5 Creative Plant-Based Chicken Swaps Using Whole Foods

From veganuary.com

Chickens are beautiful, clever and harmless birds. But tens of billions of chickens are raised and killed for food every year – more than all other land animals combined.

The good news is that we don’t need to eat chickens to enjoy our favourite meals. Whether you’re craving crispy fried chicken, a creamy curry or a protein-packed stir fry, there are several delicious plant-based alternatives that recreate the texture and flavour of chicken using only plants.

Here are five of the best plant-based chicken alternatives to try, plus tips on how to cook with them.

1. Tofu

Tofu is one of the most versatile plant-based proteins you can cook with. Made from soybeans, tofu has a mild flavour that soaks up marinades and seasonings, making it perfect for everything from curries to stir fries.

Tofu is also packed with benefits beyond taste: it’s a great source of protein and contains calcium and iron too. 

Firm and extra-firm tofu work best as a chicken substitute because they hold their shape and develop a meat-like texture when cooked. One of the secrets to using tofu is removing excess moisture before cooking.

Pressing or squeezing the tofu helps it crisp up in the pan, air fryer or oven.

                                                                                                              Image Credit: AdobeStock

Tofu recipes to try:

Crispy ‘chicken’ salt and pepper tofu

Sweet and sour sticky tofu

Air-fried tofu katsu

Top tip: Coat tofu in cornflour before frying or baking for an extra crispy finish. For more tips, see our ultimate guide to cooking with tofu.

2. Mushrooms

If you’re looking for a rich, savoury swap to recreate chicken dishes, mushrooms can step up to the job – yes, really. Lion’s mane, oyster and shiitake mushrooms have a naturally fibrous consistency that can mimic chicken in fried, shredded or saucy recipes.

Mushrooms are packed with umami (the savoury flavour associated with meat), quick to cook and absorb marinades nicely.

Find Lion’s mane at online grocers, discover oyster and shiitake at supermarkets, and check out Fable mushrooms at Holland & Barrett.

                                                                                                              Image Credit: AdobeStock

Mushroom recipes to try:

Mushroom shawarma

Mushroom gyros

Fried mushroom “chicken”

Top tip: Lightly coat mushrooms in cornflour before frying to create a crispy outer layer. Take a look at chef Derek Sarno’s YouTube channel – he is the king of mushrooms!

3. Seitan

Seitan has become a favourite in recent years for its versatility in plant-based cooking. Made from wheat protein, seitan has a consistency that closely resembles chicken, especially when torn into strips or chunks.

It crisps up nicely in a pan and works well in everything from sandwiches and burgers to curries and pasta dishes.

Because it has a fairly neutral flavour, use marinades and sauces to give it your desired taste. Seitan is also high in protein.

                                                                                                              Image Credit: AdobeStock

Seitan recipes to try:

Seitan fried chicken burger

Sweet spiced seitan skewers

Maccheroni with seitan ragu

Top tip: Tearing seitan by hand rather than slicing it creates a more realistic shredded chicken alternative. Explore our guide to cooking with seitan too.

4. Tempeh

Tempeh is another soy-based ingredient, but unlike tofu, it’s made from fermented whole soybeans, giving it a firmer bite and slightly nutty flavour.

It’s nutritious, with high levels of protein as well as calcium, iron and fibre. Some varieties also contain vitamin B12.

When cooking with tempeh, be sure to use marinades as it takes on flavours well. It can be sliced, cubed or crumbled depending on the dish you’re making.

                                                                                                               Image Credit: AdobeStock

Tempeh recipes to try:

Easy tempeh stir fry

Aubergine and tempeh Massaman curry

Tempeh poke bowl

Top tip: Steam tempeh for a few minutes before marinating to soften any bitterness. See our guide to cooking with tempeh for more hacks.

5. Jackfruit

Young green jackfruit has become popular in vegan cooking due to its meaty bite.

