She’s known for posting relaxed, food-focused vlogs where she makes plant-based eating feel easy and enjoyable. In this video, she walks viewers through a full day of meals and snacks designed to help her body recover. Throughout the video, Leinenbach shows that it’s perfectly possible to fuel an active lifestyle on a plant-based lifestyle – and it doesn’t require a huge amount of effort or complex ingredients.

From a protein-packed breakfast to a cozy homemade soup. Here’s what she eats after running 50km, why she eats it, and what she learns along the way.

Read more: Eating Enough As A Vegan: A Guide For Plant-Based Newbies

Make the recipes at home

Breakfast: simple, high-protein fuel

Leinenbach starts her day with her usual go-to breakfast: a quick mix of wheat flakes, cinnamon-flavored vegan protein powder, and plant milk. She explains that she can’t eat oats, so this serves as her regular base. She adds a generous amount of cinnamon and finishes the bowl with a sliced persimmon and a spoonful of vanilla almond butter.

Even after running 55 kilometers the day before, she says: “I’m feeling quite well… not sore yet.” The breakfast is high in protein and carbohydrates, ideal for recovery after endurance exercise.

Lunch: tofu wrap with sweet-and-savory yogurt sauce

For lunch, she prepares what she calls her “hyperfixation” meal – a tofu-based curry-style wrap. She chops tofu into small cubes and sautés them in oil with tomato paste, salt, and her allrounder spice mix. The tofu is combined with a tangy sauce made from vegan yogurt, lemon juice, and agave.

“It’s my favorite at the moment,” she says, noting that the meal is both flavorful and filling. The combination offers protein, fat, and a balance of sweet and savory flavors.

Snack: quick cinnamon roll

Later in the day, Leinenbach needs something warm and sweet. She makes a single-serve cinnamon roll in the air fryer. The dough includes flour, baking powder, vanilla sugar, plant milk, and oil. For the filling, she mixes butter, sugar, and cinnamon.

After just ten minutes in the air fryer, the result is soft and caramelized. “I should make that more often,” she says, impressed by how easy and quick it is.

Read more: This WFPB Burrito Is Oil-Free And Packed With Flavor

Dinner: garden veggie curry and air-fried tofu

Dinner is a simple curry made with vegetables from her garden. She sautés onion, garlic, and ginger, then adds spices before tossing in the vegetables. Coconut milk and water create the base of the curry.

Meanwhile, she prepares her go-to tofu. She tosses chunks of tofu with oil, spices, and cornstarch, then air-fries them for ten minutes. She finishes them with a sauce like barbecue or teriyaki and cooks for another five minutes. “Everyone loves this tofu,” she says.

She also shares a tip for curry-making: “If you feel like it’s missing something, add some sweetness and acidity.”

You can find more of Leinenbach‘s videos on the Fitgreenmind YouTube Channel.

Read more: Minor Figures Unveils ‘Category First’ Flavored Oat Drink

This article was written by Editorial Team on the PBN Website.

In a recent episode on her YouTube channel, The Plant Based Switch, Antypas explores the world’s five Blue Zones, known for their high concentrations of centenarians. In the video, she explores how plant-based foods, in addition to other lifestyle factors, play a role in their longevity.

With personal ties to one of these regions – Ikaria, Greece, where her family is from – Antypas offers a look into what makes these long-living communities thrive.

The 5 main Blue Zones

Below are five countries that are considered to be the main blue zones in the world. Here’s what diet and lifestyle looks like in these areas:

Ikaria, Greece

This Aegean island has become almost synonymous with long life, and for good reason.

“When I visit my family there, I’m always amazed by the vibrant community and their approach to life,” Antypas says. “They seriously don’t wear watches and so they’re always late, but we cut them some slack and say they arrived on Ikarian time.”

Ikaria’s diet is predominantly plant-based, featuring seasonal vegetables, legumes like lentils, whole grains, herbal teas, and healthy fats, particularly from olive oil. Meals are simple, fresh, and deeply communal. “Meals were not just about food – they were about connection, laughter, and sharing stories,” she says.

Read more: ‘I Dined At The World’s Only Michelin 3-Star Vegan Restaurant – Here’s What It Was Like’

Okinawa, Japan

The Okinawan approach to food and life offers another blueprint for longevity. The traditional diet includes sweet potatoes and a variety of soy products.

Beyond diet, Okinawans follow a philosophy called ikigai – a reason for being – which keeps them mentally and emotionally engaged.

“The concept of ikigai … is deeply ingrained in their culture,” Antypas explains. This sense of purpose, together with a healthy diet, plays a big role in supporting longevity.

Sardinia, Italy

In the mountainous interior of Sardinia, the lifestyle may be physically demanding, but the diet is simple and powerful. Whole grains, beans, and vegetables make up the bulk of Sardinian meals.

Nicoya Peninsula, Costa Rica

In Nicoya, longevity the diet is centered around beans, corn, and squash. These staple foods are packed with essential nutrients.

Nicoyans also live actively, often working outdoors and walking long distances. “The Nicoyans emphasize physical labor and active lifestyles, which complement their diet,” Antypas says.

Loma Linda, California

This Southern California town is home to a large population of Seventh-day Adventists, many of whom follow vegetarian or vegan diets centered on whole, plant-based foods.

“Their lifestyle includes regular exercise and strong community ties, which support their overall health,” Antypas explains.

Key Takeaways from the Blue Zones:

To summarize, Antypas lists four main lessons from the Blue Zones:

1. Emphasize whole foods.
“Focus on consuming whole, unprocessed fruits, vegetables, legumes, and whole grains,” she says.

2. Community matters.
“Share meals with family and friends. The social aspect of eating not only enhances enjoyment, but also supports mental health,” she adds.

3. Stay active.
“Incorporate movement into your daily routine. Whether it’s walking, gardening, or dancing, find what you love and make it part of your life.”

4. Mindfulness and purpose.
“Cultivate a sense of purpose and stay engaged in activities that bring you joy.”

Ultimately, people in Blue Zones aren’t chasing longevity, it’s a natural outcome of the way they live. From Ikaria to Loma Linda, their daily habits reflect a deep respect for food, community, and purpose.

You can find more of Nafsika Antypas’s videos on her YouTube channel.

Read more: Too Lazy To Cook? These 5 Vegan Food Hacks Are A Game-Changer

This article was written by Editorial Team on the PBN Website.

He also shares tips for workout recovery, favorite supplements, go-to snacks, and how he balances training with rest. Throughout the video, Simnett focuses on home-cooked, nutrient-dense meals – plus a few desserts.

“I just want to show that you can eat a healthy vegan diet, and that it certainly isn’t boring,” he says. “It doesn’t have to be complicated.”

Here’s how his week looked, day by day.

Read more: ‘The Foods I Eat To Get Enough Iron In My Plant-Based Diet’

Day 1: active rest and flavor-packed meals

Simnett starts the day with warm lemon water and a peanut butter, banana, hemp seed, and cinnamon toast combo. He enjoys coffee while working and later heads out for a light jog. “I don’t want to be sedentary all day. I think it’s good to get up and move,” he says.

For snacks, he brings tamari almonds and a mandarin orange. Dinner includes tempeh in Japanese BBQ sauce with pasta, frozen and fresh vegetables, and leftover tahini dressing. He finishes with a smoothie bowl made from frozen banana, blueberries, protein powder, and granola.

He ends the day with a vegan multivitamin containing B12, D3, and omega-3.

Day 2: more rest, simple meals

On day two, he takes another gym rest day after a seven-day workout streak and starts with avocado toast topped with sprouts and everything bagel seasoning. After uploading a video, he snacks on apple slices with peanut butter.

Dinner is takeout tofu hot pan and yellow curry from a local vegan-friendly restaurant to celebrate a birthday. Dessert is a homemade chocolate ganache cake made with tofu, peanut butter, and a date-nut crust.

Day 3: back to the gym

Simnett takes a new Fuji apple–pear flavored drink pre-workout, then heads to the gym.

“I just hammered some of that on the way to the gym,” he says. “It gives you good focus without a crash.”

Post-workout, he makes a big tofu scramble with vegetables, toast, microgreens, salsa, and avocado. Dinner is baked sweet potato, smoked seitan sausage with onions, kale pesto, and salad topped with tahini and balsamic reduction.

Day 4: protein oats and a two-meal day

Simnett adds beetroot crystals to his lemon water as a pre-workout. After training, he makes oatmeal cooked with dates, apples, cinnamon, pumpkin seeds, peanut butter, and hemp hearts.

He pours over a protein “milk” made from banana, protein powder, creatine, and water.

Dinner is a bowl with tofu in Japanese BBQ sauce, steamed broccoli, rice, fresh veggies, sauerkraut, and avocado.

Read more: Plant-Based Diets Could Reduce Risk Of Certain Blood Clots, Study Finds

Day 5: tacos and curry

After leg day, Simnett makes black bean and rice tacos with corn tortillas, avocado, salsa, and vegan cheese. On the side, he eats salad with tahini dressing.

Dinner is an Instant Pot coconut curry with sweet potato, tofu, yellow split peas, curry spices, and frozen peas. He serves it with rice, spinach, and tomato.

Day 6: leftovers, noodles, and late-night snacks

Simnett uses leftover curry for lunch, adding sautéed spinach, rice, vegan sausage, and sauerkraut.

For dinner, he upgrades a frozen noodle meal from Costco with fava bean tofu, frozen broccoli, cabbage, and homemade sprouts.

“That’s how I change a frozen pack of noodles into a pretty healthy and delicious dinner.”

Late-night, he snacks on granola with banana, raspberries, soy milk, and creatine.

Day 7: smoothie fuel and tortilla pizza

Before heading into the mountains with friends, Simnett blends a smoothie with banana, dates, flax seeds, spinach, sprouts, protein powder, and creatine.

He snacks on trail mix and peanut butter banana sandwiches during the off-roading trip.

Dinner is tortilla pizza made with tomato sauce, pesto, smoked tofu, vegan cheese, and salad with tahini and balsamic glaze.

“Something I always love to do when I have pizza is put a whole bunch of fresh sprouts on it. Don’t knock it till you try it.”

Simnett wraps the video with a reminder that plant-based eating is flexible and flavorful.

“You can still have all the foods that you used to love – just veganized.”

You can find more videos from Simnett Nutrition on Derek’s YouTube channel.

Read more: The 5 Most Nutritious Seeds To Add To Your Diet

This article was written by Editorial Team on the PBN Website.

Cardiometabolic disorders are on the rise globally. Combined, they’re now the world’s leading cause of death, and unhealthy diets with low intake of fruit and vegetables are a major contributing factor. The study, presented at the American College of Cardiology’s Annual Scientific Session, found that mortality risk from these conditions can be lowered by eating a lot of healthy plant-based food.

The researchers analyzed data from nearly 78,000 people in the UK, US, and China with cardiometabolic disorders. Researchers assigned them scores on healthful and unhealthful plant-based diet indexes based on dietary questionnaires or interviews. Those who ate a lot of vegetables, fruit, whole grains, and legumes, and consumed few sweetened or refined products and animal-based foods scored higher on the healthful index. Participants who are more refined grains, potatoes, sugary drinks and animal-based foods scored higher on the unhealthful index.

Read more: Major 20 Year Review Finds Plant-Based Diets Reduce Disease Risk

A higher score on the healthful index was associated with a 17 to 24 percent lower risk of death from any cause, as well as from cardiovascular disease or cancer. A higher score on the unhealthful index raised the risk of death by 28 to 36 percent. “More intake of healthy plant-based foods, less intake of unhealthy plant-based foods and less intake of animal-based foods are all important,” said lead author Zhangling Chen from Central South University, Changsha, China.

More evidence for the power of plants

The link between lower risk of death and a healthy plant-based diet persisted once the researchers adjusted for factors such as age, race, smoking, and physical activity.

One limitation of the study was that participants’ dietary data was self-reported at the baseline, and not assessed again. This means that changes in diets were not reflected in the results. But many other studies back up the conclusion that a whole foods plant-based diet has positive health outcomes.

According to one recent study, soy milk is better for cardiometabolic health than cow’s milk by reducing blood pressure, cholesterol, and inflammation. Another found that getting more of your protein from plants than animals could reduce the risk of heart disease.

Read more: Plant-Rich Diets Boost Gut Health, Study Finds

This article was written by Claire Hamlett on the PBN Website.

A new policy briefing estimates that shifting towards plant-based whole foods like vegetables, pulses, and legumes in UK hospitals could save the NHS £54.9 million per year by reducing procurement costs. The briefing also suggests that those savings could go towards procuring more British food from organic farmers and smaller growers.

Other policy recommendations include for the government to scrap the UK’s current School Food Standards rules, which make it compulsory to serve meat at least three days per week. 

Instead, schools would also be able to emphasize healthy and sustainable plant foods, ensuring at least two portions of vegetables or pulses for children at every meal. The briefing also includes measures to cut food waste, reduce transport emissions, and regulate imports.

“Every day we spend millions of pounds of the public’s money on food,” said Sustain’s campaign manager Ruth Westcott. “This should be going in the pockets of sustainable farmers, and to creating a healthy environment and healthy people.”

The policy briefing is titled Serving Up, and subtitled “Aligning public procurement of food for UK public institutions with healthy sustainable diets.” It is backed by 25 health and sustainability organizations, including the Centre for Sustainable Healthcare, School Food Matters, Plant-Based Health Professionals UK, Sustain, Feedback Global, and more.
Read more: What Are ‘Plant Points’ – And Why Is Everyone Recommending Them?

Adopting changes could make healthy, sustainable meals ‘more abundant’

Approximately £5 billion is currently spent annually on public procurement of food and catering services in the UK. Preventative healthcare was a key manifesto pledge for Labour, and the government has also re-committed to its pledge to overhaul food procurement.

A recent analysis of 36 NHS hospitals found that many were falling short of climate goals. Forty-two percent of hospital menus had no entirely plant-based dinner options, and 50 percent had no plant-based lunch options. In October, a report and accompanying open letter signed by 1,000 health experts called for the NHS to go plant-based by default.

Also last year, members of the UK Children’s Parliament endorsed plant-based school meals, while Ecotricity founder Dale Vince called for an end to compulsory meat in schools. A study published in May 2024 reported a lack of fresh fruits and vegetables in schools and noted that free school meal allowances are too low for some children to buy healthy food.

“Our schools and hospitals can make healthy sustainable meals more abundant, without taking away any freedom of choice,” said Feedback’s senior campaigns manager Martin Bowman. “We also need universal free school meals to ensure no child goes hungry in one of the richest countries in the world.” 

Read more: Supermarkets Have A Methane ‘Blind Spot’, Finds New Report

This article was written by Liam Pritchett on the PBN Website.

According to the UK-based brand, its organic tempeh now includes 44g of protein per 200g pack, which is the equivalent of six eggs, or 1 and ⅓ chicken breasts. Better Nature noted that the new recipe also means that its tempeh absorbs flavors better and has a juicier texture.

While the new tempeh is comparable to chicken in terms of protein, it also includes gut-friendly fiber and prebiotics. Better Nature launched in 2020, and co-founder and co-CEO Elin Roberts has said that the company aims to target flexitarians and meat-eaters with tempeh.

“For us as a brand, purely being plant-based no longer sells. It’s not drawing in the masses. Instead, we’re tapping into the growing number of meat-eaters who are looking for healthier ways to pack in the protein,” explained Roberts. She added that customers can flavor and cook Better Nature’s tempeh just like chicken. It also has a shelf life that’s seven times longer.

Read more: Better Nature CEO Says Brand Is ‘Leaving Veganuary Behind’ To Focus On ‘Broader Audience’

Alternative proteins in the UK

Recent research by The Vegan Society found that there is an increasing shift towards plant-based eating in the UK, while the Good Food Institute indicates that plant-based milk and meat, in particular, are now mainstream staples throughout the UK and Europe.

Around 23 percent of UK consumers follow some kind of “meat reduction diet,” and 16 percent describe themselves as “flexitarian.” Furthermore, 58 percent of the population has attempted meat reduction, and a significant 40 percent regularly use dairy alternatives.

Better Nature is the UK’s leading tempeh brand and was named the second fastest-growing meat-free brand of 2024 after Juicy Marbles. The brand has said that it aims to promote health by making whole food proteins the norm, not simply an alternative to animal products.

Better Nature’s “New & Improved Organic Tempeh” is available now from Tesco, Asda, and Ocado, with an RRP of £2.70 per 200g pack.

Read more: Juicy Marbles Unveils ‘Market First’ Plant-Based Pork Whole Cut

This article was written by Liam Pritchett on the PBN Website.

The research analyzed 33 years of data for 221,054 US adults and found that the people who consumed the highest amounts of butter had a higher risk of death from all causes than those who consumed the lowest amounts, including cancer and cardiovascular disease.

Those with the highest consumption of butter had a 15 percent higher risk of death than those with the lowest, while each additional 10 grams of butter (approximately one tablespoon) per day was associated with a 12 percent increased risk of death from cancer.

Conversely, the research linked the consumption of plant-based oils – particularly olive, canola (rapeseed), and soybean – with a reduced risk of premature death from all causes. Furthermore, those who substituted approximately one tablespoon of butter with one tablespoon of plant-based oil benefited from a 17 percent reduction in risk of death.

“These results support current dietary recommendations to replace animal fats like butter with non-hydrogenated vegetable oils that are high in unsaturated fats, especially olive, soy, and canola oil,” concluded the study, which was published in the journal JAMA Internal Medicine earlier this month. “Further studies are warranted.”

Read more: Eating A Higher Ratio Of Plant Protein Supports Heart Health, Finds Study

Butter, animal fat, plant-based oils, and health

The publication of this new study comes as certain influencers and public figures – including US Secretary of Health Robert F. Kennedy Jr – criticize plant-based fats and oils. Some people have claimed that tallow, a rendered fat from cows and sheep, is healthier.

However, the new research is not the first to find that oils from olives and nuts are preferable to dairy and other animal fats. In July of last year, Nature Medicine also published a study that found swapping saturated animal fats for unsaturated plant-based ones reduced people’s risk of developing cardiovascular disease and type 2 diabetes.

A major review of 23 years of scientific studies, also published in 2024, found that eating more plant-based foods in general lowered the risk of heart disease and cancer. Eating more plant-based foods in general “significantly” improved people’s overall health.

Read more: These Restaurants Are Making The Switch To Beef Tallow – But Is It Really Healthier?

This article was written by Liam Pritchett on the PBN Website.

The Physicians Committee for Responsible Medicine (PCRM) and Morning Consult conducted a survey of 2,203 US adults in January 2025. When asked if it was important to eat meat, dairy products, eggs, or other animal products to get enough protein, 87 percent of respondents agreed, while half strongly agreed. Republicans and people with Bachelor’s degrees were more likely to agree than women, Gen Z, or Democrats.

But when asked if a plant-based diet has complete protein and can easily provide the protein a person needs, 52 percent agreed. Black people, Millennials, and people who live in the western part of the US were more likely to agree with the correct notion that plant-based diets can provide good protein. A full third disagreed with the statement.

Read more: What Plant-Based Foods Are ‘Complete’ Protein Sources?

More than half of respondents also agreed that it’s possible to build muscle on a plant-based diet. Twenty-two percent didn’t believe it was possible, while 21 percent didn’t know.

The power of plant protein

“Plant protein has been shown in randomized controlled trials to be as effective as animal protein for building muscle when the amounts of protein are equal,” Dr. Roxanne Becker from PCRM said in a statement. “And it and it is full of nutrients and fiber unlike animal-based protein sources.”

One meta-analysis of 13 clinical trials involving older adults found that plant protein matched animal protein for maintaining and building strength and lean muscle mass.  Men on a strength-training program who ate either a vegan diet or an omnivorous diet showed no differences in strength or muscle mass gains over 12 weeks, according to another study.

The lack of awareness around plants as an adequate source of protein is not just a rife among the public. A recent study of UK dietitians found that most are willing to recommend plant-based diets to patients, but 75 percent incorrectly believe that plant protein is “incomplete.” Plant-based physician Dr Neal Bernard has argued that it’s a myth that plants lack some essential amino acids. Writing in the New England Journal of Medicine, he said, “Although the consumption of a variety of plant foods ensures better nutrition overall, all plants contain all indispensable amino acids.”

Read more: 8 High Protein Tofu Curry Recipes

This article was written by Claire Hamlett on the PBN Website.

Seeds often get a bad rep, with popular culture often labeling them as tasteless and boring. But this couldn’t be further from the truth. Modern supermarkets stock a wide range of seeds that play a key part in a variety of tasty dishes – from chia pudding to stir fries. If you’re new to seeds and don’t know where to start, we caught up with Andrea Rymer, dietitian at The Vegan Society, to get her take on the best seeds to add to your diet. 

“Seeds are a great source of nutrition, and many following western diets aren’t consuming enough,” Rymer tells Plant Based News. “Seeds are a great source of many essential nutrients including B vitamins, magnesium to support bone, muscle and nerve health; fiber to keep our bowels moving regular; and unsaturated fats (the good fats!).”

Here are Rymer’s picks of the best – and some of the tastiest – seeds you can buy.

Read more: ‘Why I Love These 4 Underrated Vegan Protein Sources’

Sesame seeds

Sesame seeds are dense with nutrients and minerals, making them beneficial to eat even in small amounts. Rymer says that “sesame seeds are a good source of calcium needed for healthy bones. They’re also rich in copper, which plays a role in immune function.”

A single tablespoon contains about 7 percent of your daily iron needs and 6 percent of vitamin B1. Sesame seeds are rich in calcium, which is important for bone health as well as the functioning of muscles, nerves, and blood vessels. They contain a variety of B vitamins, including B1, B3, and B6. These support cell function and a healthy metabolism.

“Sesame coated sticky tofu and rice is a great dish for adding sesame seeds to your meals,” says Rymer. “Tahini paste made from sesame seeds is also a worthy cupboard staple, great for making nutritious dressing and sauces!”

Try this quick aubergine curry that packs in 50g of sesame seeds. Or pick from these 10 tahini recipes, such as the roasted cauliflower salad with dates and tahini, or the flourless tahini brownies.

Pumpkin seeds

Pumpkin seeds, also known as pepitas, are dark green in color and have a slightly nutty taste. They are often eaten roasted, and make an excellent snack on their own or as an addition to granola, salads, soups, or can be turned into seed butter.

“Pumpkin seeds are a fab source of quality protein, with a great amino acid profile, as well as providing a rich source of iron and zinc,” says Rymer.

A one ounce serving (a quarter cup, or 28g) of pumpkin seeds packs in 8.45g of protein. An ounce also contains more than a third of your daily requirements of magnesium. This mineral is important for regulating blood pressure, and copper, which helps with the production of red blood cells. You can get 13 percent of your daily iron from a serving of pumpkin seeds, along with 20 percent of daily zinc. Zinc contributes to a healthy immune system and DNA synthesis.

Read more: Plant-Rich Diets Boost Gut Health, Study Finds

Pumpkin seeds are a great source of alpha-linolenic acid (ALA). ALA is a polyunsaturated fatty acid which has been linked to a reduced risk of cardiovascular disease. Being rich in antioxidants, pumpkin seeds may also provide some protection from cancer. One study found a reduced risk of breast cancer in postmenopausal women who ate more pumpkin seeds.

Sprinkle pumpkin seeds on your porridge or granola, or on salads and soups. Why not try turning pumpkin seeds into tofu? Or try making these cranberry and seed breakfast bars as a healthy snack.

Chia seeds

Chia seeds have been hailed as a superfood because they are so nutrient dense. They are rich in omega-3 fatty acids, fiber, protein, and vitamins and minerals. Just a two tablespoon serving packs in 5g of ALA and 4.7g of protein, providing 18 essential and non-essential amino acids.

One serving also contains a huge 9.8g of fiber, which is a third of your daily needs. Many people eat too little fiber, which is only found in plant foods. Fiber is crucial for digestive health. A diet with enough fiber in it is also linked to a lower risk of heart disease, type 2 diabetes, and some cancers.

Among the other nutrients that chia seeds provide are calcium, iron, zinc, magnesium, and several B vitamins.

“Chia seeds are great for adding to berries to make chia jam, or soaking a couple of tablespoons in a cup of plant milk for a delicious chia pudding dessert,” says Rymer.These tiny seeds can be sprinkled on all kinds of meals to make them more nutritious. Or try this “blueberries and cream” chia pudding for breakfast or dessert.

Flaxseeds

“Also known as ground linseed, flaxseed is rich in folate and is another good source of essential omega-3 fats,” says Rymer.

Due to their ALA and antioxidant content, flaxseeds have been linked to a healthier gut microbiome and a reduced risk of breast cancer. They contain phytosterols, natural compounds that block the body’s absorption of bad cholesterol, making flaxseeds good for the heart. Flaxseeds are also a source of protein, fiber, and magnesium.

“[Flaxseed] is a must-have ingredient for baking, whether using as an egg replacer or making your own batch of flaxseed muffins for a handy snack on-the-go,” Rymer says.

Flaxseeds soaked in water take on a gelatinous texture, making them a good substitute for eggs. You can easily add more of them to your diet by sprinkling them on breakfast foods, salads, and soups. This recipe for a gluten-free, vegan asparagus quiche uses flaxseeds and quinoa to make the crust. Or try making these crispy green beans fries as an alternative to chips, using flaxseed as a coating.

Sunflower Seeds

Sunflower seeds pack in a huge range of nutrients. They’re rich in unsaturated fatty acids which help to lower blood pressure. Research indicates that eating 30g of sunflower seeds a day can help to lower blood sugar, making them beneficial to people with type 2 diabetes.

Sunflower seeds have anti-inflammatory properties due to containing compounds such as flavanoids. The seeds provide vitamin B6 and B9, and are particularly high in B5. They’re also a great source of selenium, copper, and vitamin E.

“A portion of sunflower seeds provides 90 percent of your daily vitamin E needs, to help protect our cells against damage,” says Rymer.

Try making sunflower seeds in a healthy plant-based cheese, or add them to a homemade granola.

Read more: The 9 Healthiest Fruits, According To Nutritionists

This article was written by Claire Hamlett on the PBN Website.

The entrepreneur and anti-aging practitioner spoke with podcaster Jay Shetty for his show On Purpose. They also discussed microplastics, air pollution, and the importance of sleep, as well as how much protein Johnson eats as part of a “perfect diet.”

Please note: this article is not intended as nutrition advice and you should always contact a healthcare professional if you have any questions related to diet

Johnson eats all of his meals between 6am and 11.30am. He told Shetty that he doesn’t ever have any “cheat days” from his strict diet, and when sampling a potato chip recently found that it “tasted like gasoline.”

In total, Johnson aims to consume around 2,500 calories per day, which is notably lower than the US Food and Drug Administration) FDA guidelines for an active man of his age (which is around 2,800). According to Johnson, he does an hour of strenuous exercise every single day.

“We’ve tried to construct a perfect diet, so every single calorie I consume has a specific objective,” explained Johnson. “We basically just tried to stack superfoods across the board.”

‘Some things just cannot be acquired through diet’

Johnson calls his first meal of the day “Super Veggie,” and it features broccoli, cauliflower, black lentils, ginger, and garlic. The second meal – “Nutty Pudding” – includes macadamia nuts, walnuts, flax seed, pomegranate juice, and berries with pea and hemp protein.

His third meal of the day is variable but typically includes vegetables, berries, nuts, and seeds. Johnson also has one tablespoon of extra virgin olive oil with each of his three meals, 6g of 100 percent pure cocoa, and 50 daily supplements, including non-vegan collagen pills.

“No diet, no vegan diet, no carnivore diet, can satisfy the body’s entire needs, so you have to supplement if you want to be ideal,” said Johnson. “Then if you want to be on the frontier of really slowing down your aging and robustly addressing the body’s needs, you need to supplement. Some things just cannot be acquired through diet. This is just scientific fact.”

Read more: Longevity Expert Bryan Johnson Describes Moment He ‘Broke’ And Went Plant-Based

Bryan Johnson, longevity, and supplementation

Some people do need to take supplements to stay healthy. For example, people who are pregnant or breastfeeding, people with health conditions or diseases, and people with existing deficiencies may all be recommended supplements by their health provider. It is recommended that vegans supplement B12 as this is not readily available in plant foods (find out more on more on veganism and B12 here). However, heavy supplementation is not thought to be necessary for most people. It is generally accepted that most people who try and eat a varied, well-balanced diet should be able to get most of the nutrients they need from food. Furthermore, taking too many supplements can cause negative health outcomes.

Johnson hit headlines in 2023 after proclaiming that his “ultimate goal” is “don’t die.” Johnson’s company, Blueprint, sells exercise and diet regimens, and supplements like collagen, that emulate Johnson’s lifestyle. In 2023, following the Blueprint regime cost nearly £17,000 per year per person. According to Harvard Health, there is currently no evidence that collagen supplements are effective or necessary.

Read more: Is Bryan Johnson’s Longevity Protocol Worth The Hype?

This article was written by Liam Pritchett on the PBN Website.

Baboumian, who secured the title of Germany’s Strongest Man in 2011, has long advocated for veganism, challenging misconceptions about plant-based diets and protein intake. He said that he experienced significant health improvements after going vegan.

Addressing the myth that vegan diets lack adequate protein, Baboumian emphasized the protein-rich nature of legumes. He highlighted that beans, for instance, sometimes contain approximately 25 grams of protein per 100 grams, comparable to the protein content in meat. He also dispelled the misconception that plant-based diets consist solely of low-calorie foods like salads, explaining that his diet includes substantial portions of legumes, nuts, and seeds to meet his protein and energy requirements.

“This idea that you would have to eat a huge amount of stuff really just comes from people thinking that if you’re plant-based, you’re eating carrots and broccoli and salad the whole day,” he said. “That’s not the case.”

When asked what advice he would give to kids, he kept it simple: “Eat your beans.”

Read more: Vegan Athlete Wins Women’s Pro Figure At World Championships

Baboumian’s vegan athlete journey

Baboumian’s journey toward a vegan lifestyle began in 2005 when he adopted a vegetarian diet driven by ethical concerns. He said that he had always been an animal lover, but realized it was hypocritical of him to go to efforts to save wildlife while still eating other animals. This realization prompted him to eliminate meat from his diet. Six years later, in 2011, he transitioned to a fully vegan diet after recognizing that dairy and egg consumption still contributed to animal suffering.

Baboumian has since become a world-renowned vegan athlete. In addition to winning Germany’s Strongest Man title, he has set multiple world records, including a yoke walk in 2013 where he carried 555 kilograms over 10 meters. He also appeared on Netflix film The Game Changers in 2018, which focused on the wide-ranging benefits of plant-based diets for athletes.

Read more: Vegan Athlete Takes Double Gold At World Arm Wrestling Championships

This article was written by Editorial Team on the PBN Website.

The lines between fact and fiction are “increasingly blurred,” according to the FFA. Following the news that Meta CEO Mark Zuckerberg would be ending third-party fact-checking on platforms like Facebook and Instagram, there has been growing concern about the rise of false information on social media.

FoodFacts.org is dedicated to “providing accurate, reliable, and up-to-date information about the food we consume.” Its central feature is an AI-powered chatbot that can answer a wide range of questions regarding food, nutrition, and myth-busting. A team of experts also contributes regular articles dedicated to combating misinformation and disinformation in media, covering issues such as seed oils and the recent social media allegation that oats are “unhealthy.”

“Food is one of the most fundamental aspects of human life, and yet it remains one of the most misunderstood,” said FFA founder Robbie Lockie in a statement. “FoodFacts.org is here to cut through the noise, debunk myths, and give people access to trustworthy, science-backed information.”

Read more: ‘Veganism Is Dead’: Say Media Outlets – Does The Data Agree?

About the Freedom Food Alliance and FoodFacts.org

Founded by Lockie – the cofounder of Plant Based News – in 2024, the FFA was set up to combat misinformation and disinformation in the global food industry. It previously published a major report detailing how the animal agriculture industry is spreading falsehoods via publicity campaigns, which is having a considerable and negative impact on global food systems and the environment.

For the FFA, accuracy is “paramount,” and Lockie is working with several nutrition experts to ensure the most up-to-date and precise information is available. The platform goes further, aiming to educate its readers on the issues of misinformation and disinformation, how to recognize them, and the dangers they pose to society.

“Our starting point as fact-checkers is to address and correct widely circulating claims that could harm people’s health and well-being. But our mission extends beyond the correction of inaccuracies,” said Dr. Elise Hutchinson, Ph.D., lead researcher and cofounder of FoodFacts.org. “We analyze and expose the broader narratives that tie these claims together and make them persuasive, helping our readers understand the mechanisms behind misinformation.”

Visit FoodFacts.org for more information.

Read more: New Research Highlights Growing Plant-Based Shift In The UK

This article was written by Polly Foreman on the PBN Website.

Transitioning to a plant-based diet can feel overwhelming for some, especially when it comes to meal prep, nutrition, and finding the right ingredients. But following a healthy and nutritious vegan diet is far easier than many people think. If you’d like some help along the way, Simnett regularly shares simple, effective food hacks to make plant-based eating easier. One of his videos, titled “10 Vegan Food Hacks That Will Change Your Life!”, showcases a number of hacks that will upgrade your cooking and reduce food waste. Whether you’re new to veganism or looking for ways to simplify your routine, these ten tips can help improve your cooking, reduce waste, and boost nutrition.

Read more: ‘The One Dish I’d Cook to Impress a Vegan Skeptic’

1. Keep greens fresh longer

Fresh herbs like cilantro and parsley tend to wilt quickly in the fridge. Simnett recommends washing them, trimming the ends, and placing them in a glass or jar of water—just like fresh flowers. This method helps them stay vibrant and fresh for longer. He also applies the same technique to green onions, noting that they will continue to grow when stored in water. Changing the water regularly further extends their shelf life.

2. Select the best avocados

Picking a ripe avocado can be hit or miss. Simnett advises looking for avocados that still have the small stem (or “button”) attached, as they are less likely to be bruised or brown inside. He also suggests buying avocados when they’re firm and letting them ripen at home to avoid damage from excessive handling at the store. If too many ripen at once, placing them in the fridge will slow the process.

3. Manage banana ripeness

To prevent bananas from over-ripening, Simnett recommends storing them in the fridge. While the peel may darken, the fruit inside remains fresh. For long-term storage, peeling and freezing ripe bananas is a great option, especially for smoothies or baking.

4. Simplify mixing nut and seed butters

Natural nut butters often separate, with oil rising to the top, making them hard to stir. Simnett’s solution is simple: store the jar upside down for a few days before opening. This allows the oil to distribute evenly. When ready to use, shaking the jar helps create a smooth consistency without messy spills.

5. Add kala namak for an ‘eggy’ flavor

Kala Namak, or black salt, adds an egg-like flavor to vegan dishes due to its sulfur content. Simnett uses it in tofu scrambles and vegan “egg” salads to enhance their taste. A small amount can make a significant difference in replicating the flavor of eggs.

6. Create a cheesy nut and seed crumble

For a nutritious, flavorful topping, Simnett blends nuts and seeds – such as Brazil nuts, almonds, sunflower seeds, and cashews – with nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and pepper. A touch of apple cider vinegar helps the mixture clump together, creating a crumble perfect for sprinkling over salads, pastas, and stir-fries.

Read more: ‘What I Eat In A Week: Realistic Vegan Meals’

7. Embrace frozen fruits and vegetables

Many people assume frozen produce is inferior to fresh, but Simnett explains that fruits and vegetables are picked at peak ripeness before being flash-frozen, preserving their nutrients. He encourages using frozen produce, as it’s convenient, budget-friendly, and reduces food waste. Frozen fruits work well in smoothies, while frozen vegetables can be quickly added to soups or stir-fries.

8. Grind flax and chia seeds for better absorption

Flax seeds are rich in omega-3s, but the body absorbs them better when they’re ground. Simnett recommends using a coffee grinder or high-speed blender to break them down before consuming them. This ensures the full nutritional benefits of these seeds are available.

9. Cook mixed grains and legumes together

Simnett suggests mixing grains like white rice, quinoa, and red lentils when cooking to improve texture, boost nutrition, and diversify the amino acid profile of meals. He advises rinsing them thoroughly before cooking to remove bitterness and enhance digestion. Choosing grains with similar cooking times ensures they cook evenly.

10. Quickly identify non-vegan ingredients

Instead of scanning entire ingredient lists, Simnett recommends looking for the “contains” statement at the bottom of food labels. This section highlights common allergens like milk and eggs, making it easier to identify non-vegan products at a glance. He also clarifies that “may contain” warnings are related to cross-contamination risks and do not necessarily mean the product contains animal-derived ingredients.

Follow Derek Simnett on YouTube and Instagram.

Read more: ‘Why Vegans Have Smaller Brains’: Debunked

This article was written by Editorial Team on the PBN Website.

Titled Go Beyond The Buzzer: A Plant-Based Cookbook Inspired By NBPA Members, the recipe book is a landmark collaboration between a global leader in alternative meat products and the National Basketball Players Association.

The vegan cookbook’s front cover shows three of the NBA’s top stars and vegan players, including DeAndre Jordan, decorated with a three-time All-NBA and two-time NBA All-Defensive Team member, and a gold medal winner with the U.S. Olympic basketball team. Another gold medallist and NBA All-Star Cade Cunningham is a cover star. Also on the front cover is Kyrie Irving, who eats a 100 percent plant-based diet and is widely considered one of the best ball-handlers of all time. 

Read more: Basketball Legend John Salley On Why All NBA Athletes Should Go Plant-Based

Plant-based recipes for pre-game, recovery, and everyday cooking

The USP of this book in a very busy market of plant-based recipe books is that it focuses on the players’ favorite pre-game and post-game meals, which are crafted with high-protein ingredients geared towards performance at the highest level and recovery.

Beyond Meat has established a market dominance internationally for vegan burgers and other vegan meat replacement products, most of all for the Beyond Burger, designed to be as close as possible to a meat burger in taste and texture. 

“These dishes are designed to inspire your own culinary journey — whether you’re a professional athlete or just looking to eat healthier, Beyond Meat makes it easy to craft meals that satisfy without compromise,” the company said.

Read more: Beyond Meat Unveils New Beyond Steak Range

Sports nutrition featuring Beyond Meat products

The vegan cookbook’s meal ideas all feature Beyond Meat products. One recipe is the New York Knicks’ Josh Hart and his Beyond Hart Burrito, using Beyond Steak, which Beyond Meat calls “Crave-worthy and heart-healthy.” 

Beyond Meat also highlights two other recipes in the cookbook: “Need an after-practice dinner the kids will love that you can also feel good about. Damian Lillard’s Vegan Sloppy Joe is the recipe for you! Looking to spice it up? Jalen Brunson’s Spicy Rigatoni delivers heat and flavor!”

The cookbook is now available to read online and download on the Beyond Meat website here. And for those wanting a hard copy collectible version of the plant-based recipes book, there will be physical copies of the book available at the NBPA Brotherhood Deli-themed food truck during All-Star Weekend at SPARK Social SF in San Francisco’s Mission Bay neighborhood.

Read more: Plant Protein Is Equal To Meat, Beef Industry-Funded Study Finds

This article was written by Adam Protz on the PBN Website.

The farm worker caught a new strain of the H5N1 virus known as D1.1. Most of the dozens of people who have caught bird flu in the US so far had the B3.13 strain of H5N1. The worker experienced conjunctivitis as their only symptom and is recovering, according to the Central Nevada Health District. Authorities said there is still no evidence that the virus is spreading between humans.

In January, the US confirmed the country’s first death from H5N1 in Louisiana. The person had the D1.1 strain. Bird flu has infected hundreds of dairy herds around the US since April 2024. Batches of raw (unpasteurized) milk have been recalled after they were found to contain the virus. A number of cats died after drinking infected milk on farms across several states.

Read more: Human Case Of Bird Flu Confirmed In England

What is D1.1?

The D1.1 strain has been the dominant strain in wild birds over the winter. It has also been detected in farmed poultry. But its discovery in milk marks the first time it has been found to have infected cows. Before now, the cows infected with H5N1 had caught the B3.13 strain.

D1.1 has a mutation that could help it to replicate inside mammalian cells, potentially making it spread more easily between mammals.

“Some experts do fear that it could mark a new chapter in the outbreak or that bird flu may become endemic in the US,” Andrea Garcia, vice president of science, medicine and public health at the American Medical Association, said in a recent YouTube video. “This is something we are continuing to very closely follow.”

Read more: US Zoos Are Reporting Animal Deaths From Bird Flu

This article was written by Claire Hamlett on the PBN Website.