<![CDATA[Planted Meals - The Root]]>Sat, 20 Dec 2025 13:54:30 -0800Weebly<![CDATA[Is gelatin vegan?]]>Mon, 30 May 2022 00:04:26 GMThttps://www.plantedmeals.ca/the-root/is-gelatin-vegan

Though we strongly believe that veganism doesn’t have to be complicated, there are some foods that vegans have to be careful about. We’ve discussed in the past the sneaky ingredients that end up in popular snacks, and one of the most common sneaky ingredients is gelatin.

Gelatin is used in foods as a thickener, and it often appears in sweets like marshmallows and gummy candy. But gelatin also appears in things you may not expect, like cakes and pies, vitamins, and even non-edible things like skincare products and cosmetics.

What exactly makes gelatin not vegan? Is there such a thing as vegan gelatin? Below, we’ll discuss everything you need to know about gelatin.

What’s Gelatin Anyway?

Gelatin is a thickener, and a great one at that since it is one of the most commonly used thickening agents. Unfortunately, it’s not particularly vegan friendly.

Traditionally, gelatin is made from ground up the bones, tendons, ligaments, and the skin of animals. For those who aren’t familiar with gelatin, this may come as a shock. Pigs and cows are usually used to create gelatin; kosher gelatin is made from fish.

This part may be a bit graphic, so feel free to skip ahead if you are a little squeamish. Producers of gelatin first cut up these animal parts into smaller pieces, then hot water is used to remove the fat before it’s ground and cooked up. The substance is put into an acid or alkali bath for days so that the collagen is released, all of it is boiled again, and once the extra liquid has evaporated, the solid bits are ground down to create gelatin powder.

Needless to say, if you see gelatin, be sure to avoid it.

What Can I Use Instead of Gelatin?

Luckily for vegans, there are a number of vegan-friendly gelatin substitutions. From sea plant-derived solutions, to other plant-based alternatives, here are some of our favourite vegan-friendly gelatin alternatives.

Agar Agar

Agar agar is a gelatin-like substance that’s derived from seaweed. It gels up beautifully like gelatin, but it’s completely vegan friendly. Agar agar usually comes in flake or powder form, and both can be used to substitute gelatin in recipes. It’s flavourless, though a bit firmer than gelatin. Similar to gelatin, you’ll simply have to dissolve the agar agar in liquid before using it.

Carrageenan

Festively also known as Irish moss, carrageenan is also made of dried seaweed. It’s often used in puddings, mousses, ice creams, and soft jellies, and like agar agar, carrageenan is flavourless. With that said, keep in mind that it will set more softly than gelatin.

Vegan Jel

Natural Desserts offers a product called Vegan Jel, an unflavoured vegan-friendly gelatin alternative that’s made of vegetable gum, adipic acid, tapioca dextrin, calcium phosphate, and potassium citrate. This product is very versatile and can be used in any recipe in which gelatin is used.

The Bottom Line

Gelatin is present in a number of food products, which is why it’s so important to ensure that you check ingredient labels, especially since it may appear in food or health and beauty products you may not expect. It is used for its thickening abilities, but there are a number of other products that are vegan-friendly that can achieve the same final result.

Similar to many other ingredients that do not fit in a vegan’s diet, gelatin is not the end-all, be-all of thickeners. So, rejoice in knowing that there are puddings, ice cream, and gummy candies that are vegan friendly that do not feature gelatin.

Have you used any vegan-friendly gelatin alternatives? If so, which ones have you tried, and which ones do you prefer? Let us know in the comments section below!

]]><![CDATA[What Are the Benefits of Basil?]]>Sun, 22 May 2022 19:04:42 GMThttps://www.plantedmeals.ca/the-root/what-are-the-benefits-of-basil

Basil is one of the most unassuming foods. Ubiquitous but always able to elevate a dish, basil is so much more than just a garnish. This brightly flavoured green is good in just about every dish—even desserts. But in addition to its delicious flavour profile, basil is actually very good for you, too. Boasting a number of health benefits, including anti-inflammatory and anti-bacterial properties, basil is easy to fold into your daily diet.

Want to know why we’re such fans? Here are some of the many health benefits of basil.

What’s Basil Anyway?

Basil (Ocimum basilicum) is an herb in the family Lamiaceae (mint), and is an important flavour in a number of cuisines, including Mediterranean, Indonesian, Thai, and Vietnamese.

The basil you see in grocery stores is usually sweet basil, but there are many other varieties that carry different flavour profiles. Some of these include: bush or greek basil (strong aroma, mild flavour), Thai basil (licorice flavour, common in Thai and Southeast Asian dishes), cinnamon basil (cinnamon-like flavour and scent, common in Mexican cuisine), lettuce basil (large leaves with a licorice flavour), and holy basil (commonly used in supplements and herbal tea).

Basil’s Many Health Benefits

Basil’s probably one of the more versatile herbs around, which means it won’t be hard to convince one to start eating more of it… but here’s a few more reasons—namely, the benefits of basil—just in case you need them!

An Antioxidant Powerhouse

Though blueberries and pomegranates get the most credit for being antioxidant powerhouses, basil—specifically holy basil—is actually also packed with antioxidants. Containing water-soluble flavonoids called rientin and viceninare, basil can help to protect your white blood cells. Basil also helps to fight free radical damage, which can lead to cardiovascular and inflammatory disease, cataract, and cancer. Antioxidants also help to strengthen the immune system, protect cellular structure, DNA, as well as delay effects of skin aging.

Fighter of Inflammation

Basil is also a powerful anti-inflammatory herb. Inflammation is the basis of many illnesses and diseases, including heart disease, diabetes, cancer, arthritis, and bowel diseases like Crohn's disease and ulcerative colitis. The herb contains essential oils such as eugenol, citronellol, and linalool, which can lower inflammation thanks to their enzyme-inhibiting properties.

Staves Off Cancer

Because basil has antioxidants and can help to protect your body tissues against free radical damage, it also has the ability to protect you against cancers that are caused by free radical damage. Free radicals destabilize atoms, which can ultimately lead to oxidative stress in your body. And, as antioxidants are required to reduce oxidative stress, basil is a great food to include in your diet.

Of course, correlation does not mean causation; this connection between basil and cancer-fighting properties still needs to be studied further, and its effects will vary from person to person.

Say Bye-Bye to Bacteria

Thanks to its antibacterial properties, basil can actually help to fight bacteria in those who have urinary, respiratory, abdominal, and skin infections.

Handles Stress Well

Everyone needs to destress these days, which is why basil is a great option for those who want a little more rest and relaxation. Basil is an adaptogenic herb, which helps your body to deal with stress. Some studies have shown that the herb has the ability to help the body handle stress more efficiently.

Other studies have shown that basil can help regulate depression and anxiety as well, believed to help stimulate neurotransmitters that manage the hormones associated with inducing happiness. As with its effects on cancer, basil’s ability to decrease depression and anxiety needs to be studied further to prove causation.

Helps With Diabetes Management

Basil has shown to help slow down the release of sugar into the bloodstream, which is crucial for diabetes management. It scores very low on the glycemic index chart—anything below 70 is considered low, and basil sits at 5. Basil also contains an essential oil that helps to cut down cholesterol and triglyceride levels, both of which are risk factors for diabetics.

Supports Liver Function

Your liver is very important for metabolism, so it’s crucial to help it function optimally. Basil’s strong antioxidant properties may actually help prevent fat build-up in the liver, keeping it healthy.

Good For Your Gut

We hear a lot about gut health, so in addition to your probiotics and yogurt, add basil to your list for good gut health. This herb can help restore your body’s natural pH levels, feeding the good bacteria within the gut microflora. Good gut health, as you may know, increases your immunity and promotes healthy, more regular digestion.

Basil is Simple to Cook With

Unsurprisingly due to its ubiquity, basil is versatile and distinct, and is a great addition to a number of dishes, whether it’s the star of the show, or simply a supporting act. Here are a few recipes to try out so you can experience all the benefits of basil!

Easy Vegan Pesto

From Minimalist Baker

Now, of course we’d have to include a pesto! Alongside pine nuts, garlic, olive oil, and lemon juice to brighten up the sauce, it’s great for pasta, pizza, salads, soups… and even by the spoonful—we won’t judge you.

Lemony Basil Creamy Vegan Pasta

From Plays Well With Butter

This quick weeknight pasta takes under half an hour to prepare. A creamy lemon basil sauce is made with a cashew base, and uses sauteed bell peppers, broccoli, and sun-dried tomatoes to create a veggie-packed, filling meal.

Soba with Green Chile Pesto

From Bon Appetit

Here’s another pesto recipe, but reimagined with chiles. Don’t be scared, though! The point isn’t to overwhelm your palate, but to be used as a building block of flavour. Basil takes a bit of a backseat here, but is still integral to the flavour profile.

Loaded Spinach Salad with Creamy Avocado Basil Dressing

From Happy Healthy Mama

Salads are so much more than limp greens and a sad dressing. This loaded spinach salad is hearty and filling, featuring quinoa and crispy chickpeas. The oomph of the salad comes from an assortment of greens, and the dressing is made with rich and mouth-watering avocado and basil.

Cantaloupe-Basil Agua Fresca

From Bon Appetit

We had to include a drink, since basil is one of the most popular herbs used in beverages. Bon Appetit’s Cantaloupe-Basil Agua Fresca is deletable and refreshing, simple to make, and perfect for one of those perfect summer days.

We at Planted Meals love basil, too! Some of our dishes, like our Tofu Ricotta and Broccoli Pesto Linguine, prominently feature basil and its many benefits. If life’s got your hands tied and you don’t have time to prepare food, we have your lunches and dinners covered. Find fully cooked healthy, plant-based meals either picked up or delivered to you.

Do you like basil? What do you usually use it in? Let us know in the comments below!

]]><![CDATA[What Are the Benefits of Dark Chocolate?]]>Fri, 11 Mar 2022 20:39:38 GMThttps://www.plantedmeals.ca/the-root/what-are-the-benefits-of-dark-chocolate

Though we were warned against eating it in the past, chocolate’s reputation is now improving. Of course, we don’t mean all types of chocolate; candy bars that contain chocolate would likely harm your health more than improve it. No, we’re talking about dark chocolate. Alongside things like red wine and berries, many have touted the benefits of dark chocolate. But just how good is dark chocolate for you? Do the benefits of dark chocolate outweigh the potential drawbacks?

Below, we’ll explore some of the best reasons as to why you should be picking up a piece of dark chocolate, and why you might want to incorporate it into your diet for the long run.

What Constitutes as Dark Chocolate?

Though dark chocolate has only been seen as a diet darling in the past decade or so, dark chocolate has been a beloved food since as far back as 2,000 B.C. The Mayans were the first to take advantage of the cacao bean, and they drank it as a fermented beverage as opposed to consuming it as a dessert in bar form.

Of course, not all chocolate is made the same. Dark chocolate can only be called as such if it contains between 50 and 90 percent cocoa solids, cocoa butter, and sugar. It should not contain any traces of milk substances. We’ll discuss this later on, but the less sugar your dark chocolate has, the fewer health drawbacks it likely has. The chocolate flavour is strong and generally more bitter in dark chocolate, and when consumed in small portions, it is considered to be a healthy snack.

Milk chocolate contains far less cocoa solids (totalling to around 10 to 50 percent), and will always contain milk in some form. White chocolate lacks cocoa solids completely, and is only made of cocoa butter, sugar, and milk.

What Are the Benefits of Dark Chocolate?

The benefits of dark chocolate, as it turns out, are many. Because of this, dark chocolate has increased in popularity over the past few decades. High-quality dark chocolate that’s low in sugar is the stuff you want when it comes to taking advantage of its benefits. Below are some of the most common benefits of dark chocolate.

Dark Chocolate is Loaded with Antioxidants

One of the biggest benefits of dark chocolate is that it’s packed with antioxidants. Free radicals—which are molecules that cause chain reactions in your body due to its reactivity, and when there are too many, can lead to such diseases as cancer—have been shown to be disarmed by the antioxidant activity in dark chocolate. You’ve likely heard of the benefits of consuming blueberries and acai berries, but one study showed that dark chocolate had more antioxidant activity and other properties that help protect against cancers than in fruits that were also tested.

Dark Chocolate is Packed With Other Nutrients

Aside from high levels of antioxidant activity, dark chocolate also contains other nutrients that are needed for your body to function optimally. In a 100-gram bar of dark chocolate that has 70 to 85 percent cocoa, you can find 11 grams of fibre, 67 percent of your daily requirement for iron, 58 percent for magnesium, 89 percent for copper, and 98 percent for manganese.

As you may know, not all fats are equal. The fatty acids present in dark chocolate include oleic acid (a fat that assists with heart health) and stearic acid (helps to neutralize cholesterol).

Dark Chocolate Has Shown to Lower HDL

LDL, or low-density lipoprotein, is known to be the “bad” type of cholesterol. When LDL cholesterol is oxidized, that means the LDL cholesterol has reacted with free radicals. Studies have shown that dark chocolate helped to decrease oxidized LDL cholesterol, and also actually increased HDL (high-density lipoprotein, or the “good” cholesterol).

Dark Chocolate May Protect You From Heart Disease

Another important benefit of dark chocolate is its ability to protect you from heart disease. Because dark chocolate can help lower LDL cholesterol levels—meaning there’s less of it in your arteries—it can ultimately lower one’s risk of heart disease. Studies have shown that consuming dark chocolate can help stave off heart disease by as much as 57 percent, though correlation between lowered risk of heart disease and dark chocolate consumption still needs to be studied further.

Other research has determined that it’s the flavonoids present in dark chocolate that help maintain heart health. Through producing nitric oxide, your blood vessels can relax, lowering your blood pressure.

Dark chocolate also contains anti-inflammatory properties, as well as antithrombotic (which can help prevent blood clots) and antihypertensive ones (which can help lower blood pressure).

Dark Chocolate May Improve Brain Function

Who knew that dark chocolate could help your brain, too? Studies have shown that high flavanol cocoa can help to improve blood flow to the brain, and also help to improve cognitive function in older adults. One study showed that even a small amount of 80 percent cacao organic chocolate actually increased neuroplasticity (your brain’s ability to create new synaptic connections), potentially having positive effects on memory, cognition, and mood.

Because chocolate stimulates neural activity in areas of the brain that are associated with pleasure and reward, this, in turn, helps to decrease stress and improve mood.

Of course, though these studies show correlation between brain function and dark chocolate, further studies must be done to prove causation.

Dark Chocolate Has Helped With Weight Loss in Some

In some studies, dark chocolate has shown to behave like a prebiotic, the fibre that helps to encourage growth of beneficial bacteria in the gut. These “good” microbes help your body to better absorb nutrients and support a healthy metabolism, which is key for weight loss.

What Are Some Ways I Can Use Dark Chocolate?

Though dessert is the most common place in which dark chocolate is used, dark chocolate can be used in savoury dishes, too. It’s much more versatile than you might think! Here are some of our favourite applications of the superfood. Don’t worry: we made sure to include some desserts, too!

5-Ingredient Vegan Dark Chocolate Bars
From Minimalist Baker

Of course, we must start with the basics. If you’re in search of some good vegan dark chocolate, why not make your own and reap the benefits of it? Minimalist Baker’s recipe for vegan dark chocolate bars (a bit of an oxymoron, really, since dark chocolate should not have any milk products) contains only five recipes and is easy to follow.

Bean, Pumpkin and Chestnut Chilli
From Handmade by Fleur

We know, we know—it sounds crazy to combine beans, pumpkin, chestnuts, and chocolate. But trust us when we say that the dark chocolate here helps to amp up all the other flavours for a well-rounded, delicious dish.

Roasted Butternut Squash & Black Bean Mole
From Laura Scott

Authentic mole utilizes dark chocolate, and this recipe by Laura Scott substitutes the traditional choice of chicken with butternut squash, roasted for optimal flavour. Rich and satisfying, no one will be missing the chicken!

Pepper Dip with Almonds and Chocolate
From As Strong As Soup

Yup, dark chocolate is good in savoury appetizers, too. This pepper dip with almonds and chocolate is simple but packs a punch, utilizing an array of spices, but without losing the distinct bitter notes of dark chocolate.

Healthy Vegan Gluten-Free Mug Cake
From Veggies Don’t Bite

Sometimes you just need a guilt-free dessert that’s quick and easy. This mug cake from Veggies Don’t Bite takes only minutes to make, and in addition to being gluten-free, it features an incredibly surprising ingredient that you’d never consider adding to a mug cake recipe—but will now.

Vegan Mayan Drinking Chocolate
From Minimalist Baker

Take advantage of the flavour and benefits of dark chocolate as it was originally intended: as a bitter but delectable drink. Creamy, satisfying, and perfectly spiced, this recipe from Minimalist Baker will have you substituting your normal vegan hot chocolate with this vegan Mayan drinking chocolate.

Where Can I Get High-Quality Dark Chocolate?

Lucky for Vancouverites, there are a number of places to pick up high-quality dark chocolate. At almost all grocery stores—like Superstore, Save-On-Foods, Safeway, Whole Foods, No Frills, and Buy Low—you should be able to find dark chocolate that features a high percentage of cacao solids.

Many common brands of chocolate, like Hersheys and Nestle, now offer dark chocolate that’s coincidentally vegan. Purdy’s Chocolatier also carries high-quality dark chocolate bars and treats.

If you’re looking for higher end options, Zimt, Zazubeans, Living Lotus, and Koko Monk are great local companies that you can support while also satisfying your sweet tooth.

A Final Note

As with anything else, all foods should be consumed in moderation. Another thing to keep in mind is that though there are studies that outline the many benefits of dark chocolate, every person’s body is different, and will respond to things differently. This means that it is not guaranteed that you will reap all the benefits of dark chocolate, and such benefits should always be taken with a grain of salt and not be seen as a prescription.

