Our menu is filled with plant-based options
Plant-based eating is gaining popularity. A plant-based diet is affordable, nutritious, and environmentally sustainable. It is also recommended for the prevention of many chronic health conditions, including heart disease, stroke, and some forms of cancer.
The following plant-based foods are delicious, filling, and packed with protein, vitamins, and nutrients. Plus, you can find many of these nutrient dense foods in items on our menus!
Beans are an affordable nutrient dense food. They are high in fibre, contain vital nutrients, and are rich in a type of antioxidant called polyphenols. Beans also contain amino acids—the chemicals that combine to form protein and help build muscle.
Chickpeas—also known as garbanzo beans—are part of the legume family. They are a rich source of vitamins, minerals, protein, and fibre. They also aid in digestion and help reduce the risk of several diseases.
Considered a complete source of protein, hemp seeds are easily digested and absorbed by the body. Hemp’s nutritional profile contains 36 percent protein, and also contains the exact ratio of healthy fats needed for optimal health.
Lentils are an inexpensive way to get a wide range of nutrients into your diet. They are high in fibre and packed with B vitamins, iron, magnesium, zinc, and potassium. Lentil are also made up of over 25 percent of protein—making them a filling alternative to meat.
Nutritional yeast is a unique strain of yeast with an abundance of nutritional value. Made from a single-celled organism called Saccharomyces Cerevisiae that is grown on molasses, cane sugar, or another medium. Once harvested, it is washed, dried, and then heated to stop the yeast from growing.
A delicious way to season any meal, nutritional yeast is also a great way to increase the nutritional value. It is a good source of fibre and protein, and contains a variety of essential vitamins and nutrients. It is also low in both fat and sodium, and is free from soy and any artificial colours and flavours.
Nuts and Seeds
While the nutrient content may vary from nut to nut, all nuts are cholesterol-free and an excellent source of plant protein and fibre. They also contain vitamins E, B6, niacin and folate, along with minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium.
Most seeds are rich in protein, healthy fats, fibre, and minerals such as magnesium, potassium, calcium, plant iron, and zinc. They are also low in sodium and contain vitamins B1, B2, B3. Some seeds are also rich in vitamin E.
Nut and seed butters are a creamy and delicious alternative when you’re wanting to add more healthy fats, nutrients, and plant protein into your diet.
Sprouts are full of essential nutrients that support optimal health. They are low in calories and fat, and rich in vitamins, enzymes, antioxidants, and protein. Plus they add flavour and come in a variety of types, like these sprouts from one of our favourite local producers, Eatmore Sprouts.
Despite what the latest diet fad might be saying, there are legitimate health benefits to eating whole—not refined—grains.
Whole grains such as oats, barley, brown rice, bulgur, buckwheat, millet, and quinoa are high in fibre and B vitamins, and contain a good amount of minerals like iron, magnesium, and zinc. Whole grains also provide several grams of protein per serving, and help lower the risk of diabetes, heart disease, and high blood pressure.
Quinoa is an ancient whole grain considered to be a complete protein because it contains all of the essential amino acids. It is an amazing option for breakfast porridge, lunch salads (hint! hint!), or as a nutritious side dish at dinner (see below!).
While our menu contains mouthwatering meats, it also includes a wide variety of plant-based options beyond salad and side dishes. Although, you may want to take a look at our Quinoa Avocado Salad and our Spinach Salad…
From our Vegan Chili and Wild Mushroom Risotto, to our Roasted Veg Quesadilla to Walnut Mushroom Burger, and even from our Little Italy Pasta to our Curry Bowl, there are endless plant-based options when dining with us.
If you’re not completely meatless and want your main protein to come from the sea, we’ve got you covered with numerous seafood options like our Oyster Burger, our Grilled Prawn Tortellini, and our Tataki Tuna.
Our servers are more than happy to help you locate delicious vegetarian options on our menus—along with gluten-free options.