Colourful meal ideas to celebrate Pride 

Looking to put colourful dishes on your table this Pride Month (or any time of the year)? Fruits and vegetables are the best place to start!  

Read on to find some quick, simple recipe ideas to load up your plate with a rainbow of veggies, plus a list of fruits and vegetables in each colour!  

Here’s a bonus: Did you know that eating a wide variety of colourful fruits and vegetables also helps you to get a wide variety of vitamins and minerals? While all vegetables contain fibre and other important nutrients, some colours tend to be higher in specific vitamins to help you thrive. 

Recipe ideas
Veggies in every colour

Recipe ideas to fill with colourful veggies 


A colourful rainbow salad

Salads are a light, summery dish that’s not only tasty, but also incredibly nutritious and flexible. With the versatility to choose the ingredients and dressings to suit your taste (and use up what’s left in your fridge), you can pack them with a variety of fresh vegetables, fruits, nuts, seeds, grains, and plant-based proteins. 

Try this colourful vegan cobb salad from registered dietitian Desiree Nielsen or this rainbow raw and roasted salad from Betterfoodguru.

Feeling creative? Whip up your own recipe to enjoy with this vegan Green Goddess dressing from Nora Cooks. Or, try this 5-minute vegan salad dressing from Heartbeet Kitchen. 

Rice bowls 

A colourful rainbow rice bowl

From burrito bowls to falafel bowls, rice bowls have the versatility and ease to be a perfect weeknight dinner option. Here’s one formula for a simple, tasty, and nutritious rice bowl: 

  1. Choose your cuisine, such as Mexican or Mediterranean. Aim to incorporate ingredients that are commonly used in that cuisine or are grown in that region, as flavours that grow together are more likely to go together. 
  2. Choose your rice. Brown rice is an inexpensive and nutritious choice that works well with a variety of toppings. 
  3. Add a variety of colourful vegetables. 
  4. Add a protein (or more!), such as baked tofu, beans, or roasted chickpeas. 
  5. Add a sauce or spread. 

The possibilities using this formula are endless! Here’s one example to get started: 

Falafel bowl 

  • Brown rice
  • Falafel (try this falafel recipe from Minimalist Baker) 
  • Pickles 
  • Tomato 
  • Pickled red onion (here’s a quick pickled onion recipe from Cookie + Kate) 
  • Lettuce 
  • Parsley 
  • Hummus 
  • Hot sauce 

Or, find a pre-assembled recipe like this black bean burrito bowl from Plant University for a pop of colour on your table! 


Colourful vegan sushi

Plant-based sushi, sushi bowls, or sushi burritos are a delicious option if you have a bit more time on your hands. Here is a step-by-step guide on assembling sushi from Love and Lemons. Once you have the process down, fill up your sushi with whatever vegetables and other ingredients you want, cut into strips. Here’s one colourful combo to try: 

Rainbow vegan maki

  • Cucumbers 
  • Carrots 
  • Smoked tofu 
  • Avocado 
  • Red cabbage 
  • Vegan tempura sweet potato (try this vegan tempura recipe from The Viet Vegan) 
  • Rolled in sushi rice and nori (roasted seaweed)
  • Pickled ginger, soy sauce, and/or vegan sriracha mayo for serving 

Vegan sriracha mayo 

  • ½ cup vegan mayonnaise 
  • 2 tablespoons Sriracha 
  • 1 teaspoon lemon juice 
  • Pinch of ground pepper 
  • Small splash soy sauce 

Stir fry 

Colourful stir fry in a pan

Stir fry is quick, nutritious, and incredibly versatile with the flexibility to incorporate a variety of colorful vegetables, tofu, and plant-based proteins. The high-heat cooking method preserves the vegetables’ vibrant flavors, while allowing for endless customization with different sauces, spices, and seasonal ingredients.  

Try this colourful vegan stir fry from Nora Cooks to serve over rice or noodles! 

Fruits and vegetables in each colour of the rainbow 

Red vegetables 

A variety of red fruits and vegetables
  • Tomato 
  • Red bell pepper 
  • Radish 
  • Red potato 
  • Chili pepper 
  • Red Swiss chard 

Vitamin note: Red and orange vegetables are especially high in vitamin A, vitamin C, potassium, and Vitamin K. Red, orange, and yellow vegetables can also contain carotenoids like lutein and zeaxanthin, which are important for eye health. 

Orange vegetables 

A variety of orange fruits and vegetables
  • Sweet potato 
  • Carrots 
  • Pumpkin 
  • Orange bell pepper 
  • Butternut squash 

Yellow vegetables 

A variety of yellow fruits and vegetables
  • Yellow bell pepper 
  • Corn 
  • Acorn squash 
  • Spaghetti squash 
  • Yellow cherry tomatoes 
  • Golden beets 
  • Yellow wax beans 
  • Yellow cauliflower 
  • Plantain 

Green vegetables 

A variety of green fruits and vegetables
  • Broccoli 
  • Green bell pepper 
  • Jalapeño pepper 
  • Bok choy 
  • Peas 
  • Green beans
  • Avocado 
  • Zucchini 
  • Cucumber 
  • Spinach 
  • Kale 
  • Green leaf lettuce 
  • Romaine lettuce 
  • Swiss chard 
  • Collard greens 
  • Arugula 
  • Brussels sprouts 
  • Herbs like parsley, basil, and cilantro

Vitamin note: Dark leafy green vegetables like kale, Swiss chard, and collard greens contain lutein and zeaxanthin, which are important for eye health. Dark green vegetables also tend to be especially high in iron, potassium, calcium, and folate, a B vitamin that benefits heart health. 

Blue vegetables 

Blue cabbage
  • Blue cabbage 

Purple vegetables 

A variety of purple fruits and vegetables
  • Red or purple cabbage 
  • Red onion 
  • Beets 
  • Eggplant 
  • Purple cauliflower 
  • Purple sweet potato 
  • Purple asparagus 

Vitamin note: Purple vegetables often contain anthocyanins, a type of nutrient which has been found to possess antioxidative and antimicrobial activities, improve visual and neurological health, and protect against various non-communicable diseases. 

What colourful dishes will you be trying this Pride Month? Let us know at vancouverhumane on Instagram or on the Vancouver Humane Society Facebook page! 

