The Whole Food Vegan Podcast

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Chef Tara Punzone of Vegano Italiano joins us to share how she became a vegan chef, how she creates bold, comforting Italian dishes in her restaurant, and why quality ingredients make all the difference. We chat about turning classics like ravioli and meatballs plant-based, plus the magic behind vegan mozzarella and other Italian essentials from her cookbook Vegana Italiana.

Press play if you love Italian comfort food and want that warm, “nonna’s kitchen” feeling… with a plant-based twist.

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Two sisters, a health crisis, and a beetroot risotto that changes everything.

In this episode of The Whole Food Vegan Podcast, we chat with The Gavin Sisters about how a reluctant switch to whole food plant based eating helped Lauretta claw her life back from chronic illness, and how that journey became The Detox Barn, nourishing retreats and Funky Coffee, their mushroom infused brew that keeps the morning ritual without the crash.

We talk honest realities of going vegan, feeding families who still love bacon, running inclusive gluten free, plant based retreats, and why the goal is not perfection, but small daily shifts that make you feel more alive.

Listen in and ask yourself: what is one tiny change you could make this week that your future self would thank you for?

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In this rich and heartfelt episode of The Whole Food Vegan Podcast, we sit down with Ed and Jane Harris, better known as The Chef & The Wig Maker. Their story weaves together food, family, culture, and transformation, showing how what we eat can shape how we live.

Ed’s love of food began on the beaches of St. Lucia, where his family owned restaurants and meals were rooted in fresh ingredients and tradition. That early influence carried him to New York, where he trained as a classical chef and traveled widely, gathering flavors and techniques from around the world. Jane, raised in Nigeria and educated in London, met Ed in New York, and their shared passion for food became the foundation of both a marriage and a creative partnership.

Their shift to veganism started at home, sparked by watching What the Health with their children. The most powerful moment came from their youngest son, who at just two years old said he didn’t want to eat animals anymore. That simple, heartfelt clarity stopped them in their tracks. The family chose to go vegan together, a decision that reshaped their kitchen and their lives.

Like many families, they faced the challenge of replacing familiar comfort foods. Instead of perfection, they focused on practicality. Meal prep paired with quick staples like hummus and pita, lifted by bold spice blends and fresh toppings such as olives and radish. Food stayed comforting, but it also became more intentional.

For Ed, spices are the soul of vegan cooking. They bring depth, warmth, and satisfaction, especially when recreating flavors people associate with meat-based dishes. His advice is approachable. Start with familiar spices like garlic powder, cumin, and coriander, then learn the flavor foundations of different cultures. Once you understand the base notes, creativity flows naturally.

One standout example was Ed’s reimagined breakfast sandwich. What once relied on eggs and bacon now features marinated, baked tofu or lion’s mane mushrooms for that familiar, hearty texture. For eggs, he makes his own mung bean version inspired by Just Egg, proving plant-based cooking can be both wholesome and inventive without heavy processing.

Beyond taste, Ed and Jane see food as a tool for healing. Jane shared how going vegan sharpened her awareness of ingredients, labels, and even household products. That mindfulness helped her reconnect with her body, health, and confidence. Ed echoed this, describing how eating whole plant foods gave him a clearer physical intuition. When something doesn’t serve his body, he feels it immediately, like a quiet alarm guiding him back to balance.

Their passion for sharing knowledge led to three cookbooks: Vegan-ish, a gentle introduction to plant-based eating; Vegan Breakfasts, a creative take on morning meals; and Vegan Nigerian, a powerful statement that even traditionally meat-heavy cuisines can be plant-based without losing their soul.

Today, Ed consults with restaurants and food entrepreneurs, while Jane continues her successful wig business. Together, through The Chef & The Wig Maker, they help others grow in food, wellness, and business.

What stands out most is their joyful, non-judgmental approach. They invite curiosity, not pressure. Their message is simple and freeing. You don’t have to give up comfort, culture, or flavor to eat plant-based. Sometimes all it takes is an open mind and a well-stocked spice drawer.

