How people in Waterloo region eat more veggie-forward meals

Canada's new food guide suggests we get our proteins from plants more often and eat more vegetables.

But for people who are used to having meat on the table each night, switching to plant-based meals can be difficult, especially given the vast amount of recipes and advice on the internet.

We asked you for tried and tested recipes and advice and you delivered.

Sandy Falco wrote to us about how and she her children are vegan or vegetarian and says "it is not hard to cook at all."

After all, Falco says, "I am not a great cook, don't really enjoy cooking."

"Lentils and beans are much cheaper than buying meat and frozen vegetables and fruit are probably a better choice than trucked in produce," she said. "Education is everything."

On Facebook, Ben Seeley suggested people make small changes.

"Let's say for lunch you always have a sandwich. Well, keep on having sandwiches, just instead now, maybe skip the unhealthy deli meats and substitute it for more veggies like avocado, or even a meat alternative like tempeh, or a chickpea patty," he wrote.

Robin Backer agreed.

"The easiest thing to start with is to switch something that is a simple substitution instead of a whole new recipe. We do tacos or wraps with beans cooked in seasoning instead of meat. Yum," she wrote.

From shepherd's pie to soup: Your tips

We received many other comments on Facebook, emails and tweets. We've gathered some of them here to help you if you want to try something new.

Laura McDonald wrote on our Facebook page: "I make shepherd's pie using lentils. It's the exact recipe I used to make with ground beef, but now substitute with brown lentils which I cook first. Vegetable broth instead of beef broth. Nice mash on top. It's a great non-meat healthy, hardy meal."

Michelle Crawford posted a photo (see above) of a hearty lentil and quinoa vegetable soup, "great for cold weather days," she said.

Lucia Sofroni suggested "loaded toast." One side has the mashed avocado, roasted pepper and baked tofu chicken. The other side is hummus, roasted brussel sprouts. Add a side of greens and ketchup.

Kait Victoria recommends the Gardein brand "crispy tenders" paired with VH sauces that are vegan. Serve it with boiled sweet potato with vegan margarine and fry up broccoli and garlic and walnut oil. Or try tri-coloured quinoa.

Jennifer Allore suggested a big pan of roasted vegetables: potato, sweet potato, cauliflower, carrots, Bok Choy, etc. "Easy one tray filling dinner."

Luisa D'Amato offered her take on vegan sag paneer: "Fry an onion, add mustard seeds, cumin seeds, turmeric, Garam masala, cayenne pepper, finely chopped ginger. Add vegetables you like (carrot, zucchini etc). Pour a cup or so of chopped canned tomatoes and juice over. Simmer and stir, add a cup of water and a package of frozen spinach. Add a cup of coconut milk. Season to taste; drop in cubes of tofu, simmer 5 mins and serve. Great with rice or warm naan bread."

Julie Brown says chili without meat. "Use your normal chili recipe and leave the meat out."

Haviva Porter suggested seitan "wings" with whatever your favourite sauce is.

Liz Cairns posted a photo of a roasted veggie salad with avocado dressing and tempeh 'bacon.' "Spicy Roasted Veggies on top of whatever greens you have and topped with 1/2 an avocado blended with splash of olive oil, lemon juice, 1-2 tablespoons nutritional yeast, S&P and a dash of hot sauce. If you don't like tempeh it's also really nice with roasted chickpeas."

Soup was often suggested and Kate Daley says add blended, smooth red lentils to a veggie soup for some protein.