3 ways to get involved in Canada’s first official Veganuary

What if one simple change this January could improve your health, save animals, and protect the planet? That’s the idea behind Veganuary, a global movement that inspires millions to try a vegan diet for one month.  

Take me to free Veganuary resources!

For the first time ever, Veganuary has officially come to Canada, with the Veganuary Canada Coalition bringing together organizations like the Vancouver Humane Society to make plant-based eating more accessible and exciting. Last year, the UK-based nonprofit Veganuary prompted around 25 million people worldwide to explore plant-based foods. 

While each person has their own reasons to try vegan this month, data from B.C.’s Lower Mainland shows that the top motivator is personal health, followed by saving money, helping the environment, and animal well-being. Science backs this up: eating more plant-based foods is linked to lower rates of heart disease and reduced risk of certain types of cancer, the leading causes of death in Canada.  

More than half of participants report feeling improvements to their health during Veganuary. Making your meals 100% plant-based for the entire month can save 900 square feet of forest, according to the organization. Each meal free of animals also spares animal lives and reduces the demand for industrial animal agriculture, which has been called the greatest animal welfare crisis in the world today. 

For those looking for ways to make a change this January, it’s not too late; anyone can still join in the movement. Here are three ways to get started – and stay motivated – while making a positive impact this month. 

Look at where plant foods can fit into your current routine  

When starting the first steps of your plant-based journey, look at ways plant-based eating can fit into your current routine. Are there plant-forward recipes that you already love, which could be made vegan-friendly with a few simple ingredient swaps?   

This could be as easy as switching out egg-based mayo for vegan mayo, dairy milk for oat milk, or sausage crumbles for baked tofu crumbles. A tuna salad sandwich could be swapped for chickpea salad, or ground beef in a chili could be swapped for lentils, beans, and mushrooms.  

People who prefer to follow complete meal plans can receive them through Veganuary emails, regardless of when they get started. 

Discover plant-based recipes

Check out Plant University’s recipe library for tons of delicious recipes to get you started on your plant-based journey.

Recipe library

Don’t be discouraged by setbacks 

Trying vegan this month doesn’t mean committing to perfection. While it’s exciting to see progress for animals and the planet, it’s also important to make these changes accessible and sustainable for people who may find the switch to plant-based foods daunting.   

Small steps can make a big difference as you explore the world of plant foods that fit your budget, lifestyle, and traditions. Explore budget-friendly staples like lentils, beans, and seasonal vegetables, or try culturally inspired recipes that showcase plant-based versions of beloved dishes. Local farmers’ markets or bulk food stores can also help make plant-based eating more accessible.   

Find plant-based businesses

Do you want to make sure no animals were harmed when you’re shopping or eating? This list of plant-based businesses in Vancouver & the Lower Mainland has you covered.

Veg shopping guide

Veganuary is a first step for many people to try new and delicious foods and to rethink the way they eat throughout the year. According to a survey of last year’s participants, 81 percent of people who took part said they reduced the amount of animal products in their diet by at least half over the following six months.   

It’s more than a one-month challenge; it’s a spark for lasting change in how we think about food, equity, and sustainability.  

Help make plant-based eating more accessible for everyone  

The move toward more plant-forward foods is underway, with 65% of local residents having reduced their consumption of animal products. Walk down an aisle in the grocery store and you’ll see the impact: where once you may have been lucky to find a single dairy-free milk option, the shelves are often stocked with a variety of plant-based milks, spreads, cheeses, prepared meals, snacks, and more.   

As demand for plant-based foods grows, companies are racing to develop a variety of options that are cost-effective, tasty, and accessible.  

Still, barriers like affordability, cultural considerations, and access to healthy plant-based options remain challenges for many. Making plant-based eating accessible to everyone requires more than individual choices – it calls for systemic change. Governments at all levels can play a role by supporting plant-based items in public institutions like schools, hospitals, and community centres and incentivizing a shift from industrial animal farming to sustainable crop production.  

Progress is already being made in Canada. A growing number of jurisdictions are supporting a shift toward more plant-based food consumption, including the city of Montreal, which has committed to offering a minimum of 75% vegetarian food at city-led events. Just last year, the District of North Vancouver approved a motion to include and prioritize plant-based food options at events, meetings, and other gatherings where the municipality provides food. These steps show how government action can align with public values and make sustainable, humane choices more widely available.   

A move toward plant-based foods in public policy is supported by a majority of residents in the Lower Mainland. 58 percent would support shifting government subsidies from animal-based food production to plant-based, while 60 percent support including animal product reduction efforts in official climate, health, and animal welfare strategies.  

Want to help? You can support plant-forward policies and practices by writing to your elected representatives and letting them know the issue is important to you as a constituent.   

You can be a leader within your own community by encouraging a shift toward more plant-based options at work events and your favourite restaurants. For instance, if your favourite coffee shop currently charges extra for plant-based milk options, share information with them about the Vancouver Humane Society’s Dairy Free for No Fee café certification program. This program gives them special perks and a window decal to let other customers know that they offer surcharge-free plant milk options.   

Advocate for plant-based

Learn about the issues and start advocating for a more plant-based food system today!

Advocacy tools

You can also support local plant-based initiatives, like community food banks or organizations providing culturally relevant vegan meal kits. These groups make plant-based eating accessible to those facing financial or dietary barriers.  

The move toward more plant-based options is particularly important in a community that values inclusivity and equity so highly. Nearly three quarters of Lower Mainland residents believe that food services that offer a greater variety of plant-based options are more inclusive to all.   

Making plant-based eating accessible to everyone provides options to people who avoid foods for personal, health, or religious reasons. It also empowers people to make the food choices they feel are best for themselves and our world. By working together to remove barriers – whether financial, cultural, or structural – we can create a food system that empowers everyone to make choices that align with their values and contribute to a healthier, more equitable world.  

Whether you take part for a month or a lifetime, Veganuary is an opportunity to shape a better future for our communities, for animals, and for our planet.  

Follow the Vancouver Humane Society on social media for updates and ideas:

Happy New Year! Veganuary 2025 is here! 

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. 

Take me to free Veganuary resources!

This year’s Veganuary highlights

  • 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. 

Plant University is here to support you

During Veganuary, PlantUniversity will: 

  • Share weekly recipe inspiration for easy, delicious plant-based meals. 
  • 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

  1. Try vegan: Visit Veganuary.com to join the challenge and unlock free resources. 
  2. 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. 🌱✨ 

Embrace the challenge: join Veganuary 2025! 

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. 

Take me to free Veganuary resources!

Why try Veganuary? 

  • 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.
Four Canadian geese standing on green grass with a blurred natural background. Overlaid text reads, 'BRB JUST ON OUR WAY TO SIGN UP FOR VEGANUARY,' with the Veganuary Canada Coalition logo at the bottom right.

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: 

  • Recipe Library: Explore our collection of culturally diverse, budget-friendly vegan recipes
  • Educational Resources: Access guides and toolkits designed to make plant-based living accessible and enjoyable. 

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! 🌱✨ 

New research finds plant protein equal to animal protein for building muscle

For years, many people thought animal protein (like beef or chicken) was a more bioavailable protein, making it superior for building muscle compared to plant protein (like beans or tofu). New research shows that’s not the case. If you eat enough protein, plant-based sources work just as well as animal sources for building muscle.

Surprisingly, these findings come from a recent study funded by the beef industry. The study’s design, possibly intended to help market beef as the healthier option, might have backfired as the findings contradicted the researchers’ expectations.

Watch the video below reviewing the research findings and implications for personal health and nutrition, or read on for a quick summary!

Note: This video contains mild language.

Watch the video
Read the study

The “secret”: Eat enough protein

New research show that as long as you get the right amount of protein for your body weight, it doesn’t matter if it comes from plants or animals. Both can help build muscle, while plant-based foods have many other nutritional benefits.

Plant proteins like lentils, soy, and quinoa bring lots to the table:

  • Packed with good stuff: They come with fibre and antioxidants, which are great for aiding digestion and have been found to help prevent disease.
  • Healthier for your heart: Eating more plant-based foods can reduce your risk of chronic diseases such as heart disease, cancer, and diabetes.
  • Better for the planet: Growing plants for food uses less land and creates less pollution than raising, feeding, transporting, and slaughtering animals.
  • Better for animals: Choosing more plant-based foods reduces the demand for industrial animal agriculture, which causes serious harms to animals.

Plant-based for your health

Learn the nutritional benefits of plant-based eating!

Learn more

Can you get “complete protein” from plants?

Yes! Many plant-based foods contain all the essential amino acids, which are needed for the body to use the protein we consume.

Even though some plant proteins are missing certain essential amino acids, eating a mix of different plants solves this. For example, rice and beans together give you all the amino acids your body needs, making them a “complete protein”.

Examples of complete plant-based proteins:

  • Quinoa
  • Soy (such as tofu, tempeh, or edamame)
  • Buckwheat
  • Hemp seeds
  • Chia seeds
  • Rice and beans
  • Pita and hummus
  • Peanut butter and whole wheat bread
  • Bean chili and crackers
  • Lentils and brown rice
  • Nutritional yeast

Chat with a vegan body builder

Hear from Ravi Bohgan, an entrepreneur, app developer, body builder, and supercar enthusiast who is passionate about plant-based eating.

Read or watch

Chat with a vegan doctor

Hear from Dr. Jules Cormier, a family doctor practicing family medicine, lifestyle medicine, and skin surgery, in Dieppe, New Brunswick.

Read or watch

Chat with a vegan nutritionist

Hear from Derek Simnett, a Certified Nutritional Practitioner, athlete, and star of the YouTube channel Simnett Nutrition, where he talks about how to live a healthful vegan life.

Read or watch

What this means for the future of nutrition

A growing body of evidence is proving that choosing plant-based foods more often can have great benefits. The vast majority of nutrition experts have reached a consensus that eating a wide variety of whole plant-based foods is good for your health, and it’s a good idea to limit red meat intake.

As more studies demonstrate the benefits of plant-based eating, expert advice continues to evolve. Watch this video in which a doctor who previously claimed that animal protein was superior to plant protein changes his views due to compelling new evidence:

If you want to build muscle, stay healthy, and help the planet, eating plant proteins is a great choice. Enjoy foods like tofu, beans, nuts, and lentils. They’re not just “good enough”—they’re amazing!

Discover plant-based recipes

Check out Plant University’s recipe library for tons of delicious recipes to get you started on your plant-based journey.

Recipe library

Chat with Ebenezer Odeniyi, vegan advocate and online cook

I’m an online cook; here’s how I advocate for plant-based eating in my community

Ebenezer Odeniyi is in a pink shirt, smiling while holding a bowl of rice and beans, seasoned lentils, and crispy fried plantains. He is showcasing a colorful, plant-based meal.

As part of our “Chat with a Vegan” series, Emma Levez Larocque sat down and spoke with Ebenezier Odeniyi. Ebenezer is a cook based just outside of London in the United Kingdom. We hope you find his experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Ebenezer 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 website, and subscribe to get free plant-based recipes and be notified when the next interview is posted.


My name is Ebenezer Odeniyi. I’m an online cook and I’m based just outside London.

Can you tell us about your journey to veganism? What initially inspired you to adopt a plant-based lifestyle? 

My journey started in 2019. I lost my auntie to cancer, same way I lost my late mother and father. It was a conversation between my cousins and siblings on how we could look after ourselves a bit better. I knew myself diets weren’t spoken of, vegetarian, pescatarian, and veganism or being plant-based. I tried to look into plant-based a bit more, done quite a bit of research, watched a lot of documentaries, and then one day I decided to just go fully into it. So I’ve been vegan for five and a half years. I mean, I used to run a lot back in the day. I took a gap of running, and I think after a month or so I was doing it [eating vegan], I decided to go for a run and I just couldn’t stop.

So with that, I knew that I was on the right path, and it was all about just trying to make meals that I enjoyed, really. I cooked quite a bit before, so it was just taking those flavours from that into the sort of plant-based cooking I was doing.

What were the challenges you faced in going vegan in your community?

Growing up, everything had meat or some sort of fish inside it, and the meals I grew up on, the meals I loved, everything that came from my Nigerian background technically was vegetarian, but obviously growing up with it just being meat felt right. So I’ve had to learn how to replace certain flavours. And I mean, going online at the time, it really didn’t help me because all I saw was porridge bowls and stuff like that, and it really wasn’t my sort of palate. So yeah, over time I learnt to do vegan Nigerian cuisine, like jollof rice. One of the biggest ones was curry goat. I used to love that as a kid, and just replacing the flavours and cooking some magic in the kitchen. Yeah, it’s been magical.

What do you feel are some of the biggest misconceptions people have about who veganism is “for”?

So when people say “veganism,” they expect it to be more of the classy sort of type of people. I think it’s totally wrong (laughs) because I mean, when people say it’s expensive, well, eating poultry, or eating meat can be expensive as well. It all depends on your preference.

If you’re going out and buying all the fancy vegan steaks or chicken replacements, then yeah, it’s going to be expensive. But if you do it at a cost effective price, you’re getting not just tasty, you’re getting a nutritious meal. It’s all about balancing your palate correctly. If you learn to correct the flavours that you want, create the flavours that you want, and put ’em in them meals, you’re going to be laughing. You’re going to be enjoying some tasty, tasty meals.

So when people say it’s expensive or fancy, I’m just like, “Nah, it is up to what people believe.” I’m never going to be one of the people that are going to throw it in your face. I just say, “Just let the food do the talking, and hopefully you enjoy it.” I don’t think I’ve had any complaints, really.

Discover plant-based recipes

Check out Plant University’s recipe library for tons of delicious recipes to get you started on your plant-based journey.

Recipe library

How has your cultural identity shaped your approach to veganism?

I mean, I’m a Nigerian kid and I grew up in London. Growing up in a diverse community, mostly surrounded by Black and Asian people, I felt a sense of responsibility to advocate for the younger generation. I’m mostly focused on inspiring younger kids, helping them see that veganism can be part of our culture too. I mean, if older adults want to pick it up, that’s good, but it’s all about changing the future for me. So it’s trying to push that, but not throw it in people’s face. And just hopefully they click one day (laughs) if that makes sense.

I’m trying to build a cookbook at the moment, so I’m trying not to release all the recipes. (laughs) Seeing people recreate my recipes is one of the best feelings. It’s just like when I make that dish and I taste it, and I’m just like, “Yeah, that’s something from my childhood,” and I fully enjoy it. So when I see other people making it, it actually does warm my heart. It’s… I don’t know how to explain it. It’s a warming feeling.

Do you feel it has influenced the way you advocate for plant-based living?

The way that my Nigerian culture has gone into my plant-based living is that all the flavours that I remember as a child comes into everything I try and make. Plant-based eating doesn’t have to mean giving up cultural foods. It could be the tiniest little flavours. So it could be like, we use a lot of crayfish when it comes to Nigerian cooking. I don’t know why (laughs) but for some reason we do. So it’s placing little stuff like that and it tastes, when you get that taste, it really, really helps. It keeps you going knowing that you can still eat your food that you grew up on. You can eat stuff like jollof rice, or stuff like egusi. I mean, I don’t eat it often, because I always say it’s a sleeping tablet if you eat pandiem or fufu.

When you have them flavours, it just reminds you of why you’re doing it in that sort of way. It is a different type of feeling than just making a normal Chinese takeaway or fakeaway. Yeah, I mean, when my family tastes it, that’s even better because they’re like, “I didn’t know you could do this.” And I’m like, “Yeah!” (laughs)

How do you see the intersection of veganism and racial or social justice?

The recipes that people would love to see, I believe, are from Afro-Caribbean and even Southern Asia. People always love them sort of recipes. So just having that sort of representation in the community within social media, it helps a lot. It could be anything from breakfast desserts, main dinners, snacks. People want to see vegan recipes that reflect their own culture and experiences.

I mean, we have times like Christmas where people show their take with their own cultural food. We have Thanksgiving for Americans where they put that southern twist on it, and I love seeing recipes like that. Vegan food can include all kinds of food.

In what ways do you feel veganism can contribute to broader social change?

The way I see veganism making more of a social change is it brings more of a community in a bigger, formal way. During lockdown, a friend of mine, Millie, and I started doing community vegan days—like pizza nights or burger nights—where everyone put their own spin on it. If they’re coming from Afro Caribbean, Southern Asian, white, it didn’t matter. People would put their own twist on it. It was one of the best times that got me through lockdown quite a bit. It was one of the best times to see people coming together.

I feel like we need more stuff like that, because everyone’s got their own story. Everyone’s walked their own path. And when people bring their own food, or post their own food, I feel like social media is a big barbecue – everyone brings their own plate, and that brings people together. People meet and make friends. I’ve made some of my best friends from social media, and we all come from different backgrounds. So it’s nice that it brings people together.

I just wish people would have more of an open mind when it comes to trying different flavours. Not necessarily just different flavours from people’s different cultures, but trying a bit of vegan or plant-based food, because as soon as you mention it, people kind of get defensive. So it’s a hard and tricky one but we try to break down barriers. I do believe in not throwing it in people’s face, and letting them try little bits and pieces. Everyone eats a bit of plant-based food already, whether it’s like a potato or anything like that. It’s all about just being open, to be honest.

Take the first step

Looking for a simple first step to transitioning your diet? Take the 21-Day Plant-Based Challenge from Plant University!

Take the challenge

Can you tell us about any experiences where you’ve seen a shift in someone’s perspective on veganism?

With food, I’ve had friends who have watched Cowspiracy on Netflix and they’ve stopped drinking milk. Little changes just like that help in a long way. I’ve also had friends do one veggie week a month, which I think is really good. That’s a great way of just resetting your body.

I’m not saying everyone has to go vegan or plant-based, but just little changes add up a lot. It’s not just your own palate or what you’re putting inside your body, but in terms of the brutal industry that there is, I think every little bit helps. So if it slows it down a bit, it slows it down a bit, and it gives a bit of a life to an animal that fully deserves it, to be honest.

How do you think veganism contributes to personal well-being?

For my own journey, as I said, once I tried it after a month, I had energy to just run, which was crazy. I used to run just for fun, but suddenly I was pushing distances like I was training for a marathon or something.

But it wasn’t only physical, it was more or a mental sort of state. I felt lighter. My head was clearer. I hadn’t really experienced that. So it’s declogging your body and making it work the way it should work. That is one of the true beautiful things of it. I mean, I can’t really remember the days before that. Well, I remember little bits where my body would ache for just standing on my feet all day, but once I changed, it was different. I had energy for days and I still do.

It is something I believe everyone should try at least once, and just experience what it feels like. It truly is good for the body.

Do you have any favorite recipes or plant-based dishes that are culturally significant to you?

There are definitely recipes that mean a lot to me that I’ve managed to veganize. One of them is curry goat—obviously, without the goat! I used to love that as a child.

So it brings memories of, I could tell you dozens of memories, but stuff like jollof rice where normally we’d use chicken stock, I’ve managed to replace it. I mean when family taste it, they were a bit like, “This is fully vegan?” And I’m like, “Yeah!” You don’t have to use the chicken stock. You just have to be creative with the flavours.

Another one is a egusi and pounded yam, that’s probably my all time favourite. I had it dozens times as a kid, loads and loads! I think I recently posted it this month, and people are making it again. I just love that it’s such flavours. When you can create those little pockets of flavour within it, and it warms my heart. So yeah, I have quite a few dishes that mean a lot to me.

What advice would you give to someone in your community who is interested in veganism but feels unsure about how to start?

The advice I would give to anyone in my community who is willing to start this, but is just afraid or just thinking about it, is to just try little steps.

You don’t have to go “cold turkey” into it—excuse the pun! (laughs) You just do little steps. If it’s milk that you cut out first, then maybe it’s dairy that you cut out next. I mean, I think the biggest one that people find is cheese and stuff like that. So just drop little bits and change little bits over time.

Gradually do it and find what you like. Don’t be worried about exploring different flavours within it, because your palate’s going to change. Your palate’s going to change really good, because the flavours that you’ll be tasting is crazy!

Looking ahead, what impact do you hope to have through your advocacy?

So the impact I hope to have is: just as long as I change or helped one person, that means a lot to me. So the fact I’ve helped hundreds and thousands of people that DM me through my social media, it is crazy.

For anyone unsure, don’t be worried about if you’re going to like it or not. You will learn. Sorry, that sounds like I’m forcing someone! (laughs) You will learn to love the flavours that you make in the kitchen, even if it’s just stuff like tofu. Everyone knows it tastes very bland, but if you learn to use it and season it before you cook it, it changes. It changes and becomes very different.

Just experiment a lot with different types of food, whether it’s chickpeas, lentils, mushrooms, the world is your oyster with it—excuse another pun—but just try it! Because I was one person that was like, “I’m never going to be able to eat this again, or that again,” but I’m eating similar foods like it. I have the flavours there, I have the textures and I’m thriving off it. I don’t have no protein deficiency. I’m a big lad. I still train, I’ll still weight train. I still go for runs every now and then. And yeah, it’s not going to harm you. If anything, it’ll make you better.

My hope is to keep reaching more people, showing them that veganism isn’t about giving things up—it’s about finding new ways to enjoy the foods you love and making choices that feel good for you and the world. If I can help others see that, even in a small way, that’s the impact I want to leave.

How do you stay motivated in your work as a vegan advocate? What keeps you inspired?

The way I stay motivated and inspired is seeing people recreate my dishes. It gives me that little tick, that feeling, “Yeah, I’m doing the right thing.” I mean, most of the dishes I do post online are meals I eat myself. I don’t believe in food waste, so I would try and create dishes to be perfect and correct enough to post. To have people make it over and over again is truly is one of the best feelings.

So myself, I keep myself grounded. I live life like a day in day life. I’m now doing this full time. So I have a schedule that I stick to. I go to t he gym regularly, go for walks. I have fun with my friends.

I live a normal life, but I mean, I would probably be one of the most nosiest friends ever when it comes to your food. I’ll ask you what’d you have for dinner last week, or it’d be a random question. It’s just my mind ticking thinking, “Oh, what can I make with that?”

I used to work as a delivery driver for groceries before, I’ll be carrying the groceries to someone’s door, and instantly I’m looking inside that box thinking, “Oh, I can use that and that and make another recipe.” (laughs) So I have just of recipes just stored on my phone and where I have different combinations that I’m still trying. Most of them are working out and people are enjoying them, like me. I think today I just posted a jalapeno tofu, which… yeah, that was a random one as well!

So it’s just keeping myself grounded within it and just enjoying what I do. And obviously, take good care of yourself as well. So if you need a break, always just listen to your body and take the break.

Is there anything you’d like to share with our audience about veganism that you feel doesn’t get talked about enough?

What I would like to share with the community that doesn’t really get talked about enough is just be kind. Just be kind, because everyone has their own journey and it’s about being supportive.

If someone all of a sudden changes from veganism to something else, there’s a reason behind it. And it’s just about being supportive enough. It’s about the idea that every meal counts. So if someone might be in it 50%, just be kind to that person. I don’t like seeing trolling online, so I would just say just be kind to people because you never know what someone’s going through.

And there’s millions of people that actually eat a plant-based dinner. But I understand there’s a misconception about being plant-based and being vegan. So if someone’s fully vegan and in that lifestyle, then yeah, that’s a win-win. But if they’re just having a plant-based meal, that’s a win also. So don’t be too quick to judge, just be supportive of people because we’re all human at the end of the day, and if you want to be kind to animals, you’ve got to be kind to humans as well. So yeah, I mean it sounds quite weird, but it makes sense in my head! (laughs)

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Emma Levez Larocque of Plant-based RHN and featured Ebenezer Odeniyi.

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I’m a photojournalist; here’s how I advocate for animals using the power of imagery

I’m a photojournalist; here’s how I advocate for animals using the power of imagery

As part of our “Chat with a Vegan” series, Emma Levez Larocque sat down and spoke with Jo-Anne McArthur. Jo-Anne is a photojournalist and the founder of We Animals Media and is based out of Toronto, Ontario. We hope you find her experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Jo-Anne 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.


Hello, my name is Jo-Anne McArthur. I’m a photojournalist and the founder of We Animals Media, and I’m based in Toronto, Canada. 

How did you become vegan? How did it change your life?

I became vegan a little bit grudgingly. There was an opportunity at Farm Sanctuary in northern New York state to be an intern for a month and to work with rescued farmed animals. And I really wanted to do this. I was a vegetarian already and I was becoming an activist and I thought this would be a beautiful experience. However, you had to be vegan on the premises out of respect for the animals. 

And I thought this was very extreme, but I would do it because I wanted the experience. Little did I know that after 24 hours of being an intern at Farm Sanctuary, I felt really aligned with myself, my morals, the direction I wanted to go in life, which was to not harm anyone. What I found after 24 hours of being vegan is that I was happy that I hadn’t hurt anybody. 

I was a little scared, honestly, because I thought, oh, being vegan is to be ostracized and maybe to be a bit of an outcast. You know, I didn’t know, but I committed to it. Because I felt emotionally, psychologically, spiritually aligned, and it really did change my life. 

What were the challenges you faced in going vegan?

When I first became vegan, I anticipated a lot of discord between me and friends and especially family members who I had spent a life with eating animals, and I felt that I was going to be disrupting things and I’m a real people pleaser, so this worried me.  

I was worried that it would really inconvenience the people that I loved. But I was wrong about that. Of course, people need to make adjustments in their cooking when you go to their house, there are things like that that you tackle, but I decided not to make it a big overblown issue. I was like, yep, this is who I am. I’m a vegan. Let me help you with cooking. Let me tell you about all the wonderful things I eat. And I made it something joyous instead of something that was going to be stressful for me or for other people. 

And I practiced that. I can’t say that I was great at it from the get go, but over time, people understood that I was vegan. It was fine.  

In fact, when I go to restaurants or events and I’m the vegan at the table, it’s really neat to see people ask questions.

I’m eating differently. Why? And I answer those questions in just an open and joyful way. And I find that that brings people into the conversation about veganism and satisfies some of their curiosity and hopefully inspires other people to eat fewer or no animals as well.  

What is your favourite food to eat?

My favourite thing to eat – well, this is hilarious because it’s a cliche. 

I am a salad girl through and through and I will take big baking bowls and I will fill them with three different kinds of lettuces and proteins and some seeds or nuts and whatever’s in my fridge and make a really big, juicy, creamy dressing. My mouth is watering just talking about it. So I have a big salad like this every day. 

And then I would say my favourite go-to treat right now is vegan cauliflower wings, like buffalo cauliflower wings. Oh my gosh. My mouth is watering just talking about it. 

Discover plant-based recipes

Check out Plant University’s recipe library for tons of delicious recipes to get you started on your plant-based journey.

Recipe library

What is We Animals Media? Why did you start it?

I’m a photojournalist, and photojournalists always have stories that they want to pursue in the long term, and I wanted to cover animal issues. I wanted to photograph the invisible animals, as I call them – those we don’t give much thought to, the animals we eat and wear and use and, you know, medical research and so on.  

I called this project We Animals until I was starting to get a bit of funding, and then we started operating as a photo agency. More photographers were coming on. We were giving assignments, we were licensing work, and we realized we’re more than a project. We are a photo agency. And so we founded We Animals Media, and we launched that officially in 2019.  

What we do, essentially, is we make available images of invisible animals to anyone helping animals for free. 

To date, we have over 25,000 visuals that people can use to improve their campaigning and their messaging, whether they are an NGO or an activist or an academic.  

Why do you think images are such a powerful way to advocate for animals?

Images are a really powerful way to advocate for animals. It’s easier to engage someone in a split second with an engaging, a beautiful, a poignant image, even if it’s a difficult image that will grab people and lead them to the text, lead them to the information that you want them to know. 

What’s interesting about what we do is that we’re often photographing really difficult circumstances. But we have to do that in a way that makes people not want to turn away. And they might turn away, but we want them to look back again at the image and engage in it. 

And so what we do is we create poignant and visually arresting images that draw you in instead of push you away. 

What are some of the challenges in your work?

There are a lot of challenges with doing this work now. First of all, access.  

Unfortunately, animal photojournalists are not always welcome at the places that we want to document.  

There’s also the challenge of engaging people with the images that we capture. When we ask people to confront images of industrial farming, fur farming, animal abuse, we’re also asking them to confront their relationship with these animals and their cultures and traditions. So it is a big ask. I understand that.  

And that’s why when we show images, we include dialogue and conversation and information, because again, we don’t want people to turn away.  

We want to pull them into a conversation, a really important conversation. 

What advice would you give to someone finding it difficult to make a switch?

If you’re thinking about going vegan, just know that it’s quite joyful. 

That was my fear when I became vegan. I thought I would be ostracized and that it would be hard. But I have felt really, really great with the decision. I feel very healthy. There’s lots to eat anywhere I go now. There’s delicious food to eat, whether it’s a veggie burger at your local pub or Indian food or Italian food. 

So don’t be afraid, give it a try. Also, perfection is the enemy of the good. So, just do your best. 

Take the first step

Looking for a simple first step to transitioning your diet? Take the 21-Day Plant-Based Challenge from Plant University!

Take the challenge

What advice do you have for going vegan beyond food?

There are several ways that veganism was incorporated into my life slowly. Certainly, it was through leading with delicious food and sharing delicious food with people, but then there are other kinds of vegan choices that you can make. For example, adopting an animal instead of buying an animal when there are millions of dogs and cats and other animals who are just languishing in shelters. 

What I found when I became vegan is that I was thinking about animals in broader ways. I was thinking about the shelter animals. I was thinking about the needs of the urban wildlife. And so I started putting out water, that I see the squirrels and sometimes the raccoons drinking from. 

Animals have it hard in this human dominated world. We have taken over every aspect and every corner of the globe. And so my veganism led me to think just a lot more broadly about how I could help all animals. 

What do you find most rewarding about the work that you do?

The most rewarding aspect of my work is that as a frontliner who has now seen millions of animals in intense suffering, is that my efforts will make a difference because they do influence others when I speak up, whether it’s through what I’m eating or with my words or my photos. 

I know that that’s reaching people and I’m doing my best and some days are hard because the problems are massive and there’s a lot of suffering and there’s a lot of work to do, but that doesn’t mean that I or anyone else should stop. I think we need to just band together and bring more people into the fold. 

That is the joy of helping others and the joy of being kind to others in whatever actions we can take every single day. So that keeps me putting one foot in front of the other- hope and optimism and doing my best. 

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Emma Levez Larocque of Plant-based RHN and featured Jo-Anne McArthur.

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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 

Salads

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! 

Sushi 

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! 

How I get my kids excited to eat plants as a vegan mom

How I get my kids excited to eat plants as a vegan mom

Featured Author: Mercedes Decker

Hi, I’m Mercedes and these are my four kids – [Berkley, Cora, Sybil and Jake]. I’m going to share with you some tips and tricks to how to get your kids excited about plant-based eating.

We decided to become a plant-based family because it was nutritious. It ended up turning into more of an ethical reason because we started looking into animal agriculture. We didn’t want to take the baby cows away from the family. The moms, right? Just like us. There’s no difference from people or animals.

Tip #1: Get them in the kitchen

So one of the biggest tips I could give you to get your kids excited about cooking is to get them in the kitchen. Are you ready everybody? Yeah! Yeah! Let’s go! Pick your veggies!

Kid-friendly recipes

Tip #2: Teach them age appropriate tasks

A great tip to involve your kids in the kitchen is to teach them age appropriate tasks. Chopping. Peeling, licking – that’s not a task, is it?

Tip #3: Pair veggies with a favourite dip

Another tip to get your kids to eat their veggies is to pair them with their favourite dip. We like hummus. You can make your own or store bought is great. And then dressing or vinaigrette, we use this with salads or raw veggies.

Dip recipes

Tip #4: Make smoothies with your kids

Another great tip is to make smoothies. Kids love going to the freezer, grabbing out their favourite frozen fruit. We eat a lot of blueberries. throwing it in the blender with some chia seeds or flax seeds. They like to add either soy milk or water to make it really sweet. You can add orange juice and they really like blending that up.

Tip #5: Turn leftover smoothies into popsicles

And the leftover smoothies can also be used for popsicles. If you have popsicle molds, throw the leftover smoothie in there, pop it in the freezer and the kids can enjoy it the next day for breakfast.

Tip #6: Use leftover jars to store dry produce

When we went plant-based, I decided to switch everything into jars so they were easy to see and the kids like coming and grabbing something for the smoothies, lids that the kids can get into too is an awesome thing. Your local thrift store has probably tons of jars.

Tip #7: Try baking with plant-based ingredients

Another easy win for us is baking in the kitchen. Kids love licking spoons. And a cheap and easy swap in baking is to add ground flax in to replace your eggs. What do you guys like to bake? Muffins, brownies, cakes, more muffins. Apple pies, cupcakes, brownies. Black bean brownies is another hit in the family because you kind of can hide the bean in there. And it’s a good protein boost.

Plant-based baking

Find simple substitutions to make your baking plant-based and delicious!

Baking swaps

Tip #8: Don’t get discouraged

Don’t get discouraged if your kids don’t like the veggies the first or second time they try. Sometimes it can take up to 15 attempts to get your kids to eat the veggies. Don’t give up and keep on persevering. They will try it eventually. I also like coming together and making food together. And it’s kind of just become a way to connect with your kids. And enjoy spending time with them.


If you’re interested in learning more after watching this video, you can find great resources on Vancouver Humane Society’s Plant University platform. And subscribe to get involved in Vancouver Humane Society’s work to help animals, people, and the planet.

Hope you guys learned some tips and tricks to get your kids excited about plant-based nutrition. Remember that it’s a journey, not a destination. So have fun. Good luck. Bye.

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I’m a family doctor; here’s what I tell my patients about going plant-based

I’m a family doctor; here’s what I tell my patients about going plant-based

As part of our “Chat with a Vegan” series, Emma Levez Larocque sat down and spoke with Dr. Jules Cormier. Jules is a family doctor in Dieppe, New Brunswick. We hope you find his experience and advice helpful no matter where you are on your own plant-based journey.

You can follow Jules 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.


My name is Dr. Jules Cormier. I’m a family doctor practicing family medicine, lifestyle medicine, and skin surgery, and I’m based out of Dieppe, New Brunswick, on the east coast of Canada.

Why did you go vegan?

I became vegan after about 12 to 18 months of transitioning towards a plant-based diet and this changed my life considerably, considering that I was suffering from asthma, eczema, urticaria, and cholinergic angioedema. which can also be called exercise induced anaphylaxis. So, I transitioned to a plant-based diet for health reasons at the beginning.

But after about a year, once I was fully transitioned, I started to connect even more with the ethical side of it. And after watching Dominion online, I decided I wanted to be 100 percent vegan, and I never looked back since then. That’s been more than a decade now.

What was your biggest challenge in becoming plant-based?

When I went plant-based, my biggest challenge was probably trying to navigate my small town.

 I’m from a small fishing village. So, telling people that you’re not consuming any animal products when you’re surrounded by fishermen and hunters was difficult for me. For a long time, I actually kept it quite secret until at some point I just couldn’t keep a secret anymore. So, just telling everyone around me was probably my biggest challenge.

And after that, well, it was accessing vegan food and plant-based options while eating out because when you’re from a small, small town, the plant-based options aren’t as refined. It was difficult to eat out and travel around from where I live, but once I was at home, I was good to go.

How did you overcome the challenge of eating out, or is it still difficult?

When I started about in 2012, it was more challenging and we found ourselves very often looking at menus beforehand and even emailing restaurants and calling chefs to see if they could prepare vegan options for us. And to my surprise, most of them could easily accommodate us. Nowadays, the vegan movement has grown exponentially.

I don’t meet that much resistance when eating away from home now. It was mostly when traveling that we’ve seen our challenges.

Even if the options aren’t plentiful, at least there were one or two options at most places where we used to go.

Find plant-based businesses

Check out Plant University’s Animal-free Shopping & Eating Guide to find restaurants, shops, and more near Vancouver.

Local businesses

How do you work to spread the message about plant-based diets?

I try to spread the message about plant based diets and the vegan lifestyle pretty much everywhere I go. I have a website called Plant-Based Dr. Jules.

For the general public, I regularly publish free information about tips and tricks on how to transition. I want to make sure that people do it in a healthy way. I do most of that through my social media platforms. At work, I work at a teaching clinic where about 80 percent of future doctors will at some point come through our doors during their medical training. So, I try to have a trickle down effect where I can talk about plant-based lifestyle and ethics and climate change to future doctors, hoping that they’ll then talk to their patients about that.

Also, I have about 15 other doctor colleagues who are super open minded and a lot of people once they’ve read the data on the differences that a plant-based diet can make for health or for the climate, they’re a lot more open to changing. I know that if we can have the medical professionals on board and they can trickle that information down to their patient, I think we can reach a lot more people that way.

How do you encourage your patients to learn about plant-based diets?

I encourage my patients to learn about plant-based diets by simply looking at the data, which often shows that lowering your amount of animal products on your plate is often correlated to reduce risk of most of our chronic diseases. And as a doctor, I’m seeing these chronic diseases daily. So sometimes just linking their health conditions to what they’re putting on their plates is a way to kind of educate my patient on having a more plant-predominant diet.

Now, that being said, I send them to my website very often for free information on how to transition. I send them to my free recipe book, and I give them tips and tricks on how to substitute animal products and replace them with plants.

What advice would you give to someone who is finding it difficult to make the switch?

For someone who’s thinking about going vegan and finding it hard to make a switch, I’d suggest two things.

First of all, I’d say surround yourself with resources of like-minded people. When I started on my vegan journey, I subscribed to YouTube channels, to vegan community groups on Facebook, I watched documentaries. I got educated on all the facts.

My other tip would be start low and go slow.

 It took me about 18 months probably to make a full transition. Within about 12 months, I had almost no animal products on my plate anymore, but I say small incremental changes will add up over time. It’s not about what you’re removing from your plate at the beginning.

That’s the way I transitioned and this way I felt a lot less friction with my daily life by just kind of making small steps in the right direction.

Take the first step

Looking for a simple first step to transitioning your diet? Take the 21-Day Plant-Based Challenge from Plant University!

Take the challenge

What is the biggest challenge you hear about and how do you help people address it?

One of the biggest obstacles in the way of people that want to change is simply our food culture. For a lot of people where I’m from, animal products is simply part of our culture. I very often refer back to the 2019 Canadian food guide, which was based purely on science, because there’s a lot of old traditions and culture that goes into the way that people eat. And unfortunately, people still think that you need meat to be healthy and you need meat to have muscle.

 For a lot of people, it’s just lack of education. So, find solace in knowing that kind of the Canadian government is backing us by having a plant-predominant food guide. I think that that gives a lot of credibility to the movement. I think the Canadian food guide for a lot of people is the way to start.

It at least opens up their eyes to, it’s not just vegan propaganda. There’s a lot of signs behind why we should be eating a plant-predominant diet, regardless if you connect with the ethics of it or not.

What is the Plant-Based Academy?

The Plant-Based Academy is a project that I’m working on. It’s a mix of a podcast, my blog, and an online e-course that people can take and provides them with video lessons on how to transition towards a plant-based diet, step by step. I’ve been working on that for over a year and my goal is to publish it in 2024. Hopefully that can be a great resource for people that want to have the A to Z transition towards a plant-based diet.

What do you find most rewarding about the work that you do?

The most rewarding thing about promoting plant-based diets are the success stories. I mean, just today I had a patient with chronic abdominal pain that said, I just changed my diet and my symptoms went away. We’re talking about a patient that had undergone x-rays, ultrasound, CT scans, blood work- too many investigations where the issue was simply his diet.

And regularly I get messages of people on my Facebook and Instagram of how just making small changes has drastically improved their lives. I mean, I have patient getting rid of their CPAPs because they lost weight on their plant-based diets. I have patients reducing or even removing antihypertensive medication because they changed their diet.

So, I get that validation right from my patients that tell me about the success they’re having in either managing or even reversing some of their chronic medical conditions, basically through diet and through evidence-based plant-based nutrition.

This interview from PlantUniversity’s “Chat with a Vegan” series was hosted by Emma Levez Larocque of Plant-based RHN and featured Dr. Jules Cormier.

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Adapting meals to be plant-based episode 2

Adapting meals to be plant-based episode 2

Featured Author: Alicia MacGregor

Hi everyone, my name is Alicia, and I’m excited to be here with you today to share my passion for healthy and delicious plant-based meals.

Today for the Vancouver Humane Society’s Plant University platform, we’re making a Pastel De Choclo, and it’s a traditional Chilean dish that my mom used to make when I was little and it’s very similar to a shepherd’s pie, where there’s a savoury base and instead of a mashed potato topping, it’s actually a corn meal kind of prepared topping.

Today we’re going to be using mushrooms and onions for the base. She used to actually put raisins in it, so I have eliminated the raisins all together because I don’t like them.

When I did the full switch to a plant-based diet, I really noticed a big improvement in my skin. I used to get a lot of acne, and I realized that my skin cleared up and my complexion became a lot nicer. So when you’re making a switch from a meat-based diet to a plant-based diet, you’ll notice that it’s actually quite simple to simply replace the meat option for vegetables. And you simply need to choose the vegetables with complex carbs, high in protein, high in fiber. It can actually create really original flavour profiles for you that can be even better than the original recipes were.

If you’re interested in learning more after watching this video, you can find great resources on VHS’s Plant University platform and subscribe to get involved with VHS’s work to help animals, people, and the planet.

So let’s get started.

Pastel de Choclo

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Total Time 1 hour 30 minutes
Servings +

Ingredients
  

  • 1 acorn squash

Corn topper

  • 5 cups corn (6 corn on the cob or 1 bag frozen corn)
  • 2 tbsp cornmeal
  • 1 bunch basil (10 leaves)
  • 2 tsp salt
  • 1 tsp pepper
  • 1 tsp paprika
  • 1.5 tbsp coconut oil
  • crushed walnuts

Veggie Bottom

  • 2 tsp olive oil
  • 3 small/medium onions, diced
  • 1 tsp ground cumin
  • 1 tsp salt
  • 2 tsp pepper
  • 1 can lentils (or equivalent soaked lentils)
  • 2.5 cups mushrooms, diced small
  • 1 sprig rosemary
  • 1 tbsp apple cider vinegar
  • 2 tbsp balsamic vinegar
  • 1 vegetable bouillon cube
  • 1 tbsp paprika
  • black or kalamata olives, sliced
  • cayenne (optional)

Instructions
 

Acorn squash

  • Preheat oven to 425 degrees.
  • Slice acorn squash in half and remove the seeds and pulp from the inside.
  • Slice squash in 1/4 thick rounds.
  • Lay squash on baking sheet and baste with olive oil and cayenne pepper if using.
  • Bake until squash is soft and lightly browned.
  • Remove from oven and let cool.

Veggie Bottom

  • Heat a pan over medium heat and sauté half an onion.
  • Once onion is translucent, add the diced mushrooms, salt, pepper, and apple cider vinegar. Cook until mushrooms have reduced.
  • Once the mushrooms have reduced, add the rosemary leaves and balsamic vinegar. Cook for 4 minutes and then add the lentils (if canned rinse and drain fully) and bouillon cube dissolved in 3/4 cup water (or if using soaked/drained lentils, 1 1/4 cup water).
  • Stir in the rest of the onion, ground cumin, paprika, and additional salt and pepper to taste. Cook until lentils are fully soft and the mixture is moist.
  • Turn off heat.

Corn Topper

  • If using fresh corn, boil corn cobs until corn is al dente (not fully soft). Let the corn cool and then use a knife to slice all corn from husk.
  • In a large pot heat and cook corn until soft. Add coconut milk, basil, salt, pepper, paprika, and continue to cook, occasionally stirring for approximately 10 more minutes.
  • Blend the corn mixture with a hand mixer on pulse. Make sure to leave some chunkier parts.
  • Add cornmeal and continue cooking over medium heat for 5 minutes. Consistency should be firm.
  • Taste and adjust seasoning to taste. Cool and then serve. It will thicken slightly when cool.

Assembly

  • In baking dish, layer the veggie bottom as a base, filling the bottom of the dish.
  • Add a layer of acorn squash on top of the veggie mixture and olives sprinkled over the top.
  • Cover the squash layer with the corn topper.
  • Sprinkle crushed walnuts over top.
  • Bake until slightly brown.

Notes

Recipe Cost Breakdown

Ingredients
Quantity
Measure
Cost
Corn
5
Cups
3.49
Cornmeal
2
Tbsp
0.14
Basil
1
Bunch
3.29
Salt
2
Tsp
0.01
Pepper
1
Tsp
0.11
Paprika
1
Tsp
0.06
Coconut oil
1.5
Tbsp
0.69
Olive oil
2
Tsp
0.16
Onions
3
Each
3.90
Ground cumin
1
Tsp
0.18
Salt
1
Tsp
0.006
Pepper
2
Tsp
0.22
Lentils
1
Can
1.79
Mushrooms
2.5
Cups
3.49
Fresh Rosemary
1
Sprig
0.15
Apple Cider Vinegar
1
Tbsp
0.02
Balsamic Vinegar
2
Tbsp
0.30
Vegetable bouillon cube
1
Each
0.75
Paprika
1
tbsp
0.17
Total
 
 
18.93
Cost per serving
 
 
6.31
Tried this recipe?Let us know how it was!

And there you have it. A delicious and healthy pastel de choclo. It’s filling and full of flavour and is packed with complex carbohydrates.

If this is the first time you’ve seen a plant-based recipe being made, you can check out some more options on the Vancouver Humane Society’s Plant University platform.

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