When dark chocolate is consumed in moderation, there’s no real harm to incorporating it into your diet. Of course, one awesome bonus is that properly produced, high-quality dark chocolate is vegan!

What do you use dark chocolate for? What’s your favourite brand? Let us know in the comments below!

]]><![CDATA[How to Lose Weight on a Vegan Diet]]>Sat, 19 Feb 2022 17:26:17 GMThttps://www.plantedmeals.ca/the-root/how-to-lose-weight-on-a-vegan-diet

People commit to veganism for a whole assortment of reasons. For some, it’s for better health. For others, it’s to shape a more liveable, sustainable future. One great side effect, no matter the reason for veganism, is weight loss. Veganism often means more vegetables and high fibre foods, things that are usually the basis of diets that aim to promote weight loss.

But what does a healthy vegan diet look like? After all, junk food vegans exist; vegans can eat foods that are technically completely free of animal products, but these foods can still be highly processed and high in things like salt and preservatives. Curving junk food and focusing on whole foods have proven to correlate with weight loss. What’s that exactly?

Below, we’ll dissect what it means to eat a healthy vegan diet that will coincidentally help you shed some unwanted pounds.

What is a Healthy Vegan Diet?

Vegans come in all shapes and forms, which means that even though vegans all have the same aim—that is, to eliminate animal products from their diet completely—how they approach their vegan diet may differ.

Veganism is more accessible than ever before. Many companies offer faux meat, non-dairy cheeses, and more. Though more natural versions of these things exist (for example, dairy-free, plant-based cheeses from Vancouver-based company Blue Heron uses wholly natural ingredients), these products are often highly processed. Take Oreos: these beloved cookies may be fully vegan, but there’s definitely nothing natural about them

Even fast food companies like KFC and Burger King have made the jump to plant-based, utilizing Beyond Meat vegan burger meats, crumbles and sausages. This is, at the end of the day, great news, since it means that veganism is becoming more available and accessible to all people. But it also means that there are fewer reasons for vegans to cook nutritious meals made solely of whole foods.

All of this is to say that just because someone is vegan, it does not necessarily mean that he or she is healthy.

A healthy diet, whether vegan or not, is one that’s composed of whole foods. This means minimally processed fresh fruits, vegetables, proteins, and whole grains. It’s replacing all those quick fixes, however convenient, with food that you make or has been freshly made. Gardein’s black bean burger patties are phenomenal in a pinch, but making your own black bean burger patties actually doesn’t take that much more time.

To eat a healthy vegan diet, aim for one that focuses on fresh fruits, vegetables, nuts, and seeds.

Can You Lose Weight Going Vegan?

The short answer to whether or not you can lose weight by going vegan is yes, but as we explored above, it comes down to what your vegan diet looks like. This means that while many see an initial weight loss when they adopt a vegan diet, there is no guarantee that you will lose weight.

Studies, thankfully, do support the idea that vegan diets lead to weight loss. A 2016 study from Harvard University shows that, over the course of 18 weeks, vegetarian dieters lost more weight than non-vegetarians, and vegan dieters lost the most weight, losing five pounds more than non-vegetarians. But, again, the vegan diet must be a healthy one that focuses on whole, unprocessed foods.

What Foods Should I Eat to Lose Weight on a Vegan Diet?

When eating a whole food, plant-based diet, weight loss can happen fairly fast, especially if you’re switching from a diet that’s mostly meat and junk food.

High-nutrient foods that are also low in calories—like spinach, kale, mushrooms, tomatoes, berries, apples, beans, peas, lentils, almonds, and tofu—are all great to incorporate into your diet. These high-nutrient, low-calorie foods that are also vegan better allow you to be in a calorie deficit (which we’ll explain below).

How Do I Make Sure I’m Losing Weight on a Vegan Diet?

When it comes to weight loss, how you’re cooking those high-nutrient ingredients is important. Deep-frying, for example, is less healthy and high in calories. Though fats are important for any diet, limiting oil can help aid weight loss. Cooking methods like steaming, braising, baking, roasting, and grilling are great ways to make the most of calorie-dense ingredients.

Meal prepping has proven to be a sure-fire way to not only ensure that you stick to a vegan diet, but it’ll also help stave off those junk food cravings since you’ll always have prepared meals on hand. Here’s how to nail vegan meal planning.

Learning how to read labels properly is a key part of sticking to a vegan diet. Some foods may boast being all natural, but oftentimes, preservatives, sugars, and other ingredients you want to avoid are snuck in.

Finally, it’s important to consider portion size when it comes to weight loss. Eating thousands of calories, even if you’re only eating vegan whole foods, would likely still lead to weight gain. Remember: weight loss is all about calorie deficit, which means that you are consuming fewer calories than you’re using. At the end of the day, your total calories consumed should be lower than the calories you’ve burned.

What Are Some Healthy Vegan Recipes?

Any recipe that highlights whole foods is a great place to start your vegan weight loss journey, but here are some of our favourites!

Mint & Basil Griddled Peach Salad
From BBC Good Food

Utilizing fresh herbs, this refreshing salad perfectly balances the creaminess of avocado, the heartiness of quinoa, and the juiciness of fresh peaches. It’ll be a recipe you’ll want to revisit over and over.

Veggie & Hummus Sandwich
From Eating Well

Who says healthy vegan eating needs to take a lot of time? This Veggie & Hummus Sandwich from Eating Well takes advantage of premade hummus and requires only minutes of prep time. It’s perfect in a pinch!

Butternut Squash Stuffed Shells
From Love & Lemons

Some days, you just need something comforting. Butternut Squash Stuffed Shells is perfect for those rainy days, utilizing vegan spinach “ricotta” that’s actually made of tofu.

Black Bean & Sweet Potato Quesadillas
From Forks Over Knives

Savoury, filling, and protein-packed, these Black Bean and Sweet Potato Quesadillas from Forks Over Knives make for the perfect weeknight dinner.

Vegan Lasagna
From Nora Cooks

Look, lasagna doesn’t have to have meat to be good. There are a number of vegan lasagna recipes out there, but this one from Nora Cooks really is one of the best ones out there. Like the Butternut Squash Stuffed Shells, this vegan lasagna features tofu-cashew ricotta, as well as a marinara made of red lentils. Each serving has 26 grams of protein per serving, keeping you full for longer.

Chickpea Biryani
From Feasting at Home

Skip the Indian takeout: this Chickpea Biryani from Feasting at Home is a great way to fill that craving. Another bonus? This recipe is gluten-free.

Sesame Soba Noodles
From Love & Lemons

This recipe from Love & Lemons is another quick weeknight recipe. Soba noodles are a great staple to have as it takes no time to cook, and is an incredibly versatile base. This recipe features a tangy dressing, and you can sub out any of the vegetables in it for your favourites.

Slow Cooker Mediterranean Diet Stew
From Eating Well

The Mediterranean diet is known to be good for your health, and this recipe from Eating Well uses a slow cooker so you can focus on other things instead of standing in front of a stove.

Roasted Cauliflower Tacos
From Minimalist Baker

Tacos should be a part of every dinnertime arsenal. These roasted cauliflower ones are simple to make and will only take you 30 minutes. Paired with a spicy romesco-esque sauce, this recipe will definitely become a weekly dinner.

Vegan Bolognese
From BBC Good Food

You can’t go wrong with pasta, and bolognese is a classic. Not only is this recipe quick and healthy, but it’s also satisfying, filling, and chock full of vegetables.

Something to Note…

Healthy weight loss is attainable, but it’s crucial to ensure that you are eating enough to promote healthy bones and muscles. For example, if you work out but fail to eat enough protein, you’re not allowing your muscle tissues to repair and build.

The goal here is not to partake in crash diets; that’s not what veganism is about. Though eating very few calories may lead to weight loss, it’s not sustainable as it will likely lead to binge-eating, and may ultimately damage your body instead. It is possible to lose weight and not put strain on your body, while still maintaining a nutritious and fulfilling diet.

As well, simply eating vegan may not be enough for weight loss. It is just as important to maintain a healthy lifestyle, which includes staying active and practicing self care for good mental health.

Losing weight through veganism is totally possible. A vegan diet that limits vegan junk food and focuses on healthy, minimally-processed ingredients has shown to be beneficial in weight loss, as well as weight maintenance. But remember: it’s important to eat enough in order to keep your body healthy and ensure that weight loss can be maintained.

Do you have any tips or recipes for losing weight through veganism? Let us know in the comments section below!

]]><![CDATA[The 15 Best Vegan and Vegan-Friendly Restaurants in Vancouver]]>Sat, 29 Jan 2022 23:46:17 GMThttps://www.plantedmeals.ca/the-root/the-15-best-vegan-and-vegan-friendly-restaurants-in-vancouver

Vancouver has quickly become a force to be reckoned with when it comes to fine dining. Now, we don’t mean fine dining as in lit candles, fancy waiters, and white linens (we have that, too). We’re simply referring to food that is just undeniably good: well made and absolutely delicious.

Though the vegan dining scene took a little while to get to where it is now, Vancouver has some of the best vegan-friendly restaurants that will have even the biggest, most enthusiastic carnivore not having a second thought about the fact that there isn’t a single animal product on the plate.

At Planted Meals, we like to think of ourselves as foodies. Not only does our team love to cook, but our team loves to eat. Sampling what the city of Vancouver has to offer is something we enjoy, and can be considered as market research. It’s a win-win, right?

After a lot of wining and dining around town, we’ve compiled a list of some of the best vegan restaurants in Vancouver. Trust us when we say that you’ll want to bookmark this page so you can refer back to it!

Aburi Lox Oshi (From MILA)

MILA Plant Based
185 Keefer Street
604-844-8040

MILA Plant Based may be the new(er) kid on the block, but what the restaurant lacks in age, its dishes make up for in flavour and ingenuity. Paying homage to Asian flavours, MILA takes beloved favourites like okonomiyaki, oshi sushi, dan dan noodles, and baos, and their chefs create delectable vegan versions of them. MILA offers indoor and patio dining, takeout, and delivery, and is located centrally in the heart of Chinatown.

This is one of those places where you could take an omnivorous friend and not tell them it’s vegan, and they would be none the wiser.
‍
Hours:
Sunday through Thursday: 11:30am - 10:00pm
Friday and Saturday: 11:30am - 12:00am
Saturday and Sunday Brunch: 10:30am - 2:30pm
Holiday Hours: 5:00pm - 10:00pm

CHI Vegan
1935 W 4th Avenue
604-336-3010

Don’t overlook this unassuming Kitsilano favourite—CHI Vegan has creative and high-end twists on Vietnamese, Thai, and Chinese cuisine on their menu. Taking beloved dishes that are usually meat-centric—like beef bourguignon and butter chicken—and substituting animal products with vegan-friendly ingredients like soy curls and seitan, CHI is an impressive spot that’s a must-visit for local and visiting vegans alike.

CHI Vegan also recently set up a new online store, through which you can pick up wine, chocolates, nut spreads, candles, and more.

Hours:
Delivery Tuesday through Sunday: 12pm - 9pm
Dine-in Tuesday through Thursday: 5pm - 9pm
Friday Through Sunday: 12pm - 9pm
Closed Mondays

The Arbor
3941 Main Street
604-620-3256

The perfect spot for a low-key hangout with close friends or a chill first-date spot, The Arbor offers a tight menu of casual dining favourites like caesar salad and mushroom ragu. Our favourite dishes are the oyster calamari and fried artichoke sandwich—two things we have to order anytime we visit!

Hours:
Monday through Sunday: 12pm - 10pm

The Acorn
3995 Main Street
604-566-9001

Just up the street from The Arbor is its sophisticated, more refined sister restaurant, The Acorn, the first on the list when it comes to vegan fine dining in Vancouver. For dinner, patrons can select to dine a la carte or take advantage of The Acorn’s chef’s menu, a customized multi-course tasting menu experience that features special dishes, which aims to highlight local and seasonal ingredients at their peak. The Acorn also offers brunch on weekends.

Hours:
Dinner Nightly from 5:30pm-10:00pm
Bar Service until 12am
Weekend Brunch from 10:00am - 2:00pm

From Beetbox

BeetBox Veg
1074 Davie Street
604-233-8269

Boasting “conscious comfort food,” BeetBox Veg is the place to be for those who love something quick, filling, and expertly made. From mushroom birria tacos to crispy gorditas, BeetBox’s menu maximizes and enhances plant-based ingredients that will have you craving it time and again. The must-eat at BeetBox is, hands down, the Nashville Fried Chick-Un Sandwich. We daydream about this dish often.

Hours:
Monday through Sunday: 11am - 9:30pm

Do Chay
1392 Kingsway
604-225-8349

1269 Hamilton Street
778-379 2939

Vancouver is full of hidden gems that offer incredible Vietnamese dishes, and although some spots may offer dishes that are coincidentally vegan-friendly, none do vegan quite like Do Chay. Do Chay offers elevated vegan Vietnamese street food as well as shared plates, all chock full of flavour, and delicious cocktails perfect for a friends’ night out, too.

We strongly recommend getting the Coconut Rice Cakes. Though it’s a starter that’s meant to be shared, we recommend getting your own plate because we’d be willing to be that you won’t want to share.

Kingsway hours:
Monday through Sunday: 11:30am - 10pm

Yaletown hours:
Monday through Saturday: 11:30am - 10pm
Sunday: 4pm to 10pm

Po Kong
1334 Kingsway Avenue
604-876-3088

Finding good Chinese food that is also vegan-friendly can be hard, but Po Kong is a wonderful option for those looking for nostalgic Chinese classics. Just like most classic Chinese restaurants, Po Kong’s menu is extensive, but our standout favourites include the fried oyster mushrooms, the chef’s special fried rice, and the beancurd in black bean sauce.

Hours:
Monday through Thursday: 11am - 8pm
Friday through Sunday: 11am - 8:30pm

Vegan Cave Cafe
415 Abbott Street
604-423-4211

Located at the corner of Abbott and West Hastings is Vegan Cave Cafe, a spot that has food fit for any diet, from paleo, to gluten-free, to vegan. In addition to providing generous servings, Vegan Cave Cafe’s offerings are nutritious and highly affordable. Though their burritos, bowls, and salads are terrific, we recommend the pizzas.

Hours:
Monday: 11am - 10pm
Tuesday through Thursday: 11am - 1am
Friday: 11am - 3am
Saturday: 12pm - 3am
Sunday:12pm - 9:30pm

From Chickpea

Chickpea
4298 Main Street
604-620-0602

Chickpea’s main focus was once hummus, but they’ve proven that they’re capable of a lot more than just that. They started as a food truck, and as the love for their tapas, pitas, and hummus plates grew, Chickpea opened up a brick-and-mortar. Their chickpea fries, in particular, which comes with an addicting tangy sauce, are life-changing.

Hours:
Monday through Thursday: 10am - 10pm
Friday through Sunday: 9am - 11pm

Grano Pizzeria
3240 Main Street
604-876-5408

For an omnivore, it can be hard to find a meatless pizza that really sings, but that’s where Grano Pizzeria comes in. Originally home to pizzerias past, Grano Pizzeria snuck in there and made unsuspecting diners believe that they were in any ol’ pizza joint. Instead, what they found were 100 percent vegan pizzas that highlight sustainable local produce, key imported ingredients, and traditional southern Italian flavours. It’s Vancouver’s first plant-based Vera Pizza Napoletana, and it’s a must-visit.

Hours:
Monday: closed
Tuesday through Thursday: 4pm - 9pm
Friday and Saturday: 11:30am - 10pm
Sunday: 11:30am - 9pm

MeeT
4288 Main Street
604-696-1010

12 Water Street
604-696-1111

1165 Mainland Street
604-696-1165

We can’t have a best-of-vegan-dining list without including MeeT. One of the first on the scene, MeeT has truly established itself as a Vancouver vegan institution—all three locations, really. Offering an enormous menu of honest-to-goodness comfort food, MeeT will have something for even your pickiest friend. Our favourite? The Angry Burg is one of the best burgers in town.

Main Street hours:
Sunday through Thursday: 11am - 10pm
Friday and Saturday: 11am - 11pm

Gastown hours:
Monday through Friday: 11am - 11pm
Saturday and Sunday: 10am - 11pm

Yaletown hours:
Monday through Thursday: 11am - 11pm
Friday: 11am - 12am
Saturday: 10am - 12am
Sunday: 10am - 11pm

Torn Restaurant
200 Granville St #10
778-222-1107

French food doesn’t necessarily boast “vegan-friendly”; after all, butter seems to be omnipresent. But at Torn Restaurant, they manage to highlight the best parts of French cuisine without relying on animal products. Their sandwiches are made with authentic baguettes, and packed with ingredients that are sustainable. We recommend ending your meal with one of their Apple Crumbles!

Hours:
Tuesday, Wednesday, Friday: 11:30am to 2pm and 6:30pm to 11pm
Saturday and Sunday: 1pm to 8pm
Closed Monday and Thursday

Aleph Eatery
1889 Powell Street
604-428-7975

Aleph Eatery offers some of our favourite vegan Middle Eastern bites. In its strikingly beautiful minimalist space, Aleph offers up bowls, wraps, and breakfast-inspired dishes for lunch, and cold and hot mezze in the evenings. To get your meal started, we recommend the Aleppo Tahini Potatoes to share!

Hours:
Monday through Sunday: 9am to 10pm

From Jinya Ramen

Ramen Jinya
541 Robson Street
604-699-9377

Okay, okay, you caught us: Ramen Jinya isn’t a vegan restaurant, but their vegan ramen is our favourite in the city. Their spicy creamy vegan ramen starts with a creamy vegetable broth, and the chewy ramen noodles are paired with tofu, green onion, onion, spinach, crispy onion, garlic chips, garlic oil, chili oil, and sesame seeds. It’s umami in a bowl.

Hours:
Sunday through Thursday: 11am - 10pm
Friday and Saturday: 11am to 11pm

Boba Run
102 West Hastings Street
604-423-5890

As true Vancouverites, we adore boba tea, and Boba Run’s exceptional drinks can be made with plant-based milks. Yes, yes, we know—this isn’t a restaurant, per se, but you’re going to need a drink to wash all that delicious vegan food down. Why not a vegan boba tea?

Hours:
Monday to Friday: 10am - 5pm
Saturday: 10am - 7pm
Sunday: 12pm - 5pm

]]><![CDATA[Is Nutritional Yeast Good For You?]]>Sun, 09 Jan 2022 20:11:24 GMThttps://www.plantedmeals.ca/the-root/is-nutritional-yeast-good-for-you

Nutritional yeast is no longer a niche product that only hippies use. Also known as “nooch” (you know, the first syllable of “nutritional”), is a superfood that not only packs a punch in flavour, but also in versatility and nutrients.

For vegetarians and vegans, it is a common substitute for ingredients in dishes that would provide that cheesy, unctuous flavour, but its uses are not limited to being just a cheese replacement. Nutritional yeast carries a deep umami flavour, so in addition to being a crucial ingredient to vegan macaroni and cheese, it’s also great for amping dishes like scrambled “eggs.”

In addition to its versatility, though, what makes nutritional yeast a staple in the cupboards of vegetarians and vegans? Here, we delve into why it is such a beloved ingredient and how it went from niche to delicious nooch.

What is Nutritional Yeast?

Nutritional yeast—or Saccharomyces cerevisiae—is exactly what the name implies. It is actually the same yeast that is used by bakers and brewers to bake bread and brew beer, but with a few key differences. Nutritional yeast is specifically grown to be used as an edible product, and its yeast cells are killed during its production. So, no, you can’t do any baking or brewing with nutritional yeast

To produce nutritional yeast, the cells of Saccharomyces cerevisiae are grown on a sugar-rich medium like molasses. Then, its active components are deactivated with heat, and the yeast is then washed, dried, and crumbled to the state we know it as.

Nutritional yeast comes in flaked and powdered form. One isn’t better than the other; it just depends on your application of it.

What Makes Nutritional Yeast Nutritional?

This gluten-, soy-, and sugar-free superfood packs a punch in vitamins and minerals that those who may be missing nutrients in their diet. Nutritional yeast is a great source of protein and dietary fibre, and contains essential minerals and vitamins, including magnesium, zinc, copper, B12, B1, B9, B6, and B3. It’s also rich in iron and potassium, and low in calories.

Though nutritional yeast is jackpaked with B vitamins, most of the nutritional yeast you find at grocery stores today are fortified with additional vitamins and minerals.

Many of these nutrients are usually found in animal products, making nutritional yeast an easy way for vegans and vegetarians to get said nutrients without having to consume animal products. Nutritional yeast also has the ability to help lower cholesterol, and help to stabilize blood sugar since it’s a low-glycemic food.

As with all foods, it is important not to overindulge on nutritional yeast. Since nutritional yeast is high in fibre, it can cause gas and bloating.

Where Can I Buy Nutritional Yeast?

Though it used to be harder to come by, nutritional yeast can now be purchased at any grocery store in the health food section. In Vancouver, places like Safeway, Save-on-Foods, Whole Foods, Buy Low, Famous Foods, and No Frills, all carry nutritional yeast. Oftentimes, it can be found in the health food aisle.

Many vegan meal prep delivery services—like Planted Meals—may also utilize nutritional yeast to make their dishes more nourishing.

What Can I Make With Nutritional Yeast?

There is no wrong way to incorporate nutritional yeast. Its versatility makes it good for almost any savoury dish. Its nutty, umami-packed flavour profile is often highlighted in cheesy-flavoured plant-based recipes. Think of nutritional yeast as a perfect parmesan substitution when the time is right.

Of course, you do not need to include nutritional yeast through cooking it; nutritional yeast is totally edible in its “raw” form. It’s great for sprinkling over popcorn, Brussel sprouts, or dips.

Ready to dive into the world of nutrition yeast? Below are some of our favourite recipes that feature the beloved product.

Vegan Cheese

From Love & Lemons

Ingredients
¾ cup peeled and diced Yukon gold potato
¾ cup peeled and diced sweet potato
2 garlic cloves
¼ cup raw cashews
1 tablespoon apple cider vinegar
2 tablespoons nutritional yeast
½ teaspoon onion powder
½ teaspoon sea salt
¼ cup extra-virgin olive oil
¼ cup water
To make your cheese spicy or smoky, try adding:
½ to 1 chipotle pepper from canned chipotles in adobo
1 tablespoon pickled jalapeños
¼ to ½ teaspoon smoked paprika

Method
Place the potatoes in a saucepan and cover with cold water by about 1 inch. Add a few pinches of salt. Bring to a boil, then reduce the heat and simmer, uncovered, until fork-tender, 8 to 12 minutes.

Drain and transfer to a high-speed blender with the garlic, cashews, apple cider vinegar, nutritional yeast, onion powder, salt, olive oil, and water. Blend until smooth.

For spicy vegan cheese, add the chipotle pepper or pickled jalapeños. If you’d like a smoky flavor, add the smoked paprika.

Serve with tortilla chips for dipping or over pasta to make vegan mac & cheese.

Tofu Scramble Florentine

From The Edgy Veg

Ingredients
¼ cup nutritional yeast
1 tbsp garlic powder
½ tsp turmeric
1 tsp black salt (kala namak) or sea salt
1 tsp black pepper
½ cube of no-chicken bouillon cube or 1 tsp vegetable bouillon
1 cup water
1 tbsp non-dairy butter flavoured coconut oil
1 small onion, chopped
2 packages medium or firm tofu, drained (I prefer medium)
2 green onion, thinly sliced
1 tbsp fresh dill, finely chopped, or 1 tsp dried dill
1 cup fresh spinach

Method
In a small bowl or blender, combine yeast, garlic powder, turmeric, salt, pepper, bouillon and water. Whisk or blend until combined and lump free. Set aside.

In a medium-size pan, heat oil over medium-high heat.

Add onions to the pan, and sauté until translucent, about 3-5 minutes.

Crumble tofu with your hands and add to the pan. Cook for 3 minutes.

Add broth mixture to the pan with the tofu, and cook without stirring for 4 minutes.

Continue to sauté, stirring occasionally until the liquid has evaporated. About 5-8 minutes.

Add green onion, and fresh dill, spinach, and everyday seasoning. Saute until greens are wilted, about 3 minutes

Popcorn with Nutritional Yeast and Aleppo Pepper

From Bon Appetit

Ingredients
2 tablespoons nutritional yeast
1 teaspoon Aleppo pepper or crushed red pepper flakes
1 teaspoon kosher salt
8 cups just-popped popcorn (from ½ cup kernels)
¼ cup olive oil

Method
Finely grind nutritional yeast, Aleppo pepper, and salt in spice mill or with mortar and pestle.

Arrange popcorn on a rimmed baking sheet and drizzle with oil; toss to coat.

Sprinkle with some of the nutritional yeast mixture and toss well to coat, adding more nutritional yeast mixture to taste.

A Final Note

Clearly, not only can you add nutritional yeast to just about any dish, but it is also chock full of vitamins and nutrients. Because the nutrients it contains are usually only found in animal products, nutritional yeast is a great alternative for vegans and vegetarians, as well as those who simply wish to add some more vitamins, minerals, and protein to their diet.

Have you tried nutritional yeast before? If so, how do you like incorporating it? Let us know in the comments below!

]]><![CDATA[Vegan Chocolate and Where to Find It]]>Sat, 18 Dec 2021 20:01:13 GMThttps://www.plantedmeals.ca/the-root/vegan-chocolate-and-where-to-find-it

At times of joy and at times of stress, there’s chocolate. It is always there for you and it always makes things better. Come special occasions and holidays, people will show up with a box of chocolates. And if we are being honest, there is really nothing like it.

Unfortunately, though, most mainstream chocolate brands are not at a place where they carry vegan-friendly varieties of their most popular offerings. No, there are no vegan Kit-Kats or Bounty Bar, but that’s not the end of the road for chocolate lovers who are also vegan.

So, is chocolate vegan, and can I eat it?

Technically, yes, but it is also dependent on the contents of the chocolate. You see, at its core, chocolate is vegan. Chocolate is made out of cacao beans, which are grown on cacao trees—meaning chocolate is plant-based. It’s the process of making chocolates, the addition of milk ingredients, for example, that negates its inherent plant-based nature.

Let’s run it back and talk a bit about the differences between white, milk, and dark chocolate first, though. Each is produced a bit differently, and contains different levels of dairy fat and cacao.

White chocolate does not contain any cacao solids, so it is not considered to be chocolate by some. Milk chocolate contains milk and dairy fat, but contains cacao, unlike white chocolate. Dark chocolate is mostly made of cacao solids, cacao butter, and sugar, and the milk content varies from brand to brand. For dark chocolate to be considered as such, it must include at least 35% cocoa, and for vegans, the higher the better: dark chocolate that’s 50% and above is safe to eat for some.

This, of course, differs from vegan to vegan. Some may consider chocolate that contains 50% of cacao and above to be acceptable for consumption, while others will only eat chocolate that’s certified vegan. Similar to the debate around honey and whether or not that’s acceptable for vegans, there is also much debate around chocolate. What works for one vegan, may not work for another!

The most important thing to note, as always, is to be sure to read the label, even if a bar of chocolate claims to be vegan.

Does vegan chocolate exist?

It’s evident that the answer to this is a little more complicated, but the short answer is yes, vegan chocolate exists. High-quality dark chocolate is less likely to be contaminated by animal products during production, but if you are adamant about not consuming any animal products at all, we recommend looking for plant-based dark chocolate that’s labeled as vegan.

Label reading, as mentioned, is important regardless of a product’s claim. Chocolate that is 100% vegan should only contain a few ingredients: cacao, sugar, and cocoa butter. Anything that contains the word “milk” should be avoided. Some brands use dairy alternatives in place of the usual ingredients you would find in non-vegan chocolate bars.

Where can I buy vegan chocolate?

Dark chocolate that contains 50% or more cacao is widely available in most grocery stores. Most of the big brands, like Lindt and Ghiradelli, usually offer dark chocolate that has high cacao content. Vegan chocolate brands are available at health food stores and stores that specialize in plant-based foods. If your city does not have the aforementioned options, or if your local grocery store doesn’t carry your chocolate of choice, online retailers like Amazon often carry a wide variety.

Some of our favourite vegan chocolate brands are actually based right out of Vancouver! Zimt Chocolates, Chocxo, Living Lotus Chocolate, and Zazu Bean are all local brands that we love to support. Other Canadian brands include Galerie Au Chocolat, Camino, Chocosol Traders, Pascha Chocolate, Theobroma Chocolat, and Giddy Yoyo. Purdy’s, a beloved Canadian brand, has even recently launched a line of vegan chocolate bars!

Easy vegan chocolate by Minimalist Baker

But let’s say you’re having trouble finding good quality dark chocolate. Lucky for you, vegan chocolate isn’t all that hard to make. This vegan chocolate recipe from Minimalist Baker features maple syrup for sweetness, unsweetened cocoa powder, cacao butter, vanilla extract, and salt. It takes less than half an hour to make, and you’ll be glad to have this recipe in your back pocket.

Easy Vegan Chocolate

From Minimalist Baker

Ingredients
1 cup finely chopped cacao butter (packed)
3-5 Tbsp maple syrup (or sub agave nectar with varied results)
1/2 cup unsweetened cocoa powder
1 tsp vanilla extract (optional)
1 pinch sea salt (optional, plus more to taste)

Method

Arrange 14 mini cupcake liners on a small baking sheet. Set aside.
Add 2 inches of water to a large saucepan and bring to a boil over medium high heat. Then set a medium glass or ceramic mixing bowl on top, making sure it’s not touching the water (this creates a “double boiler”).
To the mixing bowl, add finely chopped cocoa butter and let melt for about 2-3 minutes.
Once melted, add the maple syrup or agave nectar and use a whisk or wooden spoon to mix until fluid and thoroughly combined. Remove bowl and set on a flat surface. Also, turn off stove-top heat and set the saucepan aside.
Add cacao or cocoa powder, vanilla (optional), and sea salt (optional), and whisk to combine until there are no clumps.
Taste and adjust flavor as needed. I added about 3 Tablespoons agave total and a pinch more salt.
Carefully pour chocolate into 12-14 mini cupcake liners and top with more sea salt or cacao nibs (optional).
Transfer chocolate to the freezer or refrigerator to set (around 10 minutes).
Enjoy straight from the freezer, refrigerator, or at room temperature. Store leftovers in a well-sealed container in the refrigerator for 1 week, or in the freezer for up to 1 month.

Just because you’ve adopted a vegan diet, does not mean you have to give up everything that you love. Dark chocolate can be a part of your diet, and in case you needed more convincing, studies have shown that dark chocolate can help to improve heart health. Cacao beans are rich in flavonoids, the antioxidants that help to fight cell-damaging free radicals in your body. Flavonoids help to lower blood pressure, reduce risk of blood clots, improve blood flow, and control cholesterol.

Because dark chocolate contains the highest percentage of cacao compared to white and milk chocolate, it’s the chocolate that’s best for you and your health. And, of course, the higher the percentage of cacao, the better. Keep in mind, however, that unsweetened chocolate is technically 100% cacao, but will taste very bitter. Though this also means that unsweetened chocolate is vegan, it’s usually only used in baking.

So, do you enjoy dark chocolate? If it isn’t a part of your diet yet, will you start incorporating it into your diet? Let us know in the comments section!

]]><![CDATA[What’s the Buzz Around Vegan Cheese?]]>Sun, 12 Dec 2021 22:47:18 GMThttps://www.plantedmeals.ca/the-root/whats-the-buzz-around-vegan-cheese“I think I could be a vegan… but I could never give up cheese,” says the skeptic. You’ve probably heard someone say this before, and on some level, you understand. Unctuous, bold, herbaceous, and pungent, a good hunk of cheese really is bliss. Sure, vegan cheese exists, but it’s always had a bad reputation, known to be plasticky, void of flavour, and rubbery in all the worst ways.

Luckily, there are a number of new vegan cheese brands that will have even the most enthusiastic cheese aficionado fooled. Made with ingenious plant-based ingredients, vegan cheeses not only have the right texture, but are also delicious.

So what is vegan cheese anyway? Here’s everything you need to know about vegan cheese.

What is Vegan Cheese?

Vegan cheese is exactly what it sounds like: cheese that’s vegan-friendly. They’re fully animal-free, made from vegetable proteins like soy, nuts, and oils. Vegan cheeses can also be made from tapioca, agar, arrowroot, and peas. Though some vegan cheeses are made from minimally processed foods, some may include thickeners and starches like xanthan gum and carrageenan.

Tree Nut and Seed Vegan Cheeses

Most homemade vegan cheese is made from raw nuts and seeds as they’re the easiest variety to make, but they’re also available at grocery stores. Nuts and seeds are soaked in water to soften, then blended and fermented. Fun fact: the same types of bacteria used to make dairy cheese is used to make vegan cheese.

Some of the most popular nuts and seeds used for vegan cheeses include cashews, almonds, pecans, pine nuts, sunflower seeds, pumpkin seeds, and macadamia nuts.

Needless to say, this type of vegan cheese is not safe for those with nut and/or seed allergies.

Soy

“Soy” is almost synonymous to “vegan,” as it’s used in many plant-based/vegan products. So, it’s no surprise that soy is one of the most popular vegan cheese ingredients. Soy is one of the most popular ingredients used in the bigger brands.

Note that for those who are looking to eat clean, soy-based cheese usually also features vegetable oils, gums, and even casein—a milk protein, which would make the cheese not vegan—to help it better mimic the taste and texture of dairy cheese.

Coconut

If you love coconut, then you would love coconut-based vegan cheese. Due to its high fat content, coconut yields a luscious, creamy vegan cheese. But because it can be so soft and fluid, it usually needs some sort of thickener like cornstarch, carrageenan, agar agar or tapioca starch to help make it closer to the texture of dairy cheese.

Keep in mind, though, that coconut is quite a strong flavour, and it will be one of the more prominent notes in your final product.

Aquafaba

Finally, something to do with that cloudy liquid that’s in canned chickpeas! In addition to being a great egg white replacer for things like meringue, aquafaba is now being used for vegan cheese. Aquafaba-based vegan cheeses actually melt when heated, though it does usually require binding ingredients, and are often made with coconut cream, cashews, or oil.

Flour

Flour, because of its starchy nature, is used to make vegan cheese. Tapioca, potato, all-purpose, and arrowroot flours are some of the most popular ones used, and flour-based vegan cheeses are usually the saucier types, like queso or cheese sauce for macaroni and cheese. Of course, flour itself can’t be made into cheese; other ingredients, like cashews, soy milk, almond milk, beans, or coconut are often added to them.

Root Vegetables

This is likely the least popular ingredient for vegan cheeses, but some do use root vegetables as a base. Like flour, vegan cheese that’s made with root vegetables yields a soft, creamy, smooth consistency.

Does Vegan Cheese Taste Good?

Contrary to popular belief, vegan cheese can taste good! But of course, just like anything else, not all products are made equally. Some of the classic vegan cheese brands that we know and have learned to dislike have come a long way, and they’ve developed delectable formulas for every cheese, from queso to ricotta. The non-dairy cheese that once tasted—to put it gently—less than appealing have had their revamped recipes, making them far more palatable.

