i-ve-been-vegan-for-more-than-a-decade-and-these-are-the-10-mistakes-i-watch-beginners-make-over-and-over-and-over/

If you're a vegan but still tired, you're probably doing these 7 things wrong

From vegoutmag.com

By Jordan Cooper

Tired all the time on plants? It might be your calories, your iron, or the way you ghost your pillow 

Crafting a plant-powered menu is one thing; turning that menu into all-day energy is another.

I’ve met plenty of vegans (myself included) who checked every ethical box yet still felt like an extra on The Walking Dead.

If that’s you, chances are you’re tripping over one—or several—of the seven missteps below.

Let’s fix them.

1. Under-eating calories

“Many new vegans find themselves constantly snacking or feeling fatigued… you’re just not eating enough calories or protein or fat or some combination thereof,” notes dietitian Sapna Vora in an interview with Plant Based News.

Plant foods are champions of nutrient density but lightweights in calorie density. Swapping a chicken-and-rice bowl (600 kcal) for a kale-and-quinoa bowl (350 kcal) looks heroic on Instagram—until your blood sugar free-falls by 3 p.m.

My own wake-up call came during a photo-shoot week in Portland. I stuffed myself with smoothie bowls, felt “full,” then spent the afternoons yawning behind the lens.

A calorie tracker revealed I’d been undershooting my needs by 600 kcal a day. Once I added an extra scoop of peanut butter and a fistful of walnuts, the slump vanished.

Quick fix:

• Anchor every meal with a calorie-dense core: oats + nut butter at breakfast, hummus + whole-grain pita at lunch, or tofu curry with coconut milk at dinner.

• Don’t fear healthy fats; one tablespoon of olive oil adds 120 effortless calories.

2. Skipping vitamin B12

The Vegan Society puts it bluntly: “To get the full benefit of a vegan diet, vegans should either eat fortified foods two or three times a day or take a B12 supplement.”

B12 keeps your red-blood-cell factory humming; stall that assembly line and oxygen delivery plummets—hello, chronic fatigue. Because plants don’t make B12, relying on kombucha “trace amounts” is like banking on rainfall to fill your swimming pool.

Quick fix:

• Pick one: 2–3 servings of B12-fortified foods daily or a 250–500 µg chewable supplement several times a week.

• Check labels: some plant milks contain as little as 0.4 µg per cup—far below the 2.4 µg RDA.

3. Overlooking iron

Harvard’s Nutrition Source reminds us that iron-deficiency anaemia is “the most common nutritional deficiency worldwide, causing extreme fatigue and light-headedness.”

Non-heme iron (the plant kind) absorbs at roughly 10 % the rate of heme iron. Translation: that heroic spinach salad needs a strategy. I learned this the hard way after a routine blood panel flagged low ferritin.

A squeeze of lemon over my lentils and a daily Brazil-nut-and-raisin trail mix nudged levels back into range within three months.

Quick fix:

• Pair iron-rich beans, lentils, or tofu with vitamin C sidekicks—citrus, bell peppers, strawberries.

• Keep coffee and tea an hour away from iron-focused meals; tannins block absorption.

• Consider a gentle iron bisglycinate supplement if bloodwork—and your doctor—say you need it.

4. Living on processed carbs

Vegan convenience foods rescue road-trips but sabotage steady energy. On a recent Japan swing, I subsisted on konbini (convenience-store) white-bread sandwiches and soy lattes.

Delicious? Absolutely. Sustaining? Not so much. By day three my brain felt like mushy edamame.

Ultra-processed carbs spike glucose, trigger insulin crashes, and leave you hunting for the next wrapper. Whole-grain, fibre-rich staples release energy slowly and deliver minerals the body converts into ATP (think quinoa’s magnesium).

Quick fix:

• Build a “half-plate” habit: fill 50 % of your plate with vegetables or fruit before adding starches.

• Swap refined grains for intact ones—bulgur instead of couscous, steel-cut oats instead of instant.

• Batch-cook beans; they’re the slow-burn logs in your metabolic fireplace.

5. Forgetting omega-3s

I’ve mentioned this before, but brain fog often masquerades as tiredness. Short-chain ALA (from flax or chia) must convert to long-chain DHA/EPA—an inefficient process. Low DHA can dull mental sharpness and deepen perceived fatigue.

Quick fix:

• Grind two tablespoons of flaxseed daily and sprinkle it over breakfast.

• Consider an algae-derived DHA/EPA supplement (250–500 mg combined) a few times a week.

• Balance your omega-6 intake by moderating sunflower, corn, and soy oils.

6. Burning the candle late

Diet isn’t the only drain. During a recent album review marathon (music blogging roots die hard) I stretched editing sessions past midnight. Even with immaculate macros, five-hour sleep windows trashed my energy.

Chronic sleep debt disrupts hunger hormones, pushing you toward sugary fixes, and tanks mitochondrial efficiency—the body’s battery pack.

Quick fix:

• Guard a non-negotiable eight-hour sleep window—yes, even during Stranger Things binges.

• Dim screens 90 minutes before bed; blue light delays melatonin.

• Trial magnesium glycinate (200–400 mg) if muscle tension keeps you wired.

7. Flying blind on data

Guesswork is a poor coach. Without periodic check-ins—blood tests, food logs, even a basic mood tracker—you’re steering blindfolded. I book a comprehensive panel every six months; seeing my B12 or ferritin trendlines keeps me accountable and calm.

Quick fix:

• Schedule an annual (or biannual) panel covering B12, ferritin, vitamin D, thyroid panel, and omega-3 index.

• Use a simple app to log meals for a week each quarter; patterns (good and bad) jump out fast.

• Treat supplements as—wait for it—supplements, not excuses for a sugar-fuelled diet.

The takeaway

Fatigue isn’t inevitable on a vegan path; it’s a sign something’s out of tune.

Feed your calories, respect your micronutrients, curb the ultra-processed creep, and honour sleep.

Tweak these seven levers and that perpetual yawn can become the steady hum of plant-powered momentum.

https://vegoutmag.com/food-and-drink/a-if-youre-a-vegan-but-still-tired-youre-probably-doing-these-7-things-wrong/

‘12 Mistakes New Vegans Make – And How To Combat Them’

From plantbasednews.org

Here's how to dodge the most common vegan pitfalls like a pro 

Transitioning to a plant-based or vegan lifestyle can feel like stepping into a new world, one filled with unfamiliar ingredients, unexpected challenges, and more chickpeas than anyone ever imagined.

Nisha Vora, a Harvard Law grad and former corporate lawyer who founded Rainbow Plant Life, has been there, and knows how to avoid 12 common mistakes people often make when transitioning to veganism.

Drawing on her personal experience and extensive work creating accessible plant-based recipes, Vora recently shared a video with strategies for making veganism not just sustainable, but enjoyable. Her advice is rooted in practicality and compassion (not just for animals, but for yourself as well), with an emphasis on building habits that support long-term success.

1. Thinking about what you can’t have

The first mistake many people make is approaching veganism with a restrictive mindset. “If you’re doing veganism right, you’re learning how to make cooking fun,” Vora says. She emphasizes that the transition doesn’t have to feel like a loss. Instead of focusing on what’s off the table, Vora suggests exploring what’s newly available – from cashew-based mac and cheese to creamy lentil stews. Reframing veganism as an expansion, not a limitation, is key to enjoying it.

2. Only eating stereotypical vegan foods

New vegans often fall into the trap of eating what’s seen as “traditionally vegan” in Western media – smoothie bowls, kale salads, and grain bowls. While there’s nothing wrong with these, Vora warns that limiting meals to this narrow selection means missing out. She recommends looking to global cuisines with strong plant-based traditions, such as Indian, Ethiopian, Chinese, and Greek. Seeking recipes from people in these communities helps bring more flavour and authenticity to the plate.

3. Not eating enough

Hunger is a common concern. Many new vegans find themselves constantly snacking or feeling fatigued. When this happens, it’s likely that “you’re just not eating enough calories or protein or fat or some combination thereof,” Vora explains. Plant-based foods are generally less calorie-dense, which means larger volumes are often necessary. Vora recommends including healthy fats like avocado, nuts, tahini, or olive oil in meals to stay full longer. Snacks should also be substantial – think fruit with nut butter or a homemade trail mix.

4. Not planning ahead

YouTube/Rainbow Plant LifeIf you’re new to plant-based eating, it’s important to do your research

Planning is essential when shifting to any new lifestyle. Vora says people are more likely to succeed when they plan out what meals to cook, what snacks to have on hand, and when to shop. “Making a grocery list makes a huge difference,” she adds. Having quick meals and convenient snacks ready helps avoid defaulting to old habits when cravings hit.

5. Not building a foundation with go-to foods

Vora recommends adopting what she calls “vegan building blocks”, such as batch-cooked grains, sauces, proteins, and condiments that can easily be mixed and matched. Items like cashew cream, lentils, or baked tofu make meal prep more flexible. “These are flavour boosters… that can bring a whole meal together,” she says. Keeping a few in the fridge or freezer makes healthy, tasty meals easier and faster.

6. Lacking strong motivation

Approaching being plant-based like a diet is a mistake, Vora argues. The reason she’s stuck with it long-term is because her motivations are rooted in ethics and values. “Having a strong personal reason for going vegan shifts your perspective from diet to lifestyle,” she explains. Whether the reason is animals, the climate crisis, or personal health, she believes connecting veganism to one’s identity helps solidify the commitment.

7. Being afraid to use vegan substitutes

Not every meal has to be cooked from scratch. Vora acknowledges that many new vegans still crave familiar flavours like cheese or meat. Vegan substitutes can help during the transition. “You don’t need to be embarrassed that you can’t make everything from scratch,” she says. Although products like plant-based sausages, cheeses, and ice creams would not make up the bulk of a healthy plant-based diet, they can offer comfort and convenience, particularly early on.

8. Not preparing vegetables well

If vegetables taste bland or unappealing, it’s often because of poor preparation or low-quality produce. “One thing you can do that’s going to guarantee that all of your plant-based meals taste better is shop at your local farmers market,” Vora suggests. She also encourages experimenting with preparation methods like roasting, grilling, or sautéing with spices.

9. Aiming for perfection

Trying to be a “perfect vegan” sets people up for failure, according to Vora. Mistakes happen – labels are confusing, restaurants slip up, and not all vegan products are 100 percent ethical. Unless you’re “living off the land and growing everything you eat and consume, it’s impossible to be a perfect vegan,” she says. Instead of aiming for flawlessness, Vora recommends practicing compassion toward oneself. Accidents don’t negate progress, and guilt shouldn’t derail someone’s journey.

10. Lacking support

Going vegan without support can make the transition much harder. Vora encourages talking openly with family and friends and explaining the reasons behind the choice. This can help prevent misunderstandings and foster empathy. If close circles aren’t supportive, online communities or local vegan groups can offer solidarity and advice.

11. Ignoring basic nutrition

Vora points out that a well-planned plant-based diet is often regarded as the healthiest diet you can adopt, but newbies will need to ensure they’re eating the right foods and supplementing where necessary. Even a mostly whole foods vegan diet requires some nutritional planning. Vora points out that it’s important to supplement nutrients like vitamin B12. Learning about plant-based sources of protein, iron, and calcium is also important. She advises scheduling a blood test when starting out and a few months later to ensure that everything is on track.

12. Not having fun with food

Finally, Vora warns against falling into a food rut. “Don’t fall into a rut of making the same thing over and over again,” she says. She encourages new vegans to treat cooking as a creative activity by experimenting with spices, trying new recipes, and exploring different cuisines. The more variety and excitement someone brings to their meals, the more likely they are to stick with it.

Vora’s video is a reminder that veganism is not about deprivation but about discovery. By avoiding these common missteps, building a plant-based lifestyle can be nourishing, joyful, and sustainable.

