Author: VegOttawa

VegOttawa Association is a not-for-profit membership-based organization created to educate the public about the health benefits of a plant-based diet for the improvement of public health. Our goal is to reach as many people as possible – whether or not they are vegan/vegetarian. The public benefits from our work through increased awareness of preventative health care through dietary lifestyle habits; while those following a plant-based diet benefit from improved access to information, connections with like-minded community members, and an improved social infrastructure that supports a plant-based diet. VegOttawa Association is working to create an environment within which everyone has the knowledge and ability to take control of their own health, prevent health problems from occurring, and live healthier lifestyles overall. www.vegottawa.org Twitter: @vegottawa Facebook: http://www.facebook.com/home.php?#!/group.php?gid=6313597131

Meet Dr. Kerrie at Ottawa Veg Fest

Leave a comment

The NCVA is very happy to have secured VegNews columnist Dr. Kerrie Saunders, MS, LLP, PhD as our third Veg Fest speaker.

Dr. Kerrie Saunders MS, LLP, PhD is the author of “The Vegan Diet as Chronic Disease Prevention” (Lantern Books), a must-have resource for anyone serious about health. This physician-patient resource book was published in 2003 and is currently in its third printing.

She began her career in 1987 as a Master’s level clinical psychologist. After post-graduate work in research at the Western Psychiatric Institute and Clinic, she earned her Doctoral degree in Natural Health.

Dr. Saunders is one of four Global Diabetes Moderators for the Physicians Committee for Responsible Medicine. She is an internationally known presenter and author with work featured in numerous newspapers, magazines, e-zines, and on radio. She has presented to audiences from Hawaii to Toronto, and her popular advice column “Dear Dr. Kerrie” has been regularly featured in the award-winning vegan lifestyle magazine, VegNews.

While working as the Food and Fitness Consultant at the McIntyre Health Center for Integrated Medicine, she earned the nickname, “Dr. Food.” Dr. Saunders teaches clients and medical professionals to use controllable lifestyle factors like food and fitness to help prevent or reverse food cravings and many chronic disease processes like cancer, diabetes, heart disease, IBS and obesity.

At Veg Fest, Dr. Saunders’ presentation will be about using diet as a method of disease prevention. For more on her visit www.drfood.citymax.com/

Another Veg Fest speaker to announce

Leave a comment

The NCVA is pleased to announce that Deb Gleason will be one of our Veg Fest speakers.

Deb Gleason

Deb is a certified holistic nutritionist, vegan triathlete and yoga teacher as well as co-founder of Wellness Warrior, a wellness and multisport performance coaching business. She has significant experience working for environmental and animal welfare non-profit organizations.

Deb is a non-profit leader, former Homicide Detective, and International Animal Rescue Technician. She believes that when we choose to eat what truly nourishes our bodies, and what causes the least harm to our planet and the animals we share it with – we truly thrive.

Deb will be delivering a presentation on everything you need to know to start cooking delicious, easy vegan meals that will truly nourish you, make you feel fantastic and reduce your impact on the planet. “The time has never been better to embrace this clean, holistic and conscientious way to eat,” she says.

Vegetarian….haggis?

Leave a comment

By Kim

Vegetarian Haggis. You read correctly. Now, how can one make a vegetarian version of a sheep’s heart, liver, and lungs, cooked with oats, suet, onion, and spices in a sheep’s stomach?

I really would like to know so I can make some and eat it next Robbie Burns Day. Although, why would I even try to make it when I can buy it in a can at the Scottish and Irish Store for only $7.99!? Seriously guys, this stuff exists. And yes, I have tried it. Yesterday.

There is not much I can write about. I was hoping that this can of haggis would blow my mind and I would be able to write a thesis-length blog post about it. Nope.

On the can, it said to eat it with mashed turnip or mashed potatoes (Neeps or Tatties). I wasn’t about to be having two piles of mush for dinner, so I made home fries to accompany my brown mush haggis. It also said, on the can, that you can add mustard to the haggis for flavour. I put a dollop of fine Dijon mustard on top. Lovely. And, since I don’t like scotch, Kyle drank some for me. A nice glass of Smokehead, straight up.

Haggis with neeps and tatties.

That’s it. Nothing much to say. It tasted like refried beans with a different seasoning. Maybe if you are Scottish you might like it.

If you want, you can make it at home. Here is a recipe I found:

Vegan Haggis

Preheat the oven to 375 degrees F. Finely chop ½ of one small onion, ½ of one carrot and ¼ cup of mushrooms.

Heat 1 TB of sunflower oil in a large skillet over medium heat. Add the chopped onions, carrots and mushrooms. Sauté gently for 5 to 10 minutes or until the onion is clear and the carrots are tender.

Add ¼ cup of red lentils and 1 ½ cups of vegetable stock to the skillet. Combine 1/8 cup of red kidney beans to ½ cup of vegetable stock and mash the mixture to form a thick paste in a small mixing bowl.

Add the bean paste, ¼ cup of ground peanuts, 1/8 cup of ground hazelnuts, 2 TB of soy sauce, 1 TB of lemon juice, 2 TB of dried thyme, 1 TB of dried rosemary and a pinch of cayenne pepper to the skillet. Cook for 10 to 15 minutes.

Add 1 cup of ground oatmeal to the skillet. Reduce the heat to low and simmer for an additional 15 to 20 minutes. Add a few tablespoons of water if the mixture becomes too thick.

Spray a one-pound loaf pan with cooking spray to coat. Transfer the vegetarian haggis mixture to the pan and place it in the pre-heated oven. Bake for 30 minutes.

Serve with Neeps and Tatties and a glass of scotch.

Who will be crowned Ottawa’s Vegan Cupcake Champion?

Leave a comment

So you think you bake Ottawa’s best vegan cupcake?

Well now’s your chance to PROVE IT!

On May 1st Ottawa’s best bakers of vegan cupcakes will face-off in the NCVA Cupcake Challenge.

Our panel of culinary experts will judge your cupcakes on flavour, appearance and creativity.

The grand prize is an opportunity to partner up with Mandi from Auntie Loo’s treats (http://auntieloostreats.blogspot.com/) and have your cupcake available at her shop as well as all over Ottawa where Auntie Loo’s cupcakes are sold for one week. The winner will also receive a vegan friendly gift basket.

All you have to do to sign up is send an email to ncvacupcakechallenge@gmail.com with your name, email address and phone number. We’ll get in touch with you after with all the details.

Join our facebook group for even more info and news. Just search for NCVA Cupcake Challenge.
This is sure to be an AWESOME event!

Next week: We’ll introduce you to the judges right here on the NCVA blog!

NCVA Cupcake Challenge – Part of the 3rd annual Veg Fest festivities

When: May 1 2011

Where:
Glebe Community Centre
175 Third Avenue (corner of Third Avenue and Lyon Street South)

Maaaaaaarvelous muffins!

2 Comments

By Edelweiss

How much does it cost to buy a muffin—$2? How about spending $2 to $5 to make a dozen delicious vegan muffins?

I love baked goods, but I don’t want to have to spend too much money—or time—on them. This muffin mix has some decadent varieties, like chocolate chip–fudge, and some healthy ones, like bran–molasses or garden fresh.

To make the bulk muffin mix you’ll need a large bag of flour, a bag of sugar, a couple of cups of soy milk powder and a few other ingredients; a large bowl in which to mix all the ingredients; and a dozen heavy-duty ziplock bags (write ‘Muffin mix’ on them, and reuse for future muffin mixes!). To make the muffins, I’d recommend you get some paper muffin cups, a stainless steel muffin tin (Teflon is bad for you); cooking spray, like PAM; and a coffee grinder for the flax seed. Keep about a cup of ground flax seed in the fridge for when you want to make muffins.

It takes a half hour to make the muffin mix and put it into bags. Once it’s ready, it literally takes five to 10 minutes to make a dozen muffins, and another 20 minutes to cook.

Vegan muffin mix with 50 awesome varieties

Makes enough mix for 9 batches of 12 muffins.

To make muffin mix
* 18 cups flour
* 5 cups sugar
* 2 ¼ cups soy milk powder
* 6 tablespoons baking powder
* 2 tablespoons baking soda
* 2 tablespoons salt
* 2 to 3 tablespoons ground cinnamon
* 2 to 3 teaspoons ground nutmeg.

Combine ingredients and break up any lumps. Carefully measure 2 ¾ cups and put in zip lock plastic bag; repeat until all mix is separated into bags. Store bags in bin at bottom of fridge.

To make muffins

Preparation: 10 minutes.

Makes 12 regular-sized muffins; if you want large muffins like you get at a cafeteria, only fill 10 cups and put a bit of water into the two remaining cups. Choose which additional ingredients you want to add, and check, before doing next seven steps, if need to omit any ingredients.

1. Preheat oven to 400° F.
2. In a large bowl, put 2 Tbsp ground flax and 4 Tbsp water; let sit for 5 minutes, while preparing muffin tin.
3. Use paper cups to line tin, if you like; coat tin with or without cups with cooking spray.
4. Add to flax/water mix: 1 ½ teaspoons vanilla, 1 cup water, and up to ½ cup canola oil (the more oil, the more moist—and fattening—it will be, but you can always replace the oil with applesauce for moisture without the fat).
5. Stir in 2 ¾ cups muffin mix and any additional ingredients (listed below) just until moistened. The batter should be lumpy.
6. Fill muffin tins.
7. Bake for 18 to 20 minutes, or until muffins are golden brown.

Additional ingredients and variations

1. Applesauce: ½ cup applesauce; omit oil.
2. Apple: 1 ½ cups raw grated apples, ½ teaspoon grated cloves, ½ cup nuts or raisins; sprinkle with cinnamon and sugar mixture before baking.
3. Banana: 1 mashed banana, ½ cup walnuts (optional).
4. Blueberry, peach, pear, plum raspberry, strawberry: 1 cup fresh or frozen fruit or ½ can large can (drained) chopped peaches or pears.
5. Bran–molasses: Use only 1 ½ cups of muffin mix. Stir in: 2 cups bran cereal, ¼ cup molasses, ½ cup raisins.
6. Butterscotch: 1 (12 oz.) bag vegan butterscotch chips, ½ cup chopped nuts.
7. Carrot: 1 cup grated carrots, ½ cup raisins, 3/4 teaspoon allspice.
8. Cappucino: 1 Tbsp finely ground coffee, ½ cup cocoa in mix; after putting into muffin cups, press a square of vegan chocolate under the surface.
9. Cashew: 1 cup unsalted coarsely chopped cashews.
10. Cherry: 1 cup fresh, dried pitted or candied cherries.
11. Chocolate chip–fudge: 1 ½ cups cocoa, ¼ cup sugar, 1 ½ cups semi-sweet chocolate chips. Ice with chocolate icing and put a maraschino cherry on top for a special treat.
12. Chocolate raspberry: 1 ½ cups cocoa, 1 cup raspberries.
13. Coconut: 1 ½ cups toasted flaked coconut (reserve some to sprinkle on the top).
14. Cranberry–orange: 1 cup chopped fresh or frozen cranberries, ½ cup nuts, ¼ cup frozen orange juice, 1 Tbsp orange peel.
15. Currant: ¾ cup currants, ½ cup chopped nuts.
16. Date–nut: ½ cup chopped dates, ½ cup chopped nuts.
17. Dried fruit: 1 cup dried diced fruit (apricots, raisins, figs, etc.) and ½ cup chopped walnuts (optional).
18. Eggnog: 2 teaspoons rum extract, 1 cup vegan eggnog (omit water from recipe) before baking, top with mixture of: 1 Tbsp sugar, ½ teaspoon nutmeg, ¼ teaspoon cinnamon.
19. Garden fresh: ½ cup grated carrots, ½ cup grated zucchini, ¼ teaspoon ground cloves.
20. Gingerbread: 1 Tbsp ground ginger, ¼ cup molasses, 1 cup raisins.
21. Granola: reduce muffin mix to 2 cups and add 1 ¼ cups granola. Top with additional granola before baking.
22. Grape nuts: reduce muffin mix to 2 cups and add: 1 ¼ cups grape nuts and ½ teaspoon allspice.
23. Hazelnut: 1 teaspoon ground cardamom, 1 cup chopped hazelnuts.
24. Incredible cream cheese: use 1 Tbsp ground flax seed and 2 Tbsp water (let sit 5 minutes). Combine 1 (8 oz.) packages vegan cream cheese, ½ cup sugar and flax seed mix. Drop this mix by Tbsp onto top of muffins before baking.
