Has there been a cultural shift? There was a time when plant-based diets were equated to veganism on the periphery of food culture. Over the last decade, the concept of eating plant-based diets has expanded from animal activism to healthy eating and from relative unfamiliarity to part of our daily dining habits.
The term “plant-based diet” is often credited to Dr. T. Colin Campbell, whose book (co-authored with Thomas M. Campbell) The China Study (2005, BenBella Books) linked the consumption of animal-based products to various illnesses. Campbell recommends the avoidance of a variety of meats and processed foods (especially processed carbohydrates), and the inclusion of whole grains and other plant-based foods as part of a healthy diet.
According to the Plant Based Foods Association, as of 2018, consumption of plant-based foods was growing at 20 per cent per year with a particular explosion in popularity for plant-based dairy alternatives. Plant-based cheeses were increasing at 43 per cent a year and non-dairy creamers at 131 per cent a year.
The increase in plant-based food consumption has not been lost on companies. The big grocery chains, such as Atlantic Superstore/Dominion, have launched lines of plant-based food items to keep up with demand.
3 plant-based local food companies
Real Fake Meats located in Halifax’s north end is Atlantic Canada’s first vegan butcher, serving up a selection of plant-based meats and cheeses.
Earthli is a Nova Scotia-based zero-waste packaged plant-based food company producing vegan proteins.
Gift of Health is the brainchild of Newfoundland-based doctors Arjun and Shobha Rayapudi. Their website promotes the value of a healthy plant-based diet.
3 plant-based proteins to add to your diet
Chickpeas
12 grams of protein per cup
One my favourite meat substitutes. I add chickpeas to curry and chilis and blend them as a base for a variety of dips.
Almonds
28 grams of protein per cup
A great source of energy. Add them to stir-fries, salads or even grind them and use as the base of a pie crust.
Pumpkin seeds
About 40 grams per cup
They bring a lot to the vegetarian table. I use pumpkin seeds in my mole recipes, in stir-fries and toast them to add to salads
5 vegan wines to pair with plant-based cuisine
Benjamin Bridge Tidal Bay (NSLC, $22.99, PEILCC, $22.99,
Les Jamelles Viognier (NSLC, $16,50, PEILCC, $16.99) Sauvignon Blanc (NLC, $17.99)
Pares Balta Blanc de Pacs (NSLC, $15.62)
Decoy Pinot Noir (NSLC, $34.99, NLC, $39.98)
Marques de Caceres Rioja Crianza (NSLC, $20.99, PEILCC, $20.99 NLC, $20.98)
Recipes
Beefless bulgogi beef lettuce cups
4 servings
2 tbsp vegetable oil
1 package (340 g) PC Beefless Ground
2 cloves garlic, minced
1/4 cup soy sauce
1 tbsp sesame oil
1/2 tbsp Korean gochujang
1 tbsp brown sugar
1 head bibb or butter lettuce, washed, leaves removed
½ cup pumpkin seeds, toasted, for garnish
Directions: Place 2 tablespoons vegetable oil in large skillet set over medium heat. Add the PC Beefless Ground, garlic, soy sauce, sesame oil and gochujang. Sauté for 10 to 12 minutes, using a spoon to breakup into small pieces. At the end, add the sugar and combine well. Spoon into lettuce cups and garnish with toasted pumpkin seeds.
Vegan coconut curried soup
Recipe from presidentschoice.ca
4 to 6 servings
1 tbsp vegetable oil
1 shallot, finely chopped
1 clove garlic, minced
1 tbsp peeled fresh ginger, minced
1 tbsp curry powder
1 tsp ground cumin
Pinch hot pepper flakes (optional)
1-1/2 cups mushrooms (about 100 g), stemmed and thinly sliced
1 pkg (1.1 L) PC® Plant-Based Chickenless Broth
1 cup coconut milk (full-fat)
¼ lb (113 g) instant noodles or other thin noodles, such as rice vermicelli or rice stick noodles
1-1/2 cups snow peas, trimmed and thinly sliced
1 tbsp packed brown sugar
Pinch salt
2 tsp fresh lime juice
Fresh cilantro sprigs, for garnish
Directions: Heat oil in large saucepan over medium heat. Cook shallot, garlic and ginger, stirring occasionally, until softened, 2 to 3 minutes. Add curry powder, cumin, and hot pepper flakes (if using); cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add mushrooms, broth, and coconut milk; bring to a boil. Add noodles and snow peas; reduce heat to a simmer and cook, stirring occasionally, until noodles and vegetables are tender, about 5 minutes. Stir in brown sugar and salt; cook 2 minutes. Remove from heat and stir in lime juice. Top with cilantro.
Tip: For extra protein, serve with slices of seared firm tofu or stir cubed firm tofu right into the soup.
Bean and chickpea chili*
4 servings
2 tbsp olive oil
1 onion, diced
1 carrot, finely diced
1 stalk celery, finely diced
1 red pepper, seeded, finely diced
2 cloves garlic, finely minced
1 tbsp cumin
2 tbsp chili powder
1 chipotle in adobo, minced
1 cup vegetable stock
1 can kidney beans, drained, rinsed
1 can black beans, drained, rinsed
1 can chickpeas, drained, rinsed
1 cup corn kernels
1 large (28-oz) can crushed tomatoes
1 cup quinoa, cooked
Salt, to taste
Pepper, to taste
Directions: Place olive oil in a pot set over medium-low heat. Add the vegetables and sauté until soft (5 to 7 minutes). Add the garlic, cumin, chili powders and chipotle. Sauté until fragrant. Add the stock, beans, chickpeas, corn, tomatoes and quinoa. Simmer for 20 minutes. Season to taste with salt and pepper.
*If you don’t want to make your own, PC Vegetable and Bean Chili is available at select Superstore and Dominion locations.
Mark DeWolf is a connoisseur of all things food and drink. He's a creative director with SaltWire and local fare is his specialty. Watch Mark whip up seasonal plates in his video series, In a Jiffy, and go deeper with food trends and kitchen challenges weekly.
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