Simple Swops

Going plant-based has often been cited as one of the best things one can do to take care of one’s health. Whether you choose to eat a Mediterranean, flexitarian, pescatarian, vegetarian or vegan diet – reducing the amount of meat in your diet and eating more fruits and veggies is going to be good for your body:

  • It’s good for your heart.
  • Decreases your risk of Type 2 Diabetes.
  • Helps with weight maintenance.
  • Reduced risk of cancer.
  • Good for your gut.

But we know change is hard! Especially changing what we eat. That’s why we’ve crafted quality plant-based meats that make your plant-based journey as SIMPLE as a SWOP while still giving you that juicy, delicious comfort of a meal you know and love.

Here are some of our top easy plant-based recipes, using our fan-favourite products to help you whip up a delicious meal the whole family will love. Let’s see if they can even tell the difference? All it takes is a SIMPLE SWOP – let’s show you how.

1. Kid’s Snacks

Busy little bees need all the energy they can get to perform their best and mom’s-on-the-run need food they can trust that’s ready in a flash! Don’t we know it!
That’s why we’ll never compromise on the quality of our products. They are GMO and MSG free. Serve your little tot pure plant-powered protein to help them reach for the stars and beyond!
Try popping a few Chicken-Style Nuggets (ready in 9min in an Air Fryer) in their lunchbox or whip up an easy platter of crunchy veg and delicious No-Meatballs for everyone to tuck into over homework or in-between meetings. Picky-eater approved!

2. Pasta

Nothing beats a comforting and delicious bowl of pasta after a long day! It’s quick, it’s filling and can be jammed packed with nutrition – a crowd pleaser for certain.   Serve up classic Spaghetti and Meatballs, but SWOP out the meat for our No-Meatballs and slash that cooking time to 20min without needing to compromise on taste or satisfaction! That’s an easy mid-week dinner that just makes sense. Or what about that ‘ol faithful – Spaghetti Bolognese? SWOP the mince for our Pea-Protein Mince – it cooks in 5min! Not only are you choosing better for your body and the planet, but you’re saving on time! Family meal-time made simple and satisfying. Let’s kick it up a notch…

3. Pap ‘n wors

But let’s make it bright, beautiful and powered by plants! Our Big Fry Boerie is the leading character in this mouth-watering recipe.

If you’re craving that juicy Boerie bite of a South African staple – look no further! As seen on Ultimate Braai Master, this Boerie holds its own under the most discerning critiques. Cook it exactly how you’d cook a meat-based Boerie and serve it with polenta or pap and generous spoons of that hearty salsa. More is more.

4. Family Burger Night

What could be more fun than a build your own burger night round the kitchen table?!

Flip some Big Fry Burger patties in the pan or on the braai for only 10min and serve up a whopping 20g of protein per patty with ZERO cholesterol! Ever notice how a meat-based patty shrinks during cooking? Not our patties – what you see is what you get – a generous, juicy, pure plant-powered protein just waiting for you to sink your teeth in! Slapped in between some fluffy buns with all the toppings and a side of chips – that’s a family winning dinner that’s sure to impress!

Here’s what some of our Fry’s fans have to say about their plant-based journey:

“Much more better on the gut. Less inflammation in the body. Both my boys will choose Fry’s burger and sausages over any meat burgers and sausages.”

“ We are on Fry’s meat for 3 years now and my husband’s kidney function were 22% at the time that we started. It is on 63% now and the Dr’s can’t believe he is recovering. We do not eat any animal protein since we started on Fry’s meatless meat. “

“I feel good, more healthier, energetic and ready for my day ahead”

“There’s so many ways that I use my Fry’s plant products, it’s the way my meals are prepared that my family and I don’t feel like we missing out meat, it’s about the flavour profile and cutting out on meat and incorporating plant based goodness makes us feel lighter indeed 🌿”

But we want to hear from you! Is choosing plant-based helping you feel better? What struggles are you face with for choosing plant-based? Join our community of people just like you for support, recipe ideas, tips and hacks. Welcome to a movement  of people driven to live better and feel better! #thefutureisplants


Plant-based cookbook represents South Africa at Gourmand World Cookbook Awards.

[MEDIA RELEASE – 2 March 2022]

It was announced yesterday by Penguin Random House Publishers that the plant-based cookbook and lifestyle guide, Made with Love & Plants, written by Tammy Fry, has taken the prestigious “Best in South Africa” spot for the category “Corporate Tie-In” at the Gourmand World Cookbook Awards.

Making the awards shortlist of sixteen nominees down to six, Tammy’s book will now compete for Best in World at an awards ceremony in Sweden taking place in early June 2022 at the Umea Food Symposium.

On their website, the Founder and President of the Gourmand Awards, Edouard Cointreau said that the selection of the Gourmand Awards give an overview of the best around the world – showing just how prestigious these awards are. “In total, we estimate there are now over 100 000 food and drink culture books and documents every year, in print or digital, free or paid, with or without ISBN…. There is approximately 1% chance to be selected [on] this Gourmand Awards list!”

Tammy poured years of learning in the plant-based space into Made with Love and Plants. “I am thrilled with this acknowledgment. When writing the book I really tried to tap into my lived experiences as a plant-based athlete, nutritionist, advocate, mom and marketer to create something that was authentic, inspiring and easy to use,” says Tammy Fry.

“My dream was always to create something valuable and accessible that both inspires people to explore their own journey and support those that are already on one,” she adds.

Beverley Dodd, lifestyle publisher at Penguin Random House in South Africa says that a plant-based cookbook created by one of South Africa’s leading advocates for the lifestyle was an obvious choice for them.

“Tammy’s deep experience and understanding of what plant-based living means shone through in this book. It is a beautifully relatable, easy to follow guide for anyone, at any stage of the journey.”

Beverley adds that Penguin Random House, who were also recognised by the Gourmand World Cookbook Awards as Best Cookbook Publisher in South Africa, have seen a notable increase in demand for plant-based lifestyle content.

“There has been a definite increase in awareness around health and environment when it comes to food choices and our Best in South Africa winners reflect this. Congratulations to all the authors – we could not be more proud of you.”

Made with Love and Plants is packed with 75-plant-based, whole food recipes and loads of easy-to-follow information for people wanting to introduce more of a plant-based lifestyle. Tammy explains that she created her recipes through trial and error to make them as simple as possible. “I know what has worked for me and my busy family and I have tried to impart those learnings in the book.”

Tammy’s whole life has been fundamentally linked to the growth of plant-based living. As one of the Fry daughters, and a co-founder of The Fry Family Food Company, she has been at the forefront of helping her parents pioneer plant-based foods in South Africa and across the globe.

Chief Marketing Officer of LIVEKINDLY Collective Mick van Ettinger says that this kind of recognition is an incredible acknowledgment of the power of real stories behind real brands.

“I love how this beautiful cookbook, created with such love and passion by Tammy, has been so prestigiously recognised for its corporate tie-in to the Fry’s brand. The incredible work the Fry family have done in building their brand, pioneering plant-based living and supporting new and existing consumers to explore their own journeys grew out of an authentic desire to gently change the world. The brand, the family and their story are intrinsically linked in a truly authentic way – and this award reflects the strength of that.”

LIVEKINDLY Collective is the global plant-based food company that joined forces with the Fry’s brand in 2020.

Made with Love and Plants is available through all major book retailers.

IG – @tammyfry_

Facebook –

Issued by Genevieve Cutts on behalf of The Fry Family Food Co. For media enquiries please contact or 082 546 4043.

About The Fry Family Food Co.

It all began in the Fry family kitchen in South Africa over three decades ago, where Wally and Debbie Fry learnt how to make delicious meat-free burgers and sausages to feed their family.

Debbie and her daughter Tammy (both born vegetarians) had persuaded Wally (an avid meat eater) to give up meat. On a mission to find nutritious and satisfying meat alternatives for his family, Wally started experimenting in their kitchen.

30-years later, the Fry’s award-winning range of vegan products is available all over the world and the brand, under the continued guidance of Tammy, has pioneered the plant-based food space by making tasty meat-free alternatives that are simple and fuss-free.

The Fry’s range of vegan food was awarded Best Vegan Meat in the VegFest Awards in the UK two years in a row (2020 and 2021). In 2021 the brand’s Chicken-Style Burger was the only plant-based chicken burger to make it onto abillion’s Top 10 Plant-Based Burger list and their ‘beefy’ Big Fry Burger won the inaugural Plant-Based Food Award at the Symrise Food Review New Product Competition. In 2022 Tammy Fry’s cookbook, Made with Love and Plants, received a prestigious Gourmand World Cookbook Award.

In 2020, The Fry Family Food Co. joined forces with LIVEKINDLY Collective as part of a leading global movement to make plant-based living the new norm. This unique collective is now on track to become one of the world’s largest plant-based food companies.

Fry’s website is

About LIVEKINDLY Collective 

LIVEKINDLY Collective was founded by Blue Horizon Group on the belief that plant-based alternatives have the power to make the global food system sustainable. Its mission is to make plant-based living the new norm.

As a collective of founders, entrepreneurs and business leaders from across the globe, LIVEKINDLY Collective is uniquely positioned to create impact with speed, at scale.

Through its portfolio of brands, Oumph!, The Fry Family Food Co., LikeMeat, No Meat, and The Dutch Weed Burger, LIVEKINDLY Collective is providing consumers around the world with healthy, sustainable and delicious food options.

Furthermore, the company is the voice of the plant-based movement, communicating informative, entertaining and inspiring content through its media and lifestyle platform, LIVEKINDLY, at

LIVEKINDLY Collective has 500 employees and sells in more than 40 countries around the world.

LIVEKINDLY Collective was recently awarded Best Plant-Based Business in the World Plant-Based Awards 2021.

To learn more, visit