When it comes to homemade cheese, you have greater control of what you put into your vegan cheese, meaning you can season it however you’d like. Fan of vegan cheese that has a bit of zing? Add some lemon zest and dried cranberries. For something a little more savoury? We love adding nooch! Making vegan cheese at home gives you the ability to ensure that what you make tastes exactly how you want it to, and you can avoid additives, too.

Because of the additives that exist in many vegan cheeses that are available at grocery stores, there are definitely some vegan cheeses that are not that healthy. Some are highly processed, and not a great option for those who prefer to eat clean. But as with all foods, there are some vegan cheeses that use organic, high quality ingredients, too, which tend to be healthier than the highly processed variety.

How Do I Make Vegan Cheese?

Vegan cheese is much easier to make than you might think! Soft cheeses, in particular, are a cinch to make, and below are two of our favourite recipes: one for a velvety, saucy cheese sauce that’s perfect for nachos, and one that’s perfect for your next cheese board.

Vegan Cheese Sauce

From Love and Lemons

Place the potatoes in a saucepan and cover with cold water by about 1 inch. Add a few pinches of salt. Bring to a boil, then reduce the heat and simmer, uncovered, until fork-tender, 8 to 12 minutes.
Drain and transfer to a high-speed blender with the garlic, cashews, apple cider vinegar, nutritional yeast, onion powder, salt, olive oil, and water. Blend until smooth.

Vegan Provolone

From The Hidden Veggies

Ingredients

1 (13.5 oz) can coconut milk full fat
1/2 cup hot water
2 tablespoons agar agar powder
2 tablespoons nutritional yeast
1 1/4 teaspoon salt
1/2 teaspoon lemon juice
1/4 teaspoons garlic powder

Method

Prepare cheese molds by spraying a glass bowl or container with spray oil or rub any neutral-flavored oil on the molds to prevent sticking. (Recipe will make about 2 cups of cheese).
Pour the can of coconut milk into a saucepan.
Put 1/2 cup of hot water into the empty coconut milk can to melt all the remaining coconut milk and add the water to the pan.
Add all remaining ingredients (2 tbsp agar agar, 2 tbsp nutritional yeast, 1 1/4 tsp salt, 1/2 tsp lemon juice, and 1/4 tsp garlic powder) to the saucepan and stir with a whisk.
Cook over a medium heat, stirring frequently until it boils.
Turn down the heat until the cheese sauce is just barely boiling and stir constantly for 6 minutes until it is very smooth. (It must boil for 6 minutes to activate the agar agar and set correctly.)
Immediately pour into the prepared cheese molds.
Let it cool with the lid off for about 15 minutes at room temperature, then cover and transfer to the refrigerator for at least 2 hours to firmly set.

Where Can I Buy Vegan Cheese?

Vegan cheese can be purchased at most major grocery stores these days, including Save-On-Foods, Safeway, Whole Foods, Superstore, No Frills, and Buy Low. Shops that specialize in plant-based foods will usually carry vegan cheeses as well. Nowadays, there are even stores that specialize in high quality vegan cheeses. Blue Heron Cheese is a great spot in the city that offers vegan cheeses perfectly for any cheese platter.

We at Planted Meals often feature vegan cheeses that are made in-house, using the best ingredients only. Our menu features house-made ricotta, almond parmesan, and other mouthwatering vegan cheeses. Explore Planted Meals’ menu in full here.

Just because you’re vegan, doesn’t mean you can’t enjoy some cheese. Have you made vegan cheese before? Are you a fan? Let us know in the comments below!

]]><![CDATA[10 Vegan Salad Dressing Recipes You Need to Try Now]]>Sat, 20 Nov 2021 19:53:01 GMThttps://www.plantedmeals.ca/the-root/10-vegan-salad-dressing-recipes-you-need-to-try-nowLook, we get why salads get a bad rap. Salads you get at restaurants often make use of sad, boring, limp vegetables, and they often commit the greatest culinary sin of all: underseasoning. Bad salads can make healthy eating hard.

A salad is only as good as its dressing, and a good salad dressing should enhance the vegetables it coats. Though all grocery stores offer pre-made salad dressings, there’s such a large variety of them that can make choosing the right one overwhelming, especially if you’re vegan. Many rich, creamy dressings, for example, are generally not vegan-friendly because they typically contain eggs and/or powdered milk. Other times, those sneaky ingredients that aren’t vegan friendly may appear in a salad dressing that’s seemingly fine for vegans; be sure to read the label before purchasing!

And if you can’t find a vegan salad dressing? Make your own! The key is balance. But what else do you need to make a really good vegan salad dressing? How do you build the perfect vegan salad dressing every time?

Below, we dip into some of our favourite vegan salad dressing recipes. We hope you find one that you like!

Oil-Free Balsamic Vinaigrette
From Simply Quinoa

Vinaigrettes are a simple combination of oil and vinegar, but don’t just stop at olive oil and red wine vinegar. Here, Simply Quinoa makes an oil-free version by substituting the oil with tahini, and adding sunflower seed paste to up the creaminess. It’s an addictive combination that would go well with any veggie bowl or hearty salad.

Spicy Ranch Dressing
From Forks Over Knives

For some, ranch is the end-all-be-all of salad dressings. Creamy, tangy, and delicious, ranch really does go well with everything. This vegan version of the classic ranch features a base of cashews and is spiced up with some garlic, dill, oregano, and hot sauce—that’s right, hot sauce. After all, we all need a little more spice in our lives!

5-Minute Vegan Caesar Dressing
From Minimalist Baker

You can’t have a list about vegan salad dressing recipes without including a classic like Caesar dressing. This recipe from Minimalist Baker will only take five minutes to whip up, and includes some unexpected ingredients, like hummus and spicy mustard. No anchovies, no eggs—just delicious Caesar dressing that’s coincidentally vegan, ready for your romaine lettuce.

Vegan Coleslaw Dressing
From It Doesn’t Taste Like Chicken

We love a good coleslaw, which is why we had to include this vegan coleslaw dressing from It Doesn’t Taste Like Chicken. The recipe one saves you a whole lot of time since it uses a base of vegan mayonnaise. Along with tangy apple cider vinegar, spicy dijon, and naturally sweet agave, it’s the perfect accompaniment to vegan pulled jackfruit sandwiches.

The Best Vegan Salad Dressing
From Food 52

Alright, so this is a bold thing to claim, but Food 52’s incredibly versatile vegan salad dressing will bring flavour to just about any combination of vegetables. The best part about this recipe? You probably have every ingredient readily available since it uses all the staples like extra-virgin olive oil, balsamic vinegar, and mustard. There’s really no excuse not to try it.

24 Carrot Gold Dressing
From Forks Over Knives

Want to pack in some extra nutrients? This vegan salad dressing from Forks Over Knives utilizes carrots to create the most vibrant and beautiful colour. It’s brightly flavoured with hints of sweetness from the carrots, richness from the tahani, and that je ne sais quoi that ginger brings.

Italian Herb Dressing
From The Spruce Eats via The Compassionate Cook

Italian dressing is Salad Dressing 101. Featuring garlic, mustard, dried herbs, and fresh herbs, it’s chock full of flavour. You don’t need to have the exact herbs listed in The Compassionate Cook’s recipe; any combination of fresh herbs will do. This zesty vegan salad dressing goes well with vegan pasta salad.

Lemon Poppy Seed Dressing
From It Doesn’t Taste Like Chicken

Is there anything more satisfying than the crunch of a poppy seed? It Doesn’t Taste Like Chicken’s lemon poppy seed dressing is deliciously tangy, and particularly great in salads that feature some pieces of sweet fruit for a perfect balance in flavour.

Spicy Cashew Sesame Dressing
From Minimalist Baker

This is one that will stay in your rolodex of repeat recipes. Minimalist Baker’s spicy cashew sesame dressing is incredibly flavourful and easy to make as well. Combining creamy cashew butter and chili garlic sauce, it stands up wonderfully to heartier greens like kale. You can make your own creamy cashew butter, but store-bought makes this recipe a cinch.

Basil Pesto Salad Dressing
From Cookie and Kate

Whether it’s summertime and you’re looking for something to pair with the bounty of summer, or winter and you need a gentle reminder of what said bounty tastes like, this basil pesto salad dressing from Cookie and Kate is perfect for whatever the occasion. It’s a vegan take on the classic pesto dressing, but omits the parmesan cheese. This would be great on any pasta salad and green salads.

A Final Note

Salad dressing is easy enough to make, but we understand how demanding daily life can be. This is why we started Planted Meals. Just because you don’t have the time to cook, that doesn’t mean you can’t eat well. Planted Meals has a variety of salads that you’ll want to keep coming back to. Explore our many lunch options here.

What’s your favourite vegan salad dressing recipe? Let us know in the comments below!

