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Northern Table: Canada’s food guide and plant-based proteins

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closeup of a persons hand holding tortilla filled with plant based foods
The new Canada’s food guide suggests eating more plant-based proteins (like this cauliflower-bean taco), and less meat.

There’s been a lot of buzz about plant-based proteins lately! The new Canada’s food guide encourages Canadians to enjoy a variety of foods, and to choose proteins that come from plants more often. This includes foods such as:

  • Beans
  • Chickpeas
  • Lentils
  • Nuts and seeds
  • Peanuts
  • Products made from these foods, like hummus, tofu, nut butters, and fortified soy beverages

In a previous blog post, Amelia Gallant shared some great tips and recipes, and discussed the benefits of eating more plant-based proteins. She also pointed out that plant-based eating means different things to different people, and that it doesn’t mean having to forgo all meat or dairy products. For most people, taking small steps to include more of these foods will be a more enjoyable and sustainable approach.

What might this might look like in real life? I asked a few Northern Health colleagues to share what eating plant-based proteins means for them. Here’s what they had to say:

Partial or full substitutes for meat

“For our family, it means adding lentils with our rice in the rice cooker (only split lentils, otherwise it won’t cook in time!), using tofu in saucy dishes, and adding beans and lentils in soups, stews, or pasta to partially or fully substitute for meat. We’ve found that by using plant-based proteins, you can have meat more for flavouring rather than bulk, which helps expenses and the environment.” – Scott Christie, Environmental Health Officer

Not what I grew up with

“I’ve started to use more beans – black bean brownies, mashed black beans with ground meats to add volume, black eyed peas in stews. Most of these were not served when I was growing up in southern Ontario. I remember … meat and potatoes kind of meals.” – Valerie Preston, Regional Administration Support

Not just for vegetarians

“I’m certainly not a vegetarian, but I do enjoy plant-based proteins and serve them for my daughters as well. I started doing this originally for economic reasons, but found that I enjoy the taste and texture differences. I particularly enjoy hummus, natural peanut butter, tofu, chickpea and lentil soups, chia seeds, and hemp hearts.” – Nathan Hoffart, Speech Language Pathologist

An opportunity to try new things

“For me, it means tasty opportunities to be creative and try new things, as well as enjoy some old favourites. One of our current favourites is roasted cauliflower and lentil tacos. We also like modifying family favourites (e.g., lentil shepherd’s pie), making small modifications (e.g., red lentils to spaghetti sauce, beans or nuts on top of salad), and enjoying old favourites (e.g., peanut butter smeared on apple slices, baked beans, pea soup, etc.)” – Flo Sheppard, Registered Dietitian

Learning as a family

“For my family, it involves meal planning and finding inspiration in cookbooks and websites, and asking others for recipe ideas. I like to involve my two children in different ways … as I find this increases the chance that they will try and enjoy a variety of plant-based foods.” – Dana Vigneault, Regional Nursing Lead, Injury Prevention

What strikes me most about these quotes is that people value plant-based proteins for much more than just their nutritional benefits. We heard:

  • Taste
  • Texture
  • Environmental impact
  • Budget
  • The opportunity to try new things and teach new skills

Now, it’s your turn! Tell us what eating plant-based proteins means to you?

For more blog posts that explore the new Canada’s Food guide, see: