The best plant-based chocolates from the staff of the Vancouver Humane Society
Delicious chocolates that are also compassionate to animals and the planet are becoming more and more accessible. There are a plethora of plant-based chocolates on the market these days – long gone are the days where one looking to find more humane alternatives to their favourite treats would have to stick to just dark chocolate.
For World Chocolate Day on July 7 this year, the Vancouver Humane Society team is sharing some of their favourite plant-based chocolates that are arguably even more delicious than their dairy-based counterparts!
After reading, check out this blog post for more tips on going dairy free.
All chocolates can be found at Little Vegan Treats, a BC-based online company that is passionate about finding exciting, satisfying treats, showcasing just how delicious it is to live a vegan lifestyle.
I tried the Caroboo Orange Bar a while back and I really liked it. It reminded me of those chocolate oranges that you smash against a table and then you get little segments. We used to have those at Christmas when I was a kid so it was really nostalgic.
I first tried HIP chocolate bars last year and they are so smooth and creamy. I love that they come in several different flavours and my two favourites are Cookies No Cream and Salty Pretzel – the savory and sweet flavours pair together perfectly! I also love that the HIP is part of 1% for the planet.
Growing up, I always loved having Ferrero Rocher around the holidays. After I went vegan, I assumed that I would need to find a new tradition. That’s why I was so excited to find the Nutty Choc Balls from Love Raw at a Little Vegan Treats pop-up in Vancouver—they are absolutely decadent and capture all the nostalgia from of my favourite holiday chocolate!
I love Vego hazelnut chocolate bars. These yummy chocolate bars mix chocolate with hazelnut paste and whole, roasted hazelnuts to create simply the most divine treat on the market! We always have one in the pantry for snack attacks!
I love Doisy & Dam D&D’s crunchy outer shell and nutty and decadent flavour. M&Ms were one of my favourite chocolates as a kid. I would eat them with popcorn when watching movies, so I’m excited to finally have a plant-based version that satisfy tastebuds and align with my values!
I ordered the Buttermilk peanut nougat bar a while ago. It was sooo good. It tasted just like a snickers bar and was very milk chocolate-like! Now I will think about it all day long!
Chocolate recipes to try
Silky chocolate pudding
Silken tofu paired with dates, chocolate and maple syrup are blended up for the ultimate protein-packed pudding.
The popularity of plant-based milks is on the rise. According to the Government of Canada, retail sales of milk alternative beverages were valued at US$336.9 million (approximately $450.94 million CDN) in 2020 and are forecasted to reach US$469.8 million (approximately $633.37 million CDN) in 2025. According to data from Mintel, 161 milk alternative beverages were launched in Canada between January 2018 and February 2021. That’s a lot of plant-based options to choose from!
Why choose plant-based milks?
People are choosing plant-based milks for a number of reasons. First, many varieties offer health benefits when compared to cow’s milk. Second, though there is variety in the environmental impact of plant-based milks, they are invariably more earth-friendly when compared with the massive footprint of dairy milk. And of course, since they’re produced from plants, plant-based milks eliminate the need to take food out of the mouths of babes, literally (something to ponder as Mother’s Day approaches).
A word about mothers and milk…
The dairy industry is arguably one of the cruelest forms of animal agriculture. Besides many instances of outright violence, abuse and neglect that have been documented at factory farms, the very nature of procuring milk requires that cows be kept pregnant, and that calves be taken away from their mothers soon after birth so they don’t drink the milk that is then sold to humans. Moving away from supporting an industry that necessitates the separation of mothers and babies is an act of compassion on Mother’s Day, and every day.
Which plant-based milk should you choose?
Most mainstream grocery stores carry a wide variety of plant-based milks—you may see almond, soy, oat, coconut, cashew, hemp, pea, hazelnut, rice, flax, blends, and others.
There’s an exciting world of plant-based milks to explore, but if you’re new to the concept, the options can be overwhelming. Most options are versatile and can be used as a direct swap for dairy milk in most recipes. In the end, preference largely comes down to personal taste and trying different types is the best way to figure out what you like. We’ve put together some points to consider as you’re getting started.
Let’s do a comparison:
This “at-a-glance” chart provides a comparison of five popular types of plant-based milk.
Soy milk is considered by many consumers to be the most “dairy-like” in terms of taste and texture. Depending on the brand, soy milk may be quite sweet, even if labelled “unsweetened”. Because of its creamy quality some people prefer soy milk in coffee/tea. It’s also great for cooking when you are looking for a smooth finish, such as in mashed potatoes or soups.
Though the exact nutrition profile varies from brand to brand, generally unsweetened soy milk is similar in terms of calories, fat, protein, vitamin D, calcium and potassium to cow’s milk. Some soymilks are also fortified with vitamins and minerals like vitamins A, D and B12. Because of its nutrition profile many dietitians consider soy a good choice for children (ref).
When it comes to sustainability soy milk gets a good score. It has a comparatively low impact when it comes to water use, GGEs and land use, and because legumes are nitrogen-fixing they are also good for the soil during their growing process. To access the most environmentally friendly soy milk consider choosing a product made from organic soybeans in North America. However, even conventionally grown soy milk is far more sustainable than cow’s milk.
ALMOND MILK
Almond milk is a versatile all-purpose milk that works well in cereal, smoothies, baking, as well as soups and sauces. Due to its pleasant, mild taste it’s also a popular choice for those who like to enjoy a glass of milk straight. Low in fat and calories it’s a good source of calcium and vitamin E, and is often fortified with vitamin D.
Though still miles ahead of cow’s milk on the sustainability scale, almond milk ranks low when compared to other plant-based milks because of the significant water requirements of almond trees, and pressure on commercial bee operations to pollinate almond crops.
OAT MILK
Oat milk has a thicker consistency similar to soy milk. Because it foams nicely it is often used in coffee shops, though some people find it doesn’t cut the bitterness of coffee the way soy milk does. Its mild flavour makes it a good choice for cooking, and it’s a popular choice for people who are sensitive to nuts/seeds/soy.Oat milk is higher in calories and fibre than almond, soy or cow’s milk and is often fortified with B vitamins, calcium, vitamin D and potassium, making it a rich source of nutrients.
Oat milk has been celebrated for its low environmental impact. The production of oats is relatively sustainable since its impact on air, water and soil quality is low. It also has a favourable land-use ratio, and since oats grow in cooler climates, they are not associated with deforestation in developing countries. However, oats are typically grown with harmful glyphosate-based pesticides so purchasing organic is a key consideration if you’re looking to optimize your milk’s sustainability score.
COCONUT MILK
There’s an important distinction to be made between the coconut milk beverage and the canned coconut milk used in cooking. Like other plant-based milks the beverage is versatile and can be used in place of cow’s milk in many dishes, added to coffee or consumed with a chocolate chip cookie! Canned coconut milk, on the other hand, is much thicker and has a much stronger coconut flavour. It is high in fat (including saturated fat) with 57g of total fat per cup. It has some wonderful culinary uses, and is delicious added to curry, soups and desserts. If you refrigerate the can for 24 hours before opening the cream and water will separate and you can use the thick cream to make vegan whipped cream, cheesecake and other decadent desserts.
Because coconuts are tropically sourced the destruction of the rainforest and exploitation of workers are a significant factor when it comes to this milk’s sustainability score. Purchasing certified Fair-Trade products can help mitigate this.
PEA MILK
Pea milk is still a relative newcomer to the plant-based milk scene, but it is growing in popularity quickly. In terms of sustainability and nutrition it may be one of the best choices out there. Made from yellow peas it’s higher in protein than many other plant-based milks, and is a good source of calcium, potassium, vitamin D and iron.
Because pea plants have low water needs, and because they can use nitrogen in the air as nutrients they require less fertilizer than other types of plants, and fertilizer has a large carbon footprint. Once again it’s important to consider where the product is coming from and grown if sustainability is a big deciding factor in your choice of plant-based milk.
Quick Tips
As you’re dipping your toes into the world of plant-based milks, we have a few tips that can help you avoid pitfalls:
1) Read your labels: As you’re getting started, be sure to look at the label and nutrition information closely. There is plenty of variety, even among different types of milk. They may be sweetened or flavoured, fortified or contain various additives, for example. If you’re looking for a good all-purpose milk, it’s better to go with something unsweetened.
2) Do a taste test: Some milks have a sweet flavour even if they are unsweetened (and some versions that are labelled “original” still have sugar added). Be sure to taste any milk before adding it to a savoury dish to ensure you don’t end up with a sweeter-than-desired result.
3) Find your favourite: If you try one type of plant-based milk and aren’t crazy about it, don’t give up! There are plenty of options to choose from and they are all subtly different—it’s just a matter of finding one that suits your tastes.
A couple of easy (and delicious!) recipes using plant-based milk to start you on your way:
With all the health, environmental and compassion-related benefits they offer, it’s clear that plant-based milks are here to stay. With so many choices in grocery stores and corner stores everywhere, it’s easier than ever to find one that suits your taste and make the switch. We’d love to hear YOUR thoughts on plant-based milks. Which ones are your favourites? How are you using plant-based milks in your life?
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Bridget Burns is a recipe and lifestyle content creator and more! Bridget shares her top 10 plant-based pantry items today. She is based in Vancouver.
Hi everyone, I am Bridget Burns, the founder of The Vegan Project. The VP began in 2009 when a few friends challenged each other to go vegan for 30 days and blog about it. From there it evolved into event hosting, catering, meal planning, and the launch of the Vancouver Vegan Festival at Creekside Park in 2019.
When I began my vegan journey, meat and dairy substitutes were not nearly as readily available as they are today. I’ve learned so much over the past 12 years through many successes, and failures. Today, for the Vancouver Humane Society’s PlantUniversity Platform, I’m going to share my top 10 plant-based pantry staples to keep on hand to set yourself up for success.
If you’re interested in learning more, you can also find great resources on VHS’s PlantUniversity Platform and make sure to subscribe to get involved in VHS’s work to help animals, people and the planet.
Let’s begin!
#1: Rice
My favourites are sushi rice for bowls and seaweed rolls, and brown basmati (which has 6 grams of protein per cup) for fried rice and with curries. The best part about rice is that you can make a big batch and it keeps in the fridge all week. Just add veggies, protein and a sauce and you have a well-rounded meal every time. Leftover rice is perfect for fried rice, even better than fresh.
#2: Bean & Legumes
Keeping dried beans on hand is definitely the more cost efficient option, but I still like to keep a couple cans on hand for a quick meal. I usually have dried chickpeas, lentils (red and green/brown) and black beans. For cans, usually just a couple cans of chickpeas for hummus or a chickpea “tuna” salad. Pro-tip: save your chickpea water, aka aquafaba, for an egg substitute. 2 tablespoons is the equivalent of 2 eggs in baking.
#3: Oils
I like to have a high heat cooking oil, olive oil, sesame and coconut oil on hand at all times. I also really love flaxseed oil, and check out the link below the video to see what my fav kind is from Alligga that’s specifically made for high heat cooking. I use that for all my roasting and high heat pan frying. I like good quality olive oil for salads and drizzles on rice bowls. Sesame oil goes in all my asian inspired soups and stir fries, and coconut oil is perfect for baking, and I also use it as a general moisturizer too!
#4: Soy Curls
This is an affordable, shelf stable protein that has a meaty texture when rehydrated and flavoured well. Downside is they are not easily found in grocery stores (I don’t know why!?), but a vegan specialty store or online will deliver the goods. The thing about soy curls though is you have to infuse them with flavour when you’re rehydrating them. My go-to is adding faux chicken broth and some poultry seasoning for that savoury flavour profile. Check out this recipe for Vegan Chicken Shawarma Bowls from Lauren Toyota, that uses soy curls as the main ingredient.
#5: Sweetener
Maple Syrup, Agave Nectar and Coconut Sugar are great to have on hand. I typically use agave in my morning coffee, maple syrup and coconut sugar for baking, and sometimes a little maple syrup in a dessert smoothie.
#6: Coconut Milk
In addition to my soy creamer and oat milk in the fridge, I like to have 1-2 cans of coconut milk in the pantry. The thick creamy texture and coconut flavour is an essential ingredient for cream of mushroom or broccoli soup, and it’s a must-have for Thai soups and curries. Cha’s Organic Coconut Milk is really good.
#7: Dried Spices
Having a well stocked spice cabinet is a must.
My top picks are: smoked paprika, dill, garlic powder, onion powder, turmeric, poultry seasoning, chili flakes, and a really good curry spice blend. In addition, good cracked pepper, and a few different salts are great to have. I like himalayan pink salt, coarse salt and fine grey sea salt is the best little eggy secret for a vegan is kala namak, also called himalayan black salt. Black salt has a sulphuric smell and taste that mimics an egg flavour and will take your tofu scramble to the next level.
Also known as “nooch”, these yellow flakes are deactivated yeast, and add a cheesy umami flavour to soups, sauces and just about everything really. It is also a source of B12, a nutrient that vegans need to make sure they’re on top of.
Check out the recipe linked in this video’s blog for a baked vegan Mac and Cheese Casserole that uses nutritional yeast – it’s delicious! I made this for some non-vegan friends recently and they raved about it for days.
#9: Nuts
Nuts are tasty, creamy, and good for you. If you have a nut allergy, Hemp hearts and sunflower seeds are a fabulous substitute. Check out the recipe I linked in the blog post for hemp seed cheese I made that won a Health Vegan Cook Off competition.
Tip: If you consume your nuts quickly, storing in the pantry is ok, but if you have bulk amounts or go through them slowly, I recommend storing in the fridge, as they can go rancid after a few weeks.
#10: Flax Seed
Flax is just the best. It is a healthy addition to cereal and oats, smoothies, salad topper, and of course in baking.
I like to use ground flaxseed for better nutrient absorption.
You’ll always have an egg-substitute if you have flaxseed on hand – all you have to do is mix 1 tbsp ground flaxseed with 3 tbsp water, stir and let sit for 5 minutes! This is another staple that you’ll want to consume quickly or store in the fridge.
I hope you found this list helpful for your own kitchen! You can find more plant-based tips on my Instagram, Facebook and website, @TheVeganProject.
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.
Tofu was invented more than 2,000 years ago and has been eaten in many Asian cuisines for centuries! As this ingredient has become more popular around the world, chefs and cooks everywhere have been experimenting with tofu in the kitchen. We now know that tofu can be versatile—and incredibly tasty—if you just spend a little time learning how to cook it well.
There are a few things that people who are new to using tofu should be aware of to ensure a good experience.
Keep reading to learn about the different types of tofu and tips and recipes for cooking it. For more tips check out the PlantUniversity platform and subscribe to receive free weekly recipes.
3 things to know to set yourself up for tofu success
1) There are different kinds of tofu, and the kind you use matters
2) How you prepare and cook tofu affects the texture, and good texture makes it easy to love tofu
3) Tofu doesn’t have a lot of flavour, but it will take on the flavours you add to it (which makes it the perfect “blank canvas” and adaptable to many dishes)
Let’s dig into the details.
Types of tofu
The two main types of tofu are regular and silken (Japanese-style). Both types come in soft, medium, firm and extra-firm consistencies. Part of learning to use tofu is trying different kinds to see what textures you prefer. Below is a description of the different kinds of tofu and what they are typically used for.
1) Regular tofu
Regular tofu is what you will most commonly find in grocery stores. It is made from the milk of cooked soybeans that have gone through a process of boiling, curdling, coagulating and pressing. The longer tofu is pressed, the more water is released, and the firmer it becomes, resulting in different consistencies: soft (or dessert), medium, firm and extra firm.
Soft regular tofu can be used as a base for dressings or sauces, but for an extra creamy/silky texture silken tofu is preferable.
Medium regular tofu can be used blended in dishes like vegan quiches, or some people like its softer texture for stir fry cubes, or breaded and air-fried “chick’n” nuggets.
Firm and extra firm regular tofu are similar, and best used when you want a firm texture. They are great cut into cubes or slabs, and marinated or glazed and baked, fried, air fried, grilled or roasted. They lend themselves perfectly to dishes like stir frys, scrambles, skewers, grilled sandwich strips and more.
TIP: You can press more water out of firm/extra firm tofu by placing your block between two pieces of paper towel and placing something heavy on top of it for 20 minutes or so. This will give it an even firmer texture, and helps the tofu to suck up marinades more readily.
TIP: Freezing and thawing tofu is another fun way to play with the texture. Once frozen and thawed, tofu becomes crumbly and chewy. It is more porous, making it easier to squeeze out extra liquid. It is great added to curries or chilis for extra texture.
2) Silken tofu
Silken tofu is the other main type of tofu. It is soft, creamy, and quite delicate. The process of making silken tofu eliminates the curdling stage, which creates its silky texture. The consistency of silken tofu becomes somewhat more solid as you move from soft to extra firm, but this type of tofu is always soft and silky (hence the name), and it should be used when you want a creamy result.
Soft or medium silken tofu works well in things like smoothies, sauces or dressings. This type of tofu provides a perfect base and will take on the flavour of the ingredients you blend it with.
Firm or extra firm silken tofu are still very creamy, but they hold their shape better than their softer relatives. These are the types of tofu you can use for puddings or mousses, or that you can cut into cubes and use in a miso soup.
AVOID THIS PITFALL: Don’t confuse extra firm regular tofu with extra firm silken tofu as their consistencies are very different.
Adding flavour to tofu
As mentioned above, tofu doesn’t have a lot of flavour on its own. Some people love the subtle taste of plain tofu, and it works well added on its own to dishes like miso soup or a curry/chili. However, most of the time when you are using tofu as a base, or a featured part of a dish, you’ll want to flavour it with herbs, spices, aromatics, or other flavourful ingredients, and/or a delicious marinade or glaze.
Once you get comfortable with tofu and start experimenting, you’ll realize that the possibilities are endless. However, if you’re new to tofu preparation, where should you start?
These are two simple methods that are great to try out as you get started on your tofu journey:
Method 1: Frying and Glazing Tofu
3 simple steps:
Prepare a simple glaze by combining 2 tbsp maple syrup and 2 tbsp tamari, and prepare 1 block of extra-firm tofu by cutting it into 1- inch cubes
Heat a no- or low-stick sauté pan over medium heat, and once hot, add a dash of olive oil. Add tofu cubes immediately, flipping and turning occasionally until the cubes are crispy on all sides.
Once the tofu cubes are nicely browned, turn the heat down to medium-low and add the simple glaze, tossing until the tofu is well covered. Watch carefully so it doesn’t burn, reducing the heat if necessary. Let everything cook, stirring occasionally, until all the glaze has been absorbed and the tofu is nicely coated. Remove from heat once the tofu is looking nice and crispy.
Other flavourful glazes of equal parts liquid sweetener + liquid salt can be used with this method, and the resulting cubes are a tasty addition to salads, stir fries and grain bowls.
Watch how to fry and glaze tofu:
Method 2: Blending Tofu
Let’s make a Silky Chocolate Pudding!
This recipe is a good example of how silken tofu can be used as a base for sweet or savoury dishes since it will take on the flavours of the ingredients you add to it.
Place the following ingredients in your blender:
1 container silken lite firm tofu (349 g) OR soft (dessert) regular tofu*
¼ cup unsweetened cocoa powder
5-6 dates, soaked for several hours
1-2 tbsp pure maple syrup, or more to taste (optional)
1 tsp pure vanilla
Blend until completely smooth and creamy. Place into dishes and chill to set. Serve with fresh berries or other fruit of choice. Can be used as a dip without chilling and setting.
*You can use either kind of tofu here, but the silken variety will give you an extra creamy texture.
Watch how to make a silky chocolate pudding:
Let us know how it goes
Have you tried these recipes and tips? How did it go? What’s your favourite glaze to use with tofu? Are there other ways you love to cook tofu? What dishes do you enjoy making with tofu?
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Holidays provide a special opportunity to try out new plant-based traditions, adapt your favourites, or continue ones that have been in your family for a long time. Keep reading for tips and suggestions from Plant University volunteers and supporters on how to make your holiday deliciously plant-based.
Submissions have been edited for grammar and clarity.
The holidays are full of good food which can all be made compassionately. We start with baking and decorating holiday cookies and sweet treats to share. Our new neighbours are Italian, so this year we found a delicious vegan biscotti and almond cookie recipe to make for them. We also have a few traditions for our Christmas meals. My daughter makes the best vegan cinnamon rolls – the recipe was adopted from our favourite local plant-based bakery To Live For. They are accompanied with a berry platter recipe from Yotam Ottolenghi I vegan-ized by substituting labneh for Yoggu plant-based yogurt.
Our Christmas day dinner is completely plant-based. Guests bring a plant-based dish to share so the menu changes every year, but some consistent dishes we serve are puffed pastry filled with mushrooms, lentils, and onions and broccoli, cannelini beans, and vegan cheese for the kids version. We also have mashed potatoes, Brussels sprouts with cranberry and walnuts, green beans with lemons, and dinner rolls.
Plant-based meals can be intimidating at first but once you break it down, they can be completely nourishing, fulfilling, simple, leaving your belly and your heart full.
For the holidays, I try to appeal to everyone’s dietary restrictions and preferences while keeping everything cruelty free. Beyond beef is a great substitute for ground beef – it’s made with pea protein, has no soy, gluten, GMOs, and is even kosher! I like to make a variety of dishes with it like cabbage rolls, meatballs, lasagna, and meatloaf. For dairy, it’s very easy to swap your favourite recipes with vegan butter and oat milk. Veggie and fruit trays are also a great snack or appetizer that many people can enjoy. Happy holiday hosting!
You can be really creative with food during the holidays. I love helping my family make their favourite recipes like hamburgers and enchiladas with plant-based products like Yves. Chips and guacamole are a great snack to bring family together. My family also really likes making tacos as they’re very easy to make plant-based. We replace the meat with foods such as beans, tofu, vegan chorizo with cilantro and tomato sauce – delicious!
I make roasted potatoes with rosemary and balsamic vinegar, Gardein stuffed not turkey, vegan gravy, Brussels sprouts, and carrots, and yorkshire pudding made with plant-based milk and egg substitute.
I make a big vegan dinner and try at least one new recipe every year. I make vegan desserts and hot chocolate too! My fave roast to make is the Tofurky ham roast! But I don’t like the ale glaze it comes with so I make my own glaze with maple syrup, cinnamon, and brown sugar!
Slowly & gently melt 3 Lindt 90% chocolate bars (broken into pieces) in top of a double boiler: stir in rough-chopped pistachio nuts, dried cranberries, and a bunch of fresh orange zest: spread mixture on a non-stick cookie sheet: press flat, cool until set. Break it up. This is called holiday bark. What’s not to love!
We have plant-based ‘eggnog’, all the trimmings, just no turkey. We don’t miss a thing!
I make beet wellington instead of turkey.
Bonus tip: Wanting to take your plant-based holiday to the next level? Consider donating to a vegan or animal organization – you can even do so as a gift for a loved one!
For more plant-based holiday inspiration, check out this episode of the Vancouver Humane Society’s podcast, The Informed Animal Ally, about adapting to the holidays as a vegan!
Tips on going dairy-free from the staff of Vancouver Humane Society
Have you been thinking of transitioning from dairy to plant-based alternatives? It’s easier than ever to make the switch! Read on for some reasons to consider plant-based products and tips on going dairy-free from Vancouver Humane Society (VHS) staff.
What’s the deal with dairy?
Many people get the impression from a young age that cows produce milk on their own or even need to be milked regularly in order to be healthy. The truth is that cows, like other mammals, produce milk for their babies. That means dairy farms remove baby calves from their mothers as soon as just after birth in order to profit from their milk supply.
Just like humans, cows and their babies form strong bonds with each other. Mother cows recognize their individual calf’s call, and prefer to stay close to their babies. Mother and baby cows also groom each other, as do other cows who form social relationships.
As more people learn about the suffering caused by the dairy industry, there is a growing demand for plant-based alternatives. VHS staff are here to help with some of our favourite products and tips to help you on your plant-based journey!
Transitioning to dairy-free
There are so many dairy-free alternatives available now, from milks and spreads to yogurt and ice cream. Rest assured that there is a plant-based alternative for even your favourite dairy product! You can find companies selling plant-based foods at our Animal-free shopping and eating guide.
Scroll down for tips from VHS staff on making the transition to plant-based, along with some of our favourite dairy-free alternative products.
Find delicious ways to get the nutrients you need
From VHS staff member: Amy Morris
Favourite dairy-free alternative: Yosa Coconut Yogurt. Yoso is creamy and makes for great smoothies and yogurt cups. It has a more coconut flavour. Another alternative with a less coconut flavour is the Riviera plain unsweetened coconut yogurt. Both are really tasty and humane alternatives to cow dairy, making sure Clover and I both get our probiotics on a daily basis.
Tip: It turns out that probiotics can be used to make any kind of yogurt, including plant-based! Clover and I love eating plant-based yogurts every day with berries to get our probiotics and antioxidants.
Give your taste buds time to adjust
From VHS staff member: Emily Pickett
Favourite dairy-free alternative: Silk almond vanilla coffee creamer. It’s creamy and perfect in my morning coffee! They also have a variety of other bases (coconut, soy and oat).
Tip: Allow your taste buds time to adjust. I’ve heard people say “…but I could never give up [insert favourite dairy product]” and I also thought that myself when I first considered cutting dairy from my diet. But from my experience, I just needed to allow my taste buds time to adjust. In time, I stopped craving dairy-based cheese or ice cream and started craving different foods entirely. In addition, as new alternative products have been added to grocery store shelves, I’ve been able to find delicious dairy-free cheeses and ice creams to have as a treat.
Bake it ’til you make it
From VHS staff member: Claire Yarnold
Favourite dairy-free alternative: Tofutti’s Sour Supreme. Tofutti’s Sour Supreme is a tasty vegan alternative to sour cream. It’s great as a topping for plant-based nachos or chili, especially with some fresh cilantro too.
Tip: As an enthusiastic baker, I had to adjust my recipes after going vegan. After reading up online and experimenting in the kitchen, I realized I was able to make delicious cakes and baked goods just as easily, and without harming any animals in the process! Plant-based yogurt adds moisture to cakes, soy milk is a great dairy substitute and you can readily find plant-based chocolate chips in your local grocery store for the perfect chocolate chip cookies.
Look up vegan versions of your favourite foods
From VHS staff member: Chantelle Archambault
Favourite dairy-free alternative: Daiya plant-based cheezecake. The key lime and pumpkin spice flavours are my favourites as a special treat.
Tip: Look online for plant-based versions of foods you already love. There is a dairy-free version of virtually every food now. Do you like shahi paneer? Give shahi tofu or red lentil curry a try. Do you like boxed macaroni and cheese? There are plant-based versions of that too. Once you get the hang of it, you can make most recipes dairy-free with your own substitutions! Oat milk, coconut milk, plant-based margarine, and even olive oil are incredibly easy (and cost-effective) swaps for dairy milk and butter in your cooking.
Take it one step at a time
From VHS staff member: Julia McCann
Favourite dairy-free alternative: Almond milk. Almond milk is a great alternative to dairy milk and is so readily available. There are also lots of other plant-based milks to try, such as coconut, soy, rice or oat! I like to heat up and froth some plant-based milk to make a yummy at-home coffee.
Tip: Shifting to plant-based doesn’t have to be hard. Try to make the switch one step at a time, instead of all at once. This can help make the process less overwhelming and it gives you an opportunity to explore the transition at your own pace.
Find a new favourite
From VHS staff member: Brooklyn Fowler
Favourite dairy-free alternative: Earth Island Parmesan Shreds. They pack all of the salt and flavour I love so much about parmesan! The parmesan has become a staple in our kitchen and we use it as a salad topper, to take mac & cheese to the next level, and as an addition to garlic toast. It really shines in Bacon & Pea Risotto made using local company PlantBase Food’s bacon.
Tip: For me making the switch to plant-based was gradual. I told myself I would try being plant-based for as long as I felt good emotionally and physically about it, and 12 years later I’m still feeling great about it! It was easy for me to give up meat, but I knew I would miss strong-tasting gourmet cheeses the most! When I discovered Earth Island’s parmesan, I realized that I can still have the flavour and function that I wanted in my parmesan. I have also fallen in love with the many companies making gourmet cheeses including Myokos, Kite Hill, and Nuts For Cheese.
Ask about options at restaurants
From VHS staff member: Celeste Morales
Favourite dairy-free alternative: Sheese dairy-free cream cheese (original spread). I’m obsessed with the Sheese brand! These cream cheese-style spreads come in a ton of different flavours (garlic and herb, cheddar, chive, etc.!) but I love the original with a toasted everything bagel. Sheese also has different types of dairy-free cheese slices which are great for making a grilled cheese.
My tip: When eating out at restaurants, don’t be afraid to ask about dairy-free options! Plant-based diets are so common these days, which means that it’s very likely the restaurant will have dairy-free alternatives, and you won’t be met with a look of confusion! Asking about dairy-free options is also a great way to let your favourite restaurants know that their customers want to see plant-based options on the menu!
We hope you found these products and tips helpful! For more information and help on making the switch to plant-based, contact programs@vancouverhumanesociety.bc.ca and make sure to check out more of the resources available on PlantUniversity.
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