]]><![CDATA[WHY I WENT VEGAN: HEAD FOODIE NATALIE DISCUSSES HER DECISION TO SWITCH TO A PLANT-BASED DIET]]>Mon, 01 Nov 2021 18:34:58 GMThttps://www.plantedmeals.ca/the-root/why-i-went-vegan-head-foodie-natalie-discusses-her-decision-to-switch-to-a-plant-based-diet

Natalie, head of lettuce at Planted Meals

Vegan was never a “thing” when I grew up. It was a foreign concept to me since I didn’t know anyone who was vegan and my parents would never consider a vegetarian, let alone vegan, diet. Vegetables were always important in our household and meals were never complete without something green, but meat still was king. Once when I was about 7 or 8, my sister and I decided we’d go vegetarian. We didn’t even last until dinner when my mom put out some of her classic Chinese-style meatballs.

For years I worked at a fairly conservative company with conservative people, with one lone vegetarian. It wasn’t until I left the corporate world to work for a recycling non-profit that I started seeing different diets and lifestyles. Many of my new colleagues adhered to some form of a plant-based diet, from vegan to vegetarian to egg-free or dairy-free. I scoffed at them in my head, thinking it was absurd that people would ever limit themselves in such an unnecessary way. At the same time, I was heavily into weightlifting and stuck to a macro-focused diet; I never saw the irony in this.

A year later, I had left that job for another non-profit and was cruising through life being a graphic designer, cyclist, and otherwise typical Vancouverite. One night, my partner at the time and I sat down to watch Cowspiracy on Netflix, not knowing how it would change our lives.

Just being a typical Vancouver cyclist with laps around Stanley Park

Cowspiracy detailed the average consumer’s struggle to “do the right thing” when it came to environmental impact, like biking instead of driving, taking two-minute showers, and meticulously recycling everything. The filmmaker, at the start of the film, recognized how peeling the plastic window off a paper envelope to recycle seemed futile. He started documenting his research as he discovered that animal agriculture was actually the biggest threat to the environment, yet no environmental groups, including the David Suzuki Foundation, ever mentioned this as a way to help the environment.

We were glued to the documentary. Somewhere between detailing the mass rainforest destruction for growing livestock feed and showing the enormous contamination of freshwater because of livestock waste, we looked at each other in horror and knew we had to make a change.

The environment has always been something I cared about even though I didn’t know how. I remember how one of my school journal entries from the first grade was about seeing a truck on the highway billowing black smoke, and I wrote “Poor Mother Nature.” In high school, my friends grumbled at me for insisting that they sort their garbage into the proper streams. My mom is huge on recycling and reusing (the basement has piles of clean, used takeout containers) and our recycling system was extensive. Naively, I thought recycling was enough.

Cowspiracy made me realize there was so much more I could be doing. The film showed me that I could commit to a change that would be much more effective in reducing my own negative impact on the environment.

The thought of changing my diet was pretty daunting at first, and I was unsure if I could do it. But the overwhelming desire to make change in the world convinced me it was worth it. We stopped buying meat that day. We decided we’d become vegetarian cold-turkey since we thought eggs and dairy were harmless. We still had frozen meat that we slowly used up, but we stopped ordering meat dishes at restaurants.

Don’t get me wrong—it wasn’t easy. It was hard to forget my favourite comfort foods like beef balls in noodle soup and fried chicken, and it was difficult to rethink my go-to recipes like turkey quinoa casserole. My partner at the time was steadfast, though, and never wavered, even when I would suggest going for a “cheat meal.” “What about the environment?!” he exclaimed. I sighed in agreement.

Priscilla, Corbin, Natalie and Howard enjoying a test recipe

When we told our friends, we insisted we were doing it for the environment and not so much for the animal welfare aspect. We still had the mindset that many farm animals were just food. But slowly, we started to understand how cows, pigs, and chickens were animals just like our pet cats and dogs. Why did they have to end up as meat on our tables? Eventually, we saw enough slaughter videos to realize the inhumanity and cruelty involved with our meat industry.

Soon enough, I didn’t crave meat as much anymore. I now saw the meat on someone’s plate as death: dead flesh, a carcass, a life gone.

As our 1-year vegetarian anniversary approached, the idea of going fully vegan was brought up time and again. I had been reluctant to let go of dairy and eggs since they were staples in my diet. Yogurt was an easy snack and eggs were a quick way to add protein to a meal; how could I give up soft-boiled eggs in my noodle soups?

We thought we were saving lives by not eating meat only, but soon we learned about the dark side of the dairy and egg industry, too, and the animal lives that were lost and harmed in it. If one of our personal mandates for not eating meat was to prevent harm to animals, we couldn’t ignore the hypocrisy of continuing to consume other animal products.

It had never dawned on me that cows had to be pregnant in order to produce milk; it seems obvious now, but I had never thought about it. Humans have to be pregnant to lactate, so why wouldn’t animals?

I learned how dairy cows are impregnated over and over again, how the babies are separated from the mothers, and the milk that was meant for the baby gets pumped out for us instead. Around that time when a friend had given birth to her second child, and I began to see the parallel. Pregnancy isn’t an easy feat, and I couldn’t imagine her going through multiple, consecutive pregnancies just to produce milk for someone else other than her baby. And to have her newborn daughter taken away from her right after birth? Absolutely unimaginable.

I thought to myself: we would never subject humans to go through this ordeal just for profitable gains, so why did an animal with emotions and feelings just like humans have to suffer for us? Ice cream, cheese, and yogurt suddenly didn’t have the same appeal to me. Every time I craved something with dairy, I’d think about a cow who had to go through pregnancy and lose their child just so I could have a treat. Eventually, I wouldn’t have had dairy in so long that my body became less tolerant to it, and I started to notice how even a whiff of dairy would make my nose turn.

From the climate, to animal welfare, to health benefits (watch Gamechangers; read How Not to Die), I was now armed with a slew of reasons to stick to a plant-based diet, and these reasons keep me focused on a plant-based diet and lifestyle. I started seeing limitless possibilities with food instead of viewing it as a restricted diet. I had never been that great at cooking meat to begin with (I’d overcook everything for fear of serving undercooked meat), and I actually became a much more creative and inventive chef. There was so much to learn about the vegan cooking world and these guidelines forced me to think out of the box.

Vegan ramen night at Natalie's

The road to a plant-based diet and lifestyle wasn’t without its bumps (see: Dealing with Veganism and Cultural Differences). Navigating social situations and untraining my brain to stop viewing animals as a staple in my diet were the hardest, but with my “why” close to heart and mind, it’s been one of the best decisions of my life.

]]>

​What’s Gelatin Anyway? ​

What Can I Use Instead of Gelatin?

Agar Agar

Carrageenan

Vegan Jel

The Bottom Line

What’s Basil Anyway?

Basil’s Many Health Benefits

An Antioxidant Powerhouse

Fighter of Inflammation

Staves Off Cancer

Say Bye-Bye to Bacteria

Handles Stress Well

Helps With Diabetes Management

Supports Liver Function

Good For Your Gut

Basil is Simple to Cook With

Easy Vegan Pesto

Lemony Basil Creamy Vegan Pasta

Soba with Green Chile Pesto

Loaded Spinach Salad with Creamy Avocado Basil Dressing

Cantaloupe-Basil Agua Fresca

What Constitutes as Dark Chocolate?

What Are the Benefits of Dark Chocolate?

Dark Chocolate is Loaded with Antioxidants

Dark Chocolate is Packed With Other Nutrients

Dark Chocolate Has Shown to Lower HDL

Dark Chocolate May Protect You From Heart Disease

Dark Chocolate May Improve Brain Function

Dark Chocolate Has Helped With Weight Loss in Some

What Are Some Ways I Can Use Dark Chocolate?

Where Can I Get High-Quality Dark Chocolate?

A Final Note

What is a Healthy Vegan Diet?

Can You Lose Weight Going Vegan?

What Foods Should I Eat to Lose Weight on a Vegan Diet?

How Do I Make Sure I’m Losing Weight on a Vegan Diet?

What Are Some Healthy Vegan Recipes? ​

Something to Note…

What is Nutritional Yeast?

What Makes Nutritional Yeast Nutritional?

Where Can I Buy Nutritional Yeast?

What Can I Make With Nutritional Yeast?

Vegan Cheese

Tofu Scramble Florentine

Popcorn with Nutritional Yeast and Aleppo Pepper

​A Final Note

So, is chocolate vegan, and can I eat it?

Does vegan chocolate exist?

Where can I buy vegan chocolate?

Easy Vegan Chocolate

What is Vegan Cheese?

Tree Nut and Seed Vegan Cheeses

​Soy

Coconut

Aquafaba

Flour

Root Vegetables

Does Vegan Cheese Taste Good?

How Do I Make Vegan Cheese?

Vegan Cheese Sauce

Vegan Provolone

Where Can I Buy Vegan Cheese?

A Final Note

What’s Gelatin Anyway?

What Are Some Healthy Vegan Recipes?

A Final Note

Soy