It’s Official: Eat More Plants and Less Meat

The 2019 edition of the Canada Food Guide was released today and the key takeaways are more plants, more plant based protein, more water and less meat and dairy.

Look at all that fruit and veg! So many good things to eat!

The Food Guide specifically recommends more water, more plant-based proteins and less meat and saturated fats and less juice.

Struggling to think of how to incorporate this into your rotation? Take it slow. There are many wonderful plant-based proteins to eat that a hearty, healthy and versatile. In February, we will be running a workshop: Vegan and Vegetarian Cooking — Viva Mexico (February 27) . You’ll learn to make delicious tofu tacos (seriously delicious) and jack fruit tacos (similar in texture and flavour to pulled pork). In the meantime, try this amazing dal recipe we made at this last weekend’s Pulse Workshop.

Happy Eating!


Daily Dal (Masoor dal)

Course Main Dish


  • Serves 4
  • 8 ounces red lentils
  • 2 tablespoons of canola oil or any other light oil
  • optional: 12 peppercorns
  • optional: 4 cloves
  • 1 onion thinly sliced
  • 4 cloves of garlic crushed
  • 2 inch ½piece of ginger peeled and finely grated
  • teaspoon ½chili powder
  • teaspoon ½ground coriander
  • teaspoon ½turmeric
  • 1 teaspoon salt
  • 11 ounces canned plum tomatoes


  • Directions:
  • Rinse the lentils in a large bowl until the water runs clear. Drain through a sieve and put them in a deep lidded saucepan. Add 2 ½ cups of cold water and bring to a boil over medium high heat, then cover with a lid and simmer gently for 10 – 15 minutes without stirring until thoroughly cooked. Lentils will be tender when cooked.
  • In a deep saucepan, toast the dry spices on medium heat for a 2-3 minutes. Add the canola oil and the onions. Cook for 8 – 10 minutes.
  • Add the garlic and ginger and stir-fry for another 4 minutes. Add the canned tomatoes. You can break them up with your hand or a wooden spoon as you add them to the pan.
  • Add the lentils a spoonful at a time and add water they are simmering them to achieve the thickness and consistency you want. Once fully combined, simmer for another 10 minutes.
  • Serve with naan, chapatis, pita, or socca. Garnish with chutney.


Taken from: Made In India by Meera Sodha
Keyword canada's food guide, cooking at home, healthy eating, legumes, plant-based protein
Tried this recipe?Let us know how it was!