Meatless Monday – And the reveal…🇨🇦

And some Canadian food combinations from last week’s mystery box challenge.

  • Maple syrup, red fife flour and pumpkins to make pumpkin pie
  • Lentils and hemp seed veggie burgers on red fife flour buns
  • Clean and steam fiddleheads then sautée in pan with some mustard seeds and cooked lentils.
  • Use pumpkin and some apple to make a soup. Use sage as the main flavouring and serve with red fife croutons.
  • Berries and maple syrup compote and some applesauce as accompaniments to cooked oatmeal
  • Potato and red fife flour gnocchi with a pumpkin marinara
  • Corn chowder using potatoes, dulse and corn. Sprinkle hemp seeds on top.

And how did you combine the ingredients?

Canadian cuisine, and one that is meatless, is more than just maple syrup. The spirit of Canadian cuisine, much like Canada’s cultural mosaic, uses ingredients that are indigenous and interweaves the tastes and spices of different cultures.

Meatless Monday – A quick fix 🇨🇦

While there are many Canadian food items readily available that are naturally meat free, certain Canadian dishes are not. Here are some quick fixes to make iconic Canadian classics meat free.

Popular food such as butter tarts and tourtière use pastry crust that is often made with lard. Simply substitute the lard with a good quality and solid vegetable fat. Coconut oil is a good option and any commercial product without hydrogenated oils and controversial palm oil is also an option.

Canadian bacon shows up in just about everything: sandwiches, doughnuts, salads, etc. You can buy maple smoked tempeh that tries to emulate bacon in look, taste and sizzle or you can make your own using tempeh or even eggplant.

With three oceanic coasts, seafood makes for a popular dish in Canada. Dulse, a seaweed widely available in the east coast, can be used as a salty ‘sea’soning to impart the taste of the ocean to any dish.

And check that your maple syrup is kosher. Previously, animal fat (typically pig) was used to prevent foaming when producing this amber liquid. Kosher, or the pareve label, indicates that no pork product has been used.

And your Canadian mystery box challenge! Use at least three of the following ingredients to create a dish. Tune into next week’s Meatless Monday to get more ideas.

  • maple syrup
  • lentils
  • mustard seed
  • fiddleheads
  • potatoes
  • berries
  • apples
  • sugar pumpkin
  • wheat and red fife flour
  • hemp seed
  • dulse

Canada 150 – Culinary tour, eh

tarte au sucre pie, tarte au sucre pie

if I don’t get some I think I’m gonna die

~adapted from Alligator Pie by Dennis Lee~

As mentioned previously, Canadian cuisine is varied depending on region, season cultural influence. It makes use of both local and imported ingredients and many Canadians will have a memory and/or experience of many of the following. Here’s a quick Canadian culinary tour.


Newfoundland jiggs dinner, figgy duff and toutons; Nova Scotia lobster roll, donair and oatcakes; PEI potatoes; Acadian meat pie; Quebec sugar pie and tourtière; Montreal style bagels and smoked meat; Saskatchewan canola, wheat, mustard and lentils; Atlantic cod, Alberta beef and Arctic char

Iconic junk food

ketchup chips, hickory sticks, crispy crunch bars, chicken bones, pal-o-mine bars, McCain frozen french fries, tiger tail ice cream, beaver tails, timbits, New Brunswick Crosby molasses; Swiss Chalet chicken and sauce in English Canada and St. Hubert’s poulet in Quebec.

Indigenous people 

pemmican, bannock, maple syrup, birch syrup, salmon candy

Cultural influences

Jamaican patties, Trinidadian doubles, Eastern European perogies, British fish and chips, Italian pizza, Greek shawarma, Middle Eastern falafel, Japanese sushi and some rendition of Chinese food

Iconic foods

poutine, Nanaimo bars, butter tarts


Nanaimo bar trail and the peach festival in BC; butter tart trail in Ontario; vineyard tours in BC and Ontario; chowder trail, Bud the Spud chip truck and Chickenburger in Nova Scotia; PEI lobster supper; various summer food festivals across the country


Saskatoon berries, Ontario macintosh apples, BC cherries, Nova Scotia blueberries, Newfoundland bakeapple, partridge and crowberries; berries and stone fruit in BC, Ontario and Nova Scotia; Taber corn

And try Ricardo’s (Quebec chef) sugar pie recipe