Category: News

Shopping can be a daunting task, especially when embracing a new way of eating and changing old habits. With thousands of products from which to choose, here are a few ideas to keep you on the right track.

Don’t be scared of the freezer section.

Foods found in the freezer in the supermarket very rarely contain preservatives. Use your home freezer for leftovers, homemade breads, chopped herbs, chopped chillies, homemade dips, smoothie bananas, etc. If you aren’t sure if something is safe to freeze, search online for information.

Keep it simple.

Many staple foods you already buy are vegan. Peanut butter, jams and marmalades, baked beans, dried pasta, rice, almost all bread, many types of gravy granules, vegetable stock cubes, chopped tomatoes, oven chips and hash browns, coconut milk, lots of curry pastes, many breakfast cereals, herbs, spices, tomato sauce, mustard and pickles, olive oil and vegetable oils, soy sauce, fruit juice, tea and coffee, lots of biscuits, crackers and of course fruit and vegetables – fresh, dried, tinned and frozen.

Shop around.

Sometimes the best place to buy veggies may not be the best place to buy dry or frozen foods, so make sure you do your homework when it comes to price, quality and trustworthiness. Shopping online has transformed the way we can purchase our food. You can order organic and locally produced fruit and vegetables from reputable small businesses and have them delivered to your door. Nearly every major retailer offers online shopping, and you can often choose your hours of delivery – no more last-minute, crazy shopping to buy dinner. Pick n Pay ASAP and Checkers Sixty60 have excellent delivery services.

Get vegan versions of your faves.

There are now vegan versions for almost everything, so you can simply switch like for like. In supermarkets, you will find a range of plant-based milks (oat, soya, almond, coconut, hemp, rice, and more) including flavoured milks (chocolate, strawberry, iced coffee) in the refrigerator. There, you will also find a range of plant-based yoghurts in various flavours and styles, and cheeses.

In the freezer section, you will find vegan burgers, sausages, sausage rolls, mince, fish and other convenient products that help you keep the foods you love that just don’t contain the animal parts. Just make sure to double check that they are vegan, a lot of these products contain milk or eggs. All Fry’s products are 100% vegan and are available at all major retailers (Checkers, Shoprite, Spar, Pick n Pay) nationally. You will find them in the frozen vegetarian section, in bright green boxes. x

On the shelf, you will find vegan mayonnaise, chocolate and many more everyday items.

Never forget the golden rule: do not shop when you are hungry.

Avoid pre-prepared meals and convenience meals; they’re often expensive and have very small portion sizes.

Three important health benefits to eating less meat – By Aziwe Booi RD (SA)

Plant-based diets are gaining popularity for many reasons – health being one of the biggest. Over the years I have seen many of my patients benefit from reducing meat. In the week of World Heart Health Day I want to highlight what I see as the three of the most important benefits of eating more plant-based foods:

• Heart Health
• Gout Management
• Healthy Weight

Heart health

As we know, there are two types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). High LDL levels likely means you have too much cholesterol in your blood which will increase your risk of heart disease and stroke[1][2][3].

How will eating less meat help?

Saturated fats, which are hard at room temperature, are found mostly in animal products. These fats increase LDL and your cholesterol levels. A plant-based diet with less or no animal products will offer protein in the form of legumes, soy, beans and meat alternatives like Fry’s all of which are naturally cholesterol free. This means a diet lower in saturated fats and cholesterol. (Important to remember – not all plant-based food sources are better for heart health. Plant-based sources of saturated fat like palm oil and coconut oil should also be limited in your diet to manage your cholesterol).

Another benefit of eating more plants and less meat, especially if you are struggling with cholesterol levels, is plant-based foods are much higher in fibre than meat. Why is fibre important? HDL binds to the soluble fibre in your gut, giving your body the chance to excrete the excess cholesterol when you go to the loo. Make sure that you are incorporating at least 25-35g of fibre daily.

Gout

Gout is a condition associated with the inflammation and swelling of the joints which can be really painful. It comes from excessive uric acid in the bloodstream (known as hyperuricemia) which happens for a few reasons[4].Too much alcohol, excessive weight gain and genetics play a part – but so can eating too much meat[5]. Purine, which forms uric acid, is very potent in meat and meat products.

If you suffer from gout I recommend a reduced meat diet. Some people believe that gout sufferers should avoid soy products. I disagree. Recent studies show that soy can reduce the risk of gout (most especially if you are using them to replace meat).  A variety of protein sources like beans, legumes and soy-based plant meats, as well as diets rich in varied vegetables, fruit and quality non-refined starches will definitely help.

Healthy weight

Obesity can increase the risk of a multitude of health conditions. Unfortunately obesity levels are on the rise in South Africa with 69% of women and 31% of men classified as obese. Studies also show us that one in eight South African children under the age of five are obese.

There are many reasons for obesity, not all of them are diet related. But our diet does have an impact. Less healthy diets with high levels of sugar, excess fat in the form of trans-fats and saturated fats and low fibre foods will increase risk.

A simple way to shift this is to reduce meat intake and incorporate more plants into your diet. Meat products are generally high in saturated and trans fats and low in fibre. Plant-based proteins tend to be higher in fibre and lower in total fat – making it easier to cut down on your overall daily calorie intake which is important for healthy weight management.

Fibre for the win!

When you eat more plant-based foods, you will naturally increase the number of fruits, vegetables, and plant proteins. This means more dietary fibre. Not only does fibre make us feel full quicker and for a longer time, it’s also wonderful for our gut health which is really important for overall health and wellbeing.

All in all more plants and less meat is better for you and for your family!

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[1] Yokoyama, Y., Levin, S. M., & Barnard, N. D. (2017). Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutrition reviews, 75(9), 683–698. https://doi.org/10.1093/nutrit/nux030

[2] Trautwein, E. A., & McKay, S. (2020). The Role of Specific Components of a Plant-Based Diet in Management of Dyslipidemia and the Impact on Cardiovascular Risk. Nutrients, 12(9), 2671. https://doi.org/10.3390/nu12092671

[4] Jakše, B., Jakše, B., Pajek, M., & Pajek, J. (2019). Uric Acid and Plant-Based Nutrition. Nutrients, 11(8), 1736. https://doi.org/10.3390/nu11081736

[3] Pirahanchi, Y., Sinawe, H., & Dimri M. Biochemistry, (2021) LDL Cholesterol. PMID: 30137845. https://www.ncbi.nlm.nih.gov/books/NBK519561/

[5] Li R, Yu K, Li C. (2018).  Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Asia Pac J Clin Nutr. 2018;27(6):1344-1356. doi: 10.6133/apjcn.201811_27(6).0022.

[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 – https://www.facebook.com/seedbytammy

Issued by Genevieve Cutts on behalf of The Fry Family Food Co. For media enquiries please contact genevieve@thelivekindlyco.com 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 www.fryfamilyfood.com

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 www.livekindly.com

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 www.thelivekindlyco.com

It’s the month of LOVE and whether you are celebrating the Feast of Saint Valentine with a beloved face-to-face or remotely due to pandemic pandemonium or using the day to focus on the most important relationship one can have – yourself! Cooking up a storm can be a great way to show your loved ones how much they mean to you. Ditch the risk of crowded restaurants, light some scented candles, turn up that smooth plant-based-cheesy jazz, throw on an apron – maybe only an apron, who’s there to judge – and go to town with these delicious, vegan, Valentine’s Day recipes. Plant-based eating can be a great way to bond over shared ideals for the good of the planet, a healthy body, and mind, and has the added benefit of improving your energy levels, wink!

PRAWN-STYLE RICE SPRING ROLLS WITH SOY GINGER AND PEANUT SATAY SAUCES

These light and flavourful rice wraps are the perfect meal to make together and a great excuse to get a little handsy with your food. The end result is sure to be Instagram-worthy! Hot-tip: For an extra romantic flourish include some edible flowers and get creative with your placing.
https://www.fryfamilyfood.com/za/our-recipes/vegan-prawn-style-rice-spring-rolls-with-soy-ginger-and-peanut-satay-sauces/

CRAFTED SAUSAGE ON A STICK IN A COUS COUS AND POLENTA HERBED BLANKET

Great for nibbling and dipping and whiling away an evening together these golden crumbed sossies on a stick not only look impressive, but they’re also playful and a whole lot of fun to eat.
https://www.fryfamilyfood.com/za/our-recipes/crafted-sausage-on-a-stick-in-a-cous-cous-and-polenta-herbed-blanket/

VEGGIE NICE TORTILLA CONES

This recipe is super easy with a fun and fancy twist! Bright, colourful beetroot hummus contrasted against some zesty guac is a celebration of colour and life, what could be more romantic than that?
https://www.fryfamilyfood.com/za/our-recipes/vegetarian-tortilla-cones/

SPAGHETTI AND NON-MEAT BALLS

Name a more romantic scene than famous spaghetti sharing scene in the classic Lady and The Tramp! Share in your very own spaghetti kiss moment with the bonus of being animal cruelty-free. https://fryfamilyfood.com/za/recipes/spaghetti-no-meat-balls/

Valentines Day Truffles

Is it ever really Valentine’s Day without chocolate involved? Pull out all the stops with these handcrafted delicacies from The Fry Family’s own Tammy Fry to finish off your evening with a flourish.

Want to get more recipes? Head over to our cookbook page where there are dozens of free creative plant-based recipes for you to download.

We are proud to announce that our beloved Big Fry Burger has been awarded the top spot in the “Plant-Based Food” category at the 2020/2021 Symrise Food Review New Product Awards.

We knew from day one that the Big Fry Burger would be one of the best plant-based burgers on the market, and we love that it has been recognized by one of South Africa’s top product innovation awards.

The ‘Plant-Based Foods’ category is a new addition to the Symrise Food Review New Product Awards and we can’t wait to see it grow from strength to strength.

Says Tammy Fry, co-founder and Global Brand Lead of Fry’s, “We launched the Big Fry Burger in 2020 in response to massive consumer demand for a local, affordable vegan burger patty that had the same sizzle, taste and texture as a ground beef burger. The Big Fry Burger ticks all of these boxes, and is a firm favourite with vegans, vegetarians and flexitarians alike.”

Tammy adds that awards like this show a growing demand for plant-based foods by retailers, food service and consumers. “The category is now a mainstream offering and this opens up incredible opportunity for product innovation both in-store and out of home.”

This study of the world’s best diets, clocked the flexitarian diet as the best for weight loss, and second best for diabetes management (along with the vegan diet).

Why is this important?

Stats SA tells us that diabetes is the leading cause of death in South African women which is alarming considering that type 2 diabetes is primarily a result of lifestyle choices and can be avoided.

How can being a flexi help?

One of the leading causes of type 2 diabetes is obesity. A balanced flexitarian diet rich in whole foods and vegetables is great for the day to day management of diabetes but can also help those who want to maintain a healthy weight without going completely vegan.

So what is a flexitarian diet?

‘Flexitarian’ is a combination of the words ‘flexible’ and ‘vegetarian’. It’s the best of both worlds for making small manageable dietary changes as you can alternate between meat focused meals and plant-based ones. Typically, a flexitarian will eat predominantly plant-based with smaller amounts of meat.

South Africans want to be healthier!

We all know that we are a meat-loving country. SA ranks as the 9th highest beef consumer and 11th highest for chicken. But nowadays lots of people are loving the idea of swopping their meals with meat-free options – many of them for health reasons. A study by KLA shows that a quarter of South Africans want to eat less meat and 47% of them want to cut down on meat for health reasons.  

How do things like Veganuary help?

Movements like Veganuary are really helpful because they make it easy to try plant-based without completely committing to a total life-change. Plus when you decide to do plant-based for a month, you start to see results really quickly.

Some advantages to being flexitarian:

1. Less risk of heart disease – A high fibre diet is good for the health of your heart. Meat has zero fibre, while plant-based foods including meat alternatives tend to be higher in fibre.
2. Weight loss – plant-based foods can have less calories so having more of them in your diet (and choosing the right ones) is going to help with healthy weight.
3. Better for the environment – animal agriculture has a much greater impact on the environment so by cutting some of the meat out of your diet you are lessening your impact on the planet.  

But remember, keep it simple and do not strive for perfection – it is your journey so enjoy the process and make it your own.

Labels can be so daunting! Vegan, plant-based, vegetarian, fruitarian, pescatarian, omnivore, herbivore, carnivore and now “flexitarian”?

Some people try to avoid labels because they know that with titles come restrictions. Did you “catch” a vegan accidentally eating some mayonnaise with egg in it and give them a hard time? What if you’re vegan and you genuinely just want to eat a dairy cheesy pizza. Does that mean you’re not vegan anymore? It’s kind of like being on a diet for your health. You might stick to healthy carbs, good fats and exercise, but what if you have a slice of delicious chocolate cake? Did you ‘break’ your diet? Lose all your progress? Of course not.

It’s all about owning your own journey and being gentle with yourself.

So what are the KEY differences between VEGAN, VEGETARIAN and FLEXITARIAN:

1. Who eats meat?

Vegans never eat meat or any form of animal product including dairy, eggs and honey. Vegetarians will eat eggs and dairy, but they don’t eat meat. Flexitarians eat meat ‘occasionally’ but their focus is on eating mainly plant-based, often for health reasons.

2. Who eats eggs, cheese, and milk?

Vegans don’t, but Vegetarians and Flexitarians do.

3. Which one is better for the environment?

This is a complicated debate but when breaking it down to its simplest form, a vegan diet has less impact than one that includes meat. Every meat-free meal can make a difference to both your health and the health of the planet.

4. Which diet is healthier for you?

This depends on the person. You could be vegan and only eat deep-fried vegetables or eat a lot of unhealthy fats and carbs. Whether you eat meat or not, it’s always important to have a balanced diet rich in varied fruits and veggies, good fats and proteins and unrefined carbohydrates. The trick is in finding the healthiest swops for your meat proteins.

5. Which diet is easiest to follow?

Again, this depends on how much research and meal prep you do. With any diet, finding an online community and like-minded people will give you the best chance. Sign up for Veganuary and join our Facebook Page to find support and like-minded people.

Not sure where to start?

Find your personal ‘food identity’ and experiment with some meat replacements. It’s so much fun trying new recipes. Pssst: your friends & family might not even be able to tell the difference! Here is a plant-based snacking idea that both vegans and flexis will love – the Afternoon Snack Platter with Dip using Fry’s Chicken-Style Nuggets or our delicious No-Meat Balls.