Plant-Based Comfort Foods for Fall
With the arrival of the cooler weather, it's time for heartwarming and comforting meals. Soups, stews and casseroles are a staple during these chilly months and lentils really shine in these dishes.
Let’s learn a little more about lentils before diving into a delicious casserole with lentils as the star ingredient.
ABOUT LENTILS
Lentils are easy to prepare and quick-cooking making them an ideal choice for a variety of dishes.
They come in various colours including green, red, brown and black, each offering a slightly different flavour and texture.
Lentils are a "pulse" which is the edible seed of a legume. Other pulses include beans, chickpeas and faba beans.
Lentils are a good source of plant-powered protein ( click here to learn more about plant-based protein).
Additionally, they offer a variety of essential nutrients including potassium, folate, iron and manganese, making them a important part of plant-based eating.
Because lentils are easy to prepare and may be gentler on your digestive system than other beans, introducing lentils into your meals is a good starting point for those new to plant-based and vegan eating. We talk about this in my Plant-Based Eating Essentials Program.
Here's a little trivia about lentils: Canada is the leading producer and exporter of lentils in the world and the province of Saskatchewan produces 95% of the country's lentils.
MUSHROOM & LENTIL GUINNESS PIE
This satisfying dish from lentils.org is a wonderful way to embrace the fall season.
It's easy to prepare and can be served as a weeknight dinner or at a casual dinner party.
It has a rich, umami taste that everyone at your table will enjoy; meat-eaters, vegetarians and vegans.
You'll notice that this recipe is not vegan. Many recipes can easily made vegan with just a few changes.
To make this recipe vegan, consider these simple substitutions:
Vegan Butter: Replace conventional butter with a vegan alternative.
2. Vegetable or Mushroom Broth: Choose a vegetable or mushroom broth instead of beef broth.
3. Vegan Puff Pastry: Ensure you are choosing a vegan puff pastry.
4. Egg Wash Substitute: Instead of using egg wash, use a plant-based milk or melted vegan butter to achieve a similar golden brown.
Get the recipe here.
Lentils are a valuable source of plant-based protein and are very easy to use. So, whether you're a seasoned vegan or just beginning your adventure into plant-based eating, adding lentils to your meals will help create well-balanced and nourishing meals.
Warm regards,
Sally Hayes, Registered Dietitian
Founder of the Plant-Based Eating Essentials Program
If you are looking for more ways to simplify cooking for vegans and meat-eaters, click here to read my article my article 3 Ways to Cook for Vegetarians and Meat-Eaters Without Making Two Separate Meals.
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.
The Benefits of Meal Planning
Meal planning reaps a host of benefits from saving time to reducing stress.
The problem is it can seem overwhelming to get started. Like any helpful habit, starting is the most challenging part so read on to explore some ways to meal plan, look at it’s benefits and learn why meal planning is a habit worth adopting.
TYPES OF MEAL PLANNING
There’s more than one way to plan your meals. Like any good habit, consistency is key and for that to happen you need to find a method that fits your lifestyle.
Here are some meal planning methods.
Weekly Meal Planning - Plan each meal for the entire week. This method works well if you like to know exactly what you will be eating and when.
You can build flexibility in this method by including unplanned days.
Weekly Meal Template- Instead of planning each meal, make a weekly template and then shift the meals around depending on your schedule and how much time you have each day for cooking.
For example, a template might include 2 bowls , 1 pasta, 1 taco night, 1 casserole, 2 stir fries.
This method allows for more flexibility than a set weekly meal plan.
Batch cooking with or without freezing (meal prep)- Spend some time making large quantities of dishes and freeze for use later. You can also make just enough meals for the week ahead.
Tip -Cleaning and cutting vegetables for the week, will save you time in the long run.
Meal Planning App- There are many available! The disadvantage to these tools is that you often need to use the recipes provided in the app. If you like the recipes, it will work for you but if the meals are not your cup of tea then it will not become routine.
These apps can be really helpful for someone new in the kitchen and who doesn’t have a repertoire of favourite meals.
WHAT ARE THE BENEFITS OF MEAL PLANNING1
1. MORE NUTRITIOUS MEALS
When you plan your meals, you can check that they are balanced, with a variety of foods to meet your body’s needs. You are also less likely to use rely on processed foods and restaurant meals.
2. SAVE TIME
Meal planning can save a significant amount of time during the week. By deciding what to cook in advance, you eliminate the daily stress of figuring out dinner at the last minute. You can also prepare some parts of the meal ahead of time, making cooking quicker and more efficient.
3. SAVE MONEY
When you plan your meals, you can make a shopping list and avoid buying items that you do not need. You will also spend less on restaurant meals.
4. REDUCES FOOD WASTE
Food waste is a significant environmental concern. Meal planning can help you reduce food waste by ensuring you only buy what you need and you use what you have on hand. By planning to use up leftovers, you can reduce the amount of food that you throw out.
Meal planning is a powerful tool that can improve your eating habits, save you money and time and contribute to a more sustainable lifestyle. So whether you are a seasoned home cook or a kitchen novice, consider giving meal planning a try and enjoy the impact it can have on your life.
If you are wondering how to cook for vegans and meat-eaters without spending extra time in the kitchen, check out my post “3 Ways to Cook for Vegetarians & Meat-Eaters without Making Two Separate Meals”
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.
3 Delicious Recipes for Vegan Grilling … none of them are tofu skewers
There are many delicious options for plant-based grilling beyond tofu skewers and pre-made patties.
Grilling is a great way to enjoy the beautiful summer weather. The problem is, it’s challenging to think of delicious plant-based dishes for grilling.
Here are 3 delicious recipes which will get you loving vegan grilling. The bonus is that they are enjoyed by vegetarians and meat-eaters!
THREE DELICIOUS VEGAN GRILLING RECIPES
Grilled Corn Salad - This salad, by Green Evi, was loved by everyone I served it to. If you serve this as a main dish, I suggest adding a grain like quinoa to make it more filling. I also grilled the avocado, adding another flavour layer to the salad.
2. BBQ Tempeh ribs - This simple, quick, and easy recipe by, Eat Learn Live, will satisfy everyone. If you have never cooked with tempeh (fermented soybeans), steam or boil the tempeh before marinating.
This enhances the nutty flavour of the tempeh while removing the bitterness which can be present in tempeh.
3. Easy Grillable Burgers - This veggie burger recipe from Minimalist Baker, is my hands down favourite. It’s tasty, satisfying, and stays together on the grill.
There are many delicious options for plant-based grilling beyond tofu skewers and pre-made patties. I hope these recipes will inspire you to explore new plant-based flavours this summer.
If you want to feel confident when going plant-based or vegan, click here to download my free checklist The Top 5 Questions Asked When Going Plant-Based or Vegan
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.
Plant-Based Diets May Help to Lower Cholesterol
Plant-based foods can help lower cholesterol
Learning that you have high cholesterol can be scary but choosing the right foods can influence your cholesterol levels.
A recent study published in the European Heart Journal has some very encouraging results linking plant-based or vegan diets to lowering cholesterol and improving overall cardiovascular health!
UNDERSTANDING CHOLESTEROL
Before we look at how a plant-based diet can impact cholesterol, let’s learn a little about the different types of cholesterol.
Cholesterol is a waxy substance that our bodies produce naturally in the liver. This is known as “blood cholesterol”. Cholesterol is needed to build cells and make vitamins such as Vitamin D and other hormones. Cholesterol is not inherently “bad”, but too much of it can cause health problems.
The rest of the cholesterol in your body comes from foods from animals like meat, poultry, and dairy products. This “dietary cholesterol” circulates in the blood and is stored in the liver.
Tropical oils, like palm oil, palm kernel oil, and coconut oil contain saturated fat that can increase bad cholesterol. Whole plant-based foods, however, do not contain cholesterol.
Low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol moves cholesterol from the liver to the cells. High levels of LDL cholesterol can contribute to plaque build-up in the arteries and increase the risk of heart disease.
High-density lipoprotein (HDL), or “good” cholesterol, helps remove excess cholesterol from the bloodstream and reduces the risk of heart disease.
To help to lower your risk of heart disease, the goal is to lower LDL cholesterol and raise HDL cholesterol
PLANT-BASED DIETS AND CHOLESTEROL REDUCTION
A meta-analysis study ( a statistical analysis that combines the results of multiple scientific studies), “Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials” published in the European Heart Journal on May 24, 2023, examined the impact of plant-based diets on blood lipids, including cholesterol.
The study found that vegetarian and vegan diets were associated with significant reductions in total cholesterol, LDL cholesterol (as well as other blood lipids) compared to omnivorous diets.
To read the study, click here
FOODS TO INCLUDE
The good news here is that if you have already started to include more whole plant-based foods in your meals, you are on the right track!
Here are some foods to consider adding to your meals to help lower LDL cholesterol
Fruits and vegetables: go for a colourful variety to optimize nutritional benefits.
Whole grains: Choose whole grains like quinoa, brown rice, oats, and whole wheat bread.
Legumes: Beans, lentils, chickpeas, and other legumes are rich in fibre and low in saturated fats.
Nuts and seeds: Almonds, walnuts, flaxseeds, hemp hearts, and chia seeds are high in heart-healthy fats, fibre, and plant sterols.
Soluble fibre which is found in oats, flaxseeds, barley, beans, peas, lentils, sweet potatoes, and oranges is especially helpful in reducing LDL cholesterol.
Eat foods high in soluble fibre every day.
FOODS TO AVOID
There are certain foods that can hinder your progress when trying to reduce your cholesterol so be mindful of these.
1. Saturated fats: found in meat, poultry, dairy, and some plant-based oils like coconut, palm, and palm kernel oil.
2. Trans fats: found in many processed and fried foods.
3. Highly processed foods: packaged snacks, fast food, convenience meals.
Remember that just because a food is labeled “plant-based” or “vegan” doesn’t mean that it is nourishing.
A plant-based or vegan diet can help to maintain healthy cholesterol levels when you are choosing whole, minimally processed foods.
If you want to feel confident when going plant-based or vegan, click here to download my free checklist The Top 5 Questions Asked When Going Plant-Based or Vegan
All content and information in this article is for informational and educational purposes only and does not constitute medical advice, and does not establish any kind of patient-client relationship. The information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any medical or health-related decisions.
Exploring Japanese Food Culture
I recently returned from a two week trip to Japan with my son and I’d like to share some of my experiences.
Photo of the Golden Temple, Kyoto, Japan
This was my first trip overseas in nearly thirty years! When the kids were young, we did lots of camping and traveling throughout Canada and the United States.
We also went to Hawaii and Mexico but the last time I was overseas was just before my husband and I were married. We spent three months traveling around South-East Asia.
I was excited about the trip of course and also a little nervous.
It had been a long time since I had done this sort of travel and to be honest, Japan was never on my list of places to visit. I thought it would be very crowded and quite frankly overwhelming but what I found was a beautiful country with kind and friendly people.
Of course, the trains and subway can be crowded but you are not allowed to talk on your phone or listen to music or videos that others may hear. This really made the ride on a crowded bus or train a more pleasant experience.
The streets can be filled with people and cars but just around the corner, you’ll find a green space or a quiet street with almost no one on it. The countryside is beautiful and filled with so many shades of green.
Japanese cuisine is known for its careful preparation, presentation and emphasis on fresh, seasonal ingredients.
This is evident everywhere from small kiosks selling glazed strawberries on a stick to the many restaurants and izakayas ( Japanese-style pub) and supermarkets. We visited the food floor of a fancy department store where the food was beautifully displayed (expensive too)!
Display at a department store food floor, Kyoto, Japan
Some traditional Japanese dishes rely heavily on meat, fish, and seafood however, so I knew that it would be more challenging to find vegetarian or vegan options.
