Plant-Based Cooking tips, Nutrition and Culinary Career Blog

The claim that cooking destroys nutrients has been repeated so often it's become common knowledge. Raw food advocates argue heat strips vitamins and enzymes. Cooked food advocates counter that heat unlocks calories and makes nutrients more available. Both are right about specific things and wrong about the whole picture. Here's what the science actually says — and why the sensible answer isn't raw or cooked, but both.

The Essential Vegan Supplement Guide: What to Take and Why

Not all carbs are equal. Here's what the science says about carbohydrate quality, resistant starch, and gut health on a vegan diet — and why low-carb culture got it wrong.

By Ashish Santhalia, Co-Founder, The Vegan School Grilled Tofu Salad Protein is the most questioned nutrient in plant-based nutrition — and also one of the most misrepresented. Most guides on the subject list impressively high protein figures for legumes, repeat the advice to combine proteins at every meal, and leave readers with the impression that getting enough protein as a vegan requires careful, constant management. Most of those figures are wrong. The combining advice

How They Differ in Absorption and Storage in the Body By Ashish Santhalia, Co-Founder, The Vegan School Not all vitamins behave the same way in the body. Some dissolve in water and pass through in hours; others dissolve in fat and accumulate in tissue for months. The distinction determines how they are absorbed, how much can be safely taken, and how a plant-based diet should be structured around them. The One Principle That Explains Everything Solubility determines almost ev

Learn why vitamin D is vital for bone health, immunity, and mental well-being. Discover daily requirements, deficiency symptoms, and the risks of too much or too little vitamin D.

Discover why calcium is essential for bone health and overall wellness—especially on a vegan diet. Learn about bone remodeling, osteoporosis prevention, daily calcium needs, and the top 10 plant-based calcium-rich foods.

By Ashish Santhalia, Co-Founder, The Vegan School Getting enough iron on a vegan diet is achievable — but it works differently than on an omnivore diet. Non-heme iron, the form found in plants, is absorbed at a lower rate than heme iron from animal foods. That gap is bridgeable with deliberate food choices and a few consistent strategies. This post covers the best plant-based iron sources, how to maximise absorption, what interferes with it, and when supplementation warrants