25. Jam: ¾ cup jam or preserves (strawberry, raspberry, blackberry, cherry), ½ cup chopped nuts (optional).
26. Kisses and hugs: ¾ cup cocoa, ¼ cup sugar after filling muffin tins ¾ full, drop a chunk of chocolate about 1 cm3 into the center of each muffin, pushing down slightly until chocolate is covered. Ice cooled muffins with confectioners sugar and water glaze.
27. Lemon–poppyseed: omit ½ cup water and replace with ½ cup lemon juice, use 2 Tbsp ground flax seed and 4 Tbsp water (let sit 5 minutes), 1 Tsp lemon rind (use an organic lemon, if possible, as pesticides accumulate in peel) and 3 Tbsp poppy seeds.
28. Mandarin: 1 (8-1.4 oz) cans crushed pineapple (undrained), reduce water to ½ cup, ¾ cup shredded carrots.
29. Marzipan: ½ teaspoon of almond extract. Fill muffins halfway, add a ¾’’ ball of marzipan and fill to top.
30. Maple: 3 Tbsp maple syrup, reduce water to ¾ cup; ½ cup toasted pecans (optional).
31. Marmalade: ¾ cup orange marmalade, ¼ cup chopped nuts (opt), ½ cup orange juice (omit 1/2 cup of the water).
32. Nutty: 1 ½ cup vegan peanut butter chips, ¼ cup chopped peanuts.
33. Oatmeal: reduce muffin mix to 2 cups and add ½ cup oats, use 2 Tbsp ground flax seed and 4 Tbsp water (let sit 5 minutes) and up to 1 cup raisins or grated apples.
34. Orange: 1 cup vegan sour cream, ½ cup nuts or coconut (optional), 1 cans (11 oz. each) mandarin oranges, drain; use 2 Tbsp ground flax seed and 4 Tbsp water (let sit 5 minutes).
35. Peanut butter banana: ½ cup peanut butter, ¼ cup chopped peanuts, 1 ½ mashed bananas.
36. Peanut butter and jelly: ½ cup peanut butter, ¼ cup chopped peanuts; drop ½ Tb. jam into each muffin before baking.
37. Pineapple: ½ teaspoon ground cloves, ½ large can crushed pineapple, drained ½ jar (7 oz. or about ½ cup) macadamia nuts, chopped.
38. Pineapple–carrot–raisin: ½ cup each: grated carrots, crushed pineapple, drained and raisins, ½ cup walnuts, chopped (optional).
39. Prune: ½ to 1 cup chopped prunes, 1/6 cup poppy seeds.
40. Pumpkin: 1 cup or ½ can solid pack pumpkin, ½ Tbsp pumpkin pie spice, ¼ cup each chopped pumpkin seeds and raisins; sprinkle tops with ¼ cup pumpkin seeds and a shot of cooking spray.
41. Rum–raisin: 1 ½ teaspoon rum extract or 1 ½ tablespoons rum before baking, top with mix of: 1 teaspoon sugar, ¼ teaspoon cinnamon, and ¼ teaspoon nutmeg.
42. Sesame seed: ½ cup toasted sesame seeds before baking, top with mix of: ¼ cup nuts, 2 Tb. brown sugar, 2 Tb. sesame seeds, 1 Tb. Flour, ¼ teaspoon each cinnamon/nutmeg.
43. Sour cream: omit one cup of the water and add: ½ cup vegan sour cream, 1 cup nuts, 1 teaspoon grated lemon peel (opt.).
44. Sweet potato: ½ Tb. Allspice, 2 Tb. dry orange peel, 1 cans (10 oz each) sweet potatoes, mashed, well drained (about 1 ¼ cups).
45. Tropical treat: ½ cup dried mango or papaya, chopped ½ cup chopped banana chips or 1 fresh mashed, ¼ cup macadamia nuts, chopped, ¼ cup coconut, ¼ cup vegan sour cream, 1 teaspoon lemon peel, grated.
46. Vanilla: 1 package vegan vanilla chips.
47. Walnut muffins: ¾ cup chopped walnuts.
48. Wheat germ muffins: 1 1/3 cup wheat germ, use 2 Tbsp ground flax seed and 4 Tbsp water (let sit 5 minutes), ¼ cup extra water before baking, top muffins with mix of: ¼ cup wheat germ, 1 Tb. sugar.
49. Yogurt: reduce water to ¾ cup and add 1 carton (8 oz) soy yogurt, plain or flavoured.
50. Zucchini: 1 cup grated zucchini, 1 Tb. cinnamon, ½ cup chopped nuts (optional).