When cooked and shredded, jackfruit can mimic pulled chicken, making it ideal for tacos, burgers, wraps and barbecue dishes. As with the other ingredients in this guide, it’s good at soaking up flavours, so don’t be afraid to get creative with marinades.

While jackfruit isn’t a great source of protein, it’s handy for dishes when you want a meaty texture. You can usually find canned young jackfruit in supermarkets, as well as Asian stores.

                                                                                                               Image Credit: AdobeStock

Jackfruit recipes to try:

Loaded jacket potato with sticky BBQ jackfruit

Jackfruit fried chicken

Vegan coronation chicken with jackfruit

Top tip: Use young green jackfruit in water or brine, not ripe sweet jackfruit in syrup. Discover more tips in our guide to jackfruit.

Supermarkets now also stock an impressive range of plant-based chicken alternatives, from fillets and nuggets to burgers, wings and deli slices. Check out our guide to the best vegan chicken alternatives in UK supermarkets.

https://veganuary.com/plant-based-chicken-swaps/

This Everyday Plant Food May Do More For Your Health Than You Think

From plantbasednews.org

If you eat enough of it, that is 

Many people following plant-forward and vegan diets think they’re doing reasonably well when it comes to healthy eating. Plenty of vegetables. Some whole grains. Maybe a handful of mushrooms tossed into a stir-fry every now and then. But according to new research highlighted by Plant Based Science London, that casual approach may be falling far short. When it comes to the health benefits of mushrooms, the difference between “some” and “enough” appears to matter far more than we realised.

Plant Based Science London is known for its clear, research-driven YouTube videos that break down complex nutrition studies into practical takeaways. In a recent video, the channel dives into emerging evidence showing that mushrooms can support cardiometabolic health and immune defence – but only when eaten in meaningful amounts. The problem? Most people aren’t even close.

What the research looked at

Research suggests mushrooms may support heart health and immune defence when eaten regularly and in sufficient, cooked amounts - Media Credit: Adobe Stock

Researchers analysed 22 human studies to better understand how mushroom intake affects measurable health outcomes. These included markers of immune function, metabolic health, and cardiovascular risk.

The findings are striking not only because of the benefits observed, but also because participants did not make major changes to their diets or lifestyles. Mushrooms were simply added to what they were already eating.

Among the most consistent results was a reduction in triglyceride levels when mushrooms became part of participants’ regular diets.

Why triglycerides matter, even on a plant-based diet

High triglycerides are often associated with diets high in refined carbohydrates, excess calories, or alcohol. But they can also be a frustration for people eating mostly plant-based foods.

This finding feels especially relevant; reductions in triglycerides appeared “when mushrooms were added to participants’ regular diet without major lifestyle changes.” That matters because elevated triglycerides are a known risk factor for heart disease and metabolic dysfunction.

In other words, mushrooms may offer a simple, food-based tool for improving lipid markers, something many plant-based eaters actively work to manage.

A boost to the body’s first line of immune defence

Adobe StockRegular mushroom intake has been linked to lower triglyceride levels and increased IgA, a key marker of the body’s first line of immune defence

Even more compelling is what the studies show about immune health. Several trials reported increases in salivary immunoglobulin A, or IgA, after regular mushroom intake.

Salivary IgA is the first line of defence against respiratory tract infections such as pneumonia and influenza. IgA plays a key role in mucosal immunity, helping block pathogens before they enter the bloodstream.

IgA works through a process called immune exclusion where it binds to pathogens and toxins, preventing them from adhering to and penetrating mucosal surfaces and entering your bloodstream.

In short, higher IgA levels mean a stronger barrier against infection at the mouth, gut, and airways.

How much we’re eating versus how much we need

This is where the gap becomes impossible to ignore. Experimental doses in the studies ranged from 13 to 300 grams of mushrooms per day. Meanwhile, average mushroom consumption in the US is just four grams per day, roughly 1.5 kilograms per year.

To put that into perspective, 100 grams of cooked mushrooms equals about half a cup of white button mushrooms. The highest doses studied would be closer to one cup cooked, or roughly 14 mushrooms.

One study followed 24 healthy volunteers who consumed 100 grams of blanched white button mushrooms daily for one week. The results were dramatic. Their IgA secretion rate rose by 53% in just one week and 56% in week two compared to baseline.

The researchers concluded that because IgA is critical for gut and airway defence, this suggests mushrooms can meaningfully strengthen immune protection – if eaten in sufficient quantities.

Safety, cooking, and practical takeaways

Importantly, the review found no evidence of harm. The study notes, “No evidence indicated negative effects of consuming mushrooms on any outcome of interest.”

Mushrooms should never be eaten raw due to agaritine, a potentially carcinogenic compound. Cooking significantly reduces this risk, making cooked mushrooms the clear choice.

So how much should we aim for? Based on the research, the sweet spot appears to be between half a cup and one cup of cooked mushrooms per day to unlock the full range of mushroom health benefits.

For a food that’s affordable, versatile, and already familiar, the takeaway is simple. Mushrooms aren’t just a garnish. When eaten in the right amounts, they may play a meaningful role in supporting heart health, immune defence, and overall metabolic well-being.

https://plantbasednews.org/lifestyle/food/everyday-plant-food-for-your-health/

8 meals that prove vegan food can be comforting, hearty, and nostalgic

 From vegoutmag.com

By Avery White

Comfort food isn’t about ingredients. It’s about emotion. It’s the taste of familiarity and the memories we attach to meals shared with people we care about

When most people think of vegan food, they picture smoothie bowls, salads, or something involving kale. Don’t get me wrong, I love a good salad as much as anyone, but there’s another side to plant-based eating that doesn’t get enough credit.

Vegan food can be rich, hearty, and deeply comforting. It can remind you of childhood dinners, cosy Sunday afternoons, and family gatherings filled with laughter.

Comfort food isn’t about meat or dairy. It’s about warmth, familiarity, and how a meal makes you feel. And the truth is, you don’t have to give up nostalgia when you give up animal products.

Here are eight vegan meals that prove plant-based food can be every bit as soul-satisfying as the comfort classics we grew up with.

1) Creamy mushroom stroganoff

There’s something about a creamy pasta dish that instantly feels like a hug. Stroganoff, traditionally made with beef and sour cream, is one of those meals that people assume can’t be replicated without dairy.

But trust me, it can.

Swap out the meat for hearty cremini or portobello mushrooms, and use cashew cream or coconut milk for that rich texture. Add garlic, onions, smoked paprika, and a splash of tamari for depth. The result is velvety, savoury, and every bit as cosy as the original.

I make a version of this on cold evenings, usually while listening to an old jazz playlist. It fills the kitchen with the kind of aroma that makes you slow down and just appreciate being home.

2) Lentil shepherd’s pie

Few dishes scream comfort quite like shepherd’s pie. Growing up, it was one of those meals that always meant leftovers for days and full stomachs all around.

A vegan version replaces the ground meat with lentils, mushrooms, or even finely chopped walnuts. Combine them with carrots, peas, and onions in a flavourful gravy made from vegetable broth, tomato paste, and herbs.

Then top it with creamy mashed potatoes made with plant-based butter and a splash of oat milk.

When it comes out of the oven, bubbling around the edges, it tastes like home. This is the kind of dish that satisfies everyone at the table, vegan or not.

3) Mac and cheese

I can already hear the sceptics. “Vegan mac and cheese? It’s not the same.”

I used to think that too, until I found a recipe that changed my mind. Instead of dairy, the creamy base comes from soaked cashews, nutritional yeast, and a little lemon juice. Some people use blended potatoes and carrots for a more traditional colour and texture.