Chat with a vegan: Derek Simnett, nutritionist, YouTuber, and athlete

Chat with a Vegan: Derek Simnett, nutritionist, YouTuber, and athlete

As part of our “Chat with a Vegan” series, PlantUniversity’s Brighde Reed sat down and spoke with Derek Simnett. Derek is a Certified Nutritional Practitioner based in Parksville, British Columbia. He also runs a YouTube channel called Simnett Nutrition where he talks about how to live a healthful vegan life. We hope you find his experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Derek across multiple platforms:

If you’re interested in learning more after reading this blog post, you can find great resources on the Vancouver Humane Society’s PlantUniversity Platform and subscribe to get free plant-based recipes and be notified when the next interview is posted.

Why did you go vegan?

So, I went vegan because of my love for animals. So, it started out as me learning about the animal agriculture industries and how terribly the animals were treated, and I just started to wanna honour my love for them. So, I started to eat more grass-fed meat, and I started to find the free-range eggs and that sort of thing.

Not only did that become expensive, but I started to learn that I wasn’t really saving any animals’ lives. In the end, they were maybe having a slightly better life, but also, there’s some loose regulations around those terms. Let’s say that. So, as I continued, I just started to eat less of them.

I started to feel better and eventually they just completely got off my plate. There was definitely a time where I could not look at what was on my plate and not see the animal that it once was. And I knew once that started happening, every time I thought, ah, I need to completely give this up.

And along with feeling better and starting to perform better, I just thought, ah, this is definitely the way.

Did going vegan inspire you to start a YouTube channel?

I started my YouTube channel to actually bring traffic towards the nutrition consulting services that I was offering at the time. Because I figured what a better way to let people know who I am and give a little bit of free information out there, you know, then start a YouTube channel.

So that’s what I did, but the YouTube channel kind of took off and I decided I really wanted to do that because I figured I could reach a larger audience than doing the one-on-one consulting. And that is how, that’s how it all started. So, it, yes, it kind of did in a sense. I wanted to show people how to live a healthful vegan life.

What do you talk about on your YouTube channel?

My YouTube channel is mostly focused on helping people make healthy, plant-based foods taste good. We can talk all day about the, you know, the minutia and the details and this study says this and this and that, but really, we know that we have to be eating more whole plant foods and a lot of people just don’t know how to make them taste good or they don’t know how to cook them.

And that’s where a lot of people stumble. So, I do that, but I do talk about how much we should be eating, proper supplementation, and that sort of thing as well.

How do you stay in shape as an athlete?

It’s funny hearing someone call me an athlete, but yeah, I guess I am, you know, I do that, I do activities every day. I live a healthy and active lifestyle, so I do definitely go to the gym every single day or at least, you know, five or six times a week. But another big part of me staying, uh, healthy and fit is to exercise outside of that.

And it’s just going for bike rides, you know, jogs. I try and do some sort of movement every day, if not twice a day if I can. The gym is like my main thing though. And there I do a lot of calisthenics and weight lifting.

How do you think being vegan impacts your training?

The one thing that I noticed right away when I went vegan, I was a runner at the time and I had a lot of joint pain in my ankles and just really all over my body. And I noticed quickly that I didn’t have that and I also recovered a lot faster and I could then go for longer runs sooner.

So that was sort of the first thing I noticed. And now I feel like it’s the same thing. I recover really quickly. My muscles hardly ever get sore, so I’m able to continue to train quite often. I don’t get sick very much. So, I think just, you know, a bunch of different reasons.

What’s a day of eating like for you?

Well, I wake up, usually I’ll have warm water or some lemon water, and then I’ll have a bit of toast and peanut butter or maybe just some fruit. Then usually after that I’ll go to the gym. Sometimes I’ll have a cup of coffee in between that, if I don’t have that jump in my step that I like to have.

And, then after that come home, I’ll have a smoothie or just some leftovers, and then I’ll have usually a small lunch, which could be something just like, oh, probably more, more leftovers, like a small stir fry or something like that. And then for dinner, basically the same, but such a wide variety of foods, whether it be, you know, pastas, like I said, stir fries, lots of tofu, tempeh, beans and lentils.

We absolutely love cooking a bunch of stuff in the Instant Pot. So that’s one of my favorite things to do, make stews and chilis and that in there.

What do you eat after a very heavy workout?

Usually a smoothie is what makes me feel the best. I’ve tried to switch it up and eat other things, but I know that smoothies always make me feel best. For a post-workout smoothie, I’ll have a few bananas in it, and then I will have a cup or so maybe two cups of frozen berries.

I’ll have some ginger. I will have some turmeric in there, a little black pepper to help with inflammation and recovery. And I’ll have a scoop of plant-based protein powder and then some sort of source of omega threes like usually either flax, chia or hemp seed in there. And then I try to get some greens in.

Cilantro is one of my favourite. I know people find that weird in a smoothie, but it’s one of my favorite things to have in there. But also, like parsley. And if I don’t have that, handful of kale or just any sort of mixed green.

What’s your favourite vegan protein?

So as far as food sourced protein, that would definitely be tofu or tempeh. I just never seem to get tired of those. Another one that I’ve been eating a lot lately is actually from a British Columbia-based company called Big Mountain Foods. And I’m not sponsored or anything by them, but I love this product that they have.

And it’s actually a soy free tofu, and I believe that they’re the first company to do this least in Canada and they’re making a tofu out of fava beans. And it’s amazing. It’s a really high source of protein and it’s very similar to tofu.

What’s your favourite hack to make cooking easier?

Definitely making large batches of the calorie rich sources of food at one time. If I’m going to have rice and you know, broccoli and maybe some tofu or tempeh for dinner, I will make a whole bunch of rice rather than just making enough for that meal. And then I have some for the next day. And the same thing goes if I’m cooking potatoes or sweet potatoes, squash, lentils. The Instant Pot has been a huge help for us. I don’t like to meal prep because I get tired of eating the exact same food over and over again.

I don’t like to see this thing sitting in the fridge that I know I’m going to eat like four days from now. But, I know if I have something that I can just take a scoop or something of, and then kind of create a meal around that, that’s always really nice for me. So that’s probably the best hack I have.

What advice would you give to a new vegan?

The biggest mistake that I see new vegans make is they just don’t eat enough calories. It’s because whole plant foods are just not as calorie dense as the animal foods.

So, what I usually recommend or I suggest to people is that they check out a total daily energy expenditure calculator. It’s a lot of words, but it’s a T D E E calculator and that takes in both your basal metabolic rate, but also the energy that you expend throughout the day, whether it be at work or at your activities.

You have to plug in like your age, your height and all that sort of thing, so it’s quite accurate. Then if your goal is to, you know, gain weight, obviously you want to be a hundred, 200 calories above that, if you want to lose weight, a hundred to 200 calories below, and then go into a program like Chronometer or MyFitnessPal and track your calories from there. You shouldn’t have to do it for long because you really can get a good idea of how much you’re eating after just a few days of doing it. But I think that’s a really good way.

And then also you can see sort of the nutrient breakdown to see if you’re getting all your nutrients. But I don’t track very closely myself. I just make sure that I eat enough foods from a variety of plant sources every day. Include a few higher protein sources like tofu, tempeh, lentils, beans. That sort of thing.

And yeah, that’s kind of my best advice.

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Brighde Reed of World Vegan Travel and featured Derek Simnett of Simnett Nutrition.

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Chat with a vegan: Pamela Fergusson, Registered Dietitian

Chat with a Vegan: Pamela Fergusson, Registered Dietitian

As part of our “Chat with a Vegan” series, PlantUniversity’s Brighde Reed sat down and spoke with Pamela Fergusson. Pamela is a Registered Dietitian who owns a private practice in Nelson, British Columbia. We hope you find her experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Pamela across multiple platforms:

If you’re interested in learning more after reading this blog post, you can find great resources on the Vancouver Humane Society’s PlantUniversity Platform and subscribe to get free plant-based recipes and be notified when the next interview is posted.

Who are you and what do you do?

I’m Pamela Fergusson, a Registered Dietitian. I have a Ph.D. in nutrition and I have a private practice. I live in Nelson, British Columbia, Canada, and I run my practice from here. I see people from across Canada and also internationally too. I specialize in plant-based nutrition and I am vegan, but I see all types of eaters. Generally, the omnivore clients that I see are usually looking to transition to more plant-based and I always help my clients move in the direction of being more plant-based. We have so much evidence that it is an optimal way to eat.

For fun, I’m very fortunate. I live in the beautiful Kootenay region of B.C. We live in such a gorgeous place, full of hiking, swimming, beaches, and amazing skiing in the winter. And I try to take advantage of that as much as I can. I have four children. Three of them are still living at home, so I’m a busy person with a business and also a busy family and I have a beautiful dog as well. Life is busy, but when I have the opportunity, I’m outdoors. I’m also very passionate about yoga; I try to go to yoga five or six days a week.

When did you become vegan and what was your motivation?

I get asked this all the time and to be honest, I cannot remember the exact time that I went vegan, but I think it was around nine or ten years ago. Before that I was a vegetarian for a long time.

I originally went vegetarian in university after reading the book Diet for a Small Planet. I went vegetarian partly for environmental reasons, but also this idea that was put forward in that book that we have enough calories on our planet to feed everyone, we’re just distributing them poorly. That was compelling for me as I was interested in eating lower down the food chain so that we do not squander our food resources.

Much later on, I became fully plant-based and it wasn’t until then that I switched on more to the ethical issues so I decided to be fully vegan. I was motivated by the environment, and I was somewhat motivated by health. But once I made the connection with animal suffering, that was what took me from 90% of the way there to a hundred percent and fully committed.

What was easy for you when you went vegan and what was more of a challenge?

I have to say I do have a little bit of an advantage that I am a Registered Dietitian. I have a Ph.D. in nutrition, so I went vegan feeling quite confident that I would be able to cook meals that I would enjoy. I had been a vegetarian before for a long time, so I already had some expertise in preparing plant-based options.

Probably the more challenging part was bringing my children on board. We transitioned the children over a year. The kids had been omnivorous before that. We went very slowly with the kids so they felt on board with the transition and just moving at the pace that was comfortable for them as their taste buds adapted and as their identity adapted.

My kids eat a plant-based diet at home and make their own decisions outside the home. They have varying levels of commitment to or interest in being vegan. At home, they are fully plant-based and they enjoy plant-based food.

What are some nutrients that vegan children need to make an effort to get?

Key nutrients for vegan children include dietary fat. Children, particularly younger children, and toddlers require a lot more fat in their diet than adults do. This is not an age group to be eating low fat. They should be enjoying sources of fat like nut and seed butter; hummus is a great one because it’s providing healthy fats as well as protein.

Don’t hesitate to use some oils when cooking for children. If oils are something that you use in your household, you certainly can use those in preparing foods for your children.

Protein is also important. We don’t need to overly worry about protein, but we certainly wouldn’t want to get into a pattern of feeding children mostly only fruits and vegetables. They do need to be getting a few protein-rich sources a day like beans, lentils, tofu, tempeh, and meat alternatives are also an option if your family includes those.

Nuts and seeds are also sources of both proteins and healthy fats.

Next, we can consider some of the micronutrients like iron, a key nutrient for kids. Iron deficiency is common in children, not only for vegan kids but actually among omnivorous children as well. We do need to think of iron-rich foods in plant-based options, those again are a lot of the high-protein foods. Beans, lentils, and greens also are good sources of iron and tofu is a pretty good source of iron too.

Finally, calcium. I encourage all plant-based families to offer a cup or even two cups of plant-based milk to their older children each day. If you have a baby or a toddler who is consuming breast milk or formula, then you may be waiting until they’re old enough. Talk to your dietitian or pediatrician to introduce plant-based milks. For school-aged children, pre-schoolers, and certainly teenagers, including a cup or two cups of plant-based milk that’s fortified with calcium each day will help them to meet their calcium needs.

Calcium is well distributed across whole foods in a plant-based diet as well. Dried fruits, nuts, and seeds, particularly sesame seeds, so tahini and tahini dressings are a good source of calcium, or once again hummus.  Green veggies and leafy greens as well as tofu, beans, and lentils are good sources of calcium. The combination of choosing mostly whole plant-based foods, along with fortified plant-based milk; I would underscore that.

Although those are key nutrients for plant-based families to consider, they’re really just the nutrients that are important for growing children, and these are certainly available on a plant-based diet.

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Brighde Reed of World Vegan Travel and featured Dr. Pamela Fergusson, RD.

