10 Friday, May 13, 2022brooklintowncrier.com One of the questions I'm asked the most is "what do you eat" as people can't imagine meals without meat or dairy. Being vegan is not about deprivation; in some ways, it's about expansion. I'm constantly trying new foods and recipes and there are more and more vegan options on menus. So then, what do vegans eat ? Breakfast I've always found this to be the easiest meal. Like many people, I can eat the same thing(s) for breakfast day after day. I eat avocado toast sprinkled with nutritional yeast, oatmeal with dried peanut butter, hemp seeds and fruit, a protein shake using a plant-based milk and a frozen banana, or an Ozery bakery breakfast round with peanut butter. I often eat two breakfasts, one shortly after waking up and then a second one after my morning workout. Lunch I try to eat salad, which is usually just spring mix and a great salad dressing. Salad is not sustaining enough, so I also have one of the following: soup, chilli, falafels, or a hummus and roasted vegetable sandwich. Occasionally I buy pre-made veggie burgers or grab takeout from Mathilda's or Cop- per Branch. Both restaurants are in Oshawa. Dinner I pre-plan these and shop and prep for meals on Sunday. I love leftovers, so I cook to ensure I have some and find different ways to use them. For example, one Sunday I grilled veggies on the barbeque and the next day used the leftovers in a grilled veggie sandwich. When my partner and I eat out, I've found Thai restaurants a great choice for vegan options. If you eat Thai, ask them not to use fish sauce, a common ingredient in Thai food. Indian Food also offers great choices. Most large chain restaurants now have vegan options or even full vegan menus. Both President's Choice and Farm Boy have a plethora of plant-based products. And snacks As a runner and fitness studio owner, I need steady energy, not the highs and lows from eating sugar which I limit. Still, when there's an upcoming occasion, I indulge in vegan treats. Many bakeries I purchase from are small home-based or local ones. Jacked Up Coffee in downtown Whitby sells fantastic squares from Kind Bakehouse which you can also order directly from. Whitby's Crave Donuts has vegan donuts. Recently there was a pop-up market by my studio, and I purchased delicious cookies from Fany's Baker. A shout out to this young woman for her vegan and gluten-free baked goods. They were a hit with my family. The key to changing your eat- ing style is to be prepared. Know what's on the menu before going to a restaurant, stock up on good quality foods, and sometimes cook in bulk so you have something you can unfreeze and cook on those busy days. No processed food Avoid too much processed vegan food. It has a place in your diet but shouldn't be your base. Build your base from fruits, vegetables, healthy grains and plant-based proteins. The following statement is from the Canada Food Guide: "Choose protein foods that come from plants more often." Sheree's hack: Remember the saying, "An apple a day, keeps the doctor away"? It's a reminder to eat your fruits and veggies. What do I Eat Plant-Based Eating by Sheree Nicholson Brooklin Bafflers: by Liz Lowe