Find more of Nisha Vora’s videos on her YouTube channel, Rainbow Plant Life.

https://plantbasednews.org/lifestyle/food/mistakes-new-vegans-make/

The 13 Biggest Mistakes To Avoid When Cooking Vegan

From tastingtable.com

By Caroline DiNicola

When folks first take the lunge to cut out animal products from their diet, the process can be intimidating. What's supposed to be at the centre of your plate? Are sandwiches out the window? What about barbecues? How will I get by with so fewer options? One of the most surprising things about the transition is you will likely find yourself expanding your ingredients list, not reducing it. Soon, you'll be a flaxseed, cashew cream, nutritional yeast, and chickpea flour expert. Tempeh, tofu, and seitan are just the tip of the iceberg, my friends. There are some pretty common big mistakes to avoid when cooking vegan that almost everyone stumbles on.

As a plant-based chef and recipe designer, and vegan of eight years and counting, I have had my trials and tribulations while trying to navigate the world of vegan cooking. Your first batch of cashew cream will be chunky, your first flax egg will be runny, and on your first grocery run you'll likely spend your month's grocery budget on every food you can find labelled "vegan." It's just part of orientation, but I'm here to help you skip those mistakes so you can enjoy a smooth transition to vegan cooking. Whether you've been vegan your whole life, or are just dipping your toes in the water, it's best to arm yourself with knowledge and acknowledge that you may still make some mistakes. It's all a part of the learning process. However, I will say that transitioning to plant-based cooking was incredibly rewarding, and I found myself expanding my horizons and culinary creativity like never before. Enjoy the challenge and creativity that comes with the ride, even if it's just for meatless Mondays.

Under-Spicing Tofu

Pile of unflavoured tofu - Food Fantasy/Shutterstock

Do you know how everyone complains that tofu is bland? Well, they aren't wrong. I'm not here to convince you otherwise. That's because tofu isn't meant to be bold with flavour, as you are supposed to add your own. It's a vehicle for flavour, similar to chicken. Tofu needs sauces and spices, marinades, and rubs to shine. So, if someone tells you they don't cook with tofu because it is bland, that's on them. The flavour is in the hands of the cook.

The mistake that everyone makes when cooking with tofu is that they under-spice it. You don't have to be a master chef to pack some flavour in there. Try something simple like soy sauce or tamari. Use a premade sauce like Italian dressing, wing sauce, or Bachan's Japanese Barbecue Sauce. If you were a grill master in a past life, use one of your famous homemade marinades. For best results marinate your tofu overnight, or in a vacuum sealer with your sauce. I challenge you to make the absolute best sauce for your "bland" tofu, and then grill, bake, air-fry, roast, or pan-fry it. For bonus points, crank up the heat for ultra-crispy tofu and play around with the texture. Freeze it and defrost it for a chewier mouthfeel, or coat it in a little cornstarch before popping it in the pan or oven. Tofu gives you miles of wiggle room for experimentation. Don't let that opportunity go to waste.

Making Mushy Black Bean Burgers

Black bean burger - Food Fantasy/Shutterstock

There's a reason that folks tend to choose beef over black bean burgers at a restaurant. For whatever reason, black bean burgers tend to be flavourless and mushy. Fortunately, it doesn't have to be that way. Your patty should not be squishing out the sides of the bun with each bite, or falling through the grates on the grill. These burgers need a more solid binder, less moisture, and a stronger seal during the cooking process.

There are a few simple tricks to prevent black bean burgers from falling apart. The first is to create structure by cooking your burger at a high heat, using oil, on a flat surface. This will create a crunchy seal that should help to keep it whole. Even if you want to grill your burger, start with this method then transfer it to the grill. Do not layer the patty next to sauces, tomato, or any other liquid topping, as it will soften this structure. Use lettuce, onions, and other dry ingredients to sandwich the patties. The second trick is to choose a binder like flaxseed, aquafaba, starch, or gluten to keep those bad boys whole. If you're finding that the mix is too moist use oat flour or whole oats to soak it up. A burger that is too moist will inevitably flop. It's all about finding that perfect balance.

Not Varying Textures

Bowl with varying textures - Anggalih Prasetya/Shutterstock

Vegan food gets a bad rap for being mushy. Much of the time, folks miss the chewy and crispy textures of meat, even if they don't miss the flavour. However, those textures can certainly be replicated in the plant-based world. Endless ingredients can be added to your dish to give it a crisp or a crunch. Varied mouthfeel is important whether you cook with meat or vegetables, which is why we love croutons on our salad or toasted pumpkin seeds in our bisque.

Luckily, vegetables vary in texture and are easily altered depending on the cooking method. Potatoes are a fantastic example -- do you enjoy them silky mashed or crispy fried? It's not hard to get the crispiest potatoes. The two couldn't be more different, and both are fan favourites. Add potato chips to your veggie sandwich or black bean burger for a satisfying crunch. Cake your eggplant in panko breadcrumbs and toast it up in hot oil. Add toasted seeds to the top of your stuffed squash, and sprinkle pomegranate seeds on your salad or soup. Press all of the liquid out of your tofu and cook it for a long time to get an ultra-chewy texture, or try soy curls.

Overusing Vegan Processed Products

Processed vegan meat - Chay_Tee/Shutterstock

Hold your horses (or perhaps hold your horseradishes) before you buy everything labelled "vegan" or "plant-based" at your local market. Firstly, because there has been major growth in the vegan market, companies use it as a business ploy. Yes, it may be vegan ... but aren't most corn chips already vegan? It can be easy to gravitate towards these foods. Secondly, just because it says "vegan" doesn't mean it's healthy. So, if health is your goal stick to as many whole foods as possible. This will save you money and it's what's best for your body. Stick to the produce aisle, canned goods and grains, and freezer section for the bulk of your shopping. Your bank account will thank you.

Hey, I'm not saying that eating a Beyond Burger or Impossible Burger every once and a while is bad, but you can easily make a delicious and inexpensive homemade black bean burger in a food processor in minutes. There are plenty of meat alternatives you can make with vegan ingredients. Mushrooms, I'm looking at you! And if you've already done your giant plant-based splurge and ate nothing but frozen vegan pizza and spring rolls for a week straight, don't feel bad because it's a mistake that almost everyone makes when cooking vegan.

Using Sub-Par Produce

Fresh produce - Nadezhda Novikova/Getty Images

Can you taste the difference between a homegrown tomato and one of those hard, pale ones at the grocery store? If your answer is yes, then it's time to up your produce game. If it's not, then you might consider dropping gardening as a hobby, or perhaps you're lucky and your local grocery store has outstanding produce. Either way, it's no secret that quality produce tastes better, is typically fresher, and is even more nutrient-dense. If you garden, have a local farmer's market, or can join a CSA (Community Supported Agriculture) then you're in luck. If your ingredients are quality, your dish will sing.

If not, and you have found yourself in a food desert or living in a climate that doesn't support year-round growing, then there are tricks you can use for finding the freshest produce at the grocery store. Smell, touch, and even just inspecting the produce can give you some insight. Heavier produce is usually more water-dense and therefore fresher. Smaller produce is usually sweeter and more flavourful. Choose smaller carrots over jumbo ones, for instance. Look in the back of the shelf as the fresher produce is stocked towards the back. Vibrant colours usually indicate freshness, and even a fragrant smell of pineapple or cantaloupe can cue you in. Shop like a pro by getting hands-on.

Making Crumbly Veggie Burgers

Two homemade falafel veggie burgers with seeded buns, lettuce, and tomato slices - Nina Firsova/Shutterstock

Just about as bad as a mushy black bean burger is a crumbly veggie burger. Nobody wants that dry mouthfeel, with junk of the burger hitting your plate during each bite. We all love oats and quinoa, but overdone can result in a burger without any juiciness, and a veggie burger should be just as juicy as a meat patty. Keep in mind that you will have to use extra fat in order to obtain a similar mouthfeel. You can do this by adding a little into the mixture and then using a decent amount of oil to fry your burger.

Other ingredients and binders that can add moisture to your vegan burgers are flaxseed (made into a flax egg), avocado, tofu, carrots, sweet potato, or squash. These foods will not only keep your burger together but will crank up the juiciness factor. When you're stirring your mix it should sound sticky, and your spoon should have quite a bit of resistance. If you're finding that it's simply breaking up into little pieces like a scone mix, then you may even want to add a little liquid like soy sauce, ketchup, barbecue sauce, or vegetable broth.

Forgetting About Umami

Basket of shiitake mushrooms - Enrique Díaz / 7cero/Getty Images

Umami is the fifth and most recently coined flavour. It is described as deeply savoury, and "meaty" which makes it the perfect flavour for any vegan missing meat without actually wanting to eat it. Even if the thought of a "meaty" flavour repulses you, umami will likely not as it's found in many plant-based foods. A few of the most popular umami foods include tomato paste, shiitake mushrooms, seaweed, miso, and soy sauce. Utilize strong umami flavours in fermented foods, nutritional yeast, and black garlic. Remember when I told you that your ingredient list just got a whole lot bigger, not smaller? Well, this is proof.

Still not sure what the "umami" flavour is? Many folks get it salty vs. umami confused. And while many umami foods are typically naturally salty, umami has a much deeper, richer mouthfeel that is deeply complex and savoury. In the non-vegan world think Parmesan cheese, gamey meat, fermented fish. The amino acid glutamate is responsible for the fantastic flavour. So, if your vegan dish is missing that familiar savoury flavour, you're in luck because it is still attainable, sans meat.

Sticking To Your Own Cultural Cuisine

Spiced chana masala in white bowl with beige and white fabric napkin and copper spoon - Miriam Hahn/Tasting Table

Did you know that there are endless cuisines out there that are notably vegan-friendly? Most of the United States relies heavily on meat and dairy in their cooking. Many "ethnic" foods in the United States have been Americanized to fit our pallet (there aren't a lot of Italians out there eating cheesy breadsticks). In fact, most of the world relies heavily on rice and beans, especially in the countryside. Areas of India, East Africa, Okinawa, Loma Linda in California, Israel, and Taiwan reject meat for either cultural or religious purposes. Some areas avoid it because it's expensive to raise and store meat. Whatever the reason, you can tap into these cuisines and enjoy some flavourful, plant-based meals.

Dining out at an Asian, South American, Indian, Mediterranean, East African, and Middle Eastern restaurant is a dream for vegans. There are too many options to choose from (which we are not used to). Don't wait to travel, bring this cuisine home with you, and try your hand at exploring a new culture, spatula-first. Start with some Indian chana masala, Ethiopian beyaynetu, or Japanese avocado hand rolls. You may just open a whole new door of opportunity.

Accidentally Using Non-Vegan Products

Bowl of yellow, orange, and red gummy bears - Mikroman6/Getty Images

It's easy to assume most canned, pre-packed, and processed foods don't contain meat or dairy unless you're grabbing for a bag of pork rinds or butter crackers. Unfortunately, this couldn't be further from the truth. There are endless foods out there that seem vegan but aren't. Some vary by brand, but many pre-packaged foods are loaded with ingredients like milk powder, whey, gelatine, and shellac. Even your beer or wine might be purified with egg or fish. "Natural carbon" could be bone char, used in non-organic sugar in the United States.

Even if you are a die-hard vegan, it's likely you've been using a few non-vegan ingredients. And that's okay because we are all out here just doing our best. These ingredients are made to be hidden, and totally steering clear is nearly impossible. Take a deep breath, do a little research, read those labels, and let the rest go. Being vegan is about avoiding animal harm to the best of your ability. Even if you've just cut out animal products for one day a week, you're making an impact. Double-check anything with a gummy texture for gelatine, check your bread for "dough conditioner," and investigate your fortified foods for where their vitamin D comes from. When in doubt, call or email the company and ask. But again, do your best and enjoy.

Being Intimidated By Cashew Cream

Cashew cream in jar with cashews in bowl - mama_mia/Shutterstock

Every vegan hesitates to dip their toes into the cashew cream pool, and I've been there, too. Personally, planning ahead to soak cashews overnight sounds like an unrealistic hassle, especially for those of us who like to create in the moment and follow our cravings. If you are wondering what cashew cream even is, your vegan culinary world is about to expand. Cashew cream is cream made from cashews that can range in consistency from cream cheese to milk. At its most basic, it's simply blended raw, unsalted cashews and water.

The cashews must be soaked in cold water overnight or soaked in hot water until soft, which can take anywhere from 15 to 30 minutes. I like to throw my cashews in a mug with some water and microwave them when I'm in a hurry, which takes about 10 minutes in total. Drain the water, add some fresh water in, blend with a high-speed blender until creamy, then blend for another 30 seconds. Add more water as needed. I like to include a little sweetener like dates or maple syrup (just a small amount), salt, and lemon juice to balance the flavour. Don't forget about adding nutritional yeast for a cheesier nip. There are endless uses for cashew cream, so get those cashews soaking.

Going Light On The Fats

Cook adding olive oil to bowl of mushrooms - Mint Images - Britt Chudleigh/Getty Images

Fat content is a huge reason why meat and dairy are so popular. It excites the tongue, and our body craves that calorie density. This doesn't mean that you forgo this wonderful mouthfeel just because you've given up animal products. In fact, this just gives us the opportunity to explore unsaturated fats, and choose to our own preference. If you like a floral and buttery finish, try extra virgin olive oil. Do you prefer a fragrant and fruity undertone? Give unrefined coconut oil a try. Love your omega-3s? Flaxseed is your guy.

Fat can help to add crispiness during the cooking process, create a balanced mouthfeel, and add moisture. There is not a food on the planet that doesn't taste better with a little extra fat, and you have a lot to make up for when going vegan. Fats are the key to better balance your vegetarian sandwich. Use a dressing sauce or spread. Fat is the ingredient to help you blend up silky soup without dairy. Don't forget to use high-quality extra virgin olive oil as a garnish.

Forgetting About The Grill

Veggie skewers with seasoning on grill - Zi3000/Getty Images

Don't throw out your grill just because you gave up hot dogs and barbecue ribs. Grilling is a fantastic way to cook fruits and veggies beyond tofu pups and veggie burgers. Really, any vegetable can be grilled with or without a marinade. Just use oil and a splash of soy sauce or tamari to elevate the umami without overpowering the natural flavours of the vegetables. Worried about losing those smaller cut veggies between the grates? Check out the best plant-based foods for grilling kabobs or invest in a grill basket.

Not sure where to start? Slice red peppers in half, cut some zucchini stem to base, slice some tofu, and don't forget about cauliflower steaks. Barbecue beets are a must for a grilled vegan cookout. Don't leave fruit out! You need to select the proper produce, but there are plenty of tips and tricks for grilling fruit that can make for some deliciously caramelized desserts.

Underutilising Grains

Bowls of different types of grains - Nadiasphoto/Getty Images

Everyone seems to be scared of carbohydrates when in reality we need them to function. Did you know fiber is a carbohydrate? Refined carbs are what spikes our blood sugar, but chewy, robust whole grains are a healthy part of any diet. Luckily, there are endless whole grains out there, so it's time to venture beyond rice and quinoa.

Look to different parts of the world for inspiration. Try African grains like fonio and teff. Take a flavour trip to South America and give millet and kiwicha a try. You could even expand your horizons in the rice department by experimenting with black rice or riceberry rice. Grab some couscous, farro, buckwheat, and freekeh. Each has its own texture, flavour, and mouthfeel and might just pair perfectly with your main course. Hey, I'm not saying brown rice isn't great, but our earth has a lot more to offer. Many grains are naturally gluten-free. Start your interest with ancient grains and go from there. Find them in specialty and ethnic grocery stores, or order them online.

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