Inspiring change with Tammy Fry: Her story

Thank you to Conversations in Noosa for this awesome podcast, featuring our International Marketing Director, Tammy Fry. This wide-ranging conversation covers topics never heard before from Tammy herself, including what it was like growing up as a vegetarian alongside her father (Fry’s founder, Wally Fry) who was a goat trader at the time, marrying her husband who used to be a hunter, creating as self-defense courses for women, her health and her current diet.


From tree to table: How to have a green Christmas

It’s not even the festive season yet and people are already preempting the growing, new-age year-end tradition: returning unwanted gifts. In fact, over 1/3 of gifts received are returned, with some e-commerce retailers seeing a much higher rate of up to 50%!

So how do we avoid this waste?

Let’s take a few steps back and think about how we can turn frivolous spending into thrifty saving, from imported to locally made, and from garbage to gem.

The question we are asking ourselves is how can leave the lightest footprint this Christmas time.

The way we shop and consume during this holiday season includes not only the presents we buy from family and friends, but also the Christmas décor we purchase and the food we choose to eat.

Choose Plant-Based Food this Christmas

If you truly want to have a sustainable Christmas, then you need to first take a look at your plate, for our food choices have the biggest impact on the environment.

Indeed, livestock and their by-products account 51% of all worldwide greenhouse gas emissions, according to the ground-breaking environmental documentary, Cowspiracy. More than half of the water consumed is for animal agriculture while only 5% of water consumed is used by private homes. Could switching to a plant-based diet and/or reducing your animal protein consumption be the solution to lightening the pressure we put on our natural resources? We think so, and so do some of these famous vegan environmentalists including, Al Gore, Leonardo DiCaprio, James Cameron and more!

Additionally, due to the demand for turkeys during the festive time, “Seasonal Slaughterhouses” are used, with 10 million turkeys killed in the run up to Christmas, according to this study. Turkeys came grow to ten years old but are slaughtered between the ages of 9 to 12 weeks old. Choosing a plant-based diet drastically decreases the amount of suffering caused around the globe for not only poultry but cows, dairy cows, fish and many more.

So what are you waiting for?! Get the almond milk ready for Santa, here are our top 10 recipe ideas for Christmas, or for any festive occasion for that matter! All recipes are cholesterol free, low in saturated fat, high in protein and bold in flavour! Eat your heart out!

Our Top Ten Plant-Based Christmas Recipes


Christmas South African Sausages and Salad

Sweet, crunchy and a little naughty, these glazed Braai-Sausages are a typical local-is-lekker South African meal – with a twist!

Download our Festive Foods Cookbook for the recipe here.


Vegan Christmas Meatloaf Stuffing

What pecan do, you can do better! This is a hearty and rich dish, made with our Country Roast, comes with great depth of flavour and is a great addition to the Christmas table that will delight even the pickiest of eaters! This also works great in sandwiches for the next day. #justsaying

Download our Festive Foods Cookbook for the recipe right over here.


Christmas Toad in the Hole

Quintessentially English, served with our meat-free Traditional Sausages and enveloped in crispy batter, we think this toad in the hole is better than mum’s!

Download our Festive Foods Cookbook for the recipe.


Christmas Stater Prawn and Mango Skewers

For the perfect festive feast entrée, give these Prawn-Style and mango skewers a try. Served with a side of sweetcorn tacos, this creative dish is savoury-sweet, crisp and flavourful.

Download our Festive Foods Cookbook for the recipe here.


Country Roast with Cranberry and Chili Jam

Have a magical, merry and meat-free Christmas with our award-winning Country Roast, recently voted a Xmas Best Buy by The Independent. Served with a gorgeous cranberry glaze and a side of your favourite mash, this dish is perfect whether you have relatives coming over from afar or if you’re choosing to have a more intimate celebration.

Get the recipe here.


Glazed Vegan Gammon

Get your game on with this epic veganised gammon recipe! Glaze, roast and get fancy with our favourite Slicing Sausage/Polony!


Christmas Party Hot Dog Pastries

Let the good times roll with these mini hot dog pastry rolls, made with our ever-popular #frysfans’ favourite: The Hot Dog! Perfect finger food, as an entrée or for the kids! Get the recipe for this fun, tasty and easy party dish right here.


Country Roast with Balsamic Glazed Onions

This oh-so-hearty Country Roast comes with flavourful balsamic glazed onions and perfectly roasted vegetables. We think this is a meatloaf-inspired dish worth celebrating this festive season!

Get the recipe here.


Prawn-Style Veg Platter

This dish brings a breath of fresh air to the otherwise hearty Christmas meals we generally end up eating. Served with dairy-free tzatziki, a selection of your favourite crisp veggies and our Battered Prawn-Style Pieces, this platter is colourful, nutritious and easy to make too.

Find the recipe here.


Christmas Morning Waffles

The festivities continue! Make the morning after count with a stack of bold breakfast waffles, served with crunchy gluten-free Chia Nuggets and sweet maple syrup. Pile them up high!

Download our Festive Foods Cookbook for the recipe here.

Don’t forget that when you go grocery shopping to bring your own bags. Reuse old plastic bags and material ones that can be used again and again over a longer period.

Choose DIY Décor this Christmas

As the stores and malls cram every nook and cranny with festive décor, from baubles, to shiny ornaments, and from tinsel, to flickering lights, why don’t you consider making your own decorations?

Considering South Africa produces 108 million tons of waste per year, it seems all the more reason to cut back on purchases that are on display in the lounge for only a few days. Additionally, many of these purchases are “made in India” or “made in China”. When we shop local, when possible, it reduces our carbon footprint and we can support local businesses thus helping the local economy flourish.

When you go about shopping for fun and festive décor, either make your own (a quick Google or Pinterest search will leave you feeling creatively inspired), purchase from local businesses who treat their workers ethically, and/or choose items that you know will last a good few years.

As a DIY idea, why don’t you consider giving our packaging a second life by reusing our boxes! They come in green, red and white boxes which we think fits into the green Christmas cheer! Hang on the tree as a Christmas tree garland or turn it into a X-Mas wreath

Choose to Donate this Christmas

Avoid the awkward conversation about how much you loved your aunt’s gift that you have already returned to the retailer.

Over and above the countless gifts that are returned, each Christmas, as much as 83km² square kilometers of wrapping paper ends up in UK rubbish bins, enough to cover an area larger than Guernsey, one of the Channel Islands. So rather than wasting time wrapping a gift that ends up being cast away to a remote island, why not donate to a charity in your friend’s or family’s name, assist a community group in need, or invite someone who is without a family to the dinner table. The gift of happiness is surely the most powerful gift to give.

Not sure which charity to give to? Some of our favourite charities include:

Food For Life –

Sea Shepherd –


By making another person or animal feel good, you too will feel good!

We wish you a happy, safe and ethical Christmas.


Celebrate World Vegan Month and win!

The term “vegan” was first coined by English animal rights advocate and founder of The Vegan Society, Donald Watson, in 1944. However, evidence dating back to over 2000 years ago, indicates that people having been making deliberate choices to avoid animal products for centuries. As early as 500 BCE, Greek philosopher and mathematician, Pythagoras, promoted compassion for all species and followed a vegetarian diet.

Fast forward to today and it is undeniable that the awareness around veganism is growing steadily, or should we say, skyrocketing! Last year, Google saw an astonishing 90% increase in ‘vegan’ searches, indicating this trend is not slowing down anytime soon.

What is World Vegan Day?

What began as World Vegan Day, acknowledged on the 1st of November, evolved into World Vegan Week and now, to what we celebrate as World Vegan Month! It’s a month where, around the world, workplaces, restaurants, schools, shops and homes recognize the importance of a plant-based diet.

How and What Can I Win this World Vegan Month?

To celebrate our favourite month of the year, we are giving away some incredible prizes to three lucky winners, with the help from some of our friends, including Faithful To Nature, Wonderbag, Almond Breeze, B-Well, Oh! PoppySeed, Vfoods, EcoGemGem, We are the Wildflowers and Beauty Without Cruelty!

To win your prize worth over R4000, simply share your story of “I went vegan”. If it was a special friend or family member, a compelling film, or a sweet animal, mention them in your story and spread the love of compassion! Competition runs throughout November, aka: World Vegan Month. Enter here to win and share your story on our Facebook page.

What Can I Do To Support #WVM?

  • Organise a vegan-themed lunch at work.
  • Host a plant-based BBQ/braai over the weekend.
  • Make a donation to a vegan charity or animal sanctuary.
  • Organise a vegan tasting night with friends and show how good meat alternatives, non-dairy cheeses and “accidently vegan” food tastes!
  • Take part in vegan outreach (e.g.: hand out nuggets, one-on-one education, demonstrations).

What Has Happened in the World of Veganism?

Are you ready to get involved this November? The year may be drawing to a close but it’s not too late to leave your mark! The bar has been raised though; so much has already happened in the world of veganism this year. From film, to fashion, to adverts and to awards, and from politics to sport, there are many milestones worth noting.

Three major films, centered on different aspects of veganism were released this year, including groundbreaking health documentary, What The Health, Carnage, a new mockumentary that looks at veganism from a slightly different perspective, and OKJA, a Netflix Original film that sheds light on the ethics of eating animals in new ways.

This year, the major luxury brand, Gucci announced that is aims to be more sustainable, by pledging to go fur-free by 2018. Any remaining fur fashion items will be sold at a charity auction, with all proceeds going to the animal rights organization, The Humane Society International.

In the UK, an advert stating that “Humane milk is a myth” was cleared by the Advertising Standards Authority despite complaints from members of the dairy industry saying that it was inaccurate and misleading. Sparking debate around the world, the campaign went viral earlier this year. Moving from print to the screen, UK’s first vegan advert will be shown to millions in cinemas nationwide. With the help of crowdfunding, the advert aims to compel those who see it to acknowledge the reality behind UK factory pig farms.

In the world of sport, There are plenty of strong athletes who swear by a plant-based diet including Novak Djokovic , arguably one of the greatest tennis player of all time; world-renowned ultramarathon runner, Scott Jurek, who has been vegan since 1999 and broke the record for the Appalachian trail – completing the 3522kms in 46 days, eight hours and seven minutes; the famous Williams sisters, holding a combined 30 Grand Slam wins; MMA fighter and winner of The Ultimate Fighter 5, Nate Diaz; England striker, Jermaine Defoe; and Patrik Baboumian, a strongman competitor who holds several world records, including carrying a yoke loaded with just over 550 kilograms – the heaviest load ever carried. This year however was a big one for vegan athletics when the Gloucestershire football team, Forest Green Rovers, made sporting history this year by becoming the world’s first and only vegan football club.  And let’s not forget Lewis Hamilton, who – after announcing going vegan in September – is now a Formula One world champion again following his victory in Mexico in October.

But it’s not all about film, fashion and fun where veganism gets attention. Moving away from tie-dye to a suit and tie, Argentina, Germany and Belgium have made some major meat-free breakthroughs in the politic sphere. Argentina’s Casa Rosada, the nation’s presidential house, now only serves plant-based foods on Mondays, President Mauricio Macri, also participates. The German Environment Minister, Barbara Hendricks, has officially banned meat at all official functions in the name of environmental and sustainability issues. Not too far away, The Flemish Institute for Healthy Life in Belgium launched a revised food pyramid that focuses primarily on plant-based food sources, including tofu, to form part of a healthy diet, with pizza, cookies, soft drinks and bacon falling completely outside of the pyramid!

As we continue to celebrate these achievements, it’s also been an exciting year for Fry’s, having just won the Taste Innovation Award at the world’s biggest food show, Anuga FoodTec Trade Show 2017, and “BEST VEGAN MEAT” at Vegfest UK Awards 2017, Europe’s largest vegan festival. Both awards were given only a week apart!

Join the movement to end animal suffering, tackle climate change, and improve human health by switching to a plant-based diet.


Our top 10 winter recipes

Lettuce, a shrubbery leaf and a carrot. What do these three things have in common? Rabbit food. And it’s certainly not what vegans or vegetarians eat, especially not in winter!

With colder, darker weather coming in, so emerges the desire to stay curled up like a soft tortilla on the couch, watching series, eating comforting, tummy-hugging food. We’ve rounded up our top ten winter-warming vegan recipes that are feel-good, immune-boosting and chilly-weather friendly. From curries to pasta with rich aromas and texture, let’s heat up from inside out this winter.


  1. Saffron Chicken-Style with Thyme Rice and Peas

Winter Recipes

This nourishing and comforting Indian-inspired rice is healing, cleansing and full of wholesome veggies. This bowl is perfect for a frigid wintry day or if you’re feeling sick. Flavourful, low in fat and naturally gluten-free!


  1. ‘Boerie Pretzel Roll’ topped with Asian Chakalaka

A true crowd-pleaser and surprising delight. Spicy and filled with umami flavours , this Asian fusion dish is hearty, absolutely delicious and braai approved. Ready in 45 minutes! Enjoy this filling, traditional(ish) South African meal!


  1. Meat Free Lanieres De Poulet

Winter Recipes

A twist on a classic French recipe. Made on the braai, this warm and inviting meal makes the perfect home-style dinner. Serve this with a bottle of wine, a loaf of country bread, and a fresh salad for a complete meal.


  1. Meat-Free Spicy Lentil Curry with Sausage

Winter Recipes

A heart-healthy, protein-packed curry with just enough kick to chase the germs away! You now have an excuse to stay in tonight and get cozy with this spicy lentil curry served with Fry’s Traditional Sausages


  1. Meat Free Dhal Gosht

Winter Recipes

A very popular recipe in North Indian households and in Pakistan, this dish is made up of combination of chana dhal and gosht. Zesty and flavourful, this healthy and substantial dish makes an awesome one-party feast, and is perfect for a weekday wintery night! Made in 30 minutes!


  1. Grain Orzotto

Winter Recipes


Tuck into a typical northeast Italian meal that is velvety, creamy and wholesome. Made with Fry’s Polony and hearty pearl barley, this grain orzotto is packed with nutrients that will keep the sniffles at bay!


  1. Creamy Chicken-Style Ravioli 

Winter Recipes


A main course that deserves the spotlight! Delicious and satisfying as the original, this ravioli is thick, rich and creamy. With added kale and  Fry’s Chicken-Style Strips, you can be sure to be warm, cozy and healthy!  Cooks in 20 minutes.


  1. Spaghetti and No-Meat Balls

Winter Recipes


A crowd-favourite that will guarantee a standing ovation. Made with Fry’s Asian Spiced Burgers, this no-meat balls spaghetti is a no-nonsense kind of meal. Mouth-watering and satisfying, you can’t go wrong.


  1. Thai Soup

Winter Recipes


You can’t have winter recipe ideas without a soup! Made with only a handful of ingredients, this Thai soup is hassle-free and easy to make after a long, cold day.


  1. Meat-Free Prawn-Style Coconut Curry

Winter Recipes

A delicious Asian-fusion coconut curry that is hearty and brimming with authentic flavour. This super simple meal is best enjoyed when snuggled up with someone you love – and yes, your cat does indeed count!



From piggeries to veggies, this is our story

From the very start (back in 1991) the principle behind how we craft our food has been, and will continue to be the same: Wherever possible do no harm.  This is our mantra and our guiding value. 

I became a vegetarian in the late 80’s for a number of reasons. The most important of these was the obvious cruelty in factory farming and the ravages caused to our total environment by farming for meat. With a lack of protein alternatives available in the market place, and my own personal challenge to stay within the confines of this diet, I started to research and develop foods that created a healthy alternative, thus providing a solution for the breaking of the habit of meat eating, and keeping it fun, and easy. I decided to start making a solution for myself, my family, and of course, other like-minded people who saw giving up meat as a tough challenge.

our story

I started in our kitchen, with our Kenwood mixer and a few ingredients, with Debbie, my wife, and the kids pitching in and helping wherever possible.  The cornerstone of our home recipes was to use the very best ingredients to craft our foods. Thus, it was obvious from the start that MSG, food colourants, nasty chemicals, Genetically Modified ingredients, Hydrogenated fats, cholesterol, and of course absolutely any animal products in whatever form, had to be excluded from our daily development of recipes. What had to be included was a great protein value thus vindicating the argument or common question to vegetarians or vegans about “where do you get your protein”.  All the while, the prime concern I had was to ensure that my own family would in every way benefit from a vegetarian or vegan lifestyle. Lastly, of most crucial importance was that the food needed to taste great. Therefore, taste has no compromise in all of The Fry Family Food Co.’s range of foods, even to this day.

When Fry’s first reached the supermarket shelves, we decided that the same love, care and methods that we used in our kitchen would simply be up scaled without even the subtlest alterations to our home style preparation, was how we would continue to make our food.  Attention to detail with absolute awareness about what would be impacted by our actions, was a prime focus.

“Through my personal choices and actions, I can help change the world” became our mantra and the mantra of our staff and many of our loyal customers.

With all of these guiding principles being our daily practice and motivation, Fry’s has become a well -known Brand in over 25 countries, proving that our bid for the above principles attracts millions of people worldwide.

Want to find out more about our story? Click here.


Our top 10 vegan myths

It’s January! We hope that you are taking on the Veganuary challenge with us. To help you along, we’ve put together some very common vegan myths that you might stumble upon during your vegan month. Let us know on Facebook or Twitter if you can think of any others!


  1. Vegans don’t get enough protein

Studies have shown that most vegans get too much protein. The average American meat eater’s diet contains double the recommended protein, which leads to a higher cancer risk.1 Vegans get their protein from a multitude of sources. It’s plentiful in wholemeal breads, beans, corn, lentils, peas, chick peas, oatmeal, nuts and of course, all of our products!

1 Campbell and Campbell, The China Study


  1. Animals eat each other, so it’s only natural for us to eat them too

Many animals are capable of showing empathy, but the reality is that in the wild, carnivores hunt because they have no choice. If they showed empathy towards their prey they would starve. The same is not true for humans. Humans not only survive, but thrive on a vegan diet and plant-based foods are available in abundance.


  1. You have to eat meat for strength and energy

Today, just about every runner knows that spaghetti is a better pre-marathon meal than, say, scrambled eggs or steak. The Australian Institute of Sport’s list for pre-event meals omitted meat. They added that a ‘well-chosen vegetarian diet contains adequate energy and protein, is high in carbohydrates and low in fat – making it ideal for athletes striving to meet the dietary guidelines encouraged for sport.’ 1

These top athletes didn’t need meat for strength and energy:

  1. Robert Parish, who is one of the “Greatest Players in NBA History”
  2. “Olympian of the Century”, Carl Lewis, who is a gold-medal winner with a heart to match.
  3. Ultimate Fighter winner and King of the Cage world champion, Mac Danzig.
  4. Four-time Mr. Universe, Bill Pearl is a gem for animals, with his healthy vegetarian diet.

1 Higdon, Marathon: The Ultimate Training and Racing Guide, 108-110


  1. Soya contains oestrogen and lowers testosterone

Soya beans contain isoflavones, which are members of compounds called phytoestrogens. Because isoflavones bind to the same receptors in the body as oestrogen, a misconception has built up about soya. The bottom line is that isoflavones are not the same as oestrogen, and do not have the same effect as oestrogen.

Furthermore, a 2010 study looked at whether soya has oestrogenic-like effects in men and lowers available testosterone levels. It concluded: “The results … suggest that neither soy foods nor isoflavone supplements alter measures of bioavailable testosterone concentrations in men.” 1

1 Hamilton-Reeves JM, et al.


  1. But what about fish? I heard that they don’t have feelings

Numerous studies provide evidence that fish do in fact feel pain in the same way that we do. Scientists from the Universities of Edinburgh and Liverpool placed bee venom on fish’s lips. “The pattern of the electrical recordings was typical of those from pain receptors in humans, strongly suggesting that the lips of a fish contain pain receptors…. the neurons show a similar firing pattern to that in the human nervous system when transmitting a pain signal.” 1

1 Lynn Sneddon et al, Do Fish Perceive Pain? May 2003,


  1. Cows have to be milked in order for them to live healthy lives

We interfere with nature by drinking the milk that cows produce for their offspring. Cows are not dissimilar to humans in that they produce milk when they have calves. The reason dairy cows produce so much milk is because they’re impregnated and fed growth hormones by farmers. We’re the only species that drinks milk after infancy.


  1. Wouldn’t there be an overload of farm animals if we didn’t eat them?

Most animals we eat are bred for that purpose.  So if everyone went vegan, there would simply be less of them because we would stop producing them. In the event that the whole world went vegan, it’s unlikely we would be overrun by farm animals. If more people stopped eating meat, causing demand to fall, this breeding industry would start to slow down as it would become less profitable. If everyone stopped eating meat completely, the industry would eventually cease to exist. In the short term, livestock currently being kept for meat and dairy could be rehomed or allowed to live out their lives in sanctuaries.


  1. I’ve heard that plants feel pain too

A nervous system and a brain enable the sensation of pain. These are possessed by humans and animals but are absent in plants. The vast majority of grains raised today are used as cattle feed. It takes 2kg of feed to produce 1kg of chicken. So by eating plants directly, you will end up saving the lives of more plants anyway. 1



  1. Vegan food is boring. What do you eat?

This is a myth that almost all vegans are very happy to challenge. Vegans love sharing their passion for food and you’ll find a real sense of community between food bloggers, chefs, Instagrammers, celebrities, etc. Initially creating food you’ve never made before might seem daunting, but you will be amazed at how quickly you discover new flavours and recipes. There are heaps of places to find inspiration for vegan meal ideas. Check out our recipe section to get started!


  1. One person doesn’t make a difference

What about these ‘one persons’: Isaac Newton, Leonardo da Vinci, Adolf Hitler? Total dedication by one person to his or her chosen cause can make a huge difference. We also forget the influence we have on others as a parent, child, brother, sister, friend or colleague. We don’t just affect the thinking and behaviour of those we influence, but also their contacts – which is a geometrical progression. The question is not “can you make a difference?” You already do… it’s just a matter of what kind of difference you choose to make.




Looking for vegan recipe ideas? Check out our free eCookBooks here!


The ultimate vegetarian braai

If putting cauliflower on an open flame isn’t your idea of a braai then Fry’s has the solution for you.  With our range of products it is possible to have a vegan meal on the braai or barbecue which isn’t just burnt broccoli or seared celery.

If you are looking for vegetarian braai ideas or have someone attending your braai for Heritage day who doesn’t eat meat, there are endless ways to make a delicious meal. Having a vegetarian braai doesn’t mean just eating bread and salad! Go for a meat free fire with the Fry’s Plants On Fire Cookbook (download now), packed with mouth-watering recipes, you won’t compromise on taste.

To whet your we have selected a few recipes from the cookbook:

Vegan Braai


1 box Fry’s Braai-Style Sausages
2 Garlic cloves, finely chopped
1 tbsp Paprika
2 tbsp Brown sugar
1/4 cup Syrup
1 tbsp White wine vinegar
1 tbsp Olive oil
2 tbsp Barbecue sauce
2/3 cup Couscous
2/3 cup Boiling water
1/2 Cucumber, diced
1/2 cup Rosa tomatoes, sliced
1/2 Red onion, diced
2 tbsp Fresh basil
Squeeze of lemon
Squeeze of orange
Salt and pepper
Lemon wedges


Prepare your braai.

Braai sauce: Combine garlic, paprika, brown sugar, syrup, vinegar, olive oil and barbecue sauce. Mix together well and marinade sausages in the braai sauce for 30 minutes.

Cut the sausages while you soak the skewers in water and then thread the sausages onto the skewers. Grill the sausages on the braai, turning and basting continuously with the remaining marinade for 10 minutes.

Cook couscous as per instructions on pack.

Add cucumber, rosa tomatoes, red onion and basil to the couscous. Add the lemon juice, orange juice, olive oil, salt and pepper. Mix the ingredients lightly until combined.

Serve skewers with couscous salad and lemon wedges.

Vegan braai


1 box Fry’s Spicy Curry Pieces
3 Potatoes, peeled and cubed
1 and 1/2 cups Butternut, peeled
and cubed
2 tbsp Oil
1 Onion, diced
3 Garlic cloves, crushed
2 tsp Ground cumin
1 and 1/2 tsp Cayenne pepper
4 tsp Curry powder
4 tsp Garam masala
2 cm Fresh ginger, peeled
and chopped
2 tsp Salt
1 can Chopped tomatoes
1 can Coconut milk
1 cup Green beans, sliced
1 can Chickpeas
6 Rotis
Cooked basmati rice


Prepare your braai.

In a potjie pot on the braai, heat oil and stir in the onion and garlic. Cook for 3 minutes until the onion has softened. Add cumin, cayenne pepper, curry powder, salt, masala and fresh ginger. Cook for 1 minute.

Add the tomatoes, potatoes and Fry’s Curry Pieces. Pour in coconut milk, simmer for 20 minutes. Add water if necessary. Add the butternut, simmer for a further 15 minutes.

Gently stir in the green beans and chickpeas, simmer for 2 minutes.

Garnish with fresh coriander and serve with basmati rice and rotis.

Stand a chance of winning one of 25 Webers! Take a selfie with a box of Fry’s at a braai! Post and tag us on Twitter, Facebook, or Instagram with #PlantsOnFire.



6 Ways to have the best vegetarian Christmas


This collection of vegetarian Christmas recipes and vegan holiday tips will make this year’s festivities the best yet

The festive season is upon us so it is time to throw the diet plan out the window, ready the almond milk for Santa’s arrival and hear your crazy uncle’s latest idea for a “better-than-sliced-bread” invention. The Fry’s family have been in the kitchen and we have come up with some delicious recipes and tips which will make this season’s eatings full of joy and merriment.

1. Glazed Game On
with roasted onions, pineapples and cherry tomatoes.

The Christmas classic gets a meat free spin with our polony. The centre of table will now be complete with a mouth-watering roast infused with garlic.


– Get the Recipe!


2. Vegan Eggnog
With coconut milk and nutmeg (plus a bit of bourbon).

Go dairy-free with this version of the family favourite. We are sure Santa will be happy to have nog with his cookies

– Get cookie recipe!


– Get the Recipe!


3. Mini Hot Dog Rolls
with Fry’s Hot Dogs and sesame seeds.

These are great for starters to get festivities started. Serve with sweet chilli sauce and micro greens.


– Get the Recipe!


4. Vegan Gravy
Gravy baby, yeah.

Gravy goes with everything! Mash potatoes, veggies, you name it.


– Get the Recipe!


5. Poppin’ Pear Salad
Strawberries, pears, pops and greens.

Salads at Christmas? Of course when there are Fry’s Meat Free Pops!


– Get the Recipe!


6. Christmas Pudding
Under the mistletoe. 

You will be pudding this in your mouth because it’s so good.


– Get the Recipe!

Are we missing anything? Let us know on Facebook and Twitter


Vegan and vegetarian crossfit diet


Eating a vegetarian or vegan diet go hand-in-hand with healthy and active lifestyle.  More sportsmen and women across the world are adopting it in order to compete at the top of their game.  Famous examples of vegetarian and vegan athletes include Carl Lewis, Brendan Brazier, Venus Williams, Peter Siddle and Patrik Baboumian (the World’s Strongest man!).  Crossfit is quickly becoming the most popular sport on the planet, we should know because three of the Fry’s Directors (Richard, Shaun and Hayley) are avid crossfit athletes.  We sat down with Richard Kelly to put together a meal plan that you can use as a vegetarian or vegan crossfitter.

Vegan Crossfit Meal Plan

1/4 cup dry oatmeal w/ blueberries and flaxseed oil
1 Fry’s Braai Sausage
Late Morning Snack
1 scoop Protein Powder (mixed in water)
1/4 cup ground pumpkin seeds
1 cup pinto beans, 1/2 avocado, mixed greens, salsa, and a low carb tortilla
1 Apple
Mid Day Snack
mixed raw almonds, brazil nuts, cashews, hummus and carrots
1 scoop rice/pea protein (mixed in water)
1/4 cup ground dried coconut and 5 grams glutamine
1 scoop Protein Powder (mixed in water)
1 banana and 1/2 cup strawberries, and a handful of spinach, kale, and collards, all blended in water
5 grams glutamine
2 Fry’s Braai Sausages
1 cup broccoli florets / Quinoa Burgers with sundried tomatoes
2 cups salad
2 tbsp salad dressing (typically a tahini based dressing)

Need any more tips on how to become a meat free athlete?  Ask Richard on Twitter now!


Vegetarian winter dishes


The mercury is steadily dropping in South Africa and the rain is keeping most of us in doors. To counter the cold we have put together some winter remedies which will warm your tummy right down to your toes. These home-made recipes of vegan and vegetarian soups are packed full of delicious vegetables and won’t disappoint.

So stoke the fire, pick up your blanket and see out the storm with these tasty soups:

Vegan and Vegetarian Soups
Sweet Potato and Sesame Soup with Crispy Fry’s Polony
Lemon and Broccoli Soup
Sweet Potato, Ginger and Coconut Soup with Crispy Fry’s Polony
Lentil, Feta and Red Pepper Soup
Minestrone Soup with Vegan Sausage
Spicy Three Bean & Vegetable Soup

What are your favourite Winter Warmer recipes? Let us know on Twitter .