In a world that’s increasingly aware of the impact of our dietary choices on the planet, society and health, the trend toward plant-based eating is on the rise. Whether you’re already a seasoned vegetarian or a curious carnivore, we have some creative ways for you to get more plants on your plate.

After writing a university paper on animal rights, I adopted a strictly vegetarian diet. I maintained this for decades, despite it being a less popular lifestyle back in the early 90s. When I was pregnant with our first child, however, I succumbed to some pretty hard-core cravings for red meat until our son was born. My husband said watching me aggressively carve into a blood-rare steak was, “somewhat alarming.” Well, the pregnant body wants what the pregnant body wants. Funnily enough, that baby grew up to be a plant-based, animal activist.

For the most part, my family would be considered, “flexitarian.” We eat mainly vegetarian meals, but we occasionally indulge in chicken, eggs and dairy. This can be a great approach for easing into a more plant-centric lifestyle. 

Regardless of your motivation, whether you opt for a fully plant-based diet or simply aim to incorporate more plants into your meals, here are some simple ways to increase your plant intake.

Meatless Mondays: Designate Mondays as the day to experiment with a new vegetarian or vegan recipe. It’s a fun way to start your week on a fresh and tasty plant-based note.

Culinary World Tour: Explore the world of global cuisines, focusing on vegetarian dishes from different cultures. From spicy Indian curries to savoury Italian pasta dishes, you’ll discover so many plant-based meals to add to your meal rotation.

DIY Veggie Garden: If you have some outdoor space, try growing your veggies. There’s nothing more satisfying than harvesting your own produce to use in a delicious meal.

Plant-Based Potlucks: Host a plant-based potluck with friends and family. Everyone can bring a dish, showcasing the diversity of plant-based eating. This is a fantastic way to exchange recipes and broaden your culinary repertoire. 

Some of my family’s veggie go-tos include:

Veggie-Packed Burritos
Swap out the meat for beans, quinoa, or lentils, and load up on colourful veggies like bell peppers, onions and grated carrots. Slather on some guacamole and salsa and wrap it all up in a whole grain tortilla.

Mushroom Main
Try making a mushroom “burger” by marinating portobello mushrooms in a balsamic glaze and grilling to perfection. Or, chop and use as a hearty addition to pasta or stir-fries.

Taco Bout Delish Lentil and walnut taco “meat” is versatile, tasty and easy to make. This is a staple in our meal rotation. 

High-fives for Stir-fries
Mix and match your favourite vegetables like broccoli, carrots, snow peas and bell peppers. Add tofu or tempeh and nuts like toasted almonds and cashews for a protein boost. Toss in a flavourful sauce made with soy sauce, ginger and garlic, and serve over brown rice or noodles and bam! Dinner is served. 

Don’t feel like cooking? We are blessed with an abundance of vegetarian-forward restaurants and boutique grocery stores in our community. 

Fresh Kitchen + Juice Bar (freshkitchens.ca) in downtown Oakville boasts an extensive menu of “food that loves you back.” Pop in for a freshly squeezed juice made to order. Or try one of their tasty vegan bowls or a nine-layer burrito.

Community Restaurant (communityresto.com) in Kerr Village is “where good vibes and awesome plant-based food come together.” We’re fans of the Community Nachos. 

Bliss Kitchen (blisskitchen.ca) in Waterdown is a vegan eatery that “creates delicious, soul-nourishing food, handcrafted daily in house, from scratch.” Try the shawarma taco, kimchi fries or stuffed jalapenos. 

The journey to more plant-based eating is about exploration and enjoyment. Experiment with different ingredients, chat with local market vendors, get creative in the kitchen and don’t be afraid to think outside the salad bowl. 

Visit one of these local markets for a helping of plant-based info and creative inspo!

Nature’s Emporium
2180 Itabashi Way, Burlington
210 North Service Road West, Oakville
naturesemporium.com

The Simple Kitchen
137 Lakeshore Road East, Oakville
thesimplekitchencanada.com

Organic Garage
579 Kerr Street, Oakville
organicgarage.com

Revel Foods (Vegan Market)
503 Pinegrove Road, Oakville
revelfoods.ca

Goodness Me
2300 Fairview Street, Burlington
goodnessme.ca

Farmer Jack’s 
676 Appleby Line, Burlington
farmerjacksmarket.com

There’s a reason tacos are so popular; they’re easy to make, versatile, delicious and fun to eat. 

Originating in Mexico, tacos are a staple in Latin American cuisine, but they have since become an international superstar meal and a favourite North American comfort food. Simple, portable and cheap, tacos were an ideal street food throughout Latin America and were first introduced to North America in the early 1900s by Mexican migrant workers. 

The simple tortilla can be packed with any kind of meat, seafood or bean base and topped with a variety of seasonings, vegetables and flavours to tickle your taste buds. They’re also a cinch to cook at home and make the perfect hand-held meal for gatherings. 

Tacos have come a long way from their street vendor days and can now be found practically everywhere – from street carts and food trucks to fine dining restaurants. It’s no wonder there’s a hashtag dedicated to this tasty Mexican favourite.  

For busy families, heading out for tacos midweek can be a welcome break from the usual routine. Lucky for us, there are plenty of options. We’ve rounded up the top local spots for your next #tacotuesday. 

Familia Fine Foods, Burlington 

Owned by Colombia natives Juliana and Luis, this family owned restaurant serves up go-to Latin meals including – you guessed it – tacos! Familia serves chicken, beef, pork or vegetarian tacos from their restaurant, or you can order their famous taco bar for larger gatherings. The taco bar includes two or three meat options, soft corn tortillas, tostadas and corn chips, fresh cheese, guacamole, pico de gallo, beans, pickled onions, spicy Latin dip, tomatillo sauce, creme fraiche, chipotle sauce, jalapenos and Mexican rice. It’s the perfect way for guests to make and enjoy their own tacos.
familiafinefoods.com

Burro Tacos, Burlington 

This Mexican establishment serves a variety of lunch and dinner chef-inspired tacos offering a unique twist on popular taco flavours. Burro also has a vibrant drink menu featuring Mexican beer, fun cocktails and of course, tequila. 
burrotacos.com

50 Pesos Kitchen & Food Truck, Burlington 

This food truck boasts some of the best tacos in Halton region. Made with fresh non-GMO corn tortillas, their taco menu includes chicken, carne asada, fish and even vegetarian options including the Biggie Black Bean Taco and Jack n’ Beans Tacos. 
50pesos.ca 

Pepe and Lela’s Eatery, Burlington 

This cozy Mexican restaurant serves up authentic Mexican tacos with a modern twist. Taco options include chicken mole, lamb barbacoa and fish tacos.
pepeandlelas.com

Por Vida Mezcal & Mexican, Oakville

This authentic Mexican and Mezcal restaurant in the heart of Bronte Village will transplant you to Mexico with its lively Mexican music and bright, colourful decor. Por Vida provides a rich chef-inspired taco menu including mole and roasted cauliflower, lamb barbacoa and slow roasted pork shoulder tacos with tortillas made from local, non-modified Ontario grown maize.
porvida.ca 

The Habanero Taqueria, Oakville

This vibrant Mexican taco joint allows you to customize your own soft tacos and serves up other traditional Mexican favourites including nachos, burritos and quesadillas.
thehabanero.ca 

Nostalgia Latin Market, Oakville

Ready to create your own taco bar at home? Hop over to Nostalgia in Kerr Village for some authentic Latin ingredients – from tortillas to condiments and seasonings for the perfect taco. 
nostalgialatinmarket.com

Salma Tacos

If you’re looking for tacos for a special event, Salma Tacos can help. This catering service provides all the fixings for a perfect taco Tuesday experience. 
salmatacos.com 

All things cookies appear to be a big culinary trend as we brace ourselves for shorter days, back to school and the close of yet another brief but sweet summer season.

A universally approved treat that even our topsy-turvy world can agree to enjoy, the cookie is enjoying some fame as of late. A scan of social media feeds will tell you cookies are a hot commodity across North America.

But you don’t need to travel far to savour melt-in-your-mouth morsels made with love. Spend a fall afternoon touring local bakeries for the best freshly baked cookies around – and, be sure to grab some to go!

First stop is Bronte Village’s Sweet! Bakery. Oatmeal, cranberries and pecans go into its biggest seller, a cult classic that bakery owner Ashley Armstrong says customers jokingly refer to as the “crack cookie.”  “If we stopped selling these people would be upset,” she says.

Another big hit for the Bronte bakery are its Lofthouse cookies. Often sold in grocery stores with thick pink or blue icing, these soft sugar cookies are plant-based so they’re great for vegans. Cookie sandwiches are popular, too, with a variety of versions such as the Nanaimo bar sandwich.

Our next stop offers the perfect antidote for grumbly kids who sulk at the thought of returning to classrooms. Cookies adorned with toppers saying ‘Happy first day of school!’ are available, says Erin Nocent, the owner of The Sweetest Thing, located in Kerr Village, Oakville.

But their most popular cookie is called Crispy Chewy, a chewy chocolate chip cookie with crispy cookie bits throughout. “People often buy a dozen at a time. They don’t last forever, especially if you have kids.”

While customers love their classics, The Sweetest Thing is always introducing new products, such as a Snicker Doodle cookie and its recently added Cosmic Brownie, a dense and fudgy chocolate brownie cookie topped with chocolate ganache and sprinkles. Last fall saw the debut of the Swifty, a vanilla chai latte cookie inspired by Taylor Swift.

Nocent claims cookies are a never-fail gift no matter the occasion. “People come in and put together two boxes of cookies, one for themselves and one for a friend. Maybe something good happened – they bought a house or it’s a new baby or maybe there’s a sick dog. People always like getting cookies as a gift. It’s a tangible way to show you’re thinking about someone.”

The cookie rush is pushing its way north thanks, in part, to the U.S.-based phenom known as Crumbl Cookies, a cult fave that opened in July in Mississauga at the Heartland Centre. With a weekly rotating menu of over 200 flavours and iconic pink boxes, the cookies feature frosted tops and creative decorations. It’s worth a trip to the company known for localizing its cookie flavours as they did with their Saskatoon Berry cheesecake cookie. 

Burlington’s favourite vegan bakery, Kelly’s Bake Shop, is known for its delightful cupcakes, but they also specialize in one-of-a-kind cookies. While there are plenty of decadent choices, if your sweet tooth is tempered by a health conscious bent, try the Skinny Cookie. Sweetened with bananas, coconut sugar and maple syrup, it’s their bestselling cookie.

Nadege Patisserie, in downtown Oakville, concludes our tour. In addition to classic cookies, croissants, cakes and bonbons, the bakery specializes in macarons, meringue-based sandwich cookies in pistachio, fleur de sel, cotton candy, cassis and others. These colourful confections that include a butter cream filling are popular with children, says Nadege supervisor Gigi Almsitaf.

In her experience, cookies provide comfort and kindness and that’s why they’re so universally loved. “One day I was sick and a school friend brought me cookies,” says the Syrian native. “That made me feel special. Cookies do that.”

Amazing to think that these small morsels have the power to lift spirits and wash away, if only for a moment, what ails you.

by Kelly Putter

Struggling to figure out what wine to open with your seafood dish? Although white wine does pair very well with fish, it’s a little more complicated than that. Not all white wines taste the same, and “fish” could mean anything from salmon to scallops. 

It’s a good idea to consider the texture and flavour of the fish you’re eating when choosing a wine. However, if the sauce is the most prominent flavour on the plate, then use the sauce as your guide. Some types of fish are delicate, light, and flaky while others are practically steak. Therefore, the intensity of the wine should match the texture of the fish. 

So, while whites generally rule, reds, rosés and sparkling do have their place. The below wine types (and their pairing ideas) should help you navigate your way through your next seafood and wine pairing. 

Sparkling Wine

Any reasonably dry sparkling wine is spot-on perfect for fried food. Most wines lose something when you pair them with tempura or a thick beer batter. Not so with sparkling wine; its bubbles and crisp acids cut through the weight of fried food as if the wines were made for the dish. These wines also pair well with oysters, scallops and shrimp salad. 

Chenin Blanc, Sauvignon Blanc, Pinot Gris

These are the aristocrats of white fish wines. Dry, austere and crisp, chenin blanc and pinot gris are the wines to reach for when serving lean, white fish cooked simply. Flounder, halibut, walleye, snapper, raw clams, or oysters all do well with these wines. Alternatively, you can use these wines to cut through the natural fat in some fish, such as striped bass, catfish, lobster or mussels. 

Chardonnay, Fumé Blanc, Viognier

Chardonnay pairs well with salmon, bass, crab, raw oysters and lobster. The theory here is to match a full-bodied wine with a full-bodied dish. If you have a broth-based soup, chardonnay works wonderfully. If you have a fish that’s a little oilier, such as mackerel, try viognier. 

Pinot Noir, Gamay, Chianti

There are precious few instances where you’d want a big red with seafood, but light reds can pair quite well with salmon, tuna, marlin, swordfish, mackerel, bluefish, or other fatty, meaty, big-flavoured fish.  Pro tip: avoid combining reds with spicy seafood, as you are likely to get a nasty metallic taste.

Rosé

Rosé wines are great when a dish’s sauce is heavier than what a white would call for, but not quite right for a full-on red. Rosés can substitute for full-bodied whites such as chardonnay and fumé blanc. Consider them when grilling tuna steaks. 

By Carmelo Giardina

Summer is the perfect time to introduce more fish and seafood into your outdoor grilling lineup.  As barbecues are primed and ready, you should be too.

Morsel for morsel, each bite of seafood offers tender, succulent flavours that satisfy your hunger as well as your nutritional needs. Not only do you gain the dietary benefits from noshing on fish and seafood, you also achieve the bonus of eating tasty proteins that go easy on the waistline.

Generally, meatier fish and seafood is best on an outdoor grill as you don’t want flakes of fish falling onto your coals. Think shrimp, lobster, tuna, salmon and meatier white fish varieties such as cod, halibut or swordfish.  

Look for fish that has its skin intact as that makes the grilling process easier and reduces the odds of the fish falling apart. Also, says Dave Rihbany of Dave’s Fish Market in Burlington, don’t forget to oil the grill before laying down your fish as that will prevent it from sticking. If the grill feels too intimidating, place the fish on foil and then on the barbecue. That will save it from falling in.

What makes summertime the key time to expand your protein repertoire is the simple matter of availability. Certain types of fish and seafood are only available now so if you want maximum freshness and flavour, summer is the time to try it. “Getting stuff in season like fresh halibut and fresh salmon is good now because it’s not always available all year round,” says Shane R., a fishmonger at Whole Foods in Oakville.

The Mermaid and the Oyster in Kerr Village is a long-time favourite for its daily selection of fresh seafood, as well as a mouth-watering menu of seafood dishes for dine-in or takeout. And, if you want to bring an east coast-inspired oyster bar to your backyard BBQ get together, this is the place. 

When seasoning your fish and seafood, the experts often prefer simplicity. Shane suggests salt and pepper, fresh lemon juice and perhaps a dash of Cajun or blackening rub. “When it comes to white fish, you can use whatever seasoning you like as the fish is so mild it will take on the flavour profiles of what you use.”

To widen your fish and seafood experience, Rihbany recommends trying multiple cooking methods in one go. “I like a mixed grill,” says Rihbany, who’s been a fishmonger for 40 years. “Pick a piece with sauce and try a piece with nothing on it. I like to make kebobs with tuna, swordfish and shrimp.”

When it comes to selecting fish and seafood, stay away from discoloured flesh, dried or dehydrated skin or meat. Disregard product that has black spots because that means it has aged before it was frozen. “You don’t want it sitting out in the open air all day,” says Rihbany. “And I don’t recommend discounted fish.”  

Fish is a quick-cooking protein so engaging in a 15-minute chat with a neighbour while cooking may not be a good idea. Depending on your taste, fish does not need to be fully cooked and some people actually prefer it when it’s a little translucent in the centre. But Shane cautions against serving fish, especially wild fish, that is too underdone. “With wild varieties there’s a risk of parasites and bacteria if you eat it too raw. Any raw fish would run that risk, but typically wild varieties are more prone to it.”

One of the big draws of seafood is its perceived health benefits. It’s low in fat, high in protein and a great source of Omega-3 DHA essential fatty acids. Other health benefits in seafood are derived from vitamins A and D, which are found in fish liver oils, as well as high levels of the B complex vitamins, particularly niacin, B-12 and B-6.  It’s also a perfect protein for gluten-free diners and those following reduced gluten diets.

So fire up the grill, give the traditional burgers and hot dogs a pass, and experiment with seafood this summer.  You won’t be disappointed.

By Kelly Putter