It’s rich, cheesy in flavour, and wonderfully indulgent. I love adding a sprinkle of breadcrumbs on top and baking it until golden. Pair it with a green salad or some roasted broccoli, and you’ve got a plate of pure nostalgia.

Mac and cheese isn’t about the ingredients. It’s about that creamy, carby comfort that reminds you everything’s going to be okay.

4) Vegan pot roast

There’s something deeply satisfying about the slow-cooked flavour of a traditional pot roast. The good news is you don’t need beef to achieve it.

Chunky vegetables like potatoes, carrots, and onions cooked in a rich broth with soy sauce, tomato paste, and herbs can deliver the same depth. Add chunks of seitan or tempeh for protein and texture, then let everything simmer until it’s tender and full of flavour.

The smell alone will transport you back to family dinners where time seemed to slow down. It’s hearty, nourishing, and exactly what you want on a chilly Sunday afternoon.

5) Biscuits and gravy

Southern-style comfort food might seem impossible to veganize, but it’s surprisingly easy once you get the hang of it.

For the biscuits, use vegan butter and plant-based milk to get that perfect flaky texture. For the gravy, a simple roux with flour, vegetable broth, and oat milk makes a great base.

Add crumbled vegan sausage, black pepper, and a touch of thyme, and you’ve got the same creamy, peppery magic that makes this dish so beloved.

When I first went vegan, this was the meal that made me stop missing the old way of eating. It’s indulgent, filling, and perfect for a slow weekend morning.

6) Chili with cornbread

You know that feeling when you walk in from the cold and smell something hearty simmering on the stove? That’s chili.

A vegan version can be even better than the meat-based kind. Use beans, lentils, and vegetables as your base, and load up on spices like cumin, paprika, and chili powder. The key is to let it cook low and slow so the flavours meld together.

Serve it with a side of golden vegan cornbread made with a bit of maple syrup for sweetness. It’s simple, inexpensive, and unbelievably satisfying.

This is one of those meals that reminds you how good it feels to take care of yourself with real, nourishing food.

7) Jackfruit pulled “pork” sandwiches

If you’ve never cooked with jackfruit, it’s time. When shredded and seasoned right, it mimics pulled pork in a way that surprises even the most sceptical eaters.

Cook the jackfruit with BBQ sauce, smoked paprika, onions, and garlic until it’s tender and slightly caramelized. Pile it onto a toasted bun with some coleslaw, and you’ve got a sandwich that tastes like summer gatherings and backyard barbecues.

When I first tried this at a vegan festival, I remember thinking, “If this existed when I was younger, I’d have gone vegan sooner.” It’s smoky, tangy, and messy in the best possible way.

8) Vegan lasagne

Lasagne is the definition of comfort food. Layers of noodles, sauce, and creamy filling all baked together into bubbly perfection.

A plant-based version swaps out the cheese for cashew ricotta or tofu blended with lemon juice, garlic, and nutritional yeast. Add layers of spinach, zucchini, and marinara, then bake it until golden and fragrant.

This dish hits all the right notes: cosy, hearty, and deeply nostalgic. It’s a meal that brings people together, no matter their diet.

Sometimes when I make this, I think about my grandmother’s lasagne from years ago. Hers wasn’t vegan, but the feeling it gave me was the same. Comfort, love, and home.

Final thoughts

Comfort food isn’t about ingredients. It’s about emotion. It’s the taste of familiarity and the memories we attach to meals shared with people we care about.

When people say vegan food can’t be comforting, I think they’re picturing restriction. But the truth is, vegan comfort food is about abundance. It’s about discovering new ways to nourish yourself while honouring old favourites.

The best part is you can enjoy these meals knowing they’re better for your health, the planet, and the animals, without losing the joy of a warm, hearty plate in front of you.

