Hello, everyone! I hope you are staying safe and well. Today’s post touches on a topic I’ve mentioned in previous posts (1,2,3) but I think deserves its own post: are greenhouses environmentally friendly? First, a quick history of greenhouses and how they work.

Greenhouses have become an essential part of our food systems, especially in Canada where seasonal weather prevents us from growing certain fruits and vegetables in the winter. With new emergency protocols for COVID-19 restricting activities within greenhouses, it is clear how deeply intertwined greenhouses are in our food system. Modern greenhouses came about in the 16th century, but the idea of growing plants in a controlled environment dates back to Roman times. While modern greenhouses bloomed in European countries, today there are many variations and techniques across the world for greenhouse agriculture.

How do greenhouses work?

The purpose of a greenhouse is to utilize heat and light to encourage plant growth without threat from external environmental factors like wind, snow or predators. Modern greenhouses are made of glass, plastic or fibreglass, which are excellent at allowing the sun’s rays (incoming solar radiation) to pass into the enclosed space, where the greenhouse’s infrastructure absorbs the radiation to heat the space. If anyone recalls from grade nine science, the greenhouse is an example of selective transmission! Greenhouses range in shape and size, from small, personal structures in backyards to large, public tourist destinations that are characteristic of some municipalities.

Greenhouses in Canada

Not surprisingly, greenhouses are very important to Canada’s agricultural sector, which is valued at $2.5 billion in the national economy. While greenhouses operate across the country, eastern provinces like Ontario and Quebec use Euro/North American-centric greenhouse strategies (plastic + glass) whereas western provinces (British Columbia) use Dutch strategies (glass). This is largely due to the different climatic and light conditions across Canada. Nationally, our largest greenhouse-grown crops are tomatoes, cucumbers, peppers and lettuce – you will recall from my What’s in Season: Spring Edition post that all four of these items are on there, most of which are available year-round because of greenhouses. Canada’s flower sector also flourishes (get it?) in greenhouses, with tulips, roses and gerberas being our top three crops.

benefits of greenhouses

food security

One of the most obvious benefits of greenhouses is that they promote food security. For communities with seasonal weather (like Canada), it can be very challenging to grow a large variety of foods year-round. Greenhouses allow you to grow produce in a controlled environment, so even if it’s -20°C outside you can still have fresh, healthy produce inside. This is especially important in communities that struggle to grow food outdoors even in the warmer months because the soil quality is poor, there isn’t enough sunlight, rain is scarce or other factors. For communities in Nunavut where conditions are known to be very poor for growing, greenhouses have been a way to provide locally grown food, rather than spending thirty dollars in the grocery store for grapes – seriously. 

jobs

Again for places like Nunavut, the job market can be limited. In 2017 for instance, Nunavut’s unemployment rate was 17.7 percent versus the national rate of 5.7 in 2019. Even in Ontario, greenhouses provided more than 80,000 jobs in 2016. The more greenhouses there are feeding a community, the more jobs that are available because someone needs to tend to the plants and complete regular maintenance/quality checks of the greenhouse itself.

self-sovereignty

Self-sovereignty is when you have control or ownership over the things in your life – you have independence. For many communities without localized food systems, their need to import foods greatly reduces their sovereignty. They are subject to fluctuations in market prices, taxation, crop vulnerability and more. In contrast, by growing their own food they directly control what crops are available and avoid tricky market schemes. Sovereignty is important for communities to feel strong, connected and independent. Especially if they have struggled in the past to support themselves due to natural disasters, food insecurity, poverty, crime or a host of other reasons, promoting self-sovereignty through a localized food system is a step towards a brighter future.

drawbacks of greenhouses

Unfortunately, there are some drawbacks that should be considered when looking at the environmental impacts of greenhouses. While they may be able to provide abundant food supply year round, this is not without a cost.

energy demands

One of the great things about greenhouses is that they can provide food all year round, growing things day and night. However, to do this means greenhouses are also constantly sucking up energy. The energy requirements of greenhouses account for 50 percent of the total production costs. In Ontario, greenhouses use almost 1.4 terawatt-hours electricity each year; that’s equal to the electricity demands of 155,000 homes. Lighting is a significant energy-sucker in greenhouses, consuming 752,000 megawatt-hours in 2018 alone and making lit greenhouses require ten times more energy than unlit greenhouses.

Water usage

The great thing about a greenhouse is that even if you live in a drought-prone area your crops can thrive. As a result, a greenhouse can demand a lot of water to keep crops alive year-round. For instance, one study found the water demands to produce one kilogram of tomatoes ranges between 38 to 50 litres per kilogram. Considering the fact that Canadian farmers produced over 540 million kilograms of tomatoes in 2019 alone, that is A LOT of water being used. However, there are sustainable methods to irrigate and hydroponically grow crops in greenhouses. Instead of relying solely on municipal water supply that pumps from groundwater or water bodies, greenhouses can use rainwater catchment systems to provide some or all of their water needs (depending on the greenhouse size and climate). Other options include drain water retention (and of course sanitation) or drip irrigation. For interesting information on water usage for greenhouse crops in Canada, check out this resource.

infrastructure

When you think about what goes into building and maintaining a greenhouse, there’s a lot. Not only are the upfront costs high because of the materials and for hiring an expert to build a greenhouse, but ongoing costs can be steep as well because of the electrical, heating and water demands. For instance, 80 percent of energy used by greenhouses is used for maintaining the temperature of these very sensitive environments. To keep the greenhouse running smoothly, regular costly maintenance is needed. As for the materials to build a greenhouse, things like glass, metal, wires and more are resource-intensive to produce and maintain. The production and travel of these materials produce greenhouse gas emissions, contributing to global warming. Greenhouses take up space that could be used for other open farming activities and trap all their positive products inside (like the plants which create oxygen and absorb carbon dioxide). Nonetheless, there are innovations being made to make greenhouse structures more efficient and eco-friendly.

final thoughts

Overall, I do not believe you can definitely say that greenhouses are “good” or “bad” for the environment. As with anything, there are benefits and drawbacks. I do think that greenhouses offer many amazing benefits if handled properly that go beyond food production, such as the socio-cultural factors I discussed earlier. 

What do you think: will greenhouses be the future for our farming industry? Let me know in the comments!

If you enjoyed this post, you will love these ones:

• Organic versus local foods: which are better?
• How to eat sustainably in the winter
• What is food insecurity?
• The truth about farmer’s markets

As always, thank you for reading. Until next time!

The post Are greenhouses environmentally friendly? appeared first on Clear the Air.

Today we are going to talk about how to repurpose food scraps. Why? I am passionate about reducing food waste because it is an avoidable problem that ANYONE can help solve. Did you know that Canadians waste 40 percent of all their food? Of that, 63 percent is still edible, equating to $1,100 of household earnings lost annually or 2 percent of the national GDP through food waste alone. Meanwhile, there are families and entire communities that struggle to put food on the table each day. 

This is unacceptable, and it is up to us to reduce our food waste, balance our supply chains, and rebuild a sustainable food system. One way to do that is to repurpose some of those food items being thrown out each day.

What counts as food "waste"?

An important thing to note is that there is a difference between food waste and food loss. As defined by the Food and Agriculture Organization of the United Nations, food waste is: 

the decrease in the quantity or quality of food resulting from decisions and actions by retailers, food service providers and consumers.

Food waste can occur in many ways, including:

• Removal of produce from store displays because they do not appear “normal” in size, colour, shape, etc.
• Disposal of foods because they are nearing their “best before date” or “expiry” even if the foods are safe for consumption.
• Leftover foods from restaurants, hotels, etc. that accumulate in large quantities as a result of events or regular practices.

In contrast, food loss refers to the actions taken by food supply chains, as opposed to food waste where the actions are determined by retailers, food service providers and consumers. In other words, actions during the supply chain (harvest, slaughter, etc.) that result in foods being discarded before they reach retailers.

Today we are going to focus on food waste because, as consumers, this is the problem we directly contribute to, and represents where we can take the most action at the individual scale. 

What waste can we reduce?

Food waste falls into two main categories: avoidable and unavoidable food waste. Avoidable food waste includes food items that are still edible, such as dairy products, lumpy produce or other items that are not dangerous to consume yet are still discarded. Unavoidable food waste includes those that have realized their utility, no longer providing nutritional benefit or purpose. This can include eggshells, fruit and vegetable peels, bones and other foods we don’t normally eat.

I do not believe that food waste can be unavoidable. In fact, I think all food items can be repurposed in some way, shape or form. That’s why I want to share ways for you to repurpose your food scraps, or “unavoidable” food waste. Without further ado, let’s check out how to repurpose food scraps in five ways.

1. Good for your garden

Food scraps are amazing for your garden because they can replenish nutrients, providing your plant with healthy, natural fertilizer. Eggshells are a great example. They provide calcium, which is important for building the cell walls (like the “skeleton”) of plants to make them strong and healthy! To use eggshells in your garden, you first want to grind them into small pieces or powder using a blender, mixer, or mortar and pestle. The finer the pieces, the faster they will decompose – eggshells take a while to break down. 

Sprinkle them into the soil of your potted plants, or till them in the soil of your outdoor garden. If you do decide to use eggshells in your garden, it’s advised that you first wash and allow the shells to sun-dry before handling (they can carry salmonella). No, they won’t smell! 

Other great food items to use in the garden include coffee grinds, banana and orange peels to repel various insects and animals while providing your garden with extra nutrients.

2. Haven't started your garden yet? Now you can.

Onions, garlic, root vegetables, lemongrass, avocados, leafy greens, the list goes on. You can propagate these plants simply using the leftovers you may typically throw out! For onions, simply place the root end in enough water that it covers the root base entirely, and watch it grow within a few days. For garlic, plant a full clove in soil root-down so that a sprout can emerge from the top. Avocado plants are a bit more complicated (but still doable for anyone!) and usually don’t bear fruit, but this tutorial can help you get started.

3. bones to broth

While I no longer eat meat, my family does, and I always encourage the family to save the bones after Christmas dinner or from a roast chicken to make bone broth. It’s very simple to make. All you need to do is boil the bones in water and spices for several hours; you could also make it in an instant pot or pressure cooker. Bone broth has many health benefits, can be used in a variety of recipes, or enjoyed on its own when you’re feeling ill. For a detailed guide on how to make bone broth, check out this page.

Fret not, plant-based eaters: you can also make vegetable broth! This recipe shows you how to make use of frozen vegetable scraps to make broth. Since it also requires you to use whole items (garlic, onion etc.) you could make a soup simultaneously and then save the extra broth for other recipes.

4. Rinds and peels make amazing Tea

I got inspired to do this by my Airbnb host when I attended the Leading Change Forum in Vancouver. While they weren’t making tea, each morning they boiled lemon and ginger scraps on the stove. I did some research and found out it is a common aroma/natural air freshener technique, which got me to thinking, why not make a tea out of this?

You can use most fruit peels to make a yummy tea – hot or iced. Lemon, ginger and orange peels are really popular for making tea, but you can mix and match with other fruit peels, spices (think cinnamon, clove, anise, etc.). Simply bring all the ingredients to a boil in a pot of water, allow them to simmer for about an hour, then discard the peels and you are good to go! 

5. no more buying breadcrumbs or croutons

We’ve all been there: buying more bread than you realize, freezing half loaf after half loaf until you have entires loaves’ worth of bread in your freezer. For stale bread, don’t throw it out! Use it to make breadcrumbs that can be used as a coating in many recipes, or croutons for salads. You can make croutons by cutting stale bread into cubes and toasting them in the oven with olive oil and other spices, or blending them in a food processor or blender to make breadcrumbs. You can also use a grater to make breadcrumbs. 

5. banana peels elevate your baking/coffee game

Banana peels surprisingly have many uses beyond the garden. One fun one is to infuse milk (including non-dairy ones) for your baking and caffeine needs. Ever seen banana extract? It’s similar to that. Simply add peels to hot milk and allow them to steep overnight, then remove the peels and you have a yummy infusion! Make sure to wash the peels before doing this.

 

final thoughts

As you can see, there are simple ways to repurpose or reimagine food items that otherwise would have gone to waste. Especially for those of you who do not have access to municipal organics waste disposal in their homes, repurposing food items is one of the best ways to act sustainably in the kitchen.

Now that you know how to repurpose food scraps like a pro, be sure to check out these other ones about food systems and waste:

• The future of our waste
• Top 10 zero-waste swaps for everyday life
• How to eat sustainably in the winter
• 5 easy, healthy and sustainable ways to eat well on a student budget
• What is food insecurity? 

What are your favourite ways to repurpose food items? Are there specific food items you struggle to find a second use for? Let me know in the comments!

Until next time.

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In this episode, learn how to create change through plant-based living with Jackie Bastianon.

Jackie, one of Canada’s Top 25 Environmentalists Under 25, is the Co-Founder of PlantEd Project, an Ottawa-based group that connects the community in taking sustainable action every day through the power of plant-based living. In this episode, learn how Jackie transformed her passions into a real-life business and became a young entrepreneur, while also receiving valuable advice on how to create your own project.

Episode references and resources:

• PlantEd Project website
• Health Canada’s Food Guide
• Tips for going plant-based (1, 2)
• Recipe blogs: Hot For Food, Minimalist Baker, Oh She Glows

If you enjoyed learning how to create change through plant-based living with Jackie Bastianon, check out these conversations on skill-building, creating change and following your passions:

• Cater your degree to your passions with Jeffray Behr
• How to be a young entrepreneur with Tania Del Matto
• Breaking boundaries in research with Dr. Sarah Wolfe
• Starting a national youth environmental group with PickWaste

It’s time to Clear the Air of all this confusion about climate change. It’s time to learn how we, the youth climate leaders of today, can make a change. It’s time to take our future into our own hands.

Make sure to rate, subscribe and follow the Clear the Air Podcast, and follow the journey on social media:

Website: https://ctablog.ca

Podcast site: https://ctablog.ca/podcast

Instagram & Twitter: @_ctablog

Don’t forget to share your sustainability journey on social media and tag Clear the Air!

Clear the Air – The Podcast

ABOUT THE PODCAST

Clear the Air seeks to educate, empower and mobilize youth to take action against climate change. These weekly episodes will focus on a specific theme, teaching you how to take action RIGHT NOW in your own life. By listening to the podcast, you will become a sustainability expert in no time.

Jenna Phillips is the podcast host, a passionate university student, and a local climate action leader. She uses her expertise and desire for change to make a difference in the lives of others.

It’s time to Clear the Air of all this confusion about climate change. It’s time to learn how we, the youth climate leaders of today, can make a change. It’s time to take our future into our own hands.

The post Episode 12: Create change through plant-based living with Jackie Bastianon appeared first on Clear the Air.

The post What’s in Season: Spring Edition appeared first on Clear the Air.

Ever wondered if there are criteria for sustainable tea? What does drinking tea sustainably even look like? Or should I say, Sustainabili-TEA? 

I’m sorry, I had to. 

When thinking about the sustainability of our food and drinks, what does your mind jump to? I notice a lot of attention on the sustainability of coffee harvesting practices. This is great and very important, but what about the world’s favourite drink: tea? If you’re like me, I drink tea every day, multiple times a day. It’s my favourite drink, and there are so many unique variations. With that in mind, not all tea is created equal. It is therefore just as important to think about the sustainability of your tea, especially when we drink so much of it!

As a consumer, we cannot directly change the practices that go on during tea harvesting, production and distribution. However, we can indirectly control it by deciding where to put our dollar. Choosing to support brands that value sustainability is easy, you just need to look for 3 criteria. Keep reading to learn my 3 criteria for sustainable tea, so you can become an informed consumer!

1. Packaging

Are you drinking loose-leaf tea or individually wrapped tea bags? Are the tea bags compostable or plastic? Do they have tags wrapped in waxy coating, meaning you have to remove them before disposal? Is the tea’s packaging reusable, recyclable, or garbage? There are lots of questions to consider here!

If your priority is to reduce waste, loose-leaf tea may be the right choice for you. However, to remain waste-free you will need a reusable tea ball to filter the tea, or a special teapot that holds the tea in a strainer. Metal tea balls are inexpensive and easy to find; check your local grocery stores, tea shops or superstores. Alternatively, you can buy compostable tea bags, but make sure they don’t have a tag. Most of these are coated in wax or plastic to prevent water from ruining them, but that means those parts can’t be composted! So cut them off before disposal.

If you find a loose-leaf tea you love, see if you can take part in a container program so you can restock on your tea essentials without worry about packaging waste. Most speciality tea shops are happy to do this, and will offer you a discount for doing so. Win-win.

2. Source

Do you know what ingredients are in your tea, or where they come from? Teas can be simple, with one or two ingredients, or complex, with many to give them complex flavour profiles. Ingredients can range from traditional herbs and spices, to dried flowers or sprinkles (personally not a fan of the latter in my tea). Even in small amounts, those ingredients have an ecological footprint. Water, land and nutrients are needed to grow herbs, spices and flowers. Energy in the form of fuel is needed to grow and transport those ingredients, producing emissions. If they are packaged, you also have to factor in the resources, time and energy that went into making that packaging, along with the tea manufacturing process. In other words, a lot goes into making a single tea bag!

Some brands are very transparent with their ingredients and where they come from. Others just list their ingredients as “green tea” or “basil,” making it difficult to trace their roots. If you care about the ecological footprint of your tea, you could reach out to the company and inquire about their practices, if the information is not already available online. 

If you have a creative side, you could make your own tea blends. Bulk stores sell herbs, spices and other ingredients for tea, like chamomile and rose flowers. These ingredients are easier to trace, and you can customize your tea to your liking! There are plenty of recipes online to get you started – I suggest exploring Pinterest. If you want to take it a step further, you can provide your own ingredients by growing a herb garden, your own flowers, and using produce like lemon or ginger. It’s definitely something I want to try out.

3. Certifications

Certifications are earned by companies with proven sustainable production methods. These certifications can include Fair Trade, Organic, Rainforest Alliance Certified and more. Fair Trade is a big one in the tea, coffee and chocolate industries, as it ensures all employees along the supply chain are benefited equally, from farmers to sellers. Certified Organic means the crops used in the tea are not sprayed with pesticides, nor are they genetically modified. The Rainforest Alliance Certification is distributed by the Sustainable Agriculture Network (SAN), ensuring that member farms comply with ten principles of sustainable production, such as ecosystem conservation, wildlife protection and more.

Opting for teas with these certifications ensures you are supporting environmentally and socially sustainable businesses. You have to be careful with certifications, though: companies can greenwash, stating they are “organic” without actually having the certifications. Make sure they have the official logos (it’s illegal if they are using them without being registered by the administering organization) and check the certifier’s webpages for lists of certified companies. Certifications can also vary by country, province/state, so make sure you know the difference! USDA Organic does not translate to Canada Organic, unfortunately; these are separate application processes, with different standards.

Final thoughts

To summarize, when thinking about the sustainability of your tea, you can ask yourself 3 questions:  

1. What is this tea made of (packaging and ingredients)?
2. Where was it made?
3. How was it made?

Ask yourself these quick questions while at the store, at home as you make your grocery list, or when you’re ordering out at a restaurant. These 3 criteria for sustainable tea can technically be applied when shopping for pretty much anything. Once you get used to asking them, you’ll be a sustainability pro in no time! 

Have you thought about these 3 criteria for sustainable tea before? What are your favourite sustainable tea brands? How do you shop sustainably for your tea, coffee and other products? Let me know in the comments!

For more tips on incorporating sustainability into your daily life, check out these posts:

• 5 ways to live sustainably during COVID-19
• 10 zero-waste swaps for everyday life
• Top 3 all-natural, single-ingredient skin care products
• Tips for travelling sustainably
• How to eat sustainably in the winter
• How to eat sustainably on a student budget
• 3 eco-friendly, cheap and easy cleaning products

Until next time!

The post 3 Criteria for Sustainable Tea appeared first on Clear the Air.

This is Part 2 of my “how to become a vegetarian” series. If you have not checked out Part 1, make sure to do that now! 

In this post, I will focus on the knitty-gritty aspects of vegetarianism. Specifically, the nutrients you need to pay attention to so you know you are getting enough in your diet without meat.

Like I mentioned, there are several essential nutrients that your body gets from meat that you may be missing out on if you just jump into vegetarianism without doing your research. Here are a list of just a few of the nutrients you need to be mindful that you get enough of during your transition:

1. Vitamin D
2. Zinc
3. Iron
4. Vitamin B12
5. Vitamin A
6. Omega-3 Fatty Acids
7. Protein (the 9 essential amino acids)

I created a table that illustrates how much of each nutrient you should be consuming on a daily basis. These values are provided by the Dietitians of Canada. Use them more as a baseline for understanding what your body should be getting. The RDA/DRI (daily recommended amount/intake) is the suggested amount for your age and sex. The UL (upper level) is the suggested amount that you should not exceed on a daily basis or you may experience symptoms of toxicity or other illness. Note that these numbers are just guidelines, and will vary depending on your activity level, health, family history, and other factors.

1. Vitamin D

These two work together to ensure bone health, lower your risk of developing osteomalacia and later on osteoporosis (mineralization of bones, meaning that you lose calcium from them and are at an increased risk of fractures). Vitamin D helps absorb dietary calcium (and phosphorus!) to form strong bones and prevent them from breaking down. 

There are several forms of vitamin D, one of which your body makes on its own: Cholecalciferol (vitamin D3) is the active form of the vitamin that your body produces when UV light from the sun hits your skin: cholesterol in your body acts as a precursor to vitamin D, and the exposure to sun initiates the process involving the liver and kidneys to convert the cholesterol into vitamin D (cool, right?!). 

In Canada, we do not make nearly as much vitamin D as we should from the sun because of our seasons. That is why getting it in your diet is so important!

Cholecalciferol is found naturally in only a few animal-based foods: fatty fish like salmon or sardines, fish liver oil or beef liver and egg yolks are the richest food sources of D3. Fortified products like dairy, orange juice or soy milk typically contain D2, also called ergocalciferol, the plant form of vitamin D. Functionally, vitamin D3 performs better in the human body; we are able to absorb more of it. This is why it is recommended to ensure your diet contains adequate amounts of D3, because supplementing or consuming foods only with D2 likely is insufficient at providing your daily recommended amount of vitamin D.

You can take supplements for D3 to meet your daily needs. Make sure to eat with fat (e.g. a few nuts) at the same time, because this vitamin is fat-soluble. 

Be aware: most D3 supplements are made of lanolin, a waxy secretion of wool-bearing animals like sheep. Look for D3 supplements that contain lichen, which is a plant-based version that is just as effective. I have been taking this supplement in a vegan spray form made of lichen for years. Sprays or liquids are easier to absorb since your body doesn’t need to expend energy to break down a capsule. This one also tastes really good and contains pumpkin seed oil so it already has the necessary fats for absorption!

2. Zinc

Zinc supports a healthy immune system by controlling cellular responses and attacking infected cells. It also regulates DNA synthesis, carbohydrate metabolism, growth in the body and helping to heal wounds. Every tissue and fluid in the body contains zinc! Common signs of zinc deficiency include hair loss, decreased immune system response, loss of appetite, delayed growth (in children).

Beans, legumes, nuts, seeds and oats are great vegetarian sources of zinc. Many cereals are fortified with zinc, as well. 

Be aware: vegetarian sources of zinc are rich in phytates (phytic acid), a plant chemical that binds to zinc molecules, preventing absorption. This may not affect everyone, luckily, but those who are impacted may need to consume as much as 50% more zinc than the RDA. 

Cooking or soaking phytate-rich foods helps reduce phytate concentrations and their effects. Phytates also aren’t “evil” because as an antioxidant they prevent our cells from oxidizing (protecting our cells from deterioration). 

3. Iron 

Iron is stored in the haemoglobin of red blood cells, carrying oxygen throughout our cardiovascular system. It supports our immune systems and DNA synthesis, as well. Iron deficiency is the most common global nutrient deficiency. A symptom of deficiency is anemia.

Food contains two kinds of iron, heme and non-heme. Heme iron is found only in meat, poultry and seafood. Meat products also contain non-heme. However, plant-based foods only contain non-heme; animal by-products like dairy and eggs do not contain heme, either. Heme iron is absorbed better by the body than non-heme, but both are absorbed pretty inefficiently: only 20-25% of the heme iron consumed is absorbed by someone with normal iron metabolism. Absorption of none-heme iron can be further inhibited by phytates, just like zinc. 

To increase your iron absorption, consuming more non-heme iron (within safe limits) and eating vitamin C-rich foods with iron (vitamin C helps us absorb iron!) is important. Vegetarian foods rich in non-heme iron include lentils, quinoa, brown rice, dried fruits, blackstrap molasses, dark leafy greens and fortified grains and cereals. Supplements are also available for iron, or you can use cast-iron cookware or an iron fish to increase the amount of iron in your food.

4. Vitamin B12

Vitamin B12 (cobalamin) helps maintain the myelin sheath around your neutrons – think of this as a protective skin that prevents your nervous system from damage and ensures quick neurological responses. B12 is also crucial for the metabolism of vitamin B9 (folate) which aids amino acid metabolism, DNA synthesis and cell division. A deficiency in B12 often leads to a deficiency in folate. Vitamin B12 is a water-soluble vitamin so it absorbs right into our cardiovascular system and should be consumed daily.

Vitamin B12 is made by (good) bacteria, a living organism, and is rich in animal-based products including dairy and eggs. If you do not consume dairy or eggs then you can get B12 from fortified cereals or soy milk. However, just like iron, humans are not efficient at absorbing this nutrient. The bioavailability of B12 is only 50% in meat and less than 9% in eggs. It is therefore strongly suggested that vegetarians take supplements to ensure adequate intake.

Be aware: many B12 supplements use synthetic cyanocobalamin, a form of B12 that is inactive, or not bioavailable to humans. These substances work as a “pseudovitamin,” bonding to the same transporters as natural B12 without delivering the function. Therefore, you do not benefit from consuming supplements with cyanocobalamin. Instead, look for supplements with methylcobalamin and adenosylcobalamin. These forms are accessible to your body. I use this vegan B12 spray, which uses Saccharomyces cerevisiae, or Brewer’s yeast. You can also look for supplements containing chlorella, a type of algae. 

5. Vitamin A 

You might be thinking, “vitamin A? But I eat a lot of carrots, peppers and sweet potato. I’m getting so much vitamin A!” Actually, what you’re getting is beta-carotene, also called provitamin A, a “precursor” that our body converts into vitamin A. Like others, this vitamin supports the immune system, as well as eye health, growth, cell differentiation, reproduction and bone development. 

Vitamin A comes in three forms. Retinol is the form available in our bodies and is what beta-carotene is converted into by the liver. Retinal is what contributes to our eye health, and retinoic acid is responsible for growth and development.

Consuming retinol-rich food is the best way to ensuring adequate vitamin A intake. Whole milk products are great sources, if you consume dairy; liver is the best source of retinol, which obviously isn’t helpful as a vegetarian. Cooked carrots, red bell peppers, strawberries, dark leafy greens are all great sources of beta-carotene, but as we know, our bodies are not efficient; the conversion factor accepted currently is 12:1 beta carotene units to retinol. More studies believe this factor may be as high as 28:1. 

Finding a vegetarian supplement is the best way to ensure you have an adequate intake. Some people may warn you about Vitmain A toxicity, but this has not been proven for plant-based Vitamin A supplements. The upper level for vitamin A, 3000mcg, is for performed vitamin A. 

6. Omega-3 Fatty Acids

These are well known in today’s health world. They help fight inflammation, ensure heart health by decreasing the risk of blood clots, and support healthy brain development and function. 

There are three forms of omega-3’s. The first, ALA or alpha-linolenic acid is an essential fat that we must consume regularly. DHA (docasahexaenoic acid) and EPA (eicosapentaenoic acid) are produced by the body in small amounts by converting ALA, but the majority of DHA and EPA must come from our diet. EPA and DHA absorb into tissue membranes faster than ALA, so we can obtain the health benefits faster. Interestingly, ALA is found only in plant-based products while EPA and DHA are only found in fish and fish oils, seafood, meat and eggs. However, you can also get DHA in seaweed and algae, so there are vegetarian-friendly alternatives out there!

It is important to consume enough ALA so that our body can make EPA and DHA. Foods that are rich in ALA omega-3’s include ground flaxseeds (the best source), chia seeds, walnuts, certain vegetable oils, soy products and eggs.

7. Protein

This macronutrient makes up just about everything in your body. Enzymes, hormones, antibodies: they are all proteins! As a baseline, you should consume about 0.8 grams per kilogram of body weight as a typical adult; this number is higher for babies because they are constantly growing, as well as strength and endurance trainers with a high protein turnover rate from their muscle-damaging activities. Getting enough protein from a plant-based diet is not hard. The issue is getting the right kind of protein: the essential amino acids, many of which are not available all together in plant-based protein sources.

Proteins are typically divided up into two categories. High quality proteins, which contain all 20 dietary amino acids (building blocks of proteins molecules). These include the 9 essential and 11 non-essential amino acids. Essential means our body cannot make them, so we have to eat them. High quality proteins must also be available in sufficient amounts in our foods, and be easily digestible.

Most high quality proteins are animal-based, but by-products like dairy, eggs, as well as quinoa, soy and protein supplements are also high quality. Low quality proteins do not contain all essential amino acids. These include lentils, beans, rice, nuts, seeds and other grains. 

Protein complementarity is when you combine low-quality proteins to get all the essential amino acids in your meal. For instance, lentils lack two essential amino acids, methionine and cysteine. Grains like rice, oats or wheat contain these two but lack lysine. If you consume both foods, the absence of an amino acid in one food will be supplemented by the other. They also do not have to be consumed during the same meal, just during the same day. 

Other “complete” proteins combos for vegetarians include a peanut butter sandwich, hummus (made with chickpeas and sesame seeds), pasta and beans, etc. My nutrition professor’s general rule of thumb was combine grains and legumes OR legumes and nuts/seeds. 

Final thoughts

This marks the end of my two-part series on how to become a vegetarian. If you are thinking about becoming a vegetarian or are already one, this post is very beneficial for protecting your health. Try changing your diet to reflect these tips for just one nutrient first, then build your way up. The great thing is that many vegetarian foods have multiple essential nutrients (lentils have protein and iron) making the switch all the easier. 

To read the first post in this series about why vegetarianism is beneficial to your health and the planet, click here: How to become a vegetarian: Part 1

For more on vegetarianism, including my favourite recipes and plant-based restaurants, check out these posts: 

• The top ten plant-based restaurants in Toronto
• How to eat a plant-based diet on vacation
• Is almond milk good for you (and the planet)?
• Quick and easy plant-based recipe roundup
• How to eat plant-based during the holidays

Until next time!

The post How to become a vegetarian: Part 2 appeared first on Clear the Air.

Hello friends! Today I am chatting about something important to me: how to become a vegetarian.

I hope you enjoyed my last post about eco-friendly products you can swap out for regular products in your daily life. I think I’m going to write more posts about this “green” lifestyle I’ve been living, doing reviews of brands, restaurants, sharing my stories, etc. I also really want to do a post on the difference between buying local and organic products, and which I prefer. What do you think? Let me know in the comments!

Becoming a vegetarian was something I debated about for a long time and finally decided to start almost a year ago (June 2017, to be more precise). Today’s post is going to be about how to become a vegetarian, why I chose it, its benefits and drawbacks, and the important things I think that you should know before you jump right into the veggie lifestyle.

Vegetarianism is great and honestly quite an easy, inexpensive lifestyle. However, there’s more to it that just not eating meat; I’ll discuss that more later. This post shows you how to become a vegetarian the RIGHT way.

***Note: I decided to split this post into two parts because it was way. too. long. In this post, you learn what vegetarianism is, why it is practiced, and important tips for transitioning to vegetarianism. The second post will share the most important nutrients (vitamins and minerals) you need to supplement in your diet to make sure you stay healthy! – Jenna | December 2019 ***

What is vegetarianism?

So, vegetarianism. What is it? Essentially, it means that you do not consume any meat or by-products of animal slaughter (like gelatin, a common filler in things like marshmallows or jello). Depending on the type of vegetarian you are, there are certain animal-sourced products you can consume. Some people choose to go by different names, like lacto-ovo-vegetarian (consume dairy and eggs), pescatarian (consume fish), ovo-vegetarian (just eggs) and lacto-vegetarian (just dairy).

I simply call myself a vegetarian, but if I had to follow one of these labels I would be a lacto-ovo-vegetarian. I don’t like labelling myself, though, but I know it’s easier for people to understand by doing so. Please note that vegetarianism is different from veganism, which is a lifestyle where you do not consume any animal products including dairy, eggs, and (usually) even honey.

Why become a vegetarian?

There are many reasons that someone may decide to become a vegetarian. Affordability and accessibility is the major factor across the world that limits meat consumption; some people just don’t have the access to animal products and rely on a plant-based diet because of how inexpensive and accessible it is for them.

Some people do it for their health; the media seems to now demonize meat for causing heart disease and other illnesses, but meat does have its benefits, too (which I will discuss later). Ethics and religion are other major factors; many religions like to practice compassion and nonviolence, condemning the unjust treatment of animals at slaughter.

These views can also tie into cultural value  and what is seen as socially acceptable in a specific area. For instance, when I was in high school I hardly knew very few vegetarians by choice; when I went off to university and stayed in residence, I found out that probably half of the people in my program follow a vegetarian or vegan lifestyle. Having such a large population of vegetarians living in one residence also made the dining options for us that much better, just because of the high demand. When I come back home, though, I find my options for eating out as a vegetarian are very limited.

Eating for the environment

Speaking of my program, the main reason that I (and many of my peers) follow a meatless lifestyle is for sustainability purposes. Meat production is one of the most unsustainable practices in the world. Animal-based protein production requires 100 times more water than what it takes to produce the same amount of plant protein. The amount of feed produced to care for the soon-to-be-slaughtered animals (when this feed could very well could be used for human consumption, especially in the developing world) is astronomical. Can you believe that it takes 7 kilograms of grain to produce 1 kilogram of beef? Neither can I, but it’s true.

Think of how much land is taken up by not only to raise this livestock, but for feed production facilities, slaughterhouses, processing and packaging factories. That burger you had at McDonald’s? The amount of fuel it took to create just that one burger is enough to fuel your car for 32 kilometres; that’s 129 kilometres for one pound of meat!

Livestock farming is also the largest source of anthropogenic methane, contributing to 37% of total methane emissions. Methane is a greenhouse gas much more potent than carbon dioxide, another greenhouse gas. Although it doesn’t remain in the atmosphere nearly as long as carbon dioxide, methane is much better at absorbing heat, speeding up climate change much faster than carbon dioxide can. Atmospheric methane released from manure into the atmosphere only increases as demands for meat increase.