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🌱 Exploring the Southwest Vegan Festival: Inspiration, Delicious Eats, and New Adventures! 🌱

🎉 We had an amazing day at the Southwest Vegan Festival in Southampton, sharing our passion for tasty, nutritious, and easy-to-prepare vegan food. Here’s a glimpse of our experience:

🍽️ Talking Vegan Essentials: We had the chance to chat with new vegans and those just starting their plant-based journey. Our focus? Sharing practical tips on how to eat well without breaking the bank, and where to find inspiration for delicious vegan meals. It was all about food, food, food!

🧁 Sweet Discoveries: We stumbled upon some incredible vegan treats, including Battenberg cake (yes, it's back on the menu!) and plant-based custard tarts made with coconut milk. Who knew marzipan is often accidentally vegan? Time to make that Battenberg at home!

🍌 Plantain Love: Tried plantain for the first time—think of it as a sweet, crispy cousin of the sweet potato. Whether fried or baked, it's a new ingredient we're excited to experiment with. Stay tuned, we might just dedicate an entire episode to this versatile gem!

🌍 Diverse Flavours: We explored flavours from around the world, from Jamaican jerk soya wraps to Mediterranean gluten-free pastries. It was a reminder that vegan food is as diverse and exciting as it gets!

📚 Learning the Science: We met a chef who opened our eyes to the science behind vegan cooking. Creating flavour and texture from scratch is a whole different ball game, and we’re excited to dive deeper into this topic.

This festival was a treasure trove of ideas, inspiration, and of course, delicious food. Whether you’re a new vegan or a long-time plant-based foodie, events like this are a fantastic way to connect, learn, and enjoy all the amazing flavors our lifestyle has to offer.

Check out our latest podcast episode where we dive into these experiences, and don’t forget to subscribe, rate, and review!

#VeganFestival #WholeFoodVegan #PlantBasedLiving #VeganInspiration #NoCrapNoAgenda #SouthamptonVegan #HealthyEating

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Navigating Vegan Life in Spain: Tips, Tricks, and Tasty Discoveries

Welcome back to The Whole Food Vegan Podcast! 🌱 Whether you're a seasoned vegan or just curious about incorporating more plant-based meals into your diet, we're here to help you enjoy a wonderfully varied, tasty, easy-to-prepare, and nutritious whole food plant-based diet. No Crap. No Agenda.

Living and Eating Vegan in Spain: What We Learned

In our latest adventure, we packed our bags (and our vegan essentials) and headed to sunny Spain for a month of working remotely and, of course, exploring the local vegan food scene. What we found was both surprising and challenging—but ultimately rewarding. Here’s the lowdown on what it’s like to live and eat as a vegan in Spain.

Before You Go: Setting Expectations

Spain is known for its rich culinary traditions, but those traditions don't always cater to a vegan lifestyle. Our expectations were a mix of optimism and caution. We anticipated some challenges but also expected to find hidden vegan gems along the way. And while Spain didn’t disappoint, it certainly kept us on our toes!

Self-Catering: A Vegan's Best Friend

We opted for self-catering accommodation to ensure we could prepare our own meals when needed. This was a lifesaver, as the availability of vegan options in local shops was limited. For instance, we couldn’t find vegan mayonnaise or tofu in the smaller towns, which meant we had to get creative. Making homemade vegan mayo with soy milk, mustard, lemon, and oil became a go-to, especially once we borrowed a stick blender from our Airbnb hosts (pro tip: always ask if your accommodation has one!).

Navigating the Local Markets

Spain’s fresh produce is a dream—think giant, juicy peppers and lemons straight from the tree. However, the way you buy vegetables is a bit different. In many local shops, you’ll need to queue to be served rather than helping yourself. Once we got the hang of it, it was smooth sailing. The fruit and veg are worth the effort, and you’ll never look at a supermarket tomato the same way again.

The Search for Protein: Dried Beans to the Rescue

One of the biggest surprises was the lack of canned beans. Instead, we found dried beans, which required a bit more preparation but ended up being a cheaper and more sustainable option. Batch cooking and freezing portions saved the day—definitely something to consider if you're planning a long stay.

Eating Out: Manage Your Expectations

Eating out as a vegan in Spain can be hit or miss. In some areas, you might find a single vegan option on the menu (hello, salad!). But don’t be afraid to ask—the locals are often willing to accommodate, even if it’s not explicitly on the menu. And if you’re ever near Gibraltar, a stop at Sam’s Kitchen is a must for vegan goodies.