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Benefits of Plant-Based Fats

Benefits of plant-based fats

Featured author: Dr. Matthew Nagra

Hi everyone, I am Dr. Matthew Nagra, a Naturopathic doctor based in Vancouver, BC. I spend my time researching and sharing the latest in evidence-based nutrition across social media platforms to help everyone better understand the ins and outs of this confusing world we call nutrition. In addition to my online work, I’m a public speaker and have worked with medical professionals to help integrate nutrition counselling into their practices.

Today, for the Vancouver Humane Society’s PlantUniversity Platform, I’m going to talk about fats, particularly which plant-based fat sources are beneficial for overall health and whether or not we should be limiting our overall consumption of added fats in the form of nuts, seeds, avocados, and oils. 

Within the plant-based nutrition community, there is a common misbelief that we should avoid all added fats, including nuts and oils, and promote a very low-fat diet for cardiovascular disease prevention and treatment, as well as other chronic diseases. In fact, I myself used to be very much in the camp that believes that all oils are detrimental to health, including olive oil! However, the best available research on the topic may suggest otherwise.

Of course, plant-based diets are consistently associated with good health outcomes, including a lower risk of heart disease, the world’s number 1 killer. In fact, the 2020 Dietary Guidelines Advisory Committee conducted the most comprehensive review of dietary patterns ever done, which included 153 studies and over 6.5 million participants across 28 countries, and they determined that the healthiest dietary patterns were all dominated by plants with a focus on whole foods. Click the link below to read more about this review. No doubt, there are many benefits to choosing more plant-based foods, including an increase in fibre intake, but I want to hone in on the fats in particular.

There are 4 main groups of fats that we need to discuss: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats. 

1. Trans Fats

There is very little controversy around the detrimental impact of trans fats on our health, including increasing risk of cardiovascular diseases. In fact, Health Canada has banned the inclusion of partially hydrogenated oils, which are the primary sources of trans fats, in food products due to how dangerous they can be.

2. Saturated Fats

Saturated fat, which is predominantly found in meat, dairy, coconut oil, and palm oil, can also raise risk of cardiovascular disease if not limited in the diet. That’s because saturated fat can increase our LDL (or “bad”) cholesterol, which can end up in our artery walls, lead to the development of a plaque, and can eventually cause a heart attack. In fact, as saturated fat intake is reduced, we also see a reduction in risk of heart attacks or other cardiac events. Of course, there is some nuance within this topic and differences amongst different types of saturated fats, but as a general rule, they increase risk of cardiovascular disease.

I also want to quickly mention that dietary cholesterol, which eggs contain a lot of, can also raise LDL-cholesterol levels and contribute to cardiovascular disease risk, but to a lesser degree than saturated fat.

3. Monounsaturated Fats

Next up are the unsaturated fats. There are 2 main types, monounsaturated fats and polyunsaturated fats. Monounsaturated fats can be found in both animal foods, such as meat and dairy, and plant foods, such as olive oil, avocados, and almonds; however, where you get your monounsaturated fats from matters. One study with over half a million participants and 16 years of follow-up found that, compared to carbohydrates, increasing animal-based monounsaturated fat intake increased risk of dying during the study period by 5%, while plant-based monounsaturated fat sources lowered risk by 2%! You can find this study in the blog post below. 

4. Polyunsaturated Fats

Polyunsaturated fats, which includes omega-3 and omega-6 fats, are largely found in nuts, seeds, their oils, and fish, and may be the most beneficial of all the different categories of fats I’ve discussed so far. They have the most potent LDL-cholesterol lowering properties, and unsurprisingly can result in substantial reductions in cardiovascular disease risk, especially when replacing saturated fat. In fact, a 2016 study comparing different types of fats found that replacing just 5% of calories from saturated fat with polyunsaturated fats can reduce risk of total mortality by an astonishing 27%!

With that overview out of the way, it’s time to talk about the impact that higher fat plant foods can have on our health! After all, we don’t typically eat nutrients in isolation. Food is a package deal.


Starting with avocados, they’re rich in monounsaturated fat and have been shown to markedly improve cardiovascular risk factors. Plus, they can be a delicious source of fibre, B vitamins, and potassium. 


Studies comparing various food groups find that nuts may be the best overall food group for lowering LDL-cholesterol, and studies on different types of nuts have shown that almonds may be of particular benefit in this case. With nuts and seeds, you can’t really go wrong with whichever ones you choose to eat, but in addition to almonds, I would also highlight omega-3 rich nuts and seeds. The type of omega-3 fat found in plants is called alpha-linolenic acid, or ALA for short, and it is recommended that adult women consume at least 1.1g per day and men consume at least 1.6g per day, which is more than covered with a tablespoon of ground flaxseeds or chia seeds, or an ounce of walnuts. In fact, each gram of ALA consumed per day has been associated with a 5% lower risk of death from cardiovascular disease and from all causes combined. One of the most astonishing and very well conducted studies I’ve seen recently found that those consuming at least 5 servings of walnuts per week had a 14% lower risk of dying from all causes compared to those who didn’t or rarely consumed them! Since that study came out, I’ve been making an effort to eat some walnuts everyday.


Regarding omega-3s, there are other types called eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) that are predominantly found in fish, although we do convert some of the ALA from plants into those forms. Some individuals believe the conversion isn’t adequate and that non-fish eaters ought to supplement, and there is some evidence suggesting benefit in certain cases, such as during pregnancy; however, there is a lack of convincing evidence for otherwise healthy adults. Regardless, supplementing can be considered a precautionary measure, and vegan options do exist in the form of algae-based supplements, so please discuss your options and individual needs with your healthcare provider.


Oils themselves are a hot button topic with a lot of the concerns stemming from the fact that many vegetable oils contain a fair amount of omega-6 fats. One of the beliefs is that the main omega-6 fat in plant-based oils can be converted into an inflammatory fat and wreak havoc on the body. Well, it’s a nice theory, but when we look at studies that feed omega-6-rich oils to people and measure markers of inflammation, there is no increase in inflammation. Not only are they not harmful, but their intake is associated with a lower risk of total, cardiovascular, and cancer deaths.

To add to the discussion on oil, a 2021 study on different types of cooking oils, which included over half a million people found that each Tbsp of canola oil consumption was associated with a 2% lower risk of total mortality and olive oil was associated with a 3% lower risk. When replacing 1 Tbsp of butter or margarine, canola and olive oil lowered risk of total mortality by anywhere from 5 to 7%, and a similar trend was seen for deaths due to cardiovascular disease. As you may have noted, I mentioned that the study was on cooking oils, and you may have been told that cooking with oils like olive oil, which has a relatively low burning point, is not a healthy choice because cooking can produce “dangerous” compounds. Well, the research consistently shows an overall benefit, even when cooking with these oils, with the only concerns I would possibly raise being over continuously reheating the same oil at high temperatures, as is done in many fast food restaurants.

Speaking of olive oil, some of those in the plant-based community also advise against consuming it. These concerns stem primarily from 2 studies (study a, study b) that fed roughly ¼ cup of olive oil to participants and measured their artery function. In these particular studies, olive oil did lead to a temporary decrease in their arteries’ ability to dilate, but one of those very studies also suggested that certain foods like fruits, vegetables, and vinegar can mitigate the impact of the oil on our arteries, so adding olive oil to a salad would be no issue at all! Furthermore, if we review the bulk of the studies on the topic instead of just picking 1 or 2 studies, we actually see an overall beneficial effect of olive oil on artery function! Not to mention the research I discussed earlier that found that olive oil consumption is associated with a lower risk of dying from cardiovascular disease, which is what really matters.

Since I didn’t know this when I started out on my plant-based journey, I used to avoid oils at all costs, and not only did that deprive me of a key ingredient for many great recipes, but significantly limited my options at restaurants as well. Of course, now knowing that these low saturated fat oils are associated with a lower risk of disease, there was clearly little reason to worry, and even some reason to include them. However, due to their ability to raise LDL-cholesterol, it may be best to limit high saturated fat oils like coconut and palm oil (study a, study b).

Eco-Atkins Diet:

In addition to research on individual foods, we also have data on an overall low carb, higher fat vegan diet called the Eco-Atkins diet. One randomized controlled trial found that 6 months on an Eco-Atkins diet, where the primary sources of fats were nuts, oils, and soy, resulted in lower LDL-cholesterol compared to a high carb, lower fat vegetarian diet. These findings are quite contrary to the dangerous rises in LDL-C we can see with animal-based low carb or keto-style diets. Given that information, it’s no surprise that the data we do have on various types of low carb diets suggest a higher risk of cardiovascular disease if consuming a lot of animal fats, whereas we see a lower risk with the more plant-based approach.

At the end of the day, some people may feel better on a lower fat diet, while others may prefer a higher fat diet. Both can be healthy ways to eat if you’re focusing your diet on plant-based foods, and choosing low saturated fat options. There’s no good reason to be like I once was, worried about those added fats, so I hope this has helped you understand a little more about how some high fat plant foods may actually be very beneficial.

You can check out my website,, and my Instagram and Facebook pages  @dr.matthewnagra, and Twitter page @drmatthewnagra.

If you’ve found this helpful, please consider sharing it! Don’t forget to subscribe to Vancouver Humane Society’s PlantUniversity Platform to stay updated on new content and to get involved in their work.

Chat with a vegan: Ravi Bohgan, entrepreneur, body builder, and supercar enthusiast

Chat with a vegan: Ravi Bohgan, entrepreneur, body builder, and supercar enthusiast

As part of our “Chat with a Vegan” series, PlantUniversity’s Brighde Reed sat down and spoke with Ravi Bohgan. Ravi is an entrepreneur, app developer, body builder, and supercar enthusiast who is passionate about plant-based eating. We hope you find his experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Ravi on Instagram at @vegainsonline.

If you’re interested in learning more after reading this blog post, you can find great resources on the Vancouver Humane Society’s PlantUniversity Platform and subscribe to get free plant-based recipes and be notified when the next interview is posted.

Where are you from and what are you passionate about?

I’m a dad to three children, and two lovely dogs as well. I’m married and living in Chilliwack, BC. We are entrepreneurs. We run a marketing firm, an online marketing firm – email and Facebook – a lot of stuff with Google, Facebook, that kind of thing. We also are launching a brand new app in the automotive industry in September targeted at the automotive enthusiast. We’ve also developed a completely different type of GPS than the world is currently using.

I’ve always grown up very into sports. I don’t get to play as much, but I still keep very active in the gym. The last competition I did for men’s physique was back in 2019. COVID ruined a lot of the shows but I still do photo shoots prepping for just men’s physique promotion.

Our other personal hobby is the automotive world, which is where we developed the app for I’ve developed my supercar out of a Mercedes AMG. The whole concept of it was veganism.

I have owned that car for four years. I always didn’t like that I couldn’t find a high-performance vehicle without leather in it. So I decided to take the car because I still wanted a four-door. After all, I take my kids with me to every car show and car event that I go to. We ripped out all the leather from inside the car and we replaced it all with Alcantara which was expensive. We branded it Vegains, which is my bodybuilding name Vegains online. So I branded everything Vegains inside and we turned it into a full show car.

It sparks a lot of conversation at the different car shows. And, when I get into it and talk about how the interior is redone. It’s not tuned on gasoline anymore, it’s tuned on ethanol, which is a plant so it’s fully vegan. It gets a lot of conversation started and we win many trophies at different shows.

How did you get into bodybuilding and how did that turn you vegan?

I moved back to Canada from England when I was 18. I was very thin, I only weighed about 120 pounds being just under six feet, which is common for the British lifestyle. All my cousins were all farm boy builds, very wide, a lot bigger than me. I wanted to gain some size, fit in, and defend myself against my cousins who would push me around. 

I started working out, not knowing what I was doing though it was more ego-lifting. I was young and immature and I just enjoyed being at the gym.

I trained throughout my twenties. I didn’t learn how to work out properly until I was 27. I met a bodybuilding coach who taught me how to lift properly, taught me a lot about nutrition, but more the traditional fitness way of eating, keto lifestyle, high protein, low carb days, that kind of thing.

And while I saw results, when I turned 29 going on 30, I got sick. It came from food poisoning from either chicken or cheese, we never could identify it. But my bodybuilding took a turn for the worse.

Everything went downhill, food poisoning lasted about six weeks. It wouldn’t go away. I had doctor appointments, MDs, and naturopaths, but nobody could identify it besides the fact that I had lost about 20 pounds in weight, nothing was healing. I couldn’t digest food anymore. I went on a journey after the MD agreed with my naturopath saying it appears I was allergic to animal proteins. At that point, I had no idea what vegetarian or vegan even was.

They said, I needed to change my lifestyle and go plant-based to heal my gastrointestinal system, which I did with the help of my mom cooking lots of traditional east Indian food – lentils, quinoa, garlic, ginger, and a lot of really healthy things.

I ate no junk food, no meat, and no animal products at all. When I got healthy again, a different coach asked me to start eating chicken again and eggs and train to compete the next year to gain everything back. I had a moment where I went to cook a chicken breast and I cooked it and sat down to eat it and I couldn’t eat it.

Not because at that point I had made any sort of ethical connection. It just looked disgusting. I went back to my lentils and I went back to my chickpeas and went back to eating that way which he wasn’t happy with because he was more the traditional bodybuilder. He said, okay, how about fish? I decided to eat fish. After two months of eating specific tuna, salmon, and cod, I got mercury poisoning. I went through a nine-month detox after that was officially diagnosed and got my reflexes back.

Then I started to make the ethical connection shortly after that, just comparing things with my dog Lola.

How did going vegan improve your life?

I just felt better-being plant-based and started to question everything about the fitness industry based on, what my MD and my naturopath said I probably got sick due to the aggressive keto dieting. They educated me on a lot of topics the fitness industry will never educate you on.

I was shocked to hear it all went down my own rabbit hole of research, which lined up everything that I was taught by the MD and the naturopath.

How do you get your protein?

I use Ergogenics protein powder. They have a hemp protein powder so I use that in my smoothies. I use hemp seeds in my smoothies as well, along with peanut butter. So it’s very easy to get a smoothie up to 40, 50 grams of protein to what my current coach still wants me to hit per meal.

My other sources are vegan meats, Yves Ground Veggie, Beyond Meat, and Impossible Burgers, I’ll have one, I go out to eat at restaurants. I still use it in my meal plans at home as well, more of the healthier sources would be tempeh, tofu, lentils, and chickpeas.

You kind of get protein from everything. Like when I write out all my meal plans with macros and the calories involved in them, so I can understand and envision what I’m intaking. So like when I’m making my meal plans and I add in even the rice that I’m having or the bread with the gluten protein along with the soy milk when I’m having smoothies or even a bowl of cereal, it all adds up very quickly. So hitting protein amounts is very easy. When somebody asks me in the gym, where do I get my protein?

I relay that question in a different way to say, do we even know how much you’re supposed to in terms of how much protein per day, based on your body weight and your activities and your goals in the gym?

What’s a typical day of eating for you at the moment?

So for breakfast in a general off-season meal, I do a large hash brown veggie meal. The protein source will be like the Yves Ground Veggie and tofu mixed. Sometimes, tempeh diced in just to keep a diversity: hash browns, then, veggies I’ll have like zucchini, spices, onions, garlic, and any veggies I have on hand. I do stick with the majority of low-fiber veggies. I found going plant-based originally, I didn’t need that much fiber in my diet, so I don’t eat broccoli, cauliflower, or asparagus every single day just once or twice a week. I stick to low-fiber veggie foods throughout the day which helped my gut stay consistent and just continue healing. 

For lunch, I’ll make a smoothie. I’ll have a large smoothie, chia, hemp, soy milk, my protein, peanut butter, and a greens powder also from Ergogenics and then a pre-workout meal, I’ll usually make a small sandwich and then I’ll have simple sugars, like a bowl of cereal with some light granola in it so it’s higher, simple sugars and lower in fat. Doesn’t need to be high in protein, it’s just so my body has that energy at the gym to fill up the glycogen in the muscles and have a great workout. Post workout I’ll usually do another smoothie with cream of rice.

Again, get some simple sugars to heal the body, heal the muscles, and get, the energy it needs to start recovering. 

For dinner, we’ll usually do some type of rice bowl with tofu, whatever protein source we’re eating as a family, I’ll do something similar to that. And then before bed, I’d usually make a peanut butter sandwich to make sure I’ve hit my macros for the day.

Because I generally eat a lower fat diet. So I started adding avocado toast, peanut butter, chia, and hemp, to my meals, especially in the off-season. Use more of the fat content to help gain some weight and make sure I have enough calories to keep scaling and then when I look to cut in the summer, it’s very easy for me.

What’s your favourite meal?

My favourite vegan meal would probably be my wife’s Shepherd’s Pie with the gravy, or she makes a heck of a Mushroom Wellington, it’s an occasion meal. It takes a lot of effort to make, but it’s just absolutely incredible.

What’s your favourite restaurant in Vancouver?

I’d probably say Chi Vegan. Yeah, we became good friends with Chi, the actual head chef. She’s amazing. The food there is fantastic as well.

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Brighde Reed of World Vegan Travel and featured Ravi Boghan.

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10 tips for getting started on a plant-based diet today

10 tips for getting started on a plant-based diet today

Featured author: Desiree Nielsen

Desiree Nielsen, a registered dietician based in Vancouver, shares 10 tips for getting started on a plant-based diet today.

A growing number of scientists and public health experts agree that eating a plant-based diet is one of the best ways to improve your health and the health of the planet. Learn more about the science-based “Planetary Health Diet“, which is a mostly plant-based diet consisting of vegetables, fruits, whole grains, plant protein sources, unsaturated plant oils and has been identified by researchers as the optimal diet for the health of people and the planet.

The following 10 tips will help you get started on a plant-based diet the right way! 



Replace animal products, don’t just remove them from your diet! Simply leaving out meat or dairy can lead to deficiencies. The following tips will help you get what you need in your plant-based diet.  


Choose plant-based milk wisely

You do not need dairy to build strong bones, you need calcium. Luckily, some plant-based milks come fortified with calcium. But watch out – some may contain high amounts of sugar and low protein. Desiree suggests trying unsweetened soy milk, which has about 7 grams of protein per cup, which is similar to the 8 grams in dairy milk.

Learn more about plant-based milk

Learn about the different types of plant-based milks and their benefits in this post from Emma Levez Larocque, Plant-Based RHN.

Learn more

Use the ‘plate method’

Desiree suggests using the ‘plate method’ to plan your meals to ensure you get enough of the right food groups to keep you feeling full and satisfied. This method divides your plate into 3 sections: ½ fruit or vegetables, ¼ starchy foods and whole grains, ¼ proteins. When considering the protein on your plate, choosing a concentrated source of protein is important as well.


Take vitamin D and B12

Take a vitamin D and B12 supplement! Eating a balanced diet and following the plate method can give you most of your nutrient requirements. However, sources of vitamin D are low in the food supply, so Desiree recommends everyone takes this as a supplement. A vitamin B12 supplement is specifically important for those eating a plant-based diet, since it is not found naturally in the plant kingdom. 


Eat foods high in iron

You can meet your iron requirements on a plant-based diet! Desiree suggests including an iron rich, plant-based food on your plate at every meal and to get your blood work done at the 6-12 month mark of your plant-based journey.


Get to know seeds!

In particular, Desiree loves hemp, chia and flax seeds because just 1 tablespoon of either seed provides 100% of your daily omega-3 fatty acids. Sprinkle them on salads and soups, or stir them into smoothies or oatmeal. 


Don’t forget to eat beans

They are high in fibre, plant-based proteins and minerals. Desiree suggests trying unsalted canned beans or simply rinse them before eating. Dried beans can be an even more affordable option and once cooked, are great for freezing. 

Find fibre-rich recipes


Choose iodized salt

We do not get a lot of natural sources of iodine from plant-based foods, but iodine is critical for thyroid health. Choosing an iodized salt is an easy solution.


Make friends with soy!

You may have heard the myth that estrogens found in soy products, like tofu, can be harmful to our health, but the phytoestrogens found in soy products, are actually 1000 times weaker than our body’s natural estrogens. Meanwhile, soy-based products are high in protein, calcium and iron. Sunrise Soya Foods tofu, a Vancouver company, is one of Desiree’s favorite.


No such thing as a mistake

There are no mistakes, only learning on a plant-based diet! Every meal is just another opportunity to eat more plants and nourish your body.

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10 Facts that clear up common plant-based myths

10 Facts that clear up common plant-based myths

Guest blog post: Jessica Wang, a Registered Dietician based in Vancouver and the North Shore. Connect with her here.

Fact #1: Soy food is associated with a reduced risk of breast cancer

Isoflavones are a plant estrogen found in soy. There is a misconception that soy foods can lead to breast cancer, however, soy foods don’t contain high enough levels of isoflavones to increase the risk of breast cancer. So, you can rest assured that soy foods, like edamame, tempeh, tofu, and soy milk can have a place in your diet!

Fact #2: Calcium can be found in many dairy-free foods

There are so many plant-based foods that naturally contain calcium or are fortified with it. These include dark leafy greens like kale, collard greens, and spinach, as well as broccoli, oranges, almonds, fortified non-dairy milks and yogurts, and tofu that has been made with calcium.

Fact #3: Plant-based foods have plenty of protein

There is plenty of protein found in plant-based foods. Some examples of foods that contain 10 grams of protein each are: ½ cup of firm tofu, 3 tbsp of hemp hearts, and 2 slices of whole grain bread.

Protein is made up from amino acids, 9 of which are considered essential. This is because our bodies can’t create them so we have to get them from foods. Because of this, some plant-based foods are incomplete sources of protein. This doesn’t mean that incomplete proteins are less healthy than complete proteins, it simply means that although plant proteins contain all 9 essential amino acids, they are not all present in adequate amounts. This isn’t a problem though! By consuming a well-balanced diet with a variety of plant proteins like whole grains, legumes, nuts and seeds, you’ll be sure to get all the protein you need throughout your day.

Fact #4: Options for eating out are increasing

Here in Vancouver, we’re lucky to have access to countless vegan eateries, serving a wide range of foods from burgers and authentic Italian style pizza, to fresh rice bowls and satisfying dim sum. Even popular fast food chains are offering plant-based options as well, like A&W, KFC and Burger King. A great resource for finding plant-based eateries in your area is Happy This website and app allows you to search for a city, region, or postal code and instantly suggests vegetarian or vegan restaurants in the area, as well as establishments that have vegetarian and vegan options. You can also check out VHS’s shopping and eating out guide.

Fact #5: Eating plant-based can be budget-friendly

Unprocessed plant proteins such as beans, lentils, and tofu are usually less expensive than meat and fish. Ready to use vegan meat and cheese alternatives on the other hand tend to contribute to a higher grocery bill. While these products are great for providing the taste and feel of animal products, try opting for these occasionally to keep your diet more budget friendly.

Fact #6: A well-rounded plant-based diet can be healthy

Like with any way of eating, it comes down to what types of food you include most often in your day to day. Oreos and potato chips are vegan, but I bet we can all agree that a diet of only these foods won’t do us any good! When plant-based diets are made up of primarily unprocessed foods, like fruits, vegetables, whole grains, legumes, nuts and seeds, they are healthy for our bodies, because these foods are rich in fiber, healthy fats, and a variety of vitamins and minerals. While ready to eat plant-based products are certainly convenient, try to enjoy them on occasion as they are more processed.

Fact #7: You don’t have to give up your favourite foods like wings and steak

Lucky for you, there are so many great tasting meat alternatives on the market! Companies have been able to produce plant-based meat alternatives using a base of a few different key ingredients, such as soy protein, pea protein, and wheat gluten. Here’s another video to help you “understand meat alternatives”. These more processed foods tend to be higher in sodium compared to whole unprocessed foods options, however, they can definitely satisfy cravings for meat, especially while transitioning to plant-based or if you’ve been plant-based for while and are just missing certain flavours and textures. There are also some creative recipes out there to make traditionally meat-based dishes with various plant-foods at home, like cauliflower wings or bean burgers!

Fact #8: Vegan diets can be safe for pregnant women, infants or children

Well planned plant-based diets are suitable for individuals at any stage of life. In 2016, The Academy of Nutrition and Dietetics published their position on vegetarian and vegan diets, stating that they are “healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases,” when planned appropriately. Simply put, ‘planned appropriately’ means a balanced diet with a variety of foods including whole grains, vegetables, fruit, legumes, and nuts and seeds. It is important to be mindful of different nutrition needs at varying stages of life, like pregnancy where you might need to pay extra attention to your diet and/or introduce supplements.  Make sure to meet with a Registered Dietitian to ensure you have no nutritional gaps.

Fact #9: There are plenty of plant-based options to get iron

Iron is important for delivering oxygen to our cells and plays a role in brain and nerve development. Plant-based iron isn’t as well absorbed by the body, so the recommendations for iron intake are 1.8 times higher for those on plant-based diets. Try to include a variety of sources, including legumes, like beans, peas, lentils; nuts and seeds like pistachios and pumpkin seeds; dark green leafy vegetables such as spinach and kale; and iron-fortified cereals and pasta. To help increase the iron absorbed when you eat these foods, try pairing them with Vitamin C rich foods, like citrus fruits, strawberries, red bell pepper, or tomatoes.  So when you’re cooking up lentils, cook them up in a tomato sauce; or when you’re having a spinach salad, add some sliced strawberries.

Fact #10: You can get your omega-3s from plant-based sources

Omega 3 fatty fats are important for eye, nerve, and brain development and also play an important role in reducing inflammation, and protecting against heart disease. Omega-3s are found in 3 main forms: ALA, EPA, and DHA.  The key omega-3’s we need are EPA and DHA because our bodies can absorb it well.  EPA and DHA are typically found in fish and algae. So, unless you’re a pescatarian who eats fish, or an algae-loving vegan, you’ll be relying mainly on ALA. You’ll find ALA in flaxseeds, flax oil, chia seeds, hemp hearts and walnuts. But the good thing is that our bodies can convert ALA to EPA and DHA.  If you find that you tend not to include these foods in your daily diet, you may consider supplementing with an algae-based omega-3 supplement.

I hope I have helped you understand the facts about a plant-based diet! – It’s always important to consult a reputable healthcare professional like a doctor or dietitian when it comes to any health-related questions.

Check out the video library on our PlantU Platform for more educational content about the benefits of a plant-based diet.

Video library

Check out the video library on our PlantU Platform for more educational content about the benefits of a plant-based diet.

Understanding meat alternatives

Understanding meat alternatives

Featured author: Jessica Wang
Jessica Wang is a registered dietitian based in Vancouver and the North Shore.

A 2018 survey from Dalhousie University found that there are 2.3 million vegetarians and 850,000 vegans in Canada, with the majority living in British Columbia! Luckily, numerous companies now offer a variety of plant-based meat alternatives that mimic the taste and texture of various meats.

About meat alternative products:

Meat alternatives are convenient, quick and easy to prepare. Most of them are sold as ready to cook and serve from frozen, making it super easy to whip up a quick meal. Unlike raw meat, you typically don’t have to worry about cooking these products to a food safe temperature.  But, always make sure to check the package for instructions on how to properly heat up the product.

The goal for someone transitioning into plant-based eating is to have most of your diet centered primarily around unprocessed whole foods, like choosing legumes, beans, tofu, tempeh, nuts and seeds as your main source of protein. This also means leaving meat alternative products as treats at your next summer BBQ or that tofurkey roast at holidays for health purposes and also because they can be a bit more expensive if eaten regularly.

Plant-based diets are more environmentally friendly compared to diets rich in animal products. Plant production uses fewer natural resources, putting less strain on the environment. Meat production requires 7 times more land than a plant-based diet, and 10-20 times more energy than grain production

Because meat alternatives are made from plant proteins like soy, peas, legumes, and grains, they are usually lower in saturated fat, and higher in dietary fiber. Jessica compared 13 popular brands of plant-based burgers, and saturated fat ranged from 0 –8g per patty, with 10 out of the 13 brands containing 5g or less, and fiber was between 0-13g per patty. A diet higher in fibre and lower in saturated fat can be beneficial for heart health. Nearly all brands also provided a good amount of iron, zinc and B-vitamins, which are nutrients normally found in meat. By incorporating plant-based meat options more often, you’re able to support both the health of the planet, and yourself. See the infographic in this post for more health and nutritional information between the plant-based burgers Jessica compared.

What are these products made with?

There are four main types of plant-based proteins commonly used in meat alternatives:

Whole foods based products:

These products are typically made with legumes, like lentils and beans, whole grains, and a variety of veggies. These products are also usually highest in fiber. Coastie is a local Vancouver company that offers plant-based burger mixes made with whole, organic ingredients like peas, beans, seeds, and oats. They use sustainable glass jar packaging and can even deliver the product to your door!

Gluten-based products:

These products are made from gluten, the protein in wheat products (commonly seen as vital wheat gluten, textured wheat protein, or wheat gluten on ingredient lists). Brands that use gluten as the primary protein source include Field Roast, Tofurkey, TMRW Foods, and The Very Good Butchers. Based in Victoria, B.C., The Very Good Butchers offer a range of meat alternatives including burgers, ground meat, holiday roasts, sausages, bacon, ribs, steak, chicken, and hotdogs. Note that any product made with gluten is not suitable for those with celiac disease or wheat allergy.

Soy-based proteins:

These products are derived from soybeans. You may see this listed as soy protein concentrate or isolate, but it still means the product is based from soybeans. Brands that use soy protein as a base include Gardein, Yves, Morning Star, Impossible Burger, and Happy Veggie World.

Pea-based proteins:

These products are derived from the split pea and are also listed as pea protein concentrate or isolate. Beyond Meat, Lightlife, and Modern Meats are a few brands that use peas.

Some brands may also include a combination of these protein sources, for example Wholly Veggie, Big Mountain Foods and Sol Cuisine.

Many companies offer a variety of options like ground crumbles, burgers and sausages.  Any ground or crumbled product, like Beyond Meat, Lightlife, and TMRW can easily be seasoned and turned into taco filling, meatballs, as a topping on nachos, or in place of ground beef in tomato sauce or chili.  Some crumbles come pre-seasoned, like Coastie offering Mexican and Indian inspired flavours. Burgers and sausages are typically already seasoned, so all you need to do is throw them onto a grill, cook them on the stove top, or in the oven. Once cooked, sausages can be incorporated into a pasta bake, veggie breakfast skillet, a topping on pizza, between a bun or sprinkled onto a salad.

There are so many ways to get creative with these products, offering opportunities to explore new foods and flavours – whether you’re new to cooking, or experienced. Whether you’re vegetarian, vegan, or looking for ways to introduce more meatless meals into your life, plant-based meat alternatives can have a place in your diet. With their increasing popularity, many brands can be found at your local grocery store. Next time you’re there, pick one up and give it a try!

Check out the video library on our PlantU Platform for more educational content about the benefits of a plant-based diet.

Watch a video about meat alternatives

Compare plant-based burgers