Author Archive

What is jackfruit?

Have you heard about jackfruit?

If not, it is a tropical fruit that is native to Southwest India. It has recently been used in vegetarian and vegan cooking as a meat replacement due to its texture which is like shredded meat.

How do legume-based pastas compare to regular pastas?

Have you checked the pasta section of your grocery store lately?

If you have, you would definitely have noticed some new additions to this category. Gone are the days of basic white flour pasta. While whole wheat and whole grain pasta were new and innovative a few years ago, we can now find pasta made from chickpeas, lentils, black beans, mung beans and even edamame. However, the question is whether or not these pastas are actually better for you. Here are a few of the parameters I looked at to determine if they are in fact healthier.

What is a pea protein beverage?

Yes, you read that right, pea-protein!

The non-dairy beverage category has been growing by leaps and bounds as more and more people look for options to dairy milk. What used to be a category of primarily soy and rice milk now has so many other plant-based options; almond, cashew, oat, hemp, flax and coconut. I could go on and list the different combinations of these as well.

The latest and greatest innovation to hit this category is pea milk, made from yellow peas. Not to worry the milk does not taste like peas but rather contains the pea protein.

There are two brands currently available in my neck of the words in Toronto; Ripple and Dream.

When Ripple was launched in the US the feedback from consumers was tremendous, they loved the creaminess of the milk and were thankful that is was fortified with calcium and vitamin D, so in terms of nutritional value it was similar to cow’s milk.  I heard all this news via a few Facebook groups that I belong to.

However, when Ripple was launched in Canada it was not fortified. I emailed them to ask why and this is what they told me: “Canadian fortification regulations are much different than they are in the US. Unfortunately in Canada we are not allowed to supplement our milks with just Calcium, Vitamin A, and Vitamin D. We could not meet the longer list of fortifications that are required so we were forced to remove our added calcium and vitamins completely from our Canadian formulas.”  This is really unfortunate as those who tend to drink these beverages could benefit from the fortification.  I would say most other products in this category are fortified with Vitamins D, B12 and calcium. Key nutrients for those who follow a plant-based diet and do not drink cow’s milk or eat animal products.

Dream is also a pea-based plant drink that recently launched. It too is not fortified. I emailed the parent company Hain-Celestial to ask them about fortification at the same time I emailed Ripple and have not received a response as of yet.

As far as how the two compare, here is a run down:


Dream – water, pea protein, cane sugar, sunflower oil, sea salt, sunflower lecithin, gellan gum, xanthan gum, natural flavour .

Ripple – pea base (water, pea protein), organic sugar, sunflower oil, DHA algal oil, dipotassium phosphate, sunflower lecithin, flavour, sea salt, organic guar gum, gellan gum.

Their ingredients are pretty similar though the products definitely taste and look different. As far as all these weird sounding ingredients, what do they actually do?

  • Gellan gum – It is used in plant-based milks to keep plant protein suspended in the milk.
  • Xanthan gum -It is an effective thickening agent and stabilizer to prevent ingredients from separating .
  • DHA algal oil -Algal oil is a vegetarian DHA oil that does not come from cold-water fish like fish oil. It is a source of Omega 3 fatty acids.
  • Sunflower lecithin – This is used as an emulsifier or stabilizer.
  • Dipotassium Phosphate- It is used as a food additive or preservative used to prevent the beverage from becoming lumpy.


Nutrition Facts per 1 cup
Dream Ripple
Calories 110 90
Fat 7% 3%
Sugar 7 g 6 g
Sodium 8% 5%
Protein 8 g 8 g
Calcium 4% 8%
Iron 0 15%

Note these nutritional facts are from the unsweetened, plain varieties.

How do these two compare price-wise?

The Ripple 1.42L jug was $6.99  The Dream product is smaller so total dollar amount is less at $5.49 but on a per ml basis is more expensive.

Last but not least is the taste comparison. In our house, Ripple won hands down. We liked the taste and texture of Ripple better than Dream. It was much richer and creamier. Will I be buying it on a regular basis, probably here and there.  However, my preference is to drink non-dairy beverages for the calcium content and the other products in this category are fortified so they can contain up to 30% of your daily calcium requirements.

But, if you are looking for a great-tasting high protein non-dairy beverage to drink, add to smoothies or even bake with then I would recommend Ripple.

If you have tried these two drinks, let me know what you think. Want more info about shopping for vegan or vegetarian food? Sign up for my newsletter!





Are your kids eating breakfast?

As we have all heard many times “breakfast is the most important meal of the day.”  This especially holds true for our kids who are going off to school and need to have the ability to stay alert and focus throughout the day. They need fuel to support their bodies and brains.

Is vegetarian food weird?

I took my daughter grocery shopping the other day as she wanted to pick up some food for a sleepover at our house and wanted to have some ‘good’ snacks.  Now of course her idea of ‘good’ snacks vs. my idea of ‘good’ snacks differs slightly but she put most of what she wanted into the grocery cart. Once we got home she happily announced that now her friends would see we had ‘normal’ food in our house.

Being Vegetarian On Halloween

Are Halloween treats vegetarian?

So it’s Halloween and you might be wondering how this impacts you as a vegetarian. Well, it does if you don’t want to eat any animal products whatsoever. You may find this surprising but some candies and chocolates contain animal-derived ingredients. Believe me, I found out one day and was very disappointed.

Protein and vegetarian diets

Let’s chat about protein and vegetarian diets

One of the most common concerns with respect to vegetarian or vegan diets is protein. From personal experience I can tell you that when I tell someone my daughter is vegetarian they inevitably ask how she gets her protein.

Why I absolutely love seeds

Believe or not but seeds are loaded with amazing nutrients!

And yes, I absolutely love seeds! They are really powerhouses. Though we don’t usually think about  seeds as replacements for animal protein in our diet, they can be a great addition to a vegetarian meal to increase its nutritional value.

At last count, I had the following in my pantry:

My Favourite Cookbooks

As I am sure you have come to realize, I like to cook. I also love taking cookbooks out of the library, book marking the recipes I want to make and then if there are enough that I really enjoy, buying the book. To get my list of books I go to the local bookstore and write down all the books they have featured at the front of the store.

At any given time, I’ll have 3 or 4 books sitting on the kitchen counter with little pieces of paper sticking out indicating the recipe I want to make.   My criteria for choosing the recipes are as follows: