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.

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.

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, 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!

~~~

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!

The post How to eat plant-based during the holidays appeared first on Clear the Air.