tofu – VegOttawa Association

Level Up Your Plant Protein: Practical Tips from VegOttawa

June 18, 2026June 18, 2026Leave a comment

(6 minute read)

Protein-maxxing – people are obsessed with protein these days. “What do you do for protein?” is one of the first questions most VegOttawa members are asked when people find out that we are embracing a plant-based diet. The fear of not being able to get enough protein can even be a mental barrier for some people to go vegan. So we present to you a list of some great protein sources, and the answers to some common questions! We hope this will help new vegans (and the veg-curious) feel more confident that they can easily obtain all their protein goals.

Trust the Tofu!

Tofu is not only a great source of protein, It’s also easy to incorporate into meals. Firm tofu can be cubed and added into stir-fry and curry dishes. You can crinkle cut tofu, powder it with cornstarch and spices and air fry it – or just put a slice of tofu in your waffle maker or panini press and top it with a savory or sweet topping. Silken tofu is just as versatile, and can be blended into pasta sauce, mousse, or even smoothies.

Fake it till you make it!

There’s a lot of controversy (and misinformation) about ultraprocessed foods lately, but the body of evidence shows that plant-based meat is better for your health than animal-based meat[1] because it has less saturated fat and zero cholesterol. It also has fibre, which 95% of Canadians are not consuming enough of, and is not found in any animal products. So don’t be afraid to eat those neatballs, chick’n nuggets or phoney baloney if it makes your transition to a plant-based diet easier. The offerings these days are incredible! If you don’t see it on the menu of your favourite restaurant don’t be afraid to ask…it’s a great way to send the signal that you’d appreciate it.

Take a Powder!

There are so many great vegan protein powders available now. Not only can protein powder be used in shakes or smoothies they can also be substituted for flour in baking. When life is busy you can easily just add some protein powder to your milk-substitute and jack up your cereal.

Go Nuts!

Simple peanut butter is a great source of protein. It’s also not difficult to find powdered peanut butter in stores these days – this is a huge life hack as it has much less fat in it and can be easily used to make peanut sauces and is a good smoothie addition too. Brazil nuts are also a great source of important micronutrients like magnesium and selenium, but eat only 1-2 a day. Overall, about ¼ cup of nuts is a great daily target.

Eat beans not beings!

Beans are a great source of protein and fibre. There are so many types of beans and so many ways to eat them. Hummus, black beans and rice, veggie chili…did we say hummus? Add chickpeas to your salad or have brown beans on toast for breakfast. Fava beans might become your fav – the Canadian prairies have the perfect growing conditions for these, so you can level up your patriotism too. Lupini beans and edamame are great snacking beans. Just introduce beans into your diet slowly to avoid digestive issues.

Nutritional yeast is the cheat code!

Also lovingly called “Nooch”, vegans put that stuff on everything.. It’s great to use as a substitute for parmesan on your pasta, add it into soups, mix it into dips to give a cheesy taste…and try it on popcorn for a late night snack. It’s also a source of B12 if fortified. Nutritional yeast can be found in most grocery stores and health food stores in the baking or organic section, or at Bulk Barn.

This is not by any means a complete list of life hacks that VegOttawa members employ to ensure their getting their protein. Come back and visit this list now and again, we might update it to add information about lentils, seitan, TVP (textured vegetable protein) and more!

Common Protein Questions

Do plants have enough, or the right kind, of protein?

The first thing to keep in mind is that protein deficiency is quite rare. Some attention is needed, but getting enough protein on a vegan diet is not a large ongoing burden and certainly not more than planning any healthy diet.

Second, all plant-based protein sources do contain all essential amino acids, the building blocks of protein.[2] The caveat is that they are in different amounts in different sources. However, as long as you eat a variety of foods, this is generally not an issue – especially if including foods like soy, beans, and lentils, as these are high in the amino acids which are most limited in other plant foods.

Lastly, there are claims about digestibility of plant proteins. There’s plenty of speculation about mechanisms, and discussion about the measurement systems.[3] But we can skip all of that because what we care about are the outcomes, and when you test equal amounts of plant protein vs animal protein in producing muscle and strength gains, you find no difference.[4][5] This tells us that the digestibility is approximately equivalent in practice.

Are there health benefits to plant-based protein?

So glad you asked. Yes! For example, one study found that switching just 3% of calories from animal protein to plant protein is associated with a 24% lower risk of coronary artery disease.[6] That’s a huge effect from just swapping 60 calories a day! Ultimately, oodles of scientific research shows that eating more plants and less animals has significant health benefits, including reducing your risk of heart disease, diabetes, many cancers, and death from all causes.

Is soy healthy?

Again, yep! Studies consistently associate regular soy consumption with lower incidence of cardiovascular disease, cancers such as breast and prostate cancer, type 2 diabetes, death from all causes, and more.[7][8][9] So including soy-based foods like tofu, edamame, and soy milk in your diet can lead to big gains in overall health.

One of the most persistent myths about soy is its impact on hormones, specifically estrogen. There has been a lot of concern about this lately, but it is unfounded. The confusion comes from the fact that soy does contain phytoestrogen, aka plant estrogen. But phytoestrogens bind to estrogen receptors much more weakly than actual estrogen, and in some cases may even block excess estrogen from binding. This is shown by extensive research on the topic, finding that soy products generally do not impact our hormones or bodies in the way people fear.[10][11]

Got any other questions? Send us an email at info@vegottawa.org and we can update the info!

[1] Greger, M. (2025). Are ultra-processed plant-based meats better than the alternative? Clinical Nutrition Open Science, Volume 61, 2025. https://doi.org/10.1016/j.nutos.2025.04.005
[2] Gardner, G. C., Hartle, J. C., Garrett, R. D., Offringa, L. C., & Wasserman, A. S. (2019). Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States. Nutrition Reviews, Volume 77, Issue 4, April 2019, Pages 197–215. https://doi.org/10.1093/nutrit/nuy073
[3] Craddock, J. C., Genoni, A., Strutt, E. F., & Goldman, D. M. (2021). Limitations with the Digestible Indispensable Amino Acid Score (DIAAS) with Special Attention to Plant-Based Diets: a Review. Current Nutrition Reports, March 2021, 10(1):93-98. https://doi.org/10.1007/s13668-020-00348-8
[4] Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, S., Fernandes, A. L., Costa, L. A. R., Pereira, R. M. R., Artioli, G. G., Phillips, S. M., & Roschel, H. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports medicine (Auckland, N.Z.), 51(6), 1317–1330. https://doi.org/10.1007/s40279-021-01434-9
[5] Messina, M., Lynch, H., Dickinson, J. M., & Reed, K. E. (2018). No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. International journal of sport nutrition and exercise metabolism, 28(6), 674–685. https://doi.org/10.1123/ijsnem.2018-0071
[6] Glen, A. J., Wang, F., Tessier, A-J., Manson, J. E., Rimm, E. B., Mukamal, K. J., Sun, Q., Willett, W. C., Rexrode, K. M., Jenkins, J. A., & Hu, F. B. (2024). Dietary plant-to-animal protein ratio and risk of cardiovascular disease in 3 prospective cohorts. The American Journal of Clinical Nutrition, Volume 120, Issue 6, Pages 1373-1386. https://doi.org/10.1016/j.ajcnut.2024.09.006
[7] Lu, T., Zhang, W., Jiang, C., Jin, Y. L., Yeung, S. L. A., Cheng, K. K., Lam, T. H., & Xu, L. (2024). Associations of soy product intake with all-cause, cardiovascular disease and cancer mortality: Guangzhou Biobank Cohort Study and updated meta-analyses. European Journal of Nutrition 63, 1731–1745. https://doi.org/10.1007/s00394-024-03363-5
[8] Li, W., Wei, X., Zhang, J., Wang, L., Chen, L., Li, F., Jiang, H., Wang, Z., & Xun, Y. (2026). Soy Foods Consumption and Multiple Health Outcomes: An Umbrella Review of Meta-Analyses. Molecular nutrition & food research, 70(1), e70255. https://doi.org/10.1002/mnfr.70255
[9] Zuo, X., Zhao, R., Wu, M., Wan, Q., & Li, T. (2023). Soy Consumption and the Risk of Type 2 Diabetes and Cardiovascular Diseases: A Systematic Review and Meta-Analysis. Nutrients, 15(6), 1358. https://doi.org/10.3390/nu15061358
[10] Reed, K. E., Camargo, J., Hamilton-Reeves, J., Kurzer, M., & Messina, M. (2021). Neither soy nor isoflavone intake affects male reproductive hormones: An expanded and updated meta-analysis of clinical studies. Reproductive Toxicology, March 2021 100:60-67. https://doi.org/10.1016/j.reprotox.2020.12.019
[11] Messina, M., Mejia, S. B., Cassidy, A., Duncan, A., Kurzer, M., Nagato, C., Ronis, M., Rowland, I., Sievenpiper, J., & Barnes, S. (2022). Neither soyfoods nor isoflavones warrant classification as endocrine disruptors: a technical review of the observational and clinical data. Critical reviews in food science and nutrition, 62(21), 5824–5885. https://doi.org/10.1080/10408398.2021.1895054

