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.

Episode 03: In this episode, Jenna shares five tips for going vegetarian, based on her own experiences. These tips show you how to make this transition without becoming overwhelmed, and how to have fun in the process.

Liked these five tips for going vegetarian? For more ideas and advice on living a plant-based lifestyle, check out these blog posts:

• 10 best plant-based restaurants in Toronto
• What’s the deal with almond milk? 
• Plant-based recipe roundup 
• Plant-based during the holidays

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:

Blog: https://ctablog.ca

Instagram: @_ctablog

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 03: Five tips for going vegetarian 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.

Hello, there! Happy Saturday. I just returned from a much-needed vacation in Montreal. In light of this vacation, I was inspired to write a post about eating a plant-based diet on vacation. 

As you may recall from past posts, I have been vegetarian for just over two years. I’ve provided many tips on the blog about eating vegetarian/vegan during holidays, my go-to recipes and more, but I haven’t shared my tips for eating plant-based while on vacation yet. This can be challenging if you don’t have a good strategy, so I am here to help you enjoy your travels, eat well and help the planet! I’ll also include some of my favourite eats from my trip to Montreal. 

I would say I eat vegan about 50 percent of the day. I really only eat eggs (I swear I am getting more lactose intolerant every day) and occasionally honey; the rest of my diet is plant-based. I love veggies (yes, you may think that’s weird) and as someone who aims to get all of their essential nutrients like vitamins and minerals out of their diet, it is important for me to eat well-balanced, whole foods. Eating a poor diet of plant-based foods can take several forms, including one that is filled with greasy, processed foods like french fries, chips and more.

While good in moderation, this post focuses on helping you eat nutrient-dense, “whole” foods while travelling, such as fruits, veggies, whole grains and nuts/seeds. With the tips I provide below, you’ll never worry about eating a plant-based diet on vacation!

1. Do your research.

One of my favourite things about visiting new places is trying out their restaurants and cafes. Food is central to culture, so eating at local hotspots and trying out traditional delicacies is the best way to learn about the culture. This may seem hard when you’re a vegetarian/vegan and so many foods revolve around meat. However, many restaurants offer veg-friendly options so you can still enjoy the local cuisine. Do some research online to find the local favourites, and check out some menus to see what sort of plant-based options they offer. You can also research what traditional foods are already plant-based. For instance, Montreal bagels are vegan and a must-try.

2. Plan ahead

One of my best recommendations is to plan ahead. As much as we’d like decent vegetarian/vegan options to be widely available, this is unfortunately not always the case. Unless you really enjoy spending 20 dollars on pasta every day, your food options may be limited without proper planning. 

The best way to avoid this is to select where you will be going in advance. Most restaurants allow you to make reservations online now, or you could always call to book a table. Do some research online to see what local options are available and what food excites you the most. Find a restaurant that will appease all of your travel mates while suiting for your dietary needs.

3. Pack snacks

Despite research and planning, there will not always be decent options available to you. Maybe the restaurant you want to go to is fully booked, or they changed their menu around, or you are on a road trip and you can’t plan where you will be stopping. In those cases it’s a good idea to have snacks packed so that you always have something to eat on hand. 

Packing snacks is easy and way more affordable than buying overpriced snacks at every gas station you stop at (which may not even have good veg options). It also ensures you always have something you enjoy on hand. Some of my favourite snacks to pack include fresh fruits, homemade trail mix, cookies, crackers with hummus, boiled eggs and granola bars. 

4. Ask for accommodations

Sometimes restaurants are willing to make accommodations that are not listed on their menus. For instance, you could take the meat out of a sandwich, add extra veggies, etc. The only way you’ll know if they offer this is to ask! It can be intimidating sometimes to ask the waiter while your table is ordering, but if it means you will enjoy a good meal, then don’t worry about asking. The more people who ask for change, the more options that will be available in the future at the restaurant as the demand for plant-based options increase.

These four tips have been life-savers during my travels and make it easy to adhere to my dietary choices. When I don’t worry about food, rather I get excited about what is out there for me to try. Not only can I still engage in the local cuisine, but I can do so in a way that helps the environment…and my wallet, since plant-based foods are usually cheaper on menus!

With these tips you will not have to worry about eating a plant-based diet on vacation. If you are a vegetarian/vegan, what do you find the most challenging part about eating on vacation? How do you make sure you eat well while on vacation? If you are an omnivore, have you ever considered the options available to plant-based eaters? Let me know in the comments! 

For more tips on eating a plant-based diet, check out these posts:

• 10 best plant-based restaurants in Toronto
• What’s the deal with almond milk? 
• Plant-based recipe roundup 
• Plant-based during the holidays

Until next time! 

The post Eating a plant-based diet on vacation appeared first on Clear the Air.

Hello, everyone! I have officially finished my first week of work with the City of Guelph, and boy am I exhausted. The work itself wasn’t physically demanding, but settling in to a new routine, trying to orient myself in a new place, learning so many new things, reading so many training manuals…it is just as tiring!

I briefly mentioned my co-op job in my last post on sustainable fashion, but for more of an explanation, my position is “Solid Waste Programs Assistant” at the Waste Resource Innovation Centre in Guelph. This is the main waste management department under the municipal government, dealing with everything from weekly garbage collection, hazardous waste, violations against the department’s nine Environmental Compliance Acts and waste reduction initiatives around the city. One of the big projects that Solid Waste Resources is working on right now is implementing composting in multi-residential buildings (condominiums, townhouses, apartments) across Guelph. This is a big deal! I can count on less than one hand the number of city’s in Ontario (maybe even Canada) that have city-wide composting available to multi-residential buildings.

This past week has been just training and orientation, and next week I will begin the real work. I’m learning to use these cool computer programs called 311GIS and Innovasuite to track waste collection issues/illegal dumping/other violations within the city, and I’ve already learned so much about how Guelph is working to meet their sustainable development goals. I’m excited to see what I will be learning in the future!

That’s enough about me. Let’s get on to today’s post: all about almond milk. An increasingly popular “health” food and “sustainable alternative” to cows milk, this beverage has been dominating the food and beverage markets for the last few years. Today you can find all sorts of almond milk-based products, from ice cream to yogurt to smoothies. But why is it so popular? And is it really as sustainable as we make it out to be? Stay tuned to find out!

There are a variety of non-dairy milk alternatives: almond, soy, coconut, cashew, rice, and oat milks. There’s other, less common ones like quinoa, flax, hazelnut and pecan milks, which I haven’t tried but am curious to. Personally I prefer almond milk above the rest, although I regularly use coconut milk while cooking/baking and take whatever alternative is available when I go to a coffee shop.

There are many reasons why someone may choose to consume a non-dairy alternative over cows milk. Lactose intolerance is a common reason, which may or may not be genetic and varies greatly by geography. The individuals with an intolerance have little (or no) lactase enzyme to break down lactose, the natural sugar in cows milk. The resulting symptoms from drinking cows milk can include bloating, indigestion, acne and more. In contrast, Cow Milk Protein Intolerance (CMPI) is a potential and different reason that some people avoid dairy, although not the most prevalent reason. This is an allergy to a protein found in cows milk, triggering an immune response in the stomach and intestines to the foreign protein. Interestingly, those with CMPI may also not be able to digest fortified soy beverages containing the same protein. CMPI is short-lived compared to lactose intolerance, disappearing in 90 percent of children by the age of six. Lactose intolerance can increase with age and by diet.

50 percent of US shoppers purchase both dairy and nondairy milk products. Only 4 percent of shoppers consume only dairy alternatives. According to a new study by Cargill, only 35 percent of nondairy consumption is because of lactose intolerance and 28 percent because of dairy sensitivity or allergy. Some other reasons people avoid or interchange dairy/nondairy products in their diet is to avoid growth hormones found in cows milk, saturated fat, are vegan/support animals rights, or simply for the taste. I use dairy alternatives like almond milk because of lactose sensitivity, although I can interchange most dairy items. I cannot handle straight cows milk because of the high lactose concentration, but items like cheese and yogurt I can eat usually without a problem.

So, almond milk is the most popular dairy alternative. However, there are a lot of mixed feelings about almond milk. An alternative to dairy milk, it is becoming increasingly available across the world in grocery stores, coffee shops and restaurants. A 2017 report by Mintel indicated that almond milk made up 64 percent of the non-dairy market in the United States, soy milk in a far second with only 13 percent. All together, the non dairy milk market for 2018 was estimated to be 16.3 billion US dollars, growing 61 percent from 2012 to 2017. If this data indicates anything, it’s that people across the world are transitioning more and more towards a plant-based lifestyle, or at least incorporating more plant-based items into their daily lives.

There are two main debates about almond milk: its health benefits and environment benefits. While almond milk has both advantages and shortcomings in these two areas, there is no sound answer as to whether it is “good” or “bad.” That decision comes down to you, the consumer. I believe that almond milk has more good points than faults, which is why it is my go-to milk replacement. Below I will explain the various points debated in hopes of clarifying this rather confusing topic for you.

Health

Sensitivities/allergies

As mentioned, almond milk is the most popular alternative to dairy, the main reason being lactose intolerance. Almond milk does not contain lactose sugar, so it is easier to digest for those lacking lactase enzymes.

While allergies/sensitivities to milk are common in infants, it is not advised to substitute cows milk for almond milk when feeding infants: a study found that infants less than one year old who drank almond milk exclusively for 1-3 months showed higher levels of malnutrition and nutrient deficiencies than the control group consuming cows milk. Some of the studied children developed severe iron deficiency anemia, nutritional rickets and edema. This data argues that the infants missed out on key nutrients in cows milk that aid their growth and development. These results are repeated for infants consuming any plant-based milk instead of cows milk.

Promoting heart health and antioxidant-rich

Almonds are a rich source of vitamin E, an essential micronutrient that acts as an antioxidant, protecting cells from the harmful effects of free radicals during the breakdown of fats (i.e. lipids). Cows milk does not contain Vitamin E. It is also high in unsaturated fats, making up 90 percent of almond’s fat composition. Together, vitamin E and unsaturated fats are linked to lowering the risk of cardiovascular disease.

Almond milk is a higher source of vitamin B1, or thiamine, than cows milk. Thiamine is important for the metabolism of carbohydrates into energy, muscle contractions and nervous system signalling.

Fortification and bioavailability

Almond milk is naturally low in essential nutrients like vitamin B12 (cobalamin) and vitamin D. Vitamin B12 is critical for the formation of your DNA and red blood cells, while vitamin D helps prevent the breakdown of your bones by osteoclasts your heart, muscles and brain are functioning optimally. However, most almond milks are fortified with vitamin B12 and vitamin D. In fact, most fortified almond milks contain more vitamin B12 than cows milk. Almond milk contains typically around 50 percent of the daily recommended intake (RDI) of B12 per serving, versus 20 percent found in a serving of cows milk. On the other hand, it is believed that fortified products have a lower bioavailability than cows milk. This means that although the fortified beverages contain vitamin B12 and D, our bodies cannot fully absorb them. Calcium is another nutrient found in greater amounts in cows milk and with a higher bioavailability than almond milk: calcium in cows milk is typically 35 percent bioavailable, while calcium in fortified plant-based milks is only 25 percent (note: I couldn’t find a study specifically on almond milk calcium bioavailability, only soy milk. Both almond and soy milks are fortified using calcium carbonate, though, so one can expect the levels to be similar).

Almond milk contains a compound known as phytic acid, which may be the reason we can’t absorb as many nutrients from fortified beverages. Phytic acid, a phytate, is an “antinutrient” that slows the absorption of nutrients by binding to them. I wrote about phytates more in this post. They mainly slow the absorption of iron, zinc, magnesium and calcium. Generally they aren’t too concerning if your diet has enough variety and you are consuming enough energy.

Blood sugar regulation

Unsweetened almond milk does not raise blood sugar as much as cows milk: one serving (8 ounces) of unsweetened almond milk contains about 2 grams of sugar, while 8 ounces of cows milk contains 12 grams of sugar. Sweetened varieties, however, can contain just as much sugar as cows milk, and is an additive versus the natural sugar (lactose) found in dairy.

Environment

Water

One of the biggest controversies over almond milk is the amount of water it takes to produce it. It’s well known now that almond milk doesn’t actually contain that many almonds: a few years ago, one of the biggest news stories around this issue had to do with a lawsuit against Almond Breeze (the brand I used to drink) because the company’s recipe was only two percent almonds. You heard me correctly, two percent. The majority of the recipe is water, sugar (if sweetened), carrageenan and sunflower lecithin. But the water in the actual drink isn’t the only part of this process using earth’s most precious liquid.

For comparison, the amount of water it takes to produce 8 ounces of milk is 255 litres. That’s a lot of water! This figure includes the harvesting, pasteurizing and processing of milk, before it gets to the consumer. The amount differs depending on how the cattle are raised: grazing cows raised on pastures require less water than those industrial settings (i.e. factory farms).

In contrast, one almond requires 1.1 gallons of water to grow and harvest, equal to 4.16 litres per almond. There are approximately 92 almonds in one 8 ounce glass of almond milk. Therefore, it takes approximately 384 litres of water to make one glass of almond milk! Think about how much almond milk coffee shops go through in a day; that’s probably millions, if not billions, of litres of water being used.

The water issue has grown in importance in the last decade because of the 2011-2017 California drought. California is the greatest producer of almonds in the world, producing 63 percent of the world’s almonds in 2016 (that’s 3.2 million tonnes of almonds!). Australia is the world’s second largest producer. Canada also produces almonds, but not nearly as much as California.

The 2011-2017 California drought is arguably the worst in the state’s history. To understand the drought, you first need to understand where California gets their water from. Primarily, California relies on water stored in snowpacks on their mountainous ranges, this natural reservoir storing 65 percent of their water. During a dry season or summer months, the snow melts to replenish California’s 1,300 groundwater reservoirs.

Below I have included some screenshots from the NOAA’s California Drought: 2011-2017 interactive report, which you can explore here. These images show how the drought spread, and how severe it was.

The drought really hit its peak between 2014 and 2015, with extreme periods spreading throughout the state. The years leading up to 2011 saw less and less rainfall, higher temperatures and forest fires. As the dry season began in 2011, groundwater pumped surged, only worsening through the years until the natural aquifers ran dry. By 2012, half of California was experiencing severe drought. California typically receives at minimum 53 inches of water from July-December in a 30 month time frame (meaning several years). In the 30 months leading up to December 2013, California had only received 33 inches of rain. Most of the underground reservoirs were at less than half of their normal capacity; by January 2014, only the highest mountain peaks had an inkling of snow on them. The groundwater was pumped so much that areas of California actually began sinking. The higher temperatures and dryer weather allowed invasive species populations to surge, decaying natural herbivory, creating more fuel for fires, further increasing the temperatures in a positive feedback loop.

In a state that produces most of the world’s almonds (as well as other crops), this drought was not in the industry’s favour. As consumer demands rose for almond milk, more almonds were harvested, further stressing the water situation in California. You may recall produce prices surging the last few years, with a single Cauliflower head costing as much as seven dollars. When I went into a grocery store this morning, that same cauliflower cost 3.49, half the price as what it was during the drought.This is just a small reflection of the impact that the drought had on California’s crops.

Thankfully, the drought ended last year after a massive wave of rain and snow covered the state (so much so that parts of the state actually had to be evacuated because of the flooding). In the span of one week, some areas of California received an astounding 20 inches of precipitation. Recall that it took 30 months to receive 33 inches before then.

Despite no longer being in a state of drought, consumers in California should still be wary of their water use, especially in agricultural industries like almond growing. Using water too haphazardly could send them spiralling back into a deprived state.

Long story short, almonds use a lot of water (much more than it takes to produce cows milk) and are grown in an area where there isn’t always enough water for this intensive industry.

Land use

The production of cows milk undoubtedly takes up more land than almond milk production. This is because not only are you clearcutting land for factorys/farms where the cattle are raised, but you also have to create agricultural space to grow the feed for the cattle. Almond milk production only requires the agricultural land, using less space. In addition, almonds are grown on trees which produce oxygen, act as carbon sinks (lowering the amount of carbon dioxide, a GHG, in our atmosphere) to reduce global warming, recycle and provide nutrients into the soil to keep it healthy, and maintain its structure by preventing erosion. Dairy farms completely destroy land, clearcutting all natural forestry. The land cannot absorb carbon from the atmosphere, often emitting carbon instead because of the methane produced by cows. In addition, manure from cows can leach into waterways and cause eutrophication, killing entire ecosystems. Chemicals like phosphorus and nitrogen found in their feces are toxic in excessive amounts, and the methane they emit is a much more potent GHG than carbon dioxide (so it stays in the atmosphere longer).

However, cows milk production occurs all over the world. Almonds can only be grown in certain climates; as discussed, majority of almonds are grown in California. This makes both the financial and environmental costs of transporting these almonds and the products made with them (like almond milk) quite high. More GHGs are produced to transport almond milk long distances versus cows milk which some produce right in their own backyard. While some people make their own almond milk, where are those almonds coming from? If you’re trying to buy all your food items locally, cows milk may be the better choice for you (unless you live in California or regions of Canada where almonds are produced).

Tetra Paks and waste

Most almond milks on the market are in shelf-stable Tetra Paks. They don’t have to be refrigerated before opening, so you will often find them in the same aisles of supermarkets as juice boxes, broths and other food items also in Tetra Paks. While they look just like any old carton of milk, the biggest difference between Tetra Paks and the refrigerated milk packs you find in supermarket fridge’s is that Tetra Paks are not that easy to recycle. One stat on the company’s website said that the containers are typically 74 percent paper, 22 percent polyethylene and 4 percent aluminium. These mixed components can be difficult to separate in some recycling plants, especially in smaller municipalities with less advanced recycling technology. For instance, only 20 percent of Tetra Paks in Vietnam are recycled, with only two facilities in the entire country that allow them to do so. As a result, Tetra Paks are finding their way along Vietnam’s shorelines, being dumped into the waters only to wash up soon after. Some people in Vietnam walk the beaches every day trying to clear the mess; to rid of the items, they actually burn them, releasing harmful GHGs and other chemicals into the atmosphere.

I will point out that cows milk is also packaged in Tetra Paks, although it doesn’t seem as common. In addition, there are almond milk brands that are not packaged in Tetra Paks; the one I drink now is in a paper-based carton, which has to be refrigerated since it is not as shelf-stable without aluminium and polyethylene to preserve it. You could alternatively make your own milk and store it in something like a mason jar to reduce your waste, but keep in mind that you wouldn’t be getting essential nutrients like vitamin B12 and vitamin D that you find in fortified drinks.

Final thoughts

I’ve only scratched the surface of the many different factors you can compare between almond milk and cows milk. Whether you drink almond milk or cows milk, the decision is entirely up to you. I am not trying to sway you to pick a side in this post. Perhaps you were reading this thinking, “wait, which is she supporting?” and getting confused because I was giving so many pros/cons to each side. I tried to take an objective view when writing this post because I think both drinks are good in their own rights, and both can help create a more sustainable world if we use responsible production/waste management practices.

I drink almond milk, but I will never pass up homemade gelato (if you’ve ever been with me anywhere, you know I always hunt for an ice cream place to stop by!), I’ll gladly eat pizza when going out to an Italian restaurant, and greek yogurt = life. It isn’t about making sacrifices, but compromises: do what works best for you, while keeping our planet in mind as you do it. If we all become just a little bit more conscientious when making decisions about our food choices, clothing, personal care items, we can all help make the world a better place for us and future generations to live.

I hope you enjoyed this post. As always, thank you for reading!

Until next time!

The post What’s the deal with almond milk? appeared first on Clear the Air.

Hello, friends! I hope you had a great week. I am here today to share with you some of my favourite go-to recipes for vegetarian/vegan-friendly meals and snacks. Whether you’re new to the vegetarian lifestyle, are having some vegetarian friends over for a dinner, or just want to try out something new that doesn’t involve on meat/animal products, this is the post for you!

Before I get into the main content of the post, a little update about the blog. I’ve now purchased my own domain, so I officially own the blog! I’m really excited about this step forward. Owning my blog is more professional, will make it easier to find in search engines like Google and will help me establish myself more as a blogger and individual on the internet. If you haven’t noticed, the URL is now thisisjennasjourney.com. In case you’re still using the old link don’t worry because you will automatically be directed to the new page.

News aside, let’s get on to the main content of the post. In front of each recipe, I’ll put a (V) if it’s vegetarian, or (Ve) if it’s vegan. This way it’s easier for you to quickly scroll through the recipes and find something to your liking.

I’ve provided some of my own recipes, as well as my favourite ones from around the web. Enjoy the post!

Breakfast

1. (Ve) Vegan French Toast by Minimalist Baker. This recipe = life. When I was little, french toast was a regular breakfast for me. I would wake up in the morning to smell my mom preparing it before I ran off to school; it’s very nostalgic for me. Funny enough, I didn’t really like french toast that much when I was younger, but as I got older it grew on me (get it? Grew on me as I got older? Haha, wow I’m bad at jokes…). This recipe is easy to make and very quick so it’s perfect for a busy morning. I usually use maple syrup instead of agave because that’s what I have on hand; you could also use honey if you’re not vegan. I also like to add shredded coconut to the batter before cooking; this adds a nice, buttery flavour. Sometimes I’ll add cacao powder if I’m craving something chocolaty.

2. (V) Savoury Avocado Toast with Egg and Hummus. I put this in the breakfast section but I often have it for lunch and dinner as well because of how versatile and delicious it is. All you need is a good bread (my favourites are Farm Boy’s pumpernickel rye and multigrain sourdough), hummus, an avocado, eggs and (optional toppings, but highly recommended) hemp seeds, nutritional yeast and black pepper.

This only takes about five minutes, so it’s great when you want a filling meal in a hurry. Simply toast your bread, and while that’s happening fry your eggs in a pan to your preferred doneness (is that a word? If not, it is now). When the toast is ready, spread hummus on the bottom, then mash up half an avocado (or a whole one, you do you) and put that on top of the hummus. Next, add your fried eggs on top of the avocado, then sprinkle on any other additional toppings. This is probably one of my favourite things to eat because it combines most of my favourite foods in one amazing meal.

3. (V/Ve) Banana Blueberry Peanut Butter Oatmeal (or any oatmeal, really). This is another quick meal idea; if you have a bit of time, though, you could prepare the oatmeal in a different way than what I normally do. Sometimes I’ll follow online recipes for oatmeal, but most of the time I just make my own mix of random deliciousness. My base is usually the same despite what toppings I use:

1/3-1/2 cup rolled oats
1/4 cup egg whites (don’t judge, it’s added protein and keeps me fuller for longer, plus it makes the oatmeal fluffy) — omit if you’re vegan and just add an equivalent amount of non-dairy milk
~1/2 cup almond milk (or any other dairy/non-dairy options; coconut milk is also great!)
1 tsp chia seeds
1 tsp ground flax
1/2 tsp vanilla extract
1/2 tsp cinnamon

Granted, I don’t measure these ingredients when I use them, so these are rough estimates. If you like tougher oats, use less liquids; if you like more liquidy ones, use more. It’s entirely up to you! How you cook it depends on how much time you have and what sort of consistency you like. Here are the four ways I prepare my oats:

• When I’m short on time: Mix all the base ingredients together and pop them into the microwave for 2 1/2 to 3 minutes. You may have to stir them halfway through to avoid the mix from overflowing. This cooking method produces tougher, chewy oats. This is a great recipe for when you’re away at a hotel, too!
• When I have a bit of time: First pour the almond milk into a sauce pan and set it to boil. Once it does, turn the heat down to low and add all of the other base ingredients in. You may need to add more milk or water to the mix as you cook it. I also like to add 1/2 mashed banana about halfway through cooking time when I prepare my oats this way. Depending on the texture you like, I tend to cook it this way for 10-15 minutes. More time = less chewy.
• When you have time on the weekend but not during the week: A crockpot is a magical thing and allows you to prepare an entire week’s worth of oatmeal in just a few hours. This recipe works best with steel cut oats; adjust each portion to be about 1/4 cup steel cut oats for every 1/3 to 1/2 cup rolled oats. You’ll also want to have about 1 cup of liquid to every 1/4 cup oats for this. I also omit the egg whites for this cooking method. I’m sure you could cook them this way, but I have yet to try it. Simply pour all the ingredients into the crockpot, mix them a little, and set it on low heat for about 6-8 hours. This is a great way to get your cooking done without standing over the stove. You can leave the house for the day and come back to a whole pot of oatmeal!
• When you have a few minutes the night before: Another recipe where I omit the egg whites because, well, they’ll be raw (ew). Instead, I increase the amount of almond milk to about 1 cup and put all of the ingredients into a container, such as a mason jar. Shake the mixture up, then pop the jar into the fridge overnight. In the morning, you’ll have a nutritious breakfast without any more work! When you’re ready to eat it, add any toppings you want (fruit, seeds, nut butter, etc.) Don’t add them the night before because they’ll get all soggy (unless you like that, no judging here). You’ll get chewy oats with this, and they’re great to eat cold on a hot day. You could microwave them if you wish; if you decide to, only do so for 30 seconds to 1 minute. This is another great method for a night spent in a hotel.

As you can see, oatmeal is very versatile and an easy breakfast to make no matter how much time you have or where you are. Once you have the base made, there’s so many different topping combinations you can make: my favourite is to add sliced banana, frozen blueberries and peanut butter. Other great ingredients to add include pumpkin/sunflower seeds, hemp seeds, cacao nibs, berries or other fruits, other nut butters/spreads, jam/fruity spreads, nutmeg, cacao powder, shredded coconut and more!

4. (V) Whole Wheat Coconut Pancakes: Whenever I tell my mom that I’m making pancakes she gets SO excited because she loves this recipe. I came up with it one day when I realized we were out of pancake mix and I already told her that I would make her pancakes…probably one of the best accidental discoveries I’ve made. The flavour of coconut really shines in this recipe, and the pancakes are pretty filling unlike regular pancakes that quickly pass through your digestive system without the added fibre. Here’s what you’ll need:

1/2 cup whole wheat flour/whole wheat pastry flour (to get a rich, nutty flavour and for extra fibre/B vitamins)
1/4 cup milk
1 egg
1 tsp vanilla extract
1 tbsp coconut oil, melted
1 tbsp shredded coconut
1/2 tsp cinnamon
1/2 tsp baking soda
1/4 cup added extra fillers like blueberries, banana slices, chocolate chunks, etc.
Additional items for topping (berries or other fruits, maple syrup)

I think we all know how to cook pancakes. In case you don’t, though, just mix all of the ingredients together, let the batter sit for a few minutes, and pour enough batter into a frying pan on medium heat so you get about 6 inch circles. Flip the pancakes when the batter starts to bubble in the centre. This recipe makes about three large pancakes, or 4-6 small (6 inch) ones.

5. (Ve) Tofu scramble by Minimalist Baker. I love making this! Although I regularly have scrambled eggs, this is a nice way to switch it up and make it vegan. If you’ve never tried a tofu scramble before, you may be hesitant to try this out. Trust me, it’s delicious! Granted, it doesn’t taste exactly like eggs, but it is still a delicious meal idea I really recommend trying out! Serve it with avocado, sliced tomatoes and toast and you’re in for a very satisfying meal! You can also use leftover tofu scramble to make tacos (just put the leftovers in a hard shell tortilla with your usual taco toppings)!

Lunch

1. (V/Ve) Buddha Bowl: Another recipe that is easy to find online and is made in a variety of different ways; I’ve been making it for so long that I’ve created my own standard recipe. This is a great idea for meal-prepping for the week. In high school I would cook everything on a Sunday morning, put my lunches into containers, and each morning I’d just grab a container and go. Here’s what my buddha bowls typically consist of:

• ~1-2 cups of leafy greens, like baby spinach or kale
• Roasted veggies. I chop up a bunch of veggies, throw them into a big pan, stir them around with some olive oil, balsamic vinegar, cinnamon and cumin, and then bake them in the oven at 400°C for about 40 to 45 minutes, stirring every fifteen minutes or so. My combo of veggies changes depending on what we have in the fridge that week, but usually there’s broccoli, cauliflower, carrots, brussel sprouts, bell peppers, and mushrooms. I also like to use asparagus and green beans when we have them.
• A starchy vegetable. While the pan of vegetables is roasting, I also will roast another pan of sweet potato, cut into chunks. I’ll cook up one full sweet potato, as well as a squash (acorn and buttercup are my favourites). If we have them, I’ll also cook beets and turnip. I sprinkle on a bit of cinnamon and then cook this mixture for about an hour and fifteen minutes to an hour and a half. When the sweet potatoes can easily be poked through with a fork you know the mix is done.
• At least 1/2 cup of grains. Like other recipes, I don’t usually measure what I’m adding, but I try to make sure I’m getting at least a full serving of grains each meal. My favourites include quinoa (one of the few grains that are also a complete protein!), wild or black rice (yes it’s a thing, look it up), freekeh, barley, and lentils. I make a big pot of grains (I tend to mix them, too) while the veggies are cooking. Prepare the grains according to the instructions for whichever grain you choose; if you’re combining grains, cook them all for the longest amount of time required. That way you know that they’ll all be thoroughly cooked. In addition, once the grains are cooked I like to mix a can of black beans or chickpeas with them for add a serious complex carbohydrate/protein punch to my meal.
• A protein source. If you are only adding about half a cup of grains, I recommend adding an additional protein source to your bowl. If you have a full cup of grains that are high in protein (like quinoa, or freekeh/barley with beans) then you don’t have to. I like adding veggie meat slices, tofu, or tempeh. Sometimes I’ll add hard boiled eggs.
• A source of good fats. It is very important to consume fats in your diet for replenishing and repairing your cell membranes that surround practically every one of your cells, as well as for protecting your organs, insulating your body, and acting as a source of energy. I always add half an avocado to my bowl. You can also drizzle olive oil on your bowl if you want extra fats or aren’t a big fan of avocado (don’t know how you couldn’t be, though…)
• Sauce/toppings. The best part of the dish! This is when you can really add a great flavour booster. My favourite sauces/toppings include hummus, mustard, a creamy tahini, tzatziki, or even a hearty tomato sauce. I also like to add hemp seeds, sliced cherry tomatoes, olives, sunflower seeds, and then sprinkle on some nutritional yeast for B12 and black pepper.

This meal may sound very complicated to make, but I promise you it’s not! When you’re trying it out for the first few times, you may get overwhelmed by preparing so many things at once. If that’s the case, try cooking them at different times. Try roasting the veggies on Saturday night and cooking the grains on Sunday. Whatever works for you! The more you make this dish, the faster and easier it’ll be to prepare. Aside from the cooking time, it now takes me less than five minutes to put a bowl together when I’m craving it, just because I already have everything prepared; it’s just a matter of putting everything in one bowl. The great thing about this dish is that it is easily customizable so you can rarely get bored of it. You can switch up the veggies you use, try a new sauce, add some different toppings, or create a new mix of grains. It’s all up to you!

2. (Ve) Veggie Meat Sandwich/Wrap (no, it’s not real meat): Another easy recipe that I make when I’m in a hurry or craving it is a simple sandwich or wrap. All you need is a good bread or wrap, hummus, a handful spinach/other greens, veggie meat slices like Yves turkey or ham (they’re so good and really do taste like meat!), black pepper, and any other ingredients that you like to add (cheese, tomato slices, etc.) Just put it all into a sandwich or roll it up in a wrap, eat it on the go or while reading a good book, whatever your circumstances are.

3. (V/Ve) Leftovers: Pretty self-explanatory. If you have anything left over from another meal a day or two before, this is usually a go-to. For me, this often includes whole wheat pasta with some sort of homemade sauce, veggies and a protein, or another grain like barley or quinoa with curry/stir fry. Easy-peasy but still nutritious and delicious!

4. (Ve) Lentil soup. I think I could live on soup, to be honest. Not the same soup my whole life, but a variety of soups. Soup + good bread = bliss. Lentil soups make for a filling, hearty meal, full of protein, complex carbs and flavour. They’re very cheap, too, so this is a perfect meal for anyone on a budget. You can make soups in big batches, which makes it great for the whole family or freezing for months. I’ve been making this Glowing Spiced Lentil Soup from Oh She Glows for years and it never fails to satisfy me. Don’t have time to stand over the soup while it’s cooking? Try this Slow-Cooker Moroccan Lentil Soup by EatingWell. It’s full of veggies and flavour, so you really are getting a well-rounded meal. Alternatively, you could make this on the stovetop. I’ve done this before by preparing the ingredients as I would for another recipe. For instance, follow the instructions for the Oh She Glows soup, but use the ingredients required for the EatingWell soup. You could switch this around, too, and make the Oh She Glows one in the slow cooker. Slow cooking lentils gives them a tougher texture while cooking them over the stovetop tends to soften them a bit more. I prefer softer lentils, so I usually make soups on the stovetop. Nonetheless, slow cookers are excellent when you have a busy life but still want a nice, home-cooked meal!

Dinner

1. (Ve) Lentil Meatloaf. It probably sounds funny to put these two words in the same name, but yes, lentil meatloaf. It’s soooo good, super filling, and a great source of vitamins, minerals, protein and complex carbohydrates. This is a great dish to use for leftovers for the next few days. It’s also inexpensive to make, since lentils are so cheap (it can cost less than two dollars for enough lentils to make around eight servings!). Here’s a great recipe by Ambitious Kitchen, and another by The Simple Veganista. This one by Oh She Glows was the first lentil meatloaf I ever made, back when I purchased the cookbook in 2014, and it’s still a recipe I rely on. There are plenty of other recipes out there, and I encourage you to do some exploring of your own! This gluten free one by Ambitious Kitchen is also amazing, but it uses black beans instead of lentils for the loaf. It also uses a yummy avocado topping that provides some fats and a creamy texture.

2. (V/Ve) Pita Pizzas. This is an easy, quick meal to fix up when you’re feeling really lazy and is super customizable so you can make the family dinner even if everyone has different tastes. You can even throw a pita pizza party if you want (if I threw that party, would anyone come?)! You can have everyone customize their pizza to their own liking, then pop them all into the oven and a few minutes later you have a great meal. Here’s what you need:

Pita bread (I prefer whole wheat)
Olive oil
Tomato sauce/pizza sauce (homemade or from a can)
Shredded cheese (can be vegan cheese if you want)
Tomato slices
Garlic cloves, sliced
Basil leaves
Any veggies, greens or other toppings that you like, sliced
Spices like oregano, thyme and paprika, for seasoning

Drizzle olive oil over the pita and spread it with a knife or piece of paper towel. Sprinkle on the spices to your desired amount. Spread the tomato sauce onto the pita, then add the basil leaves and chopped pieces of garlic. Sprinkle the cheese on top, then add whatever toppings you like on top. Once its ready, stick the whole thing in the oven for about ten to twelve minutes at 400°C. When you take it out of the oven, allow the pita pizzas to cool for about five minutes. Use a pizza cutter or paring knife to cut them into two or four slices. Enjoy!

3. (Ve) Chickpea Curry. There are a variety of ways to make curry, all of which can easily be made vegetarian or even vegan. This one with just chickpeas and this one with sweet potato are both vegan, but are full of good fats, carbs and proteins to make a well-rounded meal if you pair them with a grain. There’s also many out there that include lots of veggies, or potatoes; I’ve made this chickpea curry soup with cauliflower, but I just use less liquid to make it more like a curry. Curry is so versatile and I never get bored of them; they’re easy to freeze, so you can make a big batch and have leftovers for months after. In addition, things like chickpeas and coconut milk and rather inexpensive, so this is an affordable option for a wholesome meal.

4. (V/Ve) Veggie Burgers. There’s a lot of great pre-made veggie burgers out there, but you can also make amazing ones from scratch. This recipe is really delicious if you like beans (like me!). This one makes use of portobello mushrooms and has a more “meaty” flavour, so if you’re not a big fan of black beans, they are masked pretty well in this recipe. This vegan one omits beans and instead uses tempeh and lentils as the base; this vegan one is also gluten free. This last vegan one uses tofu as the base. I have plenty more I could list, but this shows you just a sample of how many there really are out there!

5. (V) Shakshouka. I only discovered this dish last year on a trip to New York City, and ohmahgawd I felt like a new person when I tried it for the first time. Shakshouka is a Tunisian dish that is popular all over the Middle East. In Arabic, “shakshuka” means “mixture” which makes sense because of what the dish is made of. I tried authentic shakshouka for dinner at an amazing restaurant called Hummus Kitchen, but it is usually served as a breakfast dish with pita or challah. Like the name dictates, I of course had it with a home-made pita and fresh hummus. That was probably one of the best meals I’ve ever had. I now love making this dish, and I eat eggs at any time of day, but most often I make it for dinner. It’s essentially poached egg submerged into a hearty tomato sauce with spices like cumin. It’s so simple to make, yet so satisfying. I kind of want to make it now…ANYWAY, here’s a great recipe. You can add your own ingredients to it; bell pepper, zucchini and parsley would taste great in shakshouka. Here’s a basic shakshouka recipe I’d recommend; this one I haven’t tried but contains eggplant and looks really good; here’s one that is less saucy, more skillet-y (yes, I know that’s not a word) which uses asparagus and sweet potato.

Snacks

1. (Ve) Chocolate Chia Energy Bars from Running on Real Food. I had been searching for a copy-cat Lara Bar recipe for awhile that I actually enjoy. Lara Bars are one of my favourite snacks, but they can be pretty expensive and I don’t like how much waste comes from packaged granola bars (especially when you’re eating one nearly every day like me). I honestly think that this recipe is just as good if not better than Lara Bars, and it’s cheaper to prepare an entire batch than to go out and buy a whole box of bars. These are no-bake bars, which means you simply prepare the mix, spread it into a pan, pop the pan into the freezer for a bit, and you’re done! They’re made of energy-packed ingredients like dates and walnuts, and the cacao powder gives them a nice dark chocolate flavour. They’re great for after a workout or just when you’re craving something sweet. You can also make them into balls, which are a fun, portable snack!

2. (V) Cookies! I’ve had two main recipes that I’ve been making for years: Chocolate almond butter cookies from Sally’s Baking Addiction, and Chocolate Chunk Oatmeal Cookies from Ambitious Kitchen. The almond butter cookies can be made chewy or crunchy, depending on how long you cook them for. Sometimes when I don’t have almond butter on hand (because almond butter is $$$) I’ll use natural creamy peanut butter. The oatmeal cookies are great because they use coconut oil for some good fats and oatmeal for a chewy flavour with a bit of added fibre.

3. (Ve) Trail Mix. You could purchase pre-made trail mix, but that’s not practical for me because it’s often expensive and I like to change around what I have in my trail mix. I have trail mix as a snack pretty much every day, and it’s always something I really enjoy. My trail mix usually have some sort of nuts (I always use almonds, pistachios and walnuts), seeds (always peptic and sunflower seeds), cereal (Cheerios and bran flakes or life cereal), dried fruit (raisins, dates, figs), popcorn if I made some recently, and something sweet like dark chocolate covered coffee beans or just some chocolate chunks. Personalize it however you like, add your favourite ingredients, and enjoy on-the-go or at home. A quick and easy snack with all sorts of good nutrients for your body.

4. (Ve) Hummus and crackers, veggies…really just about anything. I love hummus a lot. Like, a lot a lot. I put it on just about everything, so I don’t think you can go wrong pairing it with another food. Hummus spread on crackers or used as a dip for veggies is a great way to get complex carbs, fats and proteins; if you have toast with hummus, you are mixing the right amino acids to get a complete protein! You can pack this up for a satisfying on-the-go snack.

5. (Ve) Fruit with nut/seed butter. Another great portable snack. Apples with peanut butter are my favourite, but banana and pear slices with almond/sunflower seed butter are delicious, too. You can enhance the flavour and make this even fancier by sprinkling on some coconut flakes and cinnamon! For any of these portable recipes I suggested, use a reusable container to save costs and the environment. You can purchase little condiment containers for spreads or dips, and a slightly larger snack container for the fruits/veggies/crackers. Some containers even have the dip jar built in! Do our planet a favour by not using plastic bags or cutlery.

6. (V) Greek yogurt with toppings. This is a satisfying, protein-packed snack idea that will keep you full in between meals. Use plain greek yogurt so you’re not overloaded with the weird ingredients/fruits added with flavoured yogurts, then add any toppings you like! Dried fruits, seeds, nut butter/jam, cinnamon…the possibilities are endless!

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I could mention so many other great recipes, but to keep this post at a decent length I’ll end here. If you would like more recommendations or want a specific idea, feel free to send me a message or fill out the contact form on my home page.

Keep in mind, many food items are already vegetarian and/or vegan. Grilled cheese is vegetarian; peanut butter sandwiches are vegan. Cereal, ice cream, Kraft Dinner, crackers and chips, toast, drinks from places like Starbucks or Tim Hortons, Oreos…all of these are vegetarian (some even vegan, like Oreos!) Many restaurants offer vegetarian options; less so for vegans, but the demand is growing so you will likely see the number of vegan restaurants and options available grow in the near future. I wrote this blog post about eating vegetarian/vegan during holidays and at restaurants, so if you haven’t checked it out yet there are some good tips to approach eating out while following these lifestyles.

Being vegetarian is easy, despite what you may think. I’m not vegan so I can’t speak for them, but I would imagine that the transition is just like mine into vegetarianism; with a little bit of planning and work, it is very simple to eat well, sustainably. I hope that you enjoyed this post, and perhaps it inspired you to get in the kitchen tonight. I love cooking and baking, so sharing some of my favourite dishes with you is my way of spreading this passion. Food is such an important part of culture around the world, but in North America we don’t really have much of a food culture anymore. The more we cook both on our own and with others, the more we share this food around a table while telling stories or talking about life, the sooner we can rebuild our food culture. Food has a way of connecting people from all over the place; if you are vegetarian, sharing a delicious veg-friendly meal with your non-vegetarian friends is a great way to share this important aspect of your life with them. Even just trying something new with friends one night is a way of connecting face to face, which we desperately need in today’s technologically-driven society where life is mainly experienced behind a screen.

You may be thinking that I’m being a little dramatic in this post. It’s supposed to be about recipes, right? Like I said, food is so important in our lives. It is so much more than just a life-sustaining element. It’s a social “glue,” if you will. Experiencing as many food cultures as possible and engaging with the people you prepare and eat the food with will enhance your life in so many ways. An added bonus of eating vegetarian or vegan is that you can do all of these great things in a sustainable manner. Why not give it a try?

That’s all for today! I’m curious, do you have any vegetarian/vegan recipes that you love making? If so, what’s your favourite? Let me know in the comments!

Until next time 🙂

The post Easy vegetarian/vegan recipes roundup appeared first on Clear the Air.

As the holidays arrive, food becomes a big focus. As a vegetarian, one question you may ask yourself is how to eat plant-based during the holidays. Or, if you are preparing food for a family or friend that follows a plant-based lifestyle, you may be stressing about what to cook for them.

Fret not, friends. There are very easy (and delicious!) ways to enjoy these holidays without missing out on our society’s meaty traditions. This post shares how to eat plant-based during the holidays, without missing out on fun!

Like anyone else, I always looked forward to the big turkey dinners and my dad’s barbecued salmon and chicken on long weekends. Holidays were the time when my family would visit The Keg Steakhouse and I would order one of their infamous filet mignon steaks.

Becoming a vegetarian meant that I would have to make some changes to my food choices during these special occasions. Yes, I was a little disappointed because I loved these meals and what they represented so much, but at the time I knew it was so worth it if it meant that fewer animals were harmed because of me (and I still feel this way). I knew there had to be ways I could enjoy these special occasions without eating meat. I did a little research, recipe hunting and planning and found some great solutions!

For those of you concerned with FOMO (fear of missing out) like I was, I’ll be sharing the solutions I found with you now. For those of you who will be preparing a meal for a friend or family member that is vegetarian or vegan and has never done so before, this is also a great read for you. I also learned a lot along the way of my vegetarianism journey, so ideally me sharing them with you now will prevent you from having to deal with some especially problematic situations you may face as you transition into this lifestyle.

1. Make new food traditions

The easiest thing to do during the holidays is to find replacements for your traditional food items. You can make something that looks just like whatever it is you are replacing (like “fake” turkey to replace turkey) or perhaps something obviously very different but still delicious (lentil loaves are life).

For turkey-focused holidays

Many of my vegetarian friends are fans of Tofurky, an awesome brand that creates vegan replacements for many meal staples. I personally have not tried out their tofu turkeys, but I have heard good things about them. They look like a miniature turkey, and even come filled with their own stuffing! They are on the expensive side for one person’s meal which is the main reason I haven’t purchased one yet.

Usually I opt for the non-traditional route and prepare some really good marinated tofu to eat instead. You can make any marinade you like; I like curry, soy or even balsamic vinegar seasonings. It’s entirely up to you! It’s also very easy to make something like tofu into one serving since you can cook it on the stove or bake it in just a few minutes. You can even make a whole package of tofu and have it for leftovers throughout the week.

For BBQs

For barbecues, I like to get veggie burgers! They cook just like any burger would on the grill; if you’re buying pre-made ones, simply read the instructions on the packaging to know how long to cook each side. This is my favourite brand of veggie burger, and they have so many different flavours to try! These brands also make vegetarian hot dogs and sausages that you can make on the grill, too. You could also make your own veggie burgers if you have time. I love to do this, and I’m always trying new flavour combinations. You can make the base out of many different things: beans, grains, mushrooms (!), it’s entirely up to you!

One thing to keep in mind when having something vegetarian prepared on the barbecue is if there will be any meat products prepared on the grill, too. I find that this occurs a lot in restaurants where they only have one grill and don’t bother cleaning it in between items. If anything containing meat was prepared on the grill before the veggie burger, residues like grease or minuscule meat pieces could contaminate your burger. This isn’t a big deal to some people, but many vegetarians/vegans will not eat anything that has made contact with a meat product or its residues.

It’s easy to avoid this issue. You can either cook the veggie product first before the meat, designate a specific part of the grill as “no-meat” so you just cook the veggie product there, or clean the grill well after the meat has been prepared. Most veggie burgers can be microwaved as well, or you could wrap the product in tin foil and cook it on the grill that way.

2. Prepare dishes that everyone can enjoy and redesign old favourites.

If your household is hosting a party or family/friend get together with many meat eaters, you can prepare a large dish of something vegetarian that the entire party could enjoy! Not only will you be contributing to the feast, but you can show the guests how delicious vegetarian dishes can be.

This is where the Pinterest, Google and recipe books come in handy; there are so many different dishes you can prepare as a main or side that would satisfy anyone! Maybe you could do a vegetarian shepherds or pot pie, baked squash stuff with grains and cranberries or a pasta bake. I love making all of these things and they go over well with most people. The possibilities really are endless, though! You can make pretty much any dish vegetarian and vegan (as shown by tofu turkeys), and if you’re hesitant to make something up yourself then there are thousands of recipes out there for you to test out to help you gain confidence in your cooking.

If you are not confident in your cooking skills, try simple dishes first that will still taste great no matter how badly you mess them up (and trust me, I’ve messed up a lot of dishes but they still somehow end up tasting good…).

You could offer to make the gravy for turkey dinners, which can be made vegan by using simple ingredients like spices, flour and veggie broth (check out Pinterest for awesome recipes!). You could make stuffing, which is also very easy to make vegan. A lot of store-bought stuffings do contain dehydrated meat products for flavouring, so making it from scratch not only ensures it’s veg-friendly, but as with anything fresh, it will taste so much better! Plus, you can flavour it however you like. If it’s a hit, it might just become a new tradition that you recreate every holiday.

3. Check the restaurant’s menu beforehand, or make sure you can modify dishes

Holidays usually involve a lot of eating out for social gatherings. Restaurants are getting better at offering vegetarian and vegan options, but it’s still not a wide-scale practice unfortunately. Many of the options out there you will have tend to be a salad or pasta, which as great as they can be can get quite boring after a while. We like variety! If you know you’re going out somewhere, check the menu beforehand or call the restaurant to see if they will accommodate you. Most places are more than happy to switch up a menu item to make it vegetarian or vegan friendly. More and more restuarants are almost (or completely) plant-based, too.

4. Don’t be afraid to speak up.

Sometimes my friends want to go somewhere that I know does not offer vegetarian options, so I politely suggest we go somewhere else more accommodating. For instance, my group wanted to go to a Korean barbecue place once, but the only veg-friendly option there was pineapple, and if you’ve been to a Korean BBQ place before you know that you cook all of your own food on the same grill, so I wasn’t too keen about that idea (and I also didn’t want to pay twenty dollars for a piece of pineapple…).

I told my friends about my concerns and they were totally understanding. In the end, we found a better place to go that everyone enjoyed. Going to restaurants with your friends is about being with your friends and making memories, not about the place you go. They will be understanding of your lifestyle and will want to see you happy. Some restaurants that offer a lot of veg and meat options alike include Thai and Vietnamese restaurants, Middle Eastern fare (HUMMUS! Sorry, just saying) and even sushi places. There are plenty of other great types of cuisine that are centred around vegetarian and vegan foods, but these are a few of my favourites.

If your friends are really adventurous, you could even take them to an all-vegetarian/vegan restaurant if you have one in your area! My favourite is Fresh, which has several locations in Toronto. Anyone who I’ve taken to Fresh (all of whom eat meat) are pleasantly surprised by the meals that they get! It’s also flat out fun to try a restaurant’s spin on a classic meat dish. And if it tastes good (which it will most likely) then that’s bonus points! 

5. Be ready for questions.

I’m going to warn you that this is bound to happen, especially if you come from a meat-focused culture. I still get questions about why I’m vegetarian from my family and friends, and it’s been almost a year. I don’t mind answering them at all, but some questions are not as kind as others. I’ve also received many comments that condemn my decision to become a vegetarian, and criticism over whether or not one person makes a difference by becoming vegetarian (answer: they do! More about that in this post). 

Take these comments with a grain of salt because there will always be people who put down others for believing in something that they don’t personally believe in. Especially around holidays where food is so important, you are going to encounter individuals who are very uneducated about vegetarianism and veganism (unless you’re at a vegan party, but you’re probably not if you’re reading this post). You need to practice patience with these individuals and the comments they make. For the questions from the genuinely curious, be positive and eager to answer their questions! You made the choice to become vegetarian or vegan for a reason; show them the passion that drove you to make such a big change in your life. Who knows? Your passion might just inspire someone else. 

Those who I’ve discussed my views of vegetarianism with and whom I’ve offered tips for living a more plant-based lifestyle have made more conscious decisions with their food choices. For example, my mother has become very interested in vegetarian fare and happily eats anything I prepare; one of my best friends now takes all of his friends to Fresh after I introduced him to the restaurant last year. The impacts of one person may be hard to see at first, but as you can tell by my example, there is a ripple effect from your actions felt throughout your community.

6. Stay positive and stand firm with your beliefs, but don’t be the “Angry Veg.”

Don’t let people’s snide remarks turn you into that angry vegetarian/vegan that people associate with a stereotype (you know what I’m talking about, the angry vegan who wears tie dye, protests at butcher shops, and lives on a farm). I would say that 95% of vegetarians and vegans aren’t like this so I have no clue where this stereotype came from.

Anyway, it’s very easy to get irritated and upset by rude, ignorant comments that belittle your life choices. Sometimes I really, really, really want to say a thing or two to those who’ve directed these comments at me (as some of them can be quite offensive), but I just let it go over my head and say nothing. Their opinion isn’t going to change my beliefs, nor impact how I carry out my life. If someone truly cares and respects you, they will not make these comments that trivialize something you care about. 

Sure, they might say something because they care about you and want to make sure you’re healthy; they may ask if you’re getting enough protein, or if it’s expensive for you to live this way. These are not the comments I’m talking about as these ones come from a sincere place. A sassy retort may just fuel the rude comments more, or turn someone off from vegetarianism/veganism.

That isn’t the goal. The goal is to help the animals and environment. Yes, be angry that animals are being treated poorly and the environment is suffering because of our dietary decisions. But don’t be angry by someone’s incompetency, and do not  get angry at someone that’s trying to get a rile out of you. As you know with family or friend gatherings, one small comment someone makes can turn into a big discussion and can get way out of hand very quickly. If someone makes these comments, you can say that you don’t appreciate them or don’t acknowledge them at all, just don’t stir the pot more.  This is another one of those things that are easier said than done, but it will get easier with time, trust me. How you handle yourself will strongly reflect their opinion of vegetarians and vegans on the whole.

Final thoughts

Those are my top six tips on how to eat plant-based during the holidays. I hope this post will help you if you’re still new to vegetarians/veganism and haven’t experienced holiday meals just yet. You don’t have to miss out on these fun holidays because you want to do something good for the planet. If anything, you this as a learning experience for yourself and your friends/family.

Get inspired by the different meals you can make that are veg-friendly, and maybe make some new traditions in the process. Enjoy your food, but more importantly, enjoy your time with others. When you know how to handle meals during holidays as a vegetarian or vegan (or any meals throughout the year, for that matter), it makes it all the easier to enjoy that time you have.

Since there are different holidays spread throughout the year, I encourage you to come back to this post whenever you find yourself stuck about what to prepare for yourself/a friend who does not eat meat.

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

• How to become a vegetarian: Part 1
• 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

Until next time!

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