Caring for the animals

On top of that, many animal production facilities are hotspots for animal abuse. I’ve watched countless videos of chickens crammed into tiny coops, their bodies’ so disproportionately heavy that their legs break under the weight, pecking each other to death, never seeing the sun in their miserables lives. Pigs that spend their lives inside of a cage are forced to give birth in the same spot while standing. There are so many horrible videos, too, of dairy farmers beating their cows who live in their own feces, whipping them, urinating on them…can you see why I and so many others don’t promote this industry?

Don’t forget the people

Not to mention the fact that many animal farm workers are underpaid and also taken advantage of, and in some countries even sold and traded between farms to work in these extremely dangerous conditions. Environmentally, ethically and socially, this kind of meat industry is completely unsustainable.

It’s not always easy

Vegetarianism isn’t as simple as saying “okay, I’m just going to stop eating meat now.”

It involves a lot of planning to ensure that you are replacing essential nutrients that your body needs that would have been provided by animal products. Many people are not aware of this, and they jump right into vegetarianism. Then, they do not understand why they all of a sudden start feeling fatigued, irritable, notice their skin and hair drying out, and in general would describe their health to have declined; this is because they did not take the proper measures to ensure that they transitioned into this lifestyle.

Reminder: Take care of yourself first

Please keep in mind that I am not your doctor or health care practitioner and by no means you should be taking what I say as your primary source of information. As a university student studying nutrition and environmentalism, as well as someone who loves to nerd out about all things nutrition, I have done a lot of research to provide you with credible, peer-reviewed information.

If you are perhaps curious about vegetarianism, but are not sure if it is right for you, suggest it to your general health practitioner and use these sources I’ve provided you with to support it. They should then be able to help you approach vegetarianism in the best way for your body.

Final thoughts

I hope that this post taught you something new about the vegetarian lifestyle, and provided some helpful tips on how to become a vegetarian. To learn more about vegetarianism and the seven key nutrients you need to make sure you watch out for in your new vegetarian diet, stay tuned for part two of this vegetarianism series! 

For more on vegetarianism, including my favourite recipes and plant-based restuarants, check out these posts:

• The top ten plant-based restuarants in Toronto
• How to eat a plant-based diet on vacation
• Is almond milk good for you (and the planet)?
• Quick and easy plant-based recipe roundup
• How to eat plant-based during the holidays

Until next time!

The post How to become a vegetarian: Part 1 appeared first on Clear the Air.

Fermented foods are all the rage these days. Kimchi, sauerkraut, kombucha, the list goes on. But what are fermented foods? Why are they considered “better” than regular, un-fermented foods, and are they really better? 

While I regularly eat fermented foods, I did not know much about the fermentation process outside of my first year human biochemistry courses. I wanted to learn more about the fermentation process and how easy it is for the average person.

I am happy to report that my research has inspired me to make my own fermented foods! As you will learn in this post, not only is fermenting your own foods quick and easy, but this process adds plenty of nutritional benefits and can save you money!

Let’s dive into the world of fermentation and see what this process is really about.

What is fermentation?

Fermentation encourages the growth of (good) bacteria in food, changing the flavour, smell and nutritional properties of fermented foods. In simplest terms, fermentation breaks down complex molecules into smaller, easily digestible ones.

This is the same process used to make wine and beer. From a chemistry perspective, fermentation occurs when a carbohydrate (a sugar or starch) is converted by enzyme-producing bacteria into lactic acid or alcohol. In the case of most foods we ferment, the sugars are being turned into lactic acid. Oxygen is not required for this everyday process. 

Fun fact: fermentation is a biological process that occurs all the time in our own bodies! Do you ever feel sore after a hard workout? That could be because bacteria in your body are converting carbohydrates from your diet into lactic acid if they are not getting enough oxygen. This conversion provides a quick replenishment of energy for your hungry cells, but the accumulation of lactic acid in your muscles creates a sore, achy feeling. Fermentation!

How long have fermented foods been around?

While the discovery of fermentation by humans is unclear, this process has been a part of nearly every culture’s food practices for thousands of years; the first remnants of wine date back to 7,000 years ago. Back then the discovery of wine was likely an accident, but has since been adopted into everyday food preparation. However, fermentation has always occurred inside the bodies of living organisms. Pretty cool if I do say so myself. 

Health benefits of fermented foods

There are a wide variety of benefits associated with fermentation not only for your health but also your wallet and the planet. Here are just a few of them:

• Enhanced flavour. I love fermented foods for the complexity they add to a food’s flavour profile. It’s hard to describe, but it’s sort of that umami flavouring that is all the rage these days.
• Easier to digest. By breaking down complex carbohydrate chains, it is easier for your digestive enzymes to break down remaining sugar chains and convert these molecules into energy. You can digest them faster and more comfortably. For instance, kefir (fermented milk) breaks down lactose found in milk, making the drink easier for those with lactose intolerance to digest. 
• Increased bioavailability. The fermentation process promotes the availability and production of certain nutrients in your gut microbiome. By encouraging a healthy gut microbiome, your body can produce Vitamin B12 and K (essential nutrients that we can make ourselves with the help of bacteria!). These vitamins have a range of functions, from DNA replication and protection, to metabolic processes, blood regeneration and protein synthesis.

Other benefits of fermented foods

• Longer shelf life. Fermenting helps reduce food waste and provide nutritional foods to low-income households because they can last so long. A can of sauerkraut or kimchi can last for months, but fresh cabbage can only last for a few weeks.
• Cheap to make. Once you have all the canning materials, fermentation costs very little to do. Essentially you just need the food you want to ferment, such as cabbage that costs one dollar) and salt. If you’re feeling fancy, add some caraway or fennel seeds for a more complex flavour profile.
• A quick process. A common misconception is that fermentation takes a long time to happen. Naturally it can take some time, but in terms of food preparation, there are ways to speed up the process to take just a few days.

What can you ferment?

Pretty much anything! My favourites include cabbage, turnips, carrots and beets. Vegetables are the best for fermenting, but many fruits are fermentable (hence wine exists). Fruits from the rose family (plums, apricots, peaches, apples, pears, etc) are great options. Mango and pineapple can be fermentable as well, which are great as a chutney or salsa. Citrus fruits like lemon, lime and grapefruit can be fermented, too.

As mentioned, other fermented food products include milk, cheese, kombucha tea, sourdough bread – the list goes on. Fermenting is a quick and easy way to extend the shelf life of perishable foods, promote digestive and metabolic health, and enhance your recipes!

Ingredients

Ingredients vary slightly depending on what you want to ferment. For instance, if you plan on making beer you need yeast rather than bacteria; if you want to make kombucha, you need a scoby or “mother” bacteria source. You can either make your own, which takes a few weeks, or buy one to speed up the fermentation process.

For fruits and vegetables, the process is relatively simpler. Let’s look at sauerkraut; what do you need? 

• Cabbage
• Salt

That’s it. Seriously. I’ve seen jars of sauerkraut for $10+ in the grocery store, when making it yourself only cost a few dollars when factoring in time and other equipment (mason jars, a pot to boil water in). You can add spices like caraway or fennel seeds if you wish, but it’s not necessary.

I suggest following a recipe like this one if you want to make your own fermented foods. It involves slicing the produce up, massaging it with salt, pressing it inside of a jar and leaving it for a few days. Then, bam. Fermented food. You’re a pro in the kitchen.

Final thoughts

As you can see, fermentation is a lot easier than you may have thought. I definitely learned a thing or two about fermentation and how simple it is. It’s a great way to reduce food waste if you have a lot of one item lying around the house that you don’t think you can eat before it goes back. Simply ferment it and you’re good to go for months!

I have challenged myself to ferment cabbage and make my own sauerkraut. I always have a jar of it in my fridge, so I am excited to start making my own to save a few dollars. I challenge you to try out fermenting as well. Let me know how it goes in the comments!

Little changes like fermenting foods to reduce waste and improve your food’s nutrient profile are simple ways to promote sustainability. As you have probably seen in my other posts as well, there are so many ways to take sustainable actions in your life. Everything you do contributes to the larger end goal of a sustainable world – even fermenting your cabbage! Who would have thought?

To learn about other ways to incorporate sustainability into your food choices, check out these posts:

• The truth about farmers markets
• How to eat sustainably in the winter
• 5 easy, healthy and sustainable ways to eat well on a student budget
• What’s the deal with almond milk?

As always, thank you for reading. Until next time!

The post Fermentation FAQ: What are fermented foods? appeared first on Clear the Air.

We are told that supporting local businesses is crucial to a strong economy and environment. While certainly true, the term “local” is being thrown around too haphazardly nowadays. There are many secrets hidden within this local trend. Keep reading to learn the biggest secrets that farmers markets don’t tell you. 

Curious to learn more about what makes a food “local”? This blog post explains everything.

The “local” requirements – or lack thereof

The biggest misconception is that people think all products in a farmer’s market are “locally” made or grown. This is false, especially in large, urban centres. The fact is, a farmer’s market has no requirement to offer solely local products. 

I encourage you to run an experiment: if there is a farmers market near you, visit it and walk through the stalls. What types of foods do you see? Are there exotic fruits like bananas, mangoes, dragon fruit? What season is it? If farmers markets in Ontario were offering only locally grown, seasonal foods, at this time of year you would only see things like squash, pears, potatoes, apples, plums, beets, carrots and other similar produce items. If you are seeing things like rhubarb, cherries, cantaloupe, apricots or berries, those items are either a) grown in another province or country, b) grown in an energy and water-sucking greenhouse or c) both not locally or sustainably grown. 

Try out the experiment I mentioned and share your results in the comments!

What can you do about this? Check out a produce guide for your home town. This extensive list is perfect for breaking down the growing seasons in Ontario. You can print this off and stick it on your fridge or wall for quick reference, or if you do the farmers market experiment, bring it with you and check it every time something seems off. You’ll know not to buy from these providers because they aren’t supporting local sustainable practices. 

To learn more about shopping for groceries sustainably, check out this post.

Vendors may outright lie to your face

This was apparent in a documentary I recently watched by CBC News. When asked if certain produce items were grown locally, some vendors lied by saying they were, even though boxes hidden under the booth or being loaded into trucks said otherwise. These vendors are smart because they know people at farmers markets are willing to pay a premium price for “better” produce. The average customer won’t ask follow-up questions beyond whether a product is locally grown or not. They know this, and so most of the time they can get away with lying about their products.

What can you do about this? Ask those follow-up questions. First, ask the vendor if the product was grown locally. Next, start asking about the harvesting practices and accessibility. Where is the farm? How long has it been around? Is it family run, and if so who is the family? Can customers come for a tour? These types of questions will be a breeze for honest vendors, and they will eagerly answer these types of questions. Posers will feel the pressure and stumble over their answers. If you notice them stumbling, try asking the same questions again in a different way and see if they change their answers at all. You’re essentially being a food detective, and while you may feel uncomfortable asking these questions, you are doing the real local sellers a favour by identifying those that are taking the business away from the local community. 

“Natural,” “no chemical additives” and other empty promises

Did you know that the term “natural” is not regulated in Ontario? Consumers are often unaware of this, and so they fall into this greenwashing trap, paying more for empty claims. 

Only the term “organic” requires going through a certification process in Ontario. Even then, products coming from outside of the province are not subject to the same standards and therefore do not need to go through the same certifications like the term “organic.” In other words, “natural” is simply a word in the marketing world used to create an imaginary premium on regular products. 

What can you do about this? Steer clear of businesses promoting “natural” foods without actual certifications. Look for words like “certified organic” and “fair trade” instead; if products boast the logos for these proper terms, they had to have gone through a rigorous certification process (otherwise they are using the terms illegally). People will pay for quality products. Real farmers will be proud of their honest, raw products.

Now that you know some of the largest kept secrets about farmers markets you are ready to make informed decisions the next time you visit one. Remember, “local” and “natural” are commonly misused words that can take business away from the real community farmers. Being aware and asking the right questions while shopping means you are contributing to the demand for honest marketing and local economic growth. 

Have you ever had a questionable experience at a farmers market? If you watched the CBC News documentary, what are your thoughts on the points they make? Let me know in the comments!

The post The truth about farmers markets appeared first on Clear the Air.

One of my favourite things about travelling to new places is the food. I love experimenting with the local cuisine, trying out popular dishes and restaurants and seeing the unique dishes that are influenced by the community’s culture. Food is a centrepiece to culture, bringing people together to share and build memories.

Having transitioned to a plant-based lifestyle two and a half years ago, finding restaurants that suit my dietary needs became an important component to my travels. There is nothing worse than walking into a restaurant, sitting down with the menu, only to realize the only vegetarian option is…pasta. And vegan? Maybe a salad without dressing (so basically just leaves). 

The realm of plant-based food culture is thankfully growing as more individuals adopt a lifestyle with less animal products. Especially in urban centres like Toronto, there are already so many options that it can be overwhelming to choose one.

I’m no stranger to the Toronto food scene, so I want to share my top 10 plant-based restaurants in the city to make your visit less stressful. These restaurants may be completely plant-based or offer great modifications to meat-based dishes; I’ve created a legend to indicate which is which.

As a student, my food priorities include finding meals that are delicious, inexpensive and fairly portioned. High-end plant-based restaurants do not fill this description, so rest assured that most of the places highlighted in this post will be accessible to you! At all the “higher-end” restaurants I mention, most meals are under $20.

Here is the legend:

Vegan: V

Vegetarian: VE

Plant-based options: V*

With that, on to my top 10 plant-based restaurants in Toronto.

1. Fresh

$$$ | V

Modern decor, huge selection, brunch options, Toronto-famous

Fresh has been around since 1999 with locations popping up all over Toronto. As the first plant-based restaurant I tried in the city back in 2015, Fresh has become a go-to with friends and family. I always go for their brunch on weekends – their vegan and gluten-free pancakes are KILLER, with add-ins like bananas, almonds and blueberries with real maple syrup and vegan butter. Their soups rotate every day, and I’ve never been disappointed. They make this amazing cornbread and their own cashew “hummus” which is insane. They also offer smoothies, juices, coffee beverages and take-out. Definitely one of the most inclusive and welcoming restaurants in the city. They also just opened their first location in LA!

I suggest making a reservation if you are going during prime lunch hour, especially on weekends. This place can get packed, no matter which location you go to. 

2. Hello 123

$$ | V

Vibrant, creative dishes in a cosy spot

Located further down Queen Street West than the main downtown hubub, Hello 123 is a small yet well-established venue. The dishes are always creative and PACKED with flavour. I had an asian bowl with nori, brown rice, tofu and dark leafy greens. I was expecting something bland (which often happens when I order bowls out unfortunately) but I was pleasantly surprised at how much flavour there was. Portion sizes are great, as well.

3. Urban Herbivore 

$$ | V

A healthy Kensington Market staple

With a few locations include the Eaton Centre food court and Kensington Market, this restaurant is great for a quick and healthy lunch. They offer sandwiches, soups, bowls, smoothies and baked goods. The Kensington store has floor-to-ceiling windows, patio seating and lots of plant decor. The service is always quick and the portions are massive. They are incredibly helpful, too; I once spilled my small soup all over the place and they quickly cleaned it up then offered me a large soup in its place. I always come back when I’m in Kensington! 

4. Tibet Cafe

$ | V*

Delicious traditional cuisine, infamous momos

During the summer, Kensington Market would host Pedestrian Sundays. Local stores and restaurants would set products out on the street, offer small dishes and play live music. It was at this event that I tried the Tibet Cafe’s vegan momo. These hand-made Tibetan dumplings were stuffed with cabbage, carrot, onion and so many other delicious things. It was a cheap, easy-to-eat yet filling meal that allowed me to experience a staple dish in a culture across the world. I can’t wait to go back and have these dumplings again.

5. Il Fornello 

$$ | V*

Italian-style pizza with a seperate vegan menu

With multiple restaurants in and around the GTA, this is my go-to spot for traditional thin-crust Italian pizza. Having been to Italy several times, my pizza standards are pretty high and I have not been disappointed by Il Fornello. 

They recently released a vegan menu that includes many of their original pizzas but made plant-based. They use a vegan cheese and offer plant-based “meat” toppings like sausage. While you can get margherita, they also offer elevated pizzas with roasted red peppers, broccoli and other delicious things. Their vegan menu also includes an AMAZING caesar salad, bruschetta, pasta dishes and desserts (including ice cream). Definitely one of my overall favourite restaurants.

6. Copper Branch

$$ | V

Go-to for healthy, delicious and familiar dishes

Originating in Quebec with stores now across Ontario, Copper Branch offers a huge variety of plant-based meals. They don’t just have one veggie burger: they have five. They also have a variety of bread options, including gluten-free. Their soups, bowls and breakfast dishes are full of nutrient-rich ingredients at a fair price compared to others, more high-end vegan restaurants. Service is always prompt and they have several to-go options available at the counter. Another familiar and consistent restaurant!

7. The Hogtown Vegan

$$ | V

A vegan take on traditional comfort foods

This place has a special memory attached to it – it was where my best friend and I went to eat after getting tattoos (my first, his second). We were STARVING and I was especially ravenous after the adrenaline rush of getting my first tattoo. 

What makes this restaurant unique is its spin on classic dishes like reuben sandwiches, poutine and mac and cheese. The portions are huge so you can’t leave hungry, and there are plenty of options to satisfy your comfort food cravings. This is not the place to go if you are looking for fresh salads and smoothies, but they do an outstanding job at breaking the “vegan” stereotypes. 

8. The Green Room

$ | VE*

Late night scene, good for groups, dark ambience

Another great story with this one. Myself and a group of friends from university were staying in an Airbnb in downtown to celebrate one of our birthdays. They wanted to visit this place because it is known for its cheap, filling and delicious foods. I can’t recall if they have vegan dishes, but there were plenty of options for vegetarians. I had an awesome avocado grilled cheese; a friend said their mac and cheese was great, and they also offer vegetarian spring rolls, pad thai, stir fry and nachos.

I love the restaurant’s atmosphere, with its rustic seating, green walls (of course) and dark setting with coloured lights strung around the dining area. The music is blaring, prepping customers for a lively night on the town, so it’s not the best place for an intimate dinner. But dinner for under ten dollars and thirteen dollar sangria pitchers? Yes please. 

9. LOV

$$$ | V

Beautifully decorated, great for special occasions

Another restaurant of Quebec origin, LOV is similar to Fresh in that it caters to the more upscale dining experience (but prices are still relatively reasonable). They also take a unique spin on traditionally meat-based dishes, such as ramen and burgers. I enjoyed the ramen when I went, which was full of leafy greens, enoki mushrooms and soft-boiled egg (can be omitted). There is an extensive wine and cocktail list. If you are looking for a good date spot, I strongly recommend this place. 

10. Early Bird Kitchen

$$ | V*

Coffee stars with sweet treats and unique brunch options

Another go-to whenever I am in the city. As the name suggests, you better get there early to find a seat. This narrow, all-white cafe is catered to the modern young crowd flooding the Entertainment District, with space to study or socialize. They have tables specifically reserved for “no electronics” during busy hours to encourage customers to engage in conversation and free up tables regularly. I always get an almond milk latte and one of their speciality vegan cookies. They offer fancier drinks like spirulina, beet or matcha lattes, plus basics like coffee, tea and other espresso drinks. 

I discovered this place back when it first opened years ago. Since then they have become an Instagram sensation because of their aesthetically pleasing breakfast and brunch dishes. Think eggs benedict with bright pink hollandaise sauce, thick cut toast with yogurt and blueberry preserves, mouth-watering scrambled eggs with avocado cut into a flower and decked-out oatmeal. I see people taking photos of the food more often than eating it, but I can’t blame them. If you pass by this bustling cafe midway through Queen Street West, definitely try finding a seat and experimenting with new takes on classic dishes!

There are countless plant-based restaurants in Toronto, with new ones popping up every time I visit. If I could try one new place every week I would absolutely do so. Unfortunately, my student budget doesn’t make that possible. However, I know that when I’m hungry in Toronto I will not be disappointed by options or taste. 

Have you tried any of these restaurants, or have a recommendation for me to try? Let me know in the comments! I plan to release more posts like this for different areas I frequently visit, as well as coffee shops (because, you know, I spend most of my money there…)

Are you new to a plant-based lifestyle, or want to incorporate more plant-based living but don’t know where to start? Check out some of my other posts, which offer tips for travelling, eating plant-based on holidays and more:

• Eating plant-based on vacation
• Eating plant-based during the holidays
• Plant-based recipe roundup 
• What’s the deal with almond milk?
• The ins and outs of plant-based eating: what to know before you dive in (VERY important info here about nutrients/vitamins!)
• My story: why I went plant-based 

As always, thank you for reading! Until next time! 

The post The 10 best plant-based restaurants in Toronto appeared first on Clear the Air.