If you’re looking to kickstart healthier habits this year, we’re right there with you.
That’s why we’re trying to put our best foot forward — as per the latest iteration of Canada’s Food Guide — by diversifying our protein sources. Of course, one of the best (and easiest) ways to do this is by incorporating more plant-based proteins into our diets.
With this in mind, we’ve turned to Beyond Meat to help us reinvigorate our roster of seasonal dishes with some options that are better for our health and planet — and don’t require any sacrifices (we can’t even bear the thought of not being able to enjoy tacos anymore).
Beyond promoting well-being and feeling better in our bodies, shifting from animal to plant-based protein (even just once or twice a week) can positively impact global issues like climate change, constraints on natural resources, and animal welfare.
The growing trend has even captivated many world athletes who believe a plant-based diet has the potential to extend their careers and improve performance. Canada’s very own P.K. Subban, for instance, has attributed integrating Beyond Meat plant-based proteins to feeling faster and stronger on the ice.
To rouse your kitchen-creativity, we’re sharing a few of the hockey pro’s favourite recipes — all of which are made using plant-based ingredients with no GMOs, bioengineered ingredients, cholesterol, soy, or gluten.
But, don’t worry, you can still count on the meaty, mouth-watering taste of your winter favourites.
When it comes to comfort foods, this hearty and delicious better-for-you take on a seasonal favourite is a mainstay in Montreal Canadiens defenseman P.K. Subban’s kitchen.
The protein-packed — 16 grams to be exact — plant-based sausage is designed to deliver the juicy, sizzling satisfaction you’d expect from pork sausage, but with less of the saturated fat and sodium you’d find in traditional animal protein.
“It’s all about finding balance. My Beyond Sausage and Peppers recipe is perfect for when I want to spice things up. The first thing for me is taste, and when you realize what Beyond Meat offers in nutrition, it’s a no brainer,” says P.K. Subban.
- 1 package Beyond Sausage Hot Italian (4 total)
- 1/2 cup olive oil
- 4 frying peppers (sweet Italian peppers); bell peppers also work
- 2 garlic cloves
Start by heating the oil in a large sauté pan over medium-high heat. Then, prepare and fry the sausage as instructed on the packaging, turning frequently until nicely browned. Chop the peppers and onion. Add the chopped vegetables, garlic, salt, and pepper to the pan. Lower the heat and fry for five minutes (or until the vegetables are tender) before plating and enjoying.
As mentioned, while we’re up for embracing healthful foods, taco night is still a must — so these tacos are already a win in our books. They’re also evidently a win for Subban, who has made this recipe a pre-game ritual.
He especially appreciates that Beyond Beef is a major source of protein that has more iron and less saturated fat than your typical ground beef. The plant-based ground is designed to deliver the juiciness and texture of biting into your fave taco and is made from peas, mung beans, and rice.
So, you can maintain all the flavours of taco night but with simple, plant-based ingredients that are healthier for you and the environment.
- 1 package Beyond Beef
- 8 hard shell corn tortillas
- 1 package taco seasoning
- 1/2 cup manchego cheese (plant-based options available)
- 1/2 cup lettuce, shredded
- 1/2 bunch cilantro
- 1 tomato, small diced
- 3 limes, sliced
First, heat a large sauté pan to medium. Next, add Beyond Beef, break it apart into small pieces, mix in the seasoning, and let it cook for five minutes. Once fully integrated, let it simmer for about two to three minutes. While the Beyond Beef cooks, heat the tortillas in the oven for a few minutes before removing them to build the tacos. Sprinkle some Beyond Beef into your shell and layer with manchego cheese, lettuce, tomatoes, and a squeeze of lime.
There’s nothing quite like biting into a juicy burger, so you’ll be relieved to know that’s not a sensation you’ll have to forego when incorporating more plant-based proteins into your meals. And the Beyond Burger is no exception — it’s even been designed to replicate the delicious, meaty texture of your favourite beef burger.
The patties are also packed with 20 grams of protein per serving (but with less saturated fat and no cholesterol), so you won’t be walking away hungry. Not to mention, the Beyond Burger is now produced locally in Montreal.
- 4 Beyond Burger patties (2 packages)
- 4 brioche buns
- 4 cups kale, destemmed, rough chop
- 6 tbsp extra virgin olive oil
- 2 cups green cabbage
- 2 red onions, caramelized
- About 20 crispy onion rings
- 4 slices vegan white cheddar
- Pinch of salt and pepper
- Optional: vegan chipotle sauce
- Optional: 1 cup roasted peanuts
Thaw the Beyond Burger patties according to the package. In a colander, rinse kale, remove center stems, and rough chop. Onto a sheet tray, place kale, olive oil, salt, pepper, and roast in the oven at 400℉ for five or so minutes until you reach a crispy, chip-like texture and bright green colour.
Next, in sauté pan, you’ll place the cabbage and let it sweat for a couple of minutes until it’s bright green and slightly soft, at which point you can season to taste, remove from the pan, and set aside.
In a sauté pan, cook your burger for five minutes on either side or until 165℉ is reached. At the last minute, you can melt cheese on top of the burger. Slide some buns into the toaster or onto your griddle until golden brown. Then, assemble your burger with cheese, kale, caramelized onions, onion rings, and cabbage on a toasted bun. For an added edge, you can drizzle some chipotle sauce or sprinkle some peanuts as well.
Beyond Meat offers the delicious taste meat-eaters love in a more nutritious and holistic way — and without the sacrifice of restricting the foods you love.
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To adapt your favourite recipes, you can pick up Beyond Beef and Beyond Sausage in the fresh meat aisle of your local grocer.
You can also follow @BeyondMeatCA to check out more of P.K. Subban’s favourite recipes using Beyond Meat and cook like the athlete at home.
You’ll also find more recipes and plant-based inspiration at beyondmeat.com/recipes.