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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