as opposed to traditional meat
proteins, and increasing fruit
and vegetable intake to half your
plate. Whole grains and healthy
fats are encouraged, while
saturated fats and processed
foods are discouraged.
This spring I took to my
cupboards in an eff ort to
reduce or eliminate any foods
containing animal products and
replace them with plant-based
alternatives. I will never be a
hardcore vegan but I am ready
to adopt a healthier, more plant-
based diet.
Many of the staples in my pantry
such as fl our, rice, rolled oats, and
nuts are naturally plant-based.
While you would think sugar is
vegan, it may not be. Cane sugar
(most white sugar) is refi ned using
bone char, and although it does
not contain bone char in the end,
it’s not considered vegan. Beet
sugars are a better bet. Look for
raw and organic sugars if you want
to be sure.
Most dry pastas are vegan, but
watch for hidden eggs (albumen).
Boxed and canned goods will
often harbour dairy products
(casein, lactose, whey).
Unfortunately, although
cacao is vegan, most chocolate
isn’t. It’s usually made with any
combination of milk, milk fat, milk
solids, whey, and casein. Vegan
options exist, and if you’re handy
in the kitchen, it’s not diffi cult to
make a dairy-free chocolate bar.
If not, there are some commercial
options, just read the ingredients.
I like to add protein powder
to my smoothies and breakfast
oatmeal, so I switched my whey
protein for hemp and pea protein.
It’s a little more pricey but a good
vegan option.
When it came time to clean out
the fridge I was more than ready
to rid myself of years-old sauces,
forgotten cheeses, and containers
of mystery food in the deep back. I
also got rid of a half carton of eggs
and the last stick of butter. There
are commercial egg replacement
products, but in many recipes
an egg can be substituted with
applesauce or bananas.
I carefully examined my
salad dressings in search of egg
products and found them in the
Caesar dressing. I wasn’t ready
to throw out every bottle in the
fridge but I decided to no longer
purchase products with added
sugars. I’ve since bought a sugar-
free ketchup and an egg-free
mayo substitute.
All in all, most of the changes
were easy to make. The best bet
is to buy whole foods whenever
possible and read labels carefully
when buying packaged foods.
Easy peasy, no longer cheesy. ●
I don’t hate lettuce and tomatoes — it’s just
that I usually prefer them between two pieces
of toast accompanying a whole lot of bacon.
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