So the next time you crave something nostalgic, don’t reach for what you used to eat. Reach for what you can reinvent. Because comfort isn’t found in what’s traditional. It’s found in what feels like home.

https://vegoutmag.com/food-and-drink/c-t-8-meals-that-prove-vegan-food-can-be-comforting-hearty-and-nostalgic/

World Vegan Day: Plant-Based Ways To Get More Vitamin D

From slurrp.com

Who says vegans miss out on sunshine nutrients? These vitamin D-rich foods help you stay energised, glowing, and healthy, no matter the weather. It’s sunshine you can eat, every day 

World Vegan Day, observed on November 1 every year,  is the perfect time to feed your body with foods that truly care for your well-being. Among the various nutrients available, people who follow a vegan lifestyle look out for vitamin D, particularly. Known as the 'sunshine vitamin', it plays an important role in supporting bone strength, immunity, and overall energy level. However, with modern lifestyles and limited exposure to the sun, having a perfect dose of vitamin D, particularly for a vegan diet, can be a task. But not to worry, as nature has invented plenty of nutritious ways of plant-based options that make it more manageable than ever.

From sun-exposed mushrooms to smooth plant-based milks, these vegan-friendly sources make sure your body gets the essential nourishment it requires, naturally and deliciously. Including it in your daily diet not only helps in maintaining the vitamin D levels but also adds variety to your plate.

Mushrooms 

Mushrooms are a vegan source of vitamin D. When exposed to sunlight, they produce vitamin D2, which makes them an important addition to a plant-based diet. Their meaty consistency and earthy flavour make mushrooms ideal for stir-frying, for soups, and for grilled dishes. Regular consumption of mushrooms supports bone fitness, improves mood, and boosts immunity. Sautéed or roasted, mushrooms are a tasty, nutrient-rich way to keep the vitamin D levels up to the mark naturally.

Plant-Based Milk

Soy, almond, oat, and coconut milk are filled with vitamin D and are excellent dairy options for vegans. They imitate the creamy richness of traditional cow milk while delivering essential nutrients such as calcium and vitamin B12. A single glass of plant milk can deliver up to 30 to 40% of the daily vitamin D requirement. Ideal for mixing in cereals, smoothies, or with coffee, these milks guarantee strong bones and maintenance of better calcium levels, making them a smart and easy add-on to the daily diet.

Tofu

Tofu is loaded with vitamin D and is a powerhouse of plant-based nourishment. Tofu easily absorbs the flavours from gravies and spices, making it an easy option for curries and stir-fries. It also serves as a good alternative to topoisomerase. Tofu delivers protein, calcium, and vitamin D and supports muscle power and bone thickness in vegan diets. Including it every day in the diet helps fulfil the nutritional requirement. Not only this, but the mild taste and texture make it a favoured for both savoury as well as sweet dishes.

Chia Seeds

Small in size but mighty in nutritional value, chia seeds are a powerhouse of essential nutrients. Not only high in vitamin D, but they are also rich in omega-3 fatty acids and calcium. Pairing chia with plant-based milk or yoghurt helps in improving vitamin D. The gel-like consistency makes chia seeds perfect for puddings, smoothies, and overnight oats. Regular consumption of chia seeds helps in maintaining energy levels, supports skin health, and delivers nourishment for those following a vegan lifestyle.

Fortified Orange Juice

A simple way to maintain vitamin D levels is the fortified orange juice that blends tangy sweetness with essential nutrients. Every glass has a healthy amount of vitamin D and calcium, vital for bone as well as immune health. It is very beneficial for people who do not have sun exposure. The vitamin D present in orange juice improves iron absorption, making it a perfect morning drink. 

https://www.slurrp.com/article/world-vegan-day-plant-based-ways-to-get-more-vitamin-d-1761814850151

7 quick and easy plant-based dishes that disappear first at every single potluck

From vegoutmag.com

By Maya Flores

The ones people go back for seconds of—whether they know they're vegan or not 

I've been watching potluck dynamics for years now, and there's a reliable pattern to which dishes empty first. These seven plant-based options consistently vanish while other contributions sit barely touched. Nobody's asking what's in them or checking ingredients—they're just eating.

1. Loaded nachos with all the toppings

Build these on a sheet pan with tortilla chips, black beans, jalapeños, and diced tomatoes. Bake until the beans warm through and everything melds together, then pile on guacamole, salsa, and vegan queso if you want (or skip it—the basics work fine on their own).

The key is layering so chips in the middle get toppings too, not just the ones on top. People demolish these because they can grab exactly what they want in one scoop. The empty pan usually gets scraped clean within twenty minutes.

2. Crispy roasted potatoes with herbs

Cut potatoes into bite-sized chunks, toss with olive oil and whatever herbs you have (rosemary, thyme, garlic powder all work), then roast at high heat until the edges get crispy. The texture matters more than the specific seasonings—people want that crunch-to-fluffy ratio that only comes from proper roasting.

Serve them warm with toothpicks nearby. Something about finger food potatoes makes them vanish faster than you'd expect. I've seen people take "just one more" three separate times.

3. Mediterranean pasta salad

This works because it tastes better at room temperature than most pasta salads do. Combine cooked pasta with cherry tomatoes, cucumbers, olives, red onion, and a simple lemon-olive oil dressing. Fresh herbs like basil or parsley make it feel less like something from a deli container.

The trick is seasoning more aggressively than seems reasonable—pasta absorbs flavour as it sits, so what tastes perfectly seasoned fresh will taste bland an hour later. People appreciate that this doesn't have the mayonnaise heaviness of traditional pasta salad.

4. Spiced chickpea and sweet potato bowls

Roast chickpeas and sweet potato cubes with cumin, paprika, and a bit of cayenne until everything gets caramelized edges. Serve over greens or grains with tahini drizzled on top. This hits the savoury-sweet spot that makes people come back for more.

The chickpeas won't stay crunchy for long—they start softening within a couple hours—but that actually works for a potluck where texture contrast matters less than flavour. Plus it works warm or at room temperature, which solves the timing problem.

5. Mango salsa with cinnamon chips

Fresh mango, red bell pepper, red onion, cilantro, lime juice, and a pinch of salt. Mix it and let it sit for at least fifteen minutes so the flavours meld. Serve with cinnamon-sugar tortilla chips (brush tortillas with oil, sprinkle with cinnamon and sugar, cut into triangles, bake until crispy).

The sweet-savoury combination confuses people in the best way. They expect regular salsa, get this instead, and keep returning to figure out what makes it work. The bowl empties while they're still trying to identify the ingredients.

6. Stuffed mushrooms with breadcrumb topping

Remove mushroom stems, fill the caps with a mixture of sautéed garlic, breadcrumbs, herbs, and olive oil. Bake until the mushrooms release their liquid and the topping turns golden. These feel substantial enough to count as real food rather than just a side.

The umami from the mushrooms makes up for any lack of cheese or meat that people might expect in stuffed mushrooms. Most don't notice the difference until someone mentions it, if anyone mentions it at all.

7. Chocolate avocado mousse

Blend ripe avocados with cocoa powder, maple syrup, vanilla, and a pinch of salt until smooth. Serve in small cups or jars with fresh berries on top. The texture lands somewhere between pudding and mousse—rich and creamy without being heavy.

People get sceptical when you tell them there's avocado in it, but they usually try it anyway out of curiosity. Then they go back for another cup because it tastes like actual dessert, not like something trying to be healthy. The green colour is completely masked by the cocoa.

Final thoughts

What these dishes share: they don't announce themselves as plant-based substitutes for "real" food. They're just good on their own terms, with flavours and textures that make sense together. Nobody's scrutinizing ingredients when the food tastes right.

The emptiest serving dishes at the end of any potluck tell you what worked. These seven consistently pass that test, whether people know they're vegan or not.

https://vegoutmag.com/recipes/s-7-quick-and-easy-plant-based-dishes-that-disappear-first-at-every-single-potluck/