The Rise of Plant-Based Eating in Canada: Trends and Tips
Over the past few decades, Canadians have been significantly reducing their meat consumption. While many factors contribute to this trend—such as environmental concerns, animal welfare, and health issues—recently, supply chain challenges and soaring prices have nudged even more Canadians toward exploring plant-based diets.
According to Dalhousie University’s Agri-Food Analytics Lab’s latest Canadian Food Sentiment Index, the dietary shift is not strictly toward veganism or vegetarianism. Instead, a growing number of people are identifying as flexitarian, incorporating more plant-based foods into their meals while maintaining the option of consuming meat occasionally.
Embracing a Plant-Forward Mindset
To make the shift towards a plant-based diet, it’s essential to alter one’s perspective. Cara Karsdorf, a registered dietitian and co-owner of Waterloo’s Blueprint Nutrition, emphasizes the importance of focusing on incorporating more plants into daily meals instead of fixating on dietary labels that restrict food choices.
Adding greens to scrambled eggs or topping cereal with sliced fruits can be straightforward yet effective ways to increase plant intake. Even small changes—like adding an extra vegetable dish to a meals—can make a significant impact. Gradually reducing meat portions in favor of nutrient-rich proteins like chickpeas can foster this transition.
Nutritional Considerations
While kale smoothies and veggie burgers can be appealing, ensuring you receive sufficient nutrients is crucial. Adequate protein, along with vitamins B12 and D, iron, calcium, and Omega-3 fatty acids, should still be top of mind.
Karsdorf’s business partner, Rosanne Robinson, who specializes in pediatric and family nutrition, advises families to consult with a dietitian before making drastic dietary changes. Sometimes, eliminating food groups can mask deeper issues, such as disordered eating. It’s essential to foster a healthy relationship with food while exploring new eating habits.
Moreover, while plant-based diets can promote health, excessively relying on ultra-processed substitutes—like certain meatless burgers and nuggets—can be counterproductive. These alternatives often carry high levels of sodium, sugar, and unhealthy fats while lacking necessary nutrients.
Budget-Friendly Plant-Based Options
For those concerned about costs, transitioning to meat-free meals can be financially beneficial. In-season produce can be washed, chopped, and frozen, which helps preserve it during colder months when prices often rise. Committing to one meatless day each week can lead to substantial savings over time, accumulating hundreds, or even thousands, of dollars annually, depending on family size.
Not only are plant-based proteins, such as tofu and lentils, generally cheaper than their animal-based counterparts, but they also boast an extended shelf-life. Unlike meat, which tends to have a short expiration period, dried beans and lentils can be stored for years without spoiling.
Culinary Diversity in Plant-Based Cooking
Three of the world’s most prominent vegetarian cultures—India, Mexico, and Taiwan—showcase how flavorful, nutritious meals can be crafted without meat. Chef Taruneet Walia, owner of Flavours by Taruneet, explains that the essence of vegetarian cooking lies in the spices used, which can elevate vegetables and grains beyond mere substitutes.
Chef Walia offers these suggestions for delicious vegetable preparation:
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Root Vegetables: Simplicity is key. Start with salt and pepper, or elevate flavors using blended spices like Greek seasoning or Asian marinades. Don’t forget to check out frozen veggie medleys for a convenient option.
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Cruciferous Vegetables: Sauté cauliflower, cabbage, or Brussels sprouts with onions and ginger. Enhance with salt and spices such as turmeric, cumin, and coriander. A squeeze of fresh lemon or lime serves as a refreshing finish.
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Leafy Greens: Begin by sautéing onions and garlic in your preferred oil, then add leafy greens. Once cooked, consider mixing in cottage cheese or cooked lentils for an extra protein boost.
A Hearty Recipe: Vegan Cream of Mushroom Soup
For an easy and nutritious plant-based meal, consider trying this vegan cream of mushroom soup recipe, shared by Chef Walia:
Ingredients:
- 2 tablespoons olive oil
- 4 garlic cloves, chopped
- 1 small onion, chopped
- 225 grams cremini or white mushrooms, sliced
- 1 teaspoon fresh thyme or 1/3 teaspoon dried thyme
- Black pepper and salt, to taste
- 300 grams soft or silken tofu (1 container)
- Optional: Red chili flakes, to taste
- 250 ml water, or more if needed
- Garnish: olive oil
Instructions:
- Heat the olive oil over medium heat. Add chopped onions and garlic, sautéing until the onions are translucent.
- Stir in the sliced mushrooms, thyme, salt, and pepper. Reduce the heat and continue to sauté for about four minutes.
- Set aside a tablespoon of the mixture for garnish.
- Add the water and tofu to the pot, stir, and bring to a boil before reducing the heat to low. Cook for about two minutes.
- Blend the mixture until smooth. Adjust the consistency and flavors to your liking. Bring it back to a boil and then simmer for another two minutes.
- Serve hot, garnished with the sautéed mushroom mix and a drizzle of olive oil.
This rich and creamy soup, packed with protein from tofu, exemplifies how easy and delicious plant-based cooking can be. By exploring vibrant flavors, embracing plant-favoring cooking techniques, and incorporating nutrient-dense ingredients, your journey toward a plant-based lifestyle can be enjoyable and fulfilling.