Welcome to Veganuary! It’s officially time to dive into this exciting global movement that’s inspiring people to explore plant-based eating all month long. If you’ve already signed up—fantastic! If not, it’s never too late to join and make a positive impact for animals, the planet, and your health.
With supporters like Paul McCartney and Oscar winner Joaquin Phoenix, Veganuary 2025 is set to be bigger than ever.
Millions are participating worldwide, sharing their journey and trying delicious plant-based meals.
Veganuary has launched fresh recipes, shopping guides, and meal plans to make your plant-based adventure easier than ever.
Why participate in Veganuary?
Whether you’re new to plant-based eating or looking for fresh inspiration, Veganuary is your chance to explore how tasty and fulfilling plant-based meals can be.
This month is about making sustainable, compassionate choices and discovering new flavours along the way.
Host live Q&A sessions on plant-based cooking and nutrition.
Feature success stories from people like you who are taking the pledge this January.
Follow the Vancouver Humane Society on social media for updates and ideas:
Your next steps
Try vegan: Visit Veganuary.com to join the challenge and unlock free resources.
Engage with the community: Use #Veganuary2025 to share your journey and connect with others.
Celebrate your progress
Every plant-based meal is a step towards a kinder, greener world. Whether you’re going fully vegan or just trying a few new dishes, remember to celebrate!
Happy Veganuary! Let’s make it one to remember. 🌱✨
What better way to start the new year than by embracing a lifestyle that’s kinder to animals, better for the planet, and healthier for you? This January, people around the world are joining the Veganuary movement to explore delicious plant-based foods and discover the benefits of a plant-forward lifestyle. The Vancouver Humane Society is thrilled to partner with Veganuary 2025 to inspire you to make a difference—one meal at a time.
As we step into 2025, there’s no better time to embrace a lifestyle that’s compassionate, sustainable, and health-conscious. Veganuary—a global movement encouraging individuals to adopt a vegan diet for the month of January and beyond—has officially launched its 2025 campaign. This year, the initiative is sparking conversations with its bold “Weird?” campaign, prompting us to rethink our food choices and the norms surrounding them.
For the Animals: Reducing or eliminating animal products from your diet helps to spare countless animals from industrial animal agriculture (factory farming). Every plant-based choice counts towards challenging the conventional practices of animal agriculture.
For the Planet: Switching to plant-based eating is one of the most impactful ways to reduce your carbon footprint. Plant-based diets use significantly less water and land and produce fewer greenhouse gases.
For Your Health: Eating plant-based can help lower the risk of heart disease, diabetes, and certain cancers. Plant-based diets are associated with numerous health benefits, including improving digestion, increased energy levels, and a reduced risk of chronic diseases. Plus, the variety of fruits, veggies, legumes, and grains will leave you feeling energized and vibrant!
For the animals
For the planet
For our health
What to expect
Taking part in Veganuary is simple, and you’ll be amazed at the resources available to help you along the way. From meal plans to recipe inspiration and even dining guides for local restaurants, there’s no shortage of support. You can even try the Plant University Recipe Library for meals that are budget-friendly, beginner-friendly, and culturally diverse.
By signing up for Veganuary, you’ll receive a wealth of resources to support your journey:
Daily Coaching Emails: Insights and tips from nutritionists and chefs to guide you.
Meal Plans and Recipes: Delicious, easy-to-follow vegan recipes to keep your meals exciting.
Celebrity Support: Join a community endorsed by figures like Paul McCartney, and Oscar winner Joaquin Phoenix.
Take the pledge today
Ready to make a change? Take part in Veganuary 2025 at Veganuary’s official website and start receiving your free resources.
Get involved with Plant University
At Plant University, we’re here to support your Veganuary journey:
Together, we can create a kinder, greener, and healthier future. Whether you’re trying Veganuary for a day, a week, or the full month, every step you take makes an impact.
So, what are you waiting for? Join us and thousands of others in saying yes to a more compassionate 2025.
Follow Us on Social Media
Share your Veganuary journey with us! Tag @VancouverHumane and use #Veganuary2025 so we can cheer you on and share your inspiring meals with our community. Let’s inspire others together.
Here’s to a kinder, healthier, and more sustainable 2025! Let’s make this Veganuary our most impactful one yet! 🌱✨
Have you been hearing about plant-based diets and wondering what all the fuss is about?
In this video we’re going to explore the topic of plant-based eating—what does the term actually mean? Is this way of eating truly healthy and sustainable? And why are some people shifting their diets to eat more plant-based foods?
If you decide a plant-based shift is something you’d like to try out as you watch this video, the second half of this video shares some great tips on easy ways to get started! You can also download the beginner’s guide to plant-based eating:
Before we dive in, let’s define our terms. It may seem obvious, but “plant-based” refers to foods that come from plants—like fruits, vegetables, whole grains, nuts, seeds and legumes, and does not include animal-based foods like meat, dairy, and eggs.
Popularity of plant-based
Have you noticed that there are more plant-based products at your local grocery store than there used to be? According to a 2021 report by Bloomberg Intelligence the interest in plant-based foods is increasing. Their research projects that plant-based products will make up to 7.7% of the global protein market—a value of over $162 billion—by 2030!
Why plant-based?
What’s causing this shift? Why are plant-based foods becoming so popular?
For the planet
Many people have started changing what they eat because they’re concerned about the environment, but does a dietary shift really make a difference? Let’s take a look at what the data says.
Our World in Data published research about the Environmental Impacts of Food Production. They showed that one quarter of the world’s greenhouse gas emissions result from food and agriculture, and the main contributors to food’s emissions are livestock and fisheries, crop production, land use and supply chains, in that order.
When comparing the carbon footprint of protein-rich foods, which account for the bulk of our dietary emissions, they found that the impact of plant-based foods is significantly lower than meat and dairy, across the board. Beef, lamb, farmed shrimp and cheese were the worst offenders, while plant-based protein sources, like tofu, beans, peas and nuts, had the lowest carbon footprint.
The researchers on this project concluded that:
“Tackling what we eat, and how we produce our food, plays a key role in tackling climate change, reducing water stress and pollution, restoring lands back to forests or grasslands, and protecting the world’s wildlife.”
What do you think? Would you be willing to shift your diet if it helps keep the planet healthier?
For our health
But there are some other things to consider. Even if it’s good for the planet, is this a healthy way for humans to eat? Sometimes it can be mind-bending trying to make sense of all the information about constantly changing food trends!
So let’s take it back to the basics. One thing a majority of doctors and scientists agree on is that eating more veggies is a good idea. But is it safe to focus your diet around plant-based foods, or eat plant-based foods exclusively?
A growing number of studies are showing that a well-balanced plant-based diet is not just safe but can have significant health benefits.
According to the Physician’s Guide on Plant-Based Diets, a peer-reviewed article by Registered Dietitian Julieanna Hever, plant-based diets have been associated with lowering deaths from heart disease, supporting healthy weight management, reducing medication needs, lowering the risk for most chronic diseases and more.
And one thing we think is interesting is that this isn’t anything new! In five areas of the world now famously known as the Blue Zones you can find the longest-lived, healthiest people in the world. National Geographic and a team of researchers studying these areas found that one of the common behaviours of people living in the Blue Zones was a focus on unprocessed plant-based foods.
As plant-based diets become more popular and are being linked with health benefits, more research is being conducted. As a result, a growing body of evidence is connecting meat consumption with a higher risk of common chronic health conditions like Type 2 diabetes, heart disease and even some types of cancer.
And Health Canada has assessed this information. The new Canada Food Guide, revised in 2019, recommends that Canadians shift to eating plant foods – including plant proteins – more often.
For the animals
Another consideration as you are thinking about the pros and cons of a plant-based diet is the animals.
According to government-recorded statistics more than 825 million animals were raised and killed for food in Canada in 2021. We know that farmed animals like pigs, cows and chickens are as intelligent and sentient as the cats and dogs we share our homes with, but our society treats them very differently. Most farmed animals are raised in factory farms in cramped, poor conditions none of us would wish on our pets – so why do we look the other way when it comes to farmed animals?
We’d love to hear what you think about all of this. If you’re considering shifting to a plant-based diet, what is your main motivation? Or maybe you have more questions? Tell us in the comments below.
Learn more:
For the animals
For the planet
For our health
Tips for getting started
If you’re ready to start making a plant-based shift, you might be surprised at how easy it can be to get started.
1. Start small and stack up successes
First up, we recommend starting small and stacking up successes.
Moving toward a plant-based diet can be easier if it’s a gradual process. For example, you could start with one plant-based meal a day – like oatmeal loaded with berries, a veggie scramble, or avocado toast for breakfast. When you have that down, add in a second meal – like a bean burrito, a veggie soup or a great big meal salad for lunch. Then go on to dinner. This approach gives you time to try out some new foods and recipes and build the habits that lead to lasting change.
Another tip as you’re getting started is to take a look at what you’re eating now. You might find that there are already plant-based foods you are enjoying. Do you like falafel and hummus? Plant-based! Chana masala? Pasta with marinara sauce? Lentil stew? All plant-based! It’s easy to find recipes and products that can help you make plant-based versions of your favourite dishes. If you sign up for Plant University’s newsletter you’ll get weekly recipe ideas automatically delivered to your inbox.
lentil stew
pasta with marinara sauce
chana masala
falafel and hummus
3. Take a cooking class or program
If eating more plant-based foods is a big switch for you and your family, you might consider taking a local cooking class or an online cooking program like Rouxbe. This is a good way to sample new foods and get inspired to start making beautiful and delicious plant-based dishes. Many people are surprised to find that it’s easy to get inspired by the colours and vibrancy of fresh plant foods!
4. Arm yourself with knowledge
Our final tip is about arming yourself with knowledge.
As you’re transitioning, take some time to do your research and make sure you’re providing your body with the fuel it needs to take full advantage of all the benefits of a plant-based way of eating. This will ensure that you can thrive on your plant-based journey. PlantUniversity.ca is a great place to get started. The site has a great selection of resources, including recipes, videos, blog posts, a shopping and eating guide, and a 21-daychallenge to help you get started in creating healthy plant-based habits.
Are you in the process of transitioning to a plant-based diet? We’d love to hear what’s working for you!
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?
Don’t forget to subscribe to get free weekly plant-based recipes right in your inbox! You can unsubscribe at any time.
I’m a home baker; here are my tips for vegan baking!
When I first went vegan, I spent a lot of time experimenting with new savoury recipes. The curries, chilis, pastas, sandwiches, salads, and other dishes I already loved tasted amazing with plant-based swaps! But there was one area that I was a little more hesitant: baking.
I have a major sweet tooth and have always loved baking. I even became known as the “cookie person” when I got together with loved ones for the holidays.
Fortunately, there are plenty of great vegan treat brands and “accidentally vegan” store-bought goods, from Maynards Fuzzy Peaches to Oreos; but for me, there is nothing quite like biting into a warm cookie fresh out of the oven. So I set out to hone my plant-based baking skills.
It didn’t take long! As it turns out, it’s very easy to make delicious plant-based treats. It might even be easier than baking with animal products—say goodbye to fiddling with eggshells in your batter! It wasn’t long before I was turning out quick desserts that were wowing even my non-vegan friends.
Here are some of my favourite ways to make non-vegan recipes plant-based.
The best non-dairy milk for baking
According to my research, the best non-dairy milk for baking is soy milk, followed by almond milk. If you bake a lot of treats with thin batters, like cakes, you might want to consider those as your top option.
However, I mostly bake cookies with a thicker dough that only call for a couple tablespoons of milk. For recipes where your non-dairy milk is not going to be the star of the show, I’ve found it makes no difference to use whichever milk you prefer for your everyday use like sauces, coffee, or tea. When a recipe calls for dairy milk, I normally substitute 1:1 for an equal amount of oat milk.
The best plant-based butter for baking
There are so many great plant-based brands that make dairy-free butter. Here is the best side-by-side comparison I’ve found of the various vegan butters for baking cookies.
My personal favourite cost-effective butter substitution is Becel Vegan Margarine, which I’ve found works well in cookies, squares, and even buttercream.
If you’re in a pinch, a neutral oil like vegetable oil or canola oil works just fine in cake recipes.
Applesauce can also be substituted for butter if you’re oil-free.
The best plant-based egg substitutes for baking
Replacing egg with flax egg
A flax egg is my go-to egg swap in cookie recipes. If a recipe calls for only one or two eggs, a flax egg works flawlessly. Watch the video below for instructions on making a flax egg or see the recipe here.
One thing to be cautious of is using flax eggs in recipes with 3-4 eggs or more. In egg-heavy recipes without other binding ingredients, the flax egg loses some of its power as a binding agent and can leave you with a dessert that doesn’t set properly. A store-bought substitute can work best in these cases.
Using Just Egg in baking
Store-bought egg substitutes like Just Egg are designed to mimic the fluffiness and binding properties that you would see from using an animal egg in baking.
Bonus: When you’re done with your sweet recipe, they also work great in savoury dishes like plant-based omelettes.
Replacing egg with pumpkin or banana in baking
One egg can be replaced by ¼ cup pumpkin puree or mashed ripe banana (equal to about ½ a medium banana).
Pumpkin and banana make baked goods dense and moist, making them perfect for breads and muffins. This replacement works especially well for recipes that naturally incorporate these flavours, like:
pumpkin cookies
pumpkin spice muffins
pumpkin cake
banana muffins
banana pancakes
banana bread
Replacing egg with tofu in baking
Silken tofu is an effective egg substitute in a wide range of recipes, including cakes, cookies, squares, and breads. Each egg can be replaced with ¼ cup pureed silken tofu.
What to use instead of egg in meringue
For recipes that call for egg whites to be whipped into a meringue, aquafaba is a naturally effective plant-based substitute.
Aquafaba refers to the liquid left over from cooked chickpeas. If you’re making a recipe with chickpeas like this scrumptious chickpea salad sandwich, chickpea tagine, or hummus, simply save the liquid from your canned chickpeas or the leftover cooking liquid from cooking dried and soaked chickpeas. The word can also refer to the meringue-like foam made by whipping this liquid.
To make aquafaba, whip the liquid saved from cooked or canned chickpeas for 3-6 minutes. Check out this step-by-step guide on making aquafaba.
The bottom line
There are so many easy plant-based substitutions for baking, and even more unique recipes to explore that are plant-based by default—like these tender and fragrant plant-based cranberry lemon yogurt muffins! Plant-based baking is a wonderful (and delicious) way to get creative in the kitchen.
What did you think of these plant-based substitutions for baking? Do you have a favourite that we missed? Find PlantUniversity’s posts at @vancouverhumane on Tiktok or Instagram and let us know your thoughts!
Vegan lunch table. Chocolate smoothie bowl, Buddha bowl with tofu, chickpeas and quinoa, lentil soup and toasts on a gray background.
Featured Author: Anna Pippus
10 strategies for your busy vegan kitchen
Today for Vancouver Humane Society’s PlantUniversity Platform, we are going to provide you with strategies shared from animal rights lawyer and cookbook author, Anna Pippus, that will help you manage your busy vegan kitchen! You can follow Anna on Instagram at @easyanimalfree for more great plant-based tips and recipes. We hope you find these strategies helpful, whether you’re just starting the shift to plant-based or you’re well on your way.
If you’re interested in learning more after watching this video, you can find great resources on VHS’s PlantUniversity Platform and subscribe to get involved in VHS’s work to help animals, people and the planet
1. Learn to cook.
Being able to cook for ourselves is liberating! It doesn’t need to be complicated or fancy.
Consider checking out cookbooks from the library and watching YouTube videos—not just the food pros, but “what I ate in a week” videos are also great to get a sense of how ordinary people really feed themselves.
2. Get comfortable with leftovers.
Cook more than you need for dinner and eat the leftovers for lunch.
Some foods, like pasta and stir fries, usually need a splash of water when they’re reheated to keep from being too thick or dry.
