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Plant-based food innovations

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Plant-based burgers and nuggets on plates.

According to Statista, 50 to 72% of Canadians say that it’s a positive choice to eat more plant-based foods. Food companies are listening. At this year’s Restaurants Canada show in Toronto, plant-based food innovations were indeed THE biggest trend.

Here are a few of the plant-based foods I spotted at the show.

Ecoideas – Plant-based Chunks

A package of fava and pea protein plant-based chunksThese dried chunks are vegan, gluten-free and made from organic fava and pea protein concentrate. After soaking the chunks in hot water, they’re ready to use in recipes. The company also produces plant-based crumble and jackfruit cubes/shreds.

Nutrition info for 3/4 cup serving: 130 calories, 1.5 g fat, 11 g carbohydrates, 5 g fibre, 1 g sugars, 19 g protein,  0 mg cholesterol, 180 mg sodium, 15% DV potassium, 4% DV calcium, 19% DV iron (DV= Daily Value).

 

PLANT UP – Plant-based Shawarma Bites

A package of plant based shawarma bitesMade from soy protein and chickpeas, these little bite snacks pack in a blend of Middle Eastern flavourings. The company partnered with chefs around the world to create a range of products including plant-based Asian dumplings, Thai Basil Chik’n, and Butter Chik’n Bites.

Nutrition info for 7 plant-based Shawarma bites: 150 calories, 7 g fat, 24 g carbohydrates, 2 g fibre, 3 g sugars, 8 g protein, 0 mg cholesterol, 420 mg sodium, 1% DV potassium, 2% DV calcium, 19% DV iron (DV = Daily Value).

 

Plantropy – Jackfruit Pepperoni

A package of jackfruit pepperoni

Jackfruit is a tropical fruit with a meat-like texture. It’s a common ingredient used in plant-based alternatives to meat. Pea protein is added to boost the protein content. The company also offers jackfruit dumplings, nuggets, kebabs and pulled jackfruit.

Nutrition info for 20 pepperoni slices: 180 calories, 14 g fat, 9 g carbohydrates, 2 g fibre, 6 g sugars, 5 g protein, 0 mg cholesterol, 430 mg sodium, 7% DV potassium, 3% DV calcium, 17% DV iron (DV= Daily Value).

 

Woop 4 – Plant-based Fish

A package of plant-based mahi mahi fish

Made from rice protein, canola oil, flaxseed oil and konjac, this fish alternative requires no cooking. Sweet potato and carrot powder are added to mimic the colour of fish. The product is marked as allergy-free and can be used in sushi, sashimi and poke dishes.

Nutrition info for 125 g serving: 120 calories, 9 g fat, 4 g carbohydrates, 0 g fibre, 1 g sugars, 5 g protein, 0 mg cholesterol, 180 mg sodium, 1% DV potassium, 10% DV calcium, 7% DV iron (DV= Daily Value).

 

Are you interested in eating plant-based foods? Would you try these products? Let me know in the comments.

This information is for educational purposes only. This is not a sponsored post and not intended to be an endorsement of these products.

 

 

BBQ Tofu Burger

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Shredded tofu burger on a sesame bun.

BBQ Tofu Burger

This is a fantastic recipe whether you're new to tofu or have been enjoying tofu for a while. The tofu is grated and baked. Make sure to use extra-firm tofu for the best texture and results.
Print Recipe Pin Recipe
Course Main Course
Cuisine Vegan, Vegetarian
Servings 4

Ingredients
  

  • 1 350-400 g block of extra-firm tofu
  • 1 tbsp vegetable oil (e.g. canola oil)
  • 1 tbsp soy sauce
  • 2 tsp chilli powder
  • 1/2 tsp paprika or smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 cup BBQ sauce
  • 1/2 cup water

Instructions
 

  • Preheat oven to 350F. Lightly grease or line a large baking tray.
  • Drain off any excess water from the tofu and pat dry. Use the large side of a cheese grater and grate the tofu into shreds.
  • In a large bowl, combine oil, soy sauce, chilli powder, paprika and garlic powder. Add the shredded tofu and gently mix so that the tofu is all coated.
  • Spread the tofu in an even layer on the prepared pan. Bake for 28-33 minutes until the tofu is browned. Stir the tofu half-way through cooking.
  • Heat the BBQ sauce and water. Stir in the baked tofu. Serve hot on a bun and add your favourite toppings. Or enjoy in tacos or a lettuce wrap.
    [Recipe is a slight modification from ItDoesn'tTakeLikeChicken.com]
Keyword BBQ tofu, tofu, tofu burger

Chickpea Lettuce Wraps

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Two lettuce leaves each filled with a mixture of chickpeas, mango, tomatoes and onions .

Chickpea Lettuce Wraps

Here's a fresh and colourful plant-based meal! Bonus: It's a no-cook recipe that's ready in less than 10 minutes!
Print Recipe Pin Recipe
Course Main Course, Salad, Snack
Cuisine Vegan, Vegetarian
Servings 4

Ingredients
  

  • 1 cup canned chickpeas
  • 1 head Boston or romaine lettuce
  • 1 mango or orange or peach, diced
  • 1 cup grape tomatoes, quartered
  • 1/2 cup red onion, diced
  • 1/4 cup cilantro leaves, chopped
  • salt and pepper to taste

Dressing

  • 1 lime, juiced (about 2 Tbsp)
  • 1 tbsp olive oil
  • 1 tbsp sugar
  • 2 cloves garlic, minced

Instructions
 

  • Rinse and drain the chickpeas. (Or save the bean water - also called aqua faba - for another recipe.)(Use any leftover chickpeas for another salad or stew.)
  • Wash and dry lettuce leaves.
  • In a large bowl, combine chickpeas, mango / orange, tomatoes and red onion. Toss in cilantro.
  • In a small bowl or measuring cup, whisk the dressing ingredients.
  • Add dressing to the chickpea mixture. Toss gently to coat. Season with salt and pepper to taste.
  • Scoop the chickpea mixture into a lettuce leaf. You may also add lettuce into the chickpea mixture to make a salad. Enjoy!

Notes

Adapted from a recipe by the Canadian Pulse Industry.
Keyword chickpeas, plant-based, vegan, vegetarian

Food Innovation Winners at the SIAL 2019 Show

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One of my favourite food shows is SIAL – it’s the premier event for food innovation and food inspiration. Here are just a few highlights from this year’s event in Toronto.


Winners of the SIAL Innovation Contest
It’s always exciting to see the winners unveiled at this 12th annual international competition. This year’s three grand-prize winners are:

• GOLD Grand Prize – Vegan Keto Buns by Unbun Keto Foods: Described as 100% plant-based, these buns are made with almond flour, pumpkin seed protein powder, coconut flour, psyllium husk, flax meal and chia seed meal. According to the company’s website, the buns are gluten-free, vegan, keto, grain-free, starch-free and paleo. Each bun (87g) contains 260 calories, 18 g fat, 2 g saturated fat, 14 g carbohydrates, 11 g fibre, 1 g sugars, 11 g protein and 370 mg sodium.

• SILVER Prize – Yummy Doh Raw Cookie Dough: It’s exactly what it’s says it is – a vegan cookie dough that is safe to eat raw (there’s no egg product) and can also be baked into cookies. Made with heat treated enriched wheat flour, a 2 Tablespoon serving contains 120 calories, 6 g fat, 1 g saturated fat, 16 g carbohydrates, 1 g fibre, 8 g sugars, 1 g protein and 120 mg sodium.

• Bronze prize – ICE Oat-based Coffee: This innovation is an oat-based coffee drink that’s made from oats and cold pressed sunflower oil. It’s marketed as a dairy-free, vegan drink for coffee lovers. The cylinder-shaped cardboard package is cool! In 100 mL, the nutritional profile is 54 calories, 1.2 g fat, 9.6 g carbohydrates, 4.8 g sugars, 0.2 g fibre, 1.1 g protein, 74 mg caffeine per can.

• Hopeful Prize – Partake Pale Ale-Craft Non-Alcoholic Beer: This new award recognizes food startups. Made with water, barley, hops and yeast, and 0.3% ABV, the beer contains 10 calories per 355 ml can.

Canadian Plate Challenge
New to SIAL this year was a culinary competition hosted by the University of Guelph’s Arrell Food Institute. Four chefs from across the country were challenged to create a healthy, sustainable dish that “tastes like Canada”, using 13 ingredients from each province and territory. The competing chefs were:
– Andrea Carlson of Burdock and Co. in Vancouver, British Columbia
– Laura Maxwell of Le Sélect Bistro in Toronto, Ontario
– Josh Crowe of Monkland Taverne in Montreal, Quebec
– Pierre Richard of Little Louis’ Oyster Bar in Moncton, New Brunswick

And the winner is…Pierre Richard for a twist on his traditional chowder. Using a variety of ingredients like dried morel mushrooms from the Yukon and snow crab from Newfoundland and Labrador, Pierre plated the dish with a bannock-inspired tuile and a pour over ‘Ocean Nage’ intended to represent the coming tide of The Bay of Fundy.

Congratulations to all of the winners!

Written by: Sue Mah, Registered Dietitian & Founder, Nutrition Solutions Inc.

[Images: SIAL Canada]

Get ready for International Year of Pulses!

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The United Nations has declared 2016 as International Year of Pulses!

Dried peas, beans, lentils and chickpeas are examples of pulses. Packed with nutrition, pulses are are a super sources of fibre, iron and protein.

Research from the Canadian Medical Association Journal found that eating 1 serving (3/4 cup) of pulses three times a week lowered the “bad” LDL cholesterol by 5%. Because pulses are a low Glycemic Index food, they cause a slower rise in blood sugar – that’s good news for people with diabetes or anyone watching their blood sugar levels.

Here are some of my favourite pulse recipes which I’ve collected over the years! Enjoy!

Vegetarian Shepherd’s Pie (made with lentils)

Black Bean Veggie Burgers

Red Lentil & Vegetable Dal

Chickpea Chocolate Cake (you’ve got to try this!)

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