Our Top Tips for Vegan Travel in Spain:

• 1. Self-Catering is Key: Make sure your accommodation has an oven, hob, and ideally a stick blender.
• 2. Batch Cooking is Your Friend: Prepare large quantities of beans, sauces, and other essentials ahead of time.
• 3. Stock Up When You Can: Larger supermarkets have a better selection of vegan products, so grab what you need when you find it.
• 4. Use Google Translate: It’s invaluable for reading labels and communicating dietary needs.
• 5. Bring Your Essentials: Consider bringing small but crucial items like Marmite, spices, and coffee filters.

Final Thoughts: Is Spain Vegan-Friendly?

If you’re prepared to cook and get creative, Spain can be a fantastic place to live as a vegan. The fresh produce is incredible, and there are opportunities to find vegan-friendly spots—if you know where to look. Overall, we’d give Spain a solid 9 out of 10 for vegan living, as long as you’re willing to put in a little extra effort.

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Welcome to another exciting episode of The Whole Food Vegan Podcast, where we bring you the best tips, recipes, and conversations to enhance your plant-based journey. This week, we have the pleasure of hosting Farah Shammas, the Managing Director of the St. Raphael Resort and Marina in Cyprus. Farah shares her journey of integrating veganism and sustainability into a luxury resort, offering a fascinating glimpse into the world of vegan hospitality.

A Mediterranean Vegan Paradise

Cyprus is known for its rich Mediterranean diet, which naturally includes an abundance of plant-based options. Farah highlights how the traditional Cypriot cuisine, influenced by Greek Orthodox fasting practices, offers a variety of vegan-friendly dishes. This accidental veganism has paved the way for delicious plant-based options in many local restaurants.

St. Raphael Resort: A Vegan Haven

As the only hotel in Cyprus with a fully vegan restaurant, St. Raphael Resort ensures that 30% of the menu in all its eight restaurants is vegan. Farah shares her passion for creating delicious, nutritious vegan meals that even non-vegans love. From creamy pasta made with plant-based milk to vegan gyros, the resort offers a diverse and delectable menu.

Sustainable and Vegan-Friendly

Farah’s commitment to sustainability is evident in every aspect of the resort. The spa uses certified vegan products, and guests can even generate energy while working out in the gym! The resort’s holistic approach to wellness and sustainability makes it a perfect destination for eco-conscious travelers.

Cooking Tips and Recipes

Farah’s cookbooks, including "40 Delicious Vegan Recipes," focus on using simple, readily available ingredients to create mouth-watering vegan dishes. She emphasizes the importance of variety and encourages incorporating whole grains, nuts, and seeds into your diet.

Join the Vegan Journey

Farah also offers plant-based nutrition coaching, helping individuals transition to a healthier lifestyle. Whether you’re looking to go vegan or just incorporate more plant-based meals into your diet, her practical advice and delicious recipes make the journey enjoyable and fulfilling.

Visit St. Raphael Resort

Experience the luxury and sustainability of St. Raphael Resort in Limassol, Cyprus. With stunning beach views, a vegan spa, and mouth-watering vegan cuisine, it’s the perfect getaway for anyone looking to relax and indulge in a vegan paradise.

Connect with Farah:
- [Farah Shammas on Instagram](https://www.instagram.com/farahshammas)
- [St. Raphael Resort](https://www.straphael.com)

Listen to the full episode on our podcast and get inspired by Farah’s incredible journey and passion for veganism. Don’t forget to rate, review, and subscribe!

Feel free to share your thoughts and comments with us at [email protected]. See you in the next episode!

#VeganPodcast #WholeFoodVegan #PlantBased #VeganTravel #SustainableLiving #VeganRecipes #CyprusVegan #EcoFriendlyResort #VeganInspiration

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🌱Vegan Fitness with Kate Galley 🌱

Welcome to another exciting episode of the Whole Food Vegan Podcast, where we bring you varied, tasty, easy-to-prepare, and nutritious whole food plant-based meals. No crap, no agenda.

This week, we had the pleasure of chatting with Kate Galley, all the way from Australia, about food, nutrition, and vegan fitness. 🌍💪

Meet Kate Galley:
Kate, a dedicated personal trainer and vegan, shared her inspiring journey from a high-protein, low-carb diet to embracing a vegan lifestyle after watching the documentary Cowspiracy. Her switch wasn't just about health but aligning her actions with her values. 🌱

Key Highlights:

• Vegan Journey: From eating up to 21 egg whites a day to discovering a balanced, protein-rich vegan diet.
• Misconceptions Debunked: Fear of losing muscle or gaining fat? Kate experienced none of these issues and maintained her fitness.
• Protein Sources: Legumes, tofu, tempeh, edamame, lentils, chickpeas, and nuts form her diverse protein-rich diet.
• Meal Prep Tips: Kate emphasizes prepping versatile components like hummus, kale slaw, and sweet potato chickpea burgers to create quick, nutritious meals.
• Personal Training: While her passion lies in coaching vegans, Kate continues to work with all clients, promoting a healthy, plant-based lifestyle.

Kate’s Top Tips:

1. Start Simple: Begin with meals that are almost vegan and swap out ingredients like plant milk or tofu.
2. Balance Your Plate: Ensure a mix of fibrous and starchy veggies, plant protein, and good fats.
3. Stay Confident: Don’t let one recipe flop discourage you—experiment and find what works best for you.

Quick Recipes:

1. Tofu Ricotta: Blend firm tofu with garlic powder, onion powder, lemon, salt, white miso, and nutritional yeast for a delicious addition to salads or baked veggies.
2. Nutritious Bowls: Combine leafy greens, baked veggies, lentils, and a tasty dressing like tahini or hummus for a quick, balanced meal.

Connect with Kate:

Visit StrongBodyGreenPlanet.com for more insights from Kate, including her Healthification Podcast and Plant Positive Journal. 🌿

Stay Updated:
Don’t miss out on our latest episodes—rate, review, and subscribe to the Whole Food Vegan Podcast! If you have any comments or want to be featured, email us at [email protected].

#WholeFoodVeganPodcast #VeganFitness #PlantBasedDiet #VeganLife #HealthyLiving #NutritionTips #Podcast

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Welcome to the Whole Food Vegan Podcast! We're all about exciting vegan food with no crap and no agenda. Our mission is to help you enjoy a varied, tasty, easy-to-prepare, and nutritious whole food plant-based diet. Today, we're thrilled to have Bob and Iris from Solkiki Chocolate join us.

From Passion to Craft
Bob and Iris began their chocolate journey in 2008, driven by Iris's craving for vegan white chocolate. They started experimenting with ingredients, and over the years, they've refined their process to create some of the world's best chocolate—vegan or otherwise. They've been vegan for nearly 30 years and 17 years respectively, and their commitment to quality and flavor shines through in every bar.

Award-Winning Chocolate
Solkiki Chocolate has won multiple awards, often competing against traditional dairy chocolates and coming out on top. Their goal has always been to create the best chocolate possible, not just the best vegan chocolate. This dedication has earned them accolades and a loyal following.

The Craft of Chocolate Making
Bob and Iris use only the finest organic ingredients. Their current cocoa butter, rich with tropical fruit notes like pineapple and mango, is a testament to their commitment to quality. They believe that good chocolate starts with good ingredients and that there's no need to add dairy, which only detracts from the natural flavours.

Savour the Flavour
Eating Solkiki chocolate is an experience. They recommend savouring each piece like a fine wine—take your time, smell it, let it melt slowly on your tongue, and enjoy the complex flavours. Their chocolate is more than a treat; it's a mini meditation, a journey through taste.

Unique and Ethical
All of Solkiki's chocolates are available on their website, offering the freshest product and the most choice. They have around 60 varieties, each crafted with care in their small, dedicated workspace. Their chocolate-making process is meticulous, from roasting and cracking beans to grinding and tempering.

The Future of Solkiki
Despite their success, Bob and Iris remain hands-on in every aspect of their business. They are passionate about expanding the market for high-quality, vegan chocolate and encouraging others to explore chocolate making as a hobby or business.

Connect with Solkiki
You can find Solkiki Chocolate on their website, solkiki.co.uk, and on social media platforms like Facebook, Instagram, and TikTok.

Mention that you heard about them on the Whole Food Vegan Podcast, and they might include a special treat in your order!

Thank you for joining us today. If you've enjoyed this episode, please rate, review, and subscribe to our podcast. For comments or to be featured on the show, email us at [email protected]. See you soon!

Stay connected with us for more exciting vegan content, tips, and recipes! Follow us on social media and join our mission to enjoy a wonderfully varied, tasty, and easy-to-prepare whole food plant-based diet. No Crap. No Agenda. 🌱🍫🎙️

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Dive into Vegan Delights with the Plantastic Cookbook by Gwen Keneally
Welcome to the Whole Food Vegan Podcast! We’re thrilled to bring you a special episode featuring a review of the "Plantastic Cookbook" by Gwen Keneally, followed by an exclusive interview with the author herself. Gwen's cookbook is a treasure trove of vibrant, delicious vegan recipes, making plant-based eating an exciting adventure.

What We’ve Been Eating
This week, we've indulged in a sweet potato Thai green curry from the "One Pot Vegan" cookbook by Roxy Pope and Ben Pook. Despite missing lemongrass, the dish was packed with flavors from sweet potatoes, garlic, ginger, chilies, and kaffir lime, all cooked to perfection in a wok. We paired it with rice noodles for a satisfying meal.

For dessert, we tried our hand at a vegan Bakewell Tart using Carnation Vegan Condensed Milk. The result? A moist, delicious tart that was gone in no time. We followed a recipe from Loopy Whisk, and it’s definitely worth trying if you’re a fan of this classic treat.


Plantastic Cookbook Review
Gwen Keneally’s "Plantastic Cookbook" is a delightful collection of recipes that cater to both novice and seasoned vegans. The book is thoughtfully organized, featuring sections on toast, quinoa, jackfruit, and party recipes, among others. It’s accessible, with easy-to-follow instructions and a focus on fresh, wholesome ingredients.

Interview Highlights with Gwen Keneally
Gwen shares her journey from home cook to professional chef, and how her passion for sharing recipes led to the creation of this cookbook. She emphasizes the importance of making plant-based eating approachable and enjoyable for everyone, whether you’re a seasoned vegan or just starting out.

Our Takeaways

• Quick and Easy Recipes: Perfect for busy days when you need something nutritious and delicious.
• Innovative Ideas: Recipes like peanut wasabi dressing and pesto avocado toast add exciting new flavors to your vegan repertoire.
• Accessible Ingredients: While some American terms might need a quick lookup, the ingredients are generally easy to find or substitute.
• Conclusion
• The "Plantastic Cookbook" is a fantastic addition to any kitchen. It’s packed with creative recipes that will inspire you to explore new flavors and techniques in vegan cooking.

Get Your Copy
Support local bookstores or find the "Plantastic Cookbook" online. You won’t be disappointed!

Thank you for joining us on this culinary journey. Stay tuned for more delicious vegan recipes and tips. Don’t forget to rate, review, and subscribe to our podcast for more exciting content.

Follow us on social media for updates, and if you have any comments or want to be featured on the show, email us at [email protected].

See you soon! 🌱✨

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Its finally here the latest Series 4 of The Whole Food Vegan Podcast is now ready to go live. Here is a rundown of what we will be bringing you.

Sunday 15th of September - Episode 1. A review of the "Planttastic" cookbook by Gwen Kenneally followed by an interview with the author, hear about potato thai green Curry and vegan bakewell tart.

Sunday 29th of September - Episode 2. We interview Bob and iris from Solkiki chocolate, delve into the world of chocolate with us and get a behind the scenes insights into their chocolate making process.

Sunday 13th of October - Episode 3. An amazing interview with vegan fitness and nutrition coach Kate Galley. She gives us quick meal prep tips for delicious and nutritious vegan meals and talks about protein sauces like legumes, tofu And Tempe.

Sunday 27th of October - Episode 4. An interview with Farah Shammas, the inspiring managing director of a resort in Cyprus which has a dedicated vegan restaurant. She's also a vegan author, so you'll get some great tips on vegan hospitality and cooking tips.

Sunday 10th of November - Episode 5. After Mark spent a month in Spain find out what it's like to live as a Vegan in Spain.

Sunday 24th of November - Episode 6. Join us as we interview stallholders at the Southwest Vegan Festival. Discover how vegan sweet treats are made and learn about an interesting and nutritious new seed now available in the UK.

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