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Vegetarianism

Vegetarianism

Vegetarianism for Every Taste

These days, there are many types of plant-based diets, with vegetarian, vegan, and flexitarian being the most popular.

Vegetarian excludes all animal products, but includes milk and eggs, and some vegetarians also include crustaceans and fish on occasion.

Vegan or strict vegetarianism excludes all animal-derived products, so no meat, milk, eggs, or honey.

Veganism is also a lifestyle. In addition to no longer eating animal derived food products, vegans refrain from buying or using any animal-derived product such as fur, leather, or wool.

Flexitarian or semi-vegetarian does not completely exclude meat, but only includes it in small quantities.

Protein in all its shapes and sizes

Protein is essential for a healthy body as it serves to shape muscles, oxygenate cells, strengthen nails and hair, and provide energy.

Protein can be found in varying proportions in several foods and is a big part of the plant-based world. There's protein in whole grains, nuts, and legumes including soy and peanuts (yes, even though they have the same nutritional profile as nuts, peanuts are legumes!). Eggs and dairy products are also important sources of protein.

There's even a whole line of "fake" animal-derived products including fauxmage (vegan cheeses) and veggie meats, which imitate ground meat or deli meat.

All these products are precious allies if you want to switch to a more plant-based diet!

Soy

There are many ways to enjoy soy. It comes as tofu, tempeh, roasted soybeans, or edamames.

tofu

Tofu

Tofu is made from soybeans and has a very neutral flavour so it’s best to marinate it to give it the taste you want. You can also find seasoned, smoked, or hot tofu that doesn’t need to be marinated on grocery store shelves!

Tofu comes in various textures: extra-firm, firm, semi-firm or soft (silken). Extra-firm, firm, or semi-firm tofu is used for salty dishes, while soft tofu is used for desserts or smoothies.

Tempeh

Tempeh is made from fermented soy and contains protein, fibre, and iron. Its flavour and texture sometimes require a bit more work, so it's usually sold already seasoned. It tastes best in a stir-fry, sandwich, or salad.

Edamames

Edamames are bright green soybeans that are still unripe. They're loaded with fibre and protein, and often have a bit of a crunch!

Edamames are eaten cooked. Simply add frozen to boiling water and cook for 5 minutes. Once cooked, you can eat them plain or even in a salad or your favourite poke bowl recipe.

LEGUMES

Dried or canned, legumes are highly versatile: enjoy them in soups, in salads, or even puréed. They’re delicious many different ways! They are high in fibre and protein, and are known for their nutritional properties, not to mention their highly affordable price!

Chickpeas

Chickpeas

Chickpeas are an easy-to-cook crowd favourite! With their relatively mild flavour, they can easily be added to a ton of recipes, such as hummus, couscous, falafel, and many more! Chickpeas contain approximately 12 g of protein per 250 mL (1 cup). Soak dry chickpeas in three parts water overnight. For canned chickpeas, simply rinse before cooking.

beans

Beans

Beans are colourful legumes: they come in white, black, or red varieties! Black beans, a favourite in South American cuisine, are featured in Mexican, Cuban, and Brazilian dishes! They contain approximately 15 g of plant protein per 250 mL (1 cup). They are delicious in savoury recipes, but can also be used in desserts. They go totally undetected in brownies!

lentils

Lentils

Lentils are the perfect option for cooking legumes without worrying about soaking, because this step is not required. They can be cooked right after being rinsed. They double in volume when cooking and contain approximately 19 g of protein per 250 mL (1 cup). Lentils have different textures depending on their colour: brown, green, or orange.

SEEDS AND NUTS

Seeds and nuts are valuable allies of good health. They might be small, but they’re packed with nutrients and easy to add to any menu! For better preservation, it is best to store them in the freezer. In fact, due to their fat content, they oxidize rapidly, giving them a subtle rancid taste!

Nuts

Nuts

Nuts are filling and delicious in salads, or simply as a snack with fruit. They are very nutritionally balanced and contain protein, fibre, healthy fat, and a multitude of vitamins and minerals. You have everything to gain from adding nuts to your diet!

Seeds

Seeds

Seeds are an easy solution for adding protein to your breakfast! Boost your muffin recipe by adding sunflower seeds, add 30 mL (2 tbsp.) of hemp seeds to your smoothie, or add pumpkin seeds to your granola bars. The options for adding seeds to your diet are endless!

The "fakes"

Nowadays, there are more and more products out there offering an alternative to meat or cheese.

Since vegans eat nothing derived from animals, period, cheese is excluded from their diets as well. Some fauxmages are made from nuts or coconuts and then flavoured with spices. These veggie cheeses generally contain nutritional yeast to give them a little cheesy taste. They can be prepared like cheese.

Veggie meats are also a nice alternative to ground meats, deli meats, and sausages. Since they’re often made from soy or wheat protein (gluten), vegetarians can enjoy veggie hot dogs or top their pizzas with fake pepperoni.

NEW PLANT PROTEINS

Brand new products have just entered onto the food market! LightLife, Beyond Meat, and Vegeat offer products similar to ground beef, but that are made entirely from plant sources. Contrary to its competitors, Vegeat develops their products in Quebec, in Saint-Hyacinthe. They contain no gluten, soy, or GMOs, and are made from yellow-pea protein.