Most traditional Halloween candies and chocolates have animal-based ingredients like dairy and gelatin, but eating plant-based doesn’t mean you have to lose your holiday sweet tooth! These tasty vegan Halloween treats are easy to make and enjoy at home.
Vegan Caramel Apples
Caramel apples are a classic Halloween treat! This plant-based version uses just five ingredients for the homemade caramel topping and comes together in 20 minutes.
Tip: If you don’t have cream of tartar on hand, this recipe suggests that you can swap it out for lemon juice.
Looking for an even quicker snack? Try this five-minute caramel dipping sauce for your apple slices. One reviewer raves: “So I just tried this with some Granny Smith apples and it is AMAZING! We topped it off with pecans. It’s nice, rich, and sweet but not overly sweet. This is my new sub for ice cream and all things fruit!”
These are my go-to recipe fall cookies, with or without the frosting! The recipe uses simple ingredients like canned pumpkin for the perfect cozy flavour and texture.
Tip: While pumpkin is the star of this recipe, you can also use it in lots more plant-based baking! Use 1/4 cup canned pumpkin in the place of 1 egg to keep your recipe moist and sweet.
This recipe uses dairy-free dark chocolate for a plant-based take on an easy classic. The recipe is super customizable, so you can swap out the cranberries and walnuts for your favourite healthy trail mix ingredients.
This recipe uses a uses a versatile cupcake base topped with three unique designs to turn your kitchen into a monster mash! See the instructions to learn how to bake the cupcakes and decorate a ghost, bat, and Frankenstein’s monster.
Getting plant-based meal options on your menu is a great first step. Now it’s time to market those items and make sure everyone has a chance to try them out! Below are eight ways to market your plant-based dishes.
#1: Consider placement in the cafeteria line.
Try making plant-based options easier to choose by putting them from and centre.
#2: Make the default dish fully plant-based.
Try doing this whenever possible in order to make it easier for people to choose plant-based meals, as opposed to the opposite where they need to know how to modify options to make them plant-based.
#3: Make “grab-and-go” options plant-based.
This helps make the plant-based choice the convenient choice, and also showcases what a complete plant-based dish can look like.
#4: Offer a promo/incentive on plant-based items.
Consider offering a slight discount, a punch card, or a draw for a gift card. This can help create excitement around choosing more plant-based options.
#5: Offer a sampling of a new plant-based item.
Offering samples can be beneficial to gain client feedback and to help promote new items. (Contact VHS for help!)
#6: Make plant-based foods a part of your institution’s animal welfare/sustainability/health goals.
Share this with staff to help reinforce the social benefits of your effort to offer more plant-based foods. Helping staff understand the “why” will create more support. (Contact VHS for a presentation!)
#7: Don’t hide plant-based dishes in a separate section on your menu.
Make plant-based dishes a part of your regular menu (e.g. Beyond burgers are sold in grocery stores next to beef burgers and plant-based milks are sold next to dairy milk)
#8: Names and descriptions of dishes are important.
Research suggests against labeling dishes as “vegetarian” or “vegan”, because it suggests those dishes are only for those who identify as veg or vegan. Instead, consider using a symbol (like a leaf) to indicate a dish is suitable for vegans.
Highlight the origin of a dish – Think Chicago-style pizza or Texas BBQ. Leveraging a food’s origin is a powerful tactic to create positive associations with a product. eg. Instead of “Low Fat Vegetarian Black Bean Soup” choose “Cuban Black Bean Soup”, or instead of “Meat-Free Breakfast” choose “Field Grown Breakfast”
Flavour-based naming – highlight what a dish will taste like to increase the sensory appeal of plant-based dishes. Eg. ‘Smoky Soul Chili’, ‘Fiery Jerk Jackfruit’.
Use positive and indulgent descriptors:
Studies show that positive terms and narratives like “fresh”, “seasonal”, “farm to table”, “slow-roasted” are better received than language like “reduced calorie”, “lighter choice”.
Use indulgent terms like “creamy”, “warming”, “crunchy”, “smooth” and “sticky”.
Video library
Check out the video library on our PlantU Platform for more educational content about the benefits of a plant-based diet.
Increasing your operation’s offering of plant-based menu items makes good business sense – it leads to more inclusive menus (more people can enjoy a plant-based dish than a vegetarian or meat-based dish) and can complement corporate social responsibility goals by reflecting a commitment to protecting animal welfare, the planet and public health.
Below are 4 tips for featuring plant-based dishes:
01
Start by examining your current menu.
Are there any options that can easily be modified to be fully plant-based (containing no animal products)?
02
The key to a great plant-based dish is flavour and familiarity.
Many of us are already consuming plant-based meals without even realizing it! Global cuisines from Indian, to Chinese, to Mexican, to Italian feature flavour-packed plant-based recipes. Consider offering familiar dishes, such as pasta primavera, black bean burritos, stir fries, chili and coconut milk curry. Other popular dishes can often be made fully plant-based with just minor tweaks to the recipe.
03
Tap into current food trends.
Eg. “The Bowl” – a grain, legume, vegetables and a flavourful sauce. That’s all you need to make a filling and delicious dish, and the options are endless (eg. Thai soba noodle bowl with peanut sauce, Mexican sweet potato bowl with a cashew lime cream, Crispy chickpea bowl with lemon tahini dressing, sushi bowl, falafel bowl, etc.)
04
Explore cooking techniques.
Explore how cooking techniques that are often applied to meat-based dishes can be utilized in making a plant-based dish. For example, marinating, searing, grilling, BBQ and smoking.
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.
