Saturday, April 4, 2026

Are you meeting your nutrition values on a vegan diet?

From veganfirst.com

By Akansha Jhalani

As we all know, there is no theory backing up the logic that non-vegetarians or ovo-lacto-vegetarians are healthier than vegans, even though many will tell you otherwise. But the good news is that vegans can get sufficient nutrition provided they carefully plan their meals considering all the food groups.

The nutrients which are of optimum importance on a wholly vegan diet are vitamin B12, protein, long-chain omega-3 fatty acids, riboflavin, vitamin D, calcium, iron, iodine, zinc, and selenium.  But with proper planning, one can get sufficient doses of the above-mentioned nutrients  from a plant based diet. Additionally, a well-planned vegan diet can be very beneficial for the body as it can help lower the risk of heart disease, type 2 diabetes and certain types of cancer.

Listed below are the different nutrients you need and the ways to intake them on a vegan diet:

Protein from plants

For a vegan, it is recommended that they take 0.9 gms of protein per kilogram of their body weight.

One should consume an adequate quantity of varied sources to ensure that they get their required dosage of protein. Seeds, nuts, legumes, whole grains and soy are excellent sources of protein. Other great sources of proteins are tofu, lentils, chickpeas, quinoa, orange, broccoli and plant based protein powder.

Omega 3

Take a vegan DHA capsules which contain algae-derived omega 3 fatty acids.

Omega 3 fatty acids are highly beneficial for the heart, brain, joint health and skin. Flax seeds, walnuts and canola oil are excellent sources of vegan omega 3 fatty acids. Consuming these on regular basis would nurture one with the required dosage minus the cholesterol and toxins found in fish.

Vitamin B12 for vegans

2.4 mcg of Vitamin B12 is required on an average per day.

Vitamin B12 is made by bacteria and fungi. Sterilization and cleaning of various vegan sources of food destroys their natural B12 content. Vegans all over the world are advised to take supplements for their vitamin B12 requirement. Some brands of fortified cereals, nutritional yeast, soy and rice milks also contain Vitamin B12.

Calcium

Men and women aged 19-50 should take 1000 mg of calcium every day.

Calcium is found in abundance in greens, kale, broccoli, almonds, beans and sesame seeds. There are many calcium-fortified foods available like fortified soy, cereals, tofu and juices. As a vegan, one should take supplements or such fortified foods to ensure the proper intake of calcium rich vegan foods.

Vitamin D

800IU is the recommended daily intake of vitamin D.

Vitamin D is necessary for the absorption of calcium in the body. Sunshine is the best source of vitamin D. It is also found in fortified orange juices, tofu and mushrooms. Vegans find it very difficult to fulfil their Vitamin D requirement in winters when the sun is low.

 

Iron

Sunflower seeds, spinach, dried fruits, nuts, lentils, molasses, grains and millet contain iron.

As vitamin C helps to increase the iron absorption in the body, either eat foods with a combination of iron and vitamin C or eat dark-leafy vegetables which have sufficient doses of both iron and calcium.

 

Carry backup food

Getting vegan options everywhere might be a problem, though more and more restaurants have started offering vegan options these days. It’s a good idea to carry your meal while travelling so that one need not skip meals. Vegan bars are a good option to carry while travelling.

Cooking your vegan meal

Invest in a few good vegan cookbooks and you would be surprised at a number of options vegans have. Vegan food need not be boring and restrictive. Food cookbooks explore and experiment with a wide range of vegan options making food delicious for you.

Proper doses and proper food combinations can ensure that a vegan diet can be as healthy and nourishing, just like any other dietary option!

https://www.veganfirst.com/article/are-you-meeting-your-nutrition-values-on-a-vegan-diet-

This Vegan Easter Brioche Will Steal The Show At Your Brunch

From plantbasednews.org

Your guests may not believe you made it yourself 

If you really want to impress your Easter brunch guests this year, skip the usual pastries and bring out this stunning vegan Easter brioche instead. Golden, braided, and designed to double as a centrepiece, it looks every bit as indulgent as the classic, yet it’s completely plant-based. Even better, thanks to a clever technique conceived by its creator, Lionel Roudaut, it delivers that soft, fluffy, slightly stretchy crumb you expect from a traditional brioche, with a surprisingly simple method that doesn’t require a single egg.

Roudaut, known for his YouTube channel My Vegan Provence, is a passionate French cook and world traveller who reimagines regional dishes using plant-based ingredients. Drawing inspiration from Provence, Roudaut focuses on preserving tradition while making it accessible for vegan kitchens. In one recent video, he shares how to make a vegan Easter brioