Go plant based this Veganuary

Healthy, whole-food plant-based options are always available on Fresh Prep’s weekly menu

Canada has an estimated 2.3 million vegetarians and 850,000 vegans and these numbers are growing. 

Veganuary is an annual challenge to go vegan for the month of January.

To celebrate, we’re launching a slew of exciting products and recipes for both new and existing vegans, making it easier than ever to embrace a plant-based diet.

Why go vegan?

Vegan diets have been linked to lower blood pressure and cholesterol. They have also been linked to lower rates of heart disease, type 2 diabetes and some types of cancer. Going vegan is also a great opportunity to learn more about nutrition and cooking. 

According to a 2020 study by the American Journal of Clinical Nutrition, researchers found that vegetarian protein is just as beneficial for muscle mass and strength as animal protein.

In other words, people who want to go meatless can still build muscle with the help of plant-based proteins including peas, nuts, quinoa, beans and soy. 

Whole foods focus

At Fresh Prep, we have a ‘whole foods focus’ when we develop our recipes. This means we opt for fresh, unrefined ingredients. Our sourcing team works hard to find quality ingredients that meet this requirement, even if sometimes they cost more.

We try to include as much variety as possible in our vegetarian and vegan recipes when it comes to protein. Our favourite plant-powered proteins include tofu, tempeh, edamame, chickpeas and black beans. 

Some plant protein-packed recipes coming up in January include: 

Crunchy Black Bean Taco Skillet with Vegan Cheeze & Cilantro Crema

Crispy & Spicy Black Pepper Tofu with Sweet Potato, Broccoli & Sticky Rice

Za’atar Roasted Vegetables & Hummus with Turmeric Rice & Crispy Chickpeas

Spotlight: Big Mountain Foods Cauli Crumble Veggie Grounds

This January, we’re excited to announce the launch of Big Mountain Foods’ Cauli Crumble Veggie Grounds in many of our recipes. These fantastically flexible grounds have a meaty texture and pack a mouthful of flavour.

Based in Vancouver, Big Mountain Foods is a women-owned and operated plant-based food manufacturer. All of their products are certified vegan, free from common allergens, soy and gluten free, and non-GMO.

You can find these deliciously versatile veggie grounds in the following recipes:

  • Mexican Loaded Fries with Chipotle Cauli Crumble, Corn & Crema
  • Burmese Cauli-Crumble Shan Noodles with Tomato Sauce & Pickled Vegetables
  • Korean Cauli Crumble Crispy Rice with Gochujang Glaze & Kimchi Mayo

How to cook with Cauli Crumble Veggie Grounds

1. Our Culinary team loves the flavour of Cauli Crumble on its own: season to taste with salt and pepper, heat and enjoy!

2. The crumble absorbs a lot of moisture so we like to cook it using a more dry method,  simply by cooking it in a frying pan with a little oil until warmed.

3. Cauli Crumble works well in many types of cuisine. Play up different flavour notes by adding a few simple ingredients. For example, adding a little soy sauce and rice vinegar works well in Asian inspired recipes, while adding cilantro and lime juice can rev up Mexican flavours.

4. We love that Cauli Crumble is made with simple whole foods like cauliflower and split yellow peas. Use it as a quick-to-prepare high-protein option for easy meals.

Fresh Tip

Some recipes don’t use the entire package of Cauli Crumble, leaving you with leftovers to use as you would like. We recommend adding it to your favourite salads, tacos or burritos and fried rice.

To discover our delicious plant-based recipes, login to Fresh Prep and use the ‘vegan’ filter on our menu.

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