I didn’t want to spend a lot of time looking for or traveling to vegetarian or vegan restaurants, this just wasn’t what I wanted this trip to be about. I decided to be very flexible in my eating and include fish and dairy when needed.
Many of the restaurants that we did visit or check the menu didn’t accommodate both vegetarians and omnivores.
I had assumed that tofu or fish would be available in most restaurants but this wasn’t the case. Casual restaurants often focus on one type of dish, for example, okonomiyaki (savory pancake), and may not have a tofu or fish option.
We did eat at a vegan restaurant which was conveniently located in one of the train stations and I did have some incredible fish and tofu meals so I am definitely not complaining!
Convenience stores in Japan stock a wide range of ready-to-eat meals and snacks from traditional bento boxes, sushi, and onigiri (rice balls) to fruit, salads, sandwiches, and hot foods.
We took advantage of the convenience store a few times for a quick breakfast or after a long day of sightseeing when we were too tired to look for an open restaurant.
Items are individually packaged so I did think about the impact on the environment but I did appreciate that these convenience stores carried something for every taste.
Convenience store in Japan
There is so much to explore about Japanese culture and food including that Japan is home to some of the world's longest living people (due in part to their diet). I wanted to share just some of my experiences while visiting Japan.
If you want to feel confident when going plant-based or vegan, click here to download my free checklist The Top 5 Questions Asked When Going Plant-Based or Vegan
3 Ways to Cook for Vegetarians and Meat-Eaters Without Making Two Separate Meals
Cooking for vegetarians and meat-eaters may seem like a overwhelming task but it doesn’t need to be.
There are ways to streamline your cooking and prep so that you are not making different meals for vegetarians and meat-eaters.
Here are 3 easy ways to cook for vegetarians and meat-eaters without making two meals.
The Divide and Conquer Method
This method works well for soups, stews, curries, and chilis.
You make one base using all vegetarian ingredients and then divide this into two.
One will be the vegetarian version, the other for meat-eaters.
Although there will be two pots to clean up, you are not making two completely different meals so you will save time with the preparation.
Make extra to freeze so that you have a quick meal on hand for those days when there’s no time to cook!
Here’s how to make Divide and Conquer Method work for meal preparation:
If the recipe has meat, decide on a suitable plant-based protein swap. If you are starting with a vegetarian recipe, then you will have to decide which meat to use.
Use a vegetarian or mushroom broth. Mushroom broth works well for beef-based dishes.
Cut up the vegetable and divide them into two pots. Divide the broth and other ingredients and add to the pots.
The plant-based protein will go into one pot and the meat into the other.
Cook as directed and enjoy!
2. The Build Your Own Meal Method
This method works well for tacos, pizza, bowls, sandwiches, baked potatoes, and salads.
Prepare a variety of ingredients making sure to include a plant-based protein and an animal protein. Allow everyone to pick their ingredients and make their own meal.
This is a great way for kids to be involved in meal preparation.
3. Make a Vegetarian Version of a Family Favourite
Use this method for lasagne, shepherd’s pie, spaghetti sauce, and casseroles.
If the meat-eaters in your family are willing to eat a completely vegetarian meal, experiment with some recipes.
You may have to try a few recipes before you find the one that works for everyone.
Once you have found the recipe that works though, you will be able to make it again and be confident that everyone will enjoy it.
Cooking for meat-eaters and vegetarians doesn’t need to be stressful.
Use the above methods to streamline your cooking and save you time.
If you want to feel confident when going plant-based or vegan, click here to download my free checklist The Top 5 Questions Asked When Going Plant-Based or Vegan
How to get enough protein when eating plant-based or vegan
Many people worry about getting enough protein while eating plant-based or vegan.
Vegetarian and vegan diets will provide plenty of protein when your meals are well planned and you are using a variety of plant-powered proteins.
Let’s take a look at the function of protein and how to ensure you are including enough and the right kinds of proteins in your meals.
What is protein and why do we need it?
Protein is part of every cell of our bodies and is needed for:
Growth and repair of all body cells
Helps to build hormones and enzymes
Immune function
Proper functioning of muscle
Transmission of nerve impulses
Amino Acids- the building blocks of protein
Protein is made up of amino acids. Through digestion, the body breaks down the protein we eat into amino acids and it is these amino acids that are then used to make proteins that our bodies need.
There are 20 amino acids that your body needs. Of these,11 are called non-essential meaning that our bodies can produce these.
The other 9 amino acids are called essential or indispensable because our body cannot produce them so we must ensure a dietary source.
The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
When you are eating plant-based or vegan, it is important to eat a variety of plant-based proteins to ensure you are getting all the essential amino acids.
Protein Combining Myth- “Incomplete” and “ Complete” Proteins
Plant-based protein is known as “incomplete” protein because it is missing one or more of the essential amino acids or has less of one or more of the essential amino acids.
For example, legumes are lower in the amino acid methionine and grains are lower in the amino acid lysine.
The exception to this is tofu, tempeh, edamame, quinoa, and buckwheat which provide all essential amino acids.
Animal protein is known as “complete” protein because it contains all 9 essential amino acids.
In the past, vegetarians and vegans were encouraged to combine “incomplete” and “complete” proteins at each meal to ensure adequate intake of all essential amino acids.
Today, we know that as long as you include a variety of plant-based proteins throughout the day, as well as a variety of grains, vegetables and fruits, you will get all the essential amino acids you need.
3 tips to get enough protein when eating plant-based or vegan
Make sure you replace the animal proteins in your meals with plant-powered protein. Don’t just leave out the animal protein or replace it with more grains.
Eat a variety of plant-powered proteins like beans, legumes, tofu, tempeh, along with a variety of grains and vegetables, and fruits every day.
Include a plant-powered protein at each meal. Vegans may need a little more protein and should aim for 3 - 4 servings of plant-powered protein per day.
Getting enough protein while eating plant-based or vegan is easy as long as you know how to do it. Following the three tips above will help you to get enough protein.
Learn the fundamentals of plant-based and vegan eating in our program, Plant-Based Eating Essentials. Learn more here.
3 Tips to Save you Time(and money!) when cooking plant-based or vegan
A lot of people who are shifting towards plant-based or vegan eating are worried about how much time it will take.
When I talk to people and clients about changing to plant-based or vegan eating, they are almost always worried about time.
They think they will spend much more time in the kitchen and no one has extra time these days! I get that.
But whether you are a meat eater, vegetarian or vegan, nourishing meals don't just happen, they take planning and preparation.
Here are 3 tips to save you time (and money!) when cooking plant-based or vegan
1. Meal Plan. Meal planning is one of the best ways to save time (as well as saving money and reducing your stress). No more scrambling and stressing at 5 pm, trying to figure out what you are going to serve for dinner.
You will feel confident because you know what you are serving and you are sure that you have all the ingredients on hand. Like forming any habit, meal planning may take a little while to become consistent, but once you do, you will be happy that you stuck with it.
2. Convenience foods. Yes, that's right, this dietitian is recommending convenience foods. I'm not referring to frozen dinners but to nourishing convenience foods. Using frozen vegetables will save you time when compared to chopping up fresh vegetables.
There is very little nutrient loss when vegetables and fruits are frozen so you will still be getting the nutritional benefits of vegetables and fruits. Avoid frozen fruits and vegetables with added sugar, sauces, and salt though.
Plant-Based Cooking Tip
Canned beans and lentils are a quick way to add protein to your meals. Rinse well with water to remove some of the added salt.
Plant-Based Cooking Tip
3. Cook once, eat twice. Ok, so do I mean leftovers? Well, sort of. For example, on Monday you make a stir fry. Prepare extra vegetables to use on Tuesday for soup or chili or to pack in your lunch. It's that simple!
These are a few of the many kitchen hacks that will save time in the kitchen so that you can spend more time enjoying the meal with your family.
Learn more about meal planning in my article “The Benefits of Meal Planning”