MELANIE BOUDENS TOFU PARMESAN & CHEESECAKE COOKING CLASS | Free Giveaway For VOA Members!

November 4, 2020August 20, 2025Leave a comment

The wonderful Melanie Boudens (Grow Your Roots) is offering an online vegan cooking class this Thursday November 5th, 2020. We are giving away free admission passes to VegOttawa Association members. This should be fun!

If you are already a VegOttawa Association member and interested then just send us a message at vegottawa@gmail.com, and we will send you a discount code. As simple as that!

If you are not a member yet, then now could be a good time to sign up/renew to get a $16 value right back off your $20 annual membership cost.

"Join me virtually to learn all about Tofu! How to properly prepare it, bake with it and cook with it so you can LOVE tofu too! Class begins on ZOOM at 1100AM on Thursday November 5th 2020. 
Class is approximately an hour and a half (little less time or maybe a little more, but you can leave whenever you want!) 
Price includes the virtual cooking class as well as four recipes crafted by Chef Melanie: 
Tofu Chick'un Marinade, Tofu Parmesan, San Marzano Tomato Sauce, Cheesecake. 
All recipes are vegan and can be modified to be gluten free. None of the recipes contain nuts."

OK, LET’S SEE THE COOKING CLASS PAGE. Sign up/Enter Promo code here, https://www.melanieboudens.com/product-page/tofu-cooking-class-2-thursday-nov-5

Eating at La Belle Verte

December 8, 2010August 20, 2025Leave a comment

By Pamela

It’s my birthday, which means it was up to my sweetie to figure out dining plans. He decided on La Belle Verte (166 rue Eddy in Hull). It opened around this time last year, which is super awesome for anyone who is interested in healthy eating. We don’t get there very often because it has relatively short hours, and we rarely brave crossing the river during rush hour. But for my birthday, we made an exception.

raw app — This is the appetizer we ordered, and devoured.

For those of you who don’t know, La Belle Verte is a mostly-vegan (some dishes contain honey), mostly raw-food restaurant in downtown Hull about five minutes over the Chaudière Bridge. It’s mostly a lunchtime destination. The place is cheery and open concept, with mismatched tables and chairs and an old piano (which someone played beautifully through much of our meal.) A display case shows off the desserts, and you can watch while your meal is prepared if you choose.

We ordered a raw appetizer, that consisted of various raw pates and cheezes along with raw vegetables and dehydrated seed crackers. It was nice. The proportion of stuff to dip into was pretty well matched with the number of things that were dippable. I also ordered a side of kale chips, because LBV makes delicious kale chips. I have a dehydrator (which I purchased as a result of being inspired by LBV’s kale chips) but my chips are not as good, no matter how hard I try. Having them is a treat for me, because they aren’t really a budget-minded option. I’ve had many omnivores try them, only to be very surprised by their deliciousness.

For my main course I had the peanut thai tofu sandwich, which comes on chapati bread with carmelized onions, red peppers, alfalfa sprouts, and shredded carrots. It also comes with some mushrooms, but as I loathe and detest them I requested they not be on my sandwich. My partner had a tofu mushroom burger, which was similar to mine only inverted (lots of mushrooms, less tofu) and came with a generous salad. I actually forgot to take photos until I’d already finished eating it. The sandwiches were delicious.

I actually skipped dessert as most of them combined chocolate with fruit, which isn’t a favorite of mine. The chocolate tarte, which I have enjoyed in the past, seemed to have raisins in it this time. Raisins are another thing I intensely dislike. However, if you’re looking for extremely decadent, yet surprisingly healthy vegan desserts, LBV is a great place to find them.

If you’re looking for a light, healthy, but delicious meal, this is a good place to come. If you’re looking for super-rapid and attentive service, that is not the forte here. But that’s ok. They’re plenty nice, you just might have to remind the server that your meal came with a salad.

To close, I’m going to share a photo of my adorable kitten, who I love very much. She sat beside me while I wrote this. Her name is Septembre. Her mom was a stray my cousin took in. Please say no to breeders, and always adopt!

Unscrambling the Mystery of the Perfect Tofu Scramble

December 4, 2010August 20, 20252 Comments

I have eaten many tofu scrambles in my life. From Sadie’s Diner in Toronto, Joseph’s in Woodstock, New York, Veg Out in London, Café My House here in Ottawa, The Cornerstone in Guelph….

Ingredient-wise, they are all pretty much the same. A bit of oil for frying, various kinds of veggies, tofu, tumeric to make it yellow. And yet, they range in palatability from divine to vomitous.

Successful tofu scrambling, you see, is all in the technique. I am going to share it with you all today so that you can a) create your own marvellous vegan scrambles at home and b) share the info with those foolish restaurants that continue to charge for the masses of tasteless slop they have the nerve to call tofu scramble.

So here’s your ingredient list:

1. 1 block of extra firm tofu. Not lite, not “silken.”
2. ¼ cup olive oil (or less if you’re all skinny and boring)
3. 2 large onions, diced
4. ¼ cup diced celery
5. ½ cup carrot matchsticks
6. ½ cup red pepper matchsticks
7. ¼ cup sliced mushrooms
8. 1 cup canned or fresh diced tomatoes
9. 1 bouillon cube (a crumbly one)
10. 1 tsp tumeric (optional, for colour)
11. ½ cup crumbled faux sausage or ham (slices of Yves breakfast links or tufurky sausages work too)
12. salt and pepper to taste

Now, this is the veggie mix I like….you can really use whatever you want. Though if you don’t use the tomatoes, you might want to throw in a tsp of vinegar for the acidity.

Now the important part: technique.

1. Cook onions in oil on medium heat until soft and carmelized, about 15 minutes.
2. Add veggies and stirfry on medium-high heat for a 3-4 minutes until just beginning to soften (you may want to add the harder veggies like carrots first and the softer ones a couple minutes later)
3. Add crumbled tofu (not diced – diced won’t absorb the flavours), crumbled bouillon cube, faux sausage and tumeric. Cook on medium high using the “smash and scrape” technique. You scrape the browning stuff of the bottom of the pan, and smoosh it into the scramble…Repeat this for 3-5 minutes until the scramble is pretty dry. This is really the key part – incorporating the yummy scortchy stuff from the bottom of the pan and evaporating the flavour-killing liquid from the veggies and tofu.
4. Add salt and pepper to taste.
5. Might as well throw on some Daiya too, while you’re at it.

A side note – if you leave out the faux sausage and replace the tomatoes with salsa, you can make pretty darn good faux huevos rancheros…just serve wrap the scramble in a tortilla and serve with avocadoes, salsa and vegan sour cream.

So there you are…happy scrambling to all!