Leftovers can be repurposed into new meals. For example, rice and beans for dinner can be tacos for lunch; roasted sweet potatoes keep well for 4 to 5 days and help make lunchtime salads filling; and leftover rice is ideal for fried rice.
3. Plan ahead.
If you’re not great at meal planning, instead consider cooking by theme. For example, Mondays are pasta, Tuesdays are bowls, Wednesdays are one-pot meals, and Thursdays are stir fries and other pan-Asian inspired meals. On Fridays you could do something fun like burgers and air-fries, and over the weekends coast on leftovers, have long lazy brunches, and get together with friends and family for meals. Having themes means you have some direction but also some flexibility.
For more ideas on how to organize meals around themes, check out “The Vegan Family Cookbook” by Anna Pippus.
4. Have some back pocket meals.
For most of us, being prepared 100% of the time is impossible. The hungries will strike and you’ll need a low-effort meal in a hurry!
For lunch, try chickpea crepes, chickpea salad sandwiches or tacos. Or simple favourites like peanut butter and jam toast, with veggies and fruit. Or a big salad with roasted sweet potato and lentils or beans.
For dinners, some quick go-tos could be cashew cream pasta, red lentil curry or rice noodles with tofu.
5. Learn to cook without recipes.
Recipes are a great way to learn a new recipe, and to replicate an old favourite.
But following recipes every day can be exhausting, because it takes more mental effort to read through instructions, using measuring tools means more dishes, and it can feel like a chore rather than a creative expression.
Don’t be afraid to go off-recipe! Use the vegetables that are going bad and the spices you prefer. Skip the ingredient you don’t have, or look up a substitute.
Many meals don’t even require a recipe at all, like stir fries, bowls, and soups. The Vegan Family Cookbook also includes a section on how to make a bowl and soup without recipes. YouTube and instagram are also great resources for this.
6. Stock the pantry.
It’s useful to have a variety of grains, legumes, and flavour enhancers on hand. A few key pantry staples are brown rice, oats, pasta, rice noodles, red and green lentils, pinto beans, chickpeas, coconut milk, soy sauce, jarred tomatoes, a few kinds of vinegar, and tons of herbs and spices.
7. Buy produce that lasts
Consider buying foods like cabbage, carrots, apples, potatoes, onions, frozen berries, and frozen peas. That way even when the fridge is getting bare, you can come up with a fresh meal.
Cabbage is good raw as slaw, in tacos or on bowls, or as a side for burgers. It is also perfect in soups and stir fries, where it’s barely detectable, even by kids.
Frozen peas can be thrown into pasta water in the last five minutes of cooking. Add some cashew cream sauce, and it’s a nearly-instant dinner.
8. Keep it simple.
Consider ways you can make cooking easier – like cutting out multiple steps when one step will do just fine. For example, instead of boiling and then roasting potatoes – just roast them. The goal is yummy and nutritious, not gourmet.
Over-complicating things is a fast track to overwhelm and burnout.
9. Cook and clean as you go.
Conventional cooking wisdom is that we should prepare all of our ingredients before we start cooking, but a rolling prep strategy can save you time. For example, chop an onion and get it sautéing before prepping the rest of your soup ingredients, or get rice or noodles boiling before making your sauce.
Dishes are easier to clean when food hasn’t had a chance to get stuck onto them. When you have downtime while cooking, this is a great time to clean any prep tools you’re finished with and wipe the counters.
That way, after dinner when you just want to relax and hang out together, you’re not staring down a giant mess. The prospect of a big kitchen mess can deter us from wanting to cook in the first place, so nip this in the bud with a clean-as-you-go approach!
10. Have fun.
Cooking can become genuinely enjoyable and is an opportunity to get creative.
At dinner time, consider playing some beautiful music and make a simple meal. It’s relaxed and enjoyable.
We love these strategies from Anna Pippus and hope you find them helpful in your own kitchen! We encourage you to check out her cookbook, “The Vegan Family Cookbook”, for more plant-based recipe inspiration!
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 VHS’s work.
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!
01
Replace!
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.
02
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.
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.
04
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.
05
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.
06
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.
07
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.
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.
09
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.
10
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.
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 Cow.net. 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.
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.
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.
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.
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