Being vegan doesn’t have to be a challenge

Leave a comment

By Kim

Oprah.

A couple of weeks ago Oprah aired an episode about she and her staff taking a one week challenge to be vegan. Great! I am happy that such a respected and well-watched celebrity would do something like that, and bring veganism to a wide audience. I missed most of the show and only caught the ending so I went to her website so check out some clips and see what she had up. It was great, for the most part, but I do have a few critiques.

Firstly it is presented as a challenge, which reinforces the misconception that eating a vegan diet is difficult. I recently had some colleagues ask me about what kind of meals they should start with or where they can take their reluctant spouse out to eat to show them that animal-less food really can be delicious. While it can be a steep learning curve, there are tonnes of resources out there and it gets easier with practice. The NCVA has a very thorough business directory, for example:

Sometimes, I ask them to think about what they ate for their past few meals. Then, I asked them to eat that without meat/cheese/eggs. Sometimes you can’t just remove the animal product, but you need to replace it with something. Kathy Freston, author of The Veganist and the driving force behind Oprah’s challenge, had some good substitutes on Oprah’s Web site.  The NCVA also has a thorough listing of substitutions, including ratings and where to buy them. The hard work has already been done for you!

The grocery list on Oprah’s site is a bit ridiculous. How many of us have the funds to support such a crazy grocery bill? You don’t need to buy organic to be vegan. Although, it is sometimes healthier for you and the planet (only if the food doesn’t travel 2000-km to get to you), it’s a little unreasonable of Oprah to mostly include organic brand names on her shopping list. The last time I checked, normal Heinz Ketchup or even No-Name is just as vegan as Annie’s Natural Organic Ketchup!

If we want everyone to consider a vegan lifestyle, we should include things that everyone has access to. How many of us have regular access to a Whole Foods? No, most of us shop at the local Food Basics and pick up the specialties at Market Organics, Herb and Spice, or Rainbow Foods. While many vegans make an effort to buy organic, it is not accurate to imply that eating vegan requires buying only expensive organic specialty products.

So, I suggest doing your research as to what you can afford and what you want to spend on food. Something that I always tell people is that it’s much cheaper to buy dried beans and rehydrate them yourself than to buy the canned stuff. It is also healthier because there is less sodium.  Organic tofu is cheaper than almost any meat out there.  And lentils are very cheap, but a nutritional powerhouse.

For more info speak to a vegan friend, colleague, or an NCVA volunteer. We can steer you in the right direction.  Just email us at ncva.avcn@gmail.com.

New NCVA discount at VITAE-MINE

Leave a comment

By Amanda

Attention to everyone living or working downtown…VITAE-MINE is offering NCVA members a 10 per cent discount.

They are located at 136 O’Connor Street at Laurier, and are open Monday to Friday only serving breakfast and lunch throughout the work day.

In the mood for a huge salad with all the fancy fixins? How about a sandwich with tons of toppings that it puts other sandwich shops to shame? VITAE- MINE has it all. All the salads and sandwiches can be made vegan…add tofu here or skip the cheese here and substitute with nuts. It’s completely up to you. Mix and match your toppings as you like it! You’re in control. There are also soy free, nut free and gluten free options. (Their gluten free bread is not vegan). If you are not sure what is vegan, just ask the knowledgeable staff.

VITAE-MINE also has fantastic drinks to grab and go. The juice bar can make you a juice cocktail, green smoothie, raw fruit smoothie or a hemp milk smoothie. All of these are available dairy free. If you need your morning coffee or latte, get it here with soy milk, rice milk or hemp milk!! The coffee is fair trade and locally roasted.

So, think VITAE-MINE for your next lunch run.

Check out the website for the full menu and more information. www.vitaemine.com

Notification of the NCVA’s AGM: March 10

Leave a comment

The National Capital Vegetarian Association (NCVA) will be holding its third Annual General Meeting (AGM) on Thursday, March 10 at 7:30 p.m. It will be held at Green Earth Vegetarian Restaurant, located at 354A Preston Street Ottawa, ON K1S 4M7. We will review the achievements we’ve made since the last AGM, and looking towards the NCVA’s future.

All people who have purchased NCVA memberships between March 11, 2010 and March 10, 2011 are entitled to attend and to vote in the AGM. If you are uncertain as to your eligibility, please email our membership coordinator at ncvamemberships@gmail.com. You may still become a member between now and March 10 and attend the AGM.

As per our bylaws, there will be an election of the board of directors and nominations are currently being accepted. Nominations must be received by 11:59 p.m., March 7. Only NCVA members in good standing may be nominated, or make a nomination. You may not nominate yourself. There are up to nine director positions open; five are two year terms and four are one year terms.

It is strongly preferred that only those who have experience volunteering with the NCVA be nominated for board positions.

Nominations must be submitted in writing, and signed by the nominee and the nominator and mailed to: NCVA, National Capital Vegetarian Association (NCVA), 440 Hardy Ave, Ottawa, ON K1K 2B1.

It would be very helpful if you RSVPed your attendance to ncvamemberships@gmail.com, as we need a certain number of attendees to make quorum.

Thank you for supporting the NCVA’s efforts to make Ottawa a more veg-friendly place.

Ottawa’s oldest vegetarian restaurant: The Green Door

Leave a comment

By Louise Rachlis

Let me say how much I love the Green Door – so much so that my informal women’s run group is called the Rice Pudding Runners, after the Green Door’s Rice Pudding.

Green Door rice pudding
One cold winter day a few years ago, my friend Lynn and I ended a two hour run at the Green Door, where we devoured the rice pudding, and also some cookies. We thought the rice pudding tasted so good that other women should join us, hence the name and destination of runs to follow.

The recipe is in my well-used copy of the Green Door Cookbook, but it’s easier to just eat theirs. And that I do, with great frequency! So without further ado, here is the recipe:

Green Door Rice Pudding

1 cup sweet brown rice
3 cups water
3 cups apple juice
pinch of salt
1 litre soy milk
1/2 cup raisins
1/2 cup dried fruit, diced (apricots, peaches, apples)

Cook rice in water until very soft. Add apple juice and continue to cook for one hour. Place on a heat dispenser to avoid sticking. Keep at very low heat, stirring occasionally.

Add soy milk, raisins and dried fruit, and cook on low heat until the mixture boils. Take off heat and stir. Let sit for 1-2 hours.

Serves 12.

The other recipe I love from the Green Door Cookbook is the seed cookies:


Green Door Seed Cookies

Dry Ingredients

2 cups large-flake rolled oats
1 cup spelt flour
3/4 cup sesame seeds
1 1/2 cup sunflower seeds
1/2 cup flax seeds
pinch of salt

Wet Ingredients

1/2 cup canola oil
1/2 cup rice syrup
1/2 cup maple syrup
1/3 cup tahini
1 tbsp vanilla
1/2 cup apple juice

Mix dry ingredients together. Mix wet ingredients together. Combine wet and dry ingredients. Drop by tablespoon onto parchment paper lined cookie sheets and bake at 350 degrees F for 30-35 minutes until light brown (25 min. worked for me).

Makes 2 1/2 dozen cookies.

———————-

I’ve made them many times at home, keeping some in the freezer for visitors, and taking them to other people’s potlucks.

The Green Door's tofu vegetable stir fry. Photo by Ron Farmer.

The latest edition of the Green Door Cookbook is now available for $21 plus GST + shipping. You can pick up a copy at the restaurant or it can be ordered by phone, fax or email. It can also be purchased using a credit card or by PayPal. Shipping and handling is by regular mail for $5.

I live in Ottawa East not far from the Green Door, and whenever I tell new people where I am, they nod with understanding and say, “Oh yes, you’re near the Green Door.”

The Green Door is Ottawa's oldest vegetarian restaurant.
I love all the food on the Green Door menu, and since it’s a self-serve pay-by-weight restaurant, I always want to overload my plate, not to mention my second plate for their wonderful desserts. There are many vegan options, and those that aren’t are appropriately labeled. On their website you’ll see the wide range of a typical daily menu with such delights as Red Lentil and Potato Soup, Tofu Vegetable Stirfry, Cauliflower and Potato Curry, Garlic Zucchini, and lots more.

The Green Door is open Tuesday to Sunday, 11 a.m. to 9 p.m., so don’t show up Monday. It’s at 198 Main Street, across from St. Paul University, tel. 613-234-9597. See the menu on their Web site at www.thegreendoor.ca where you can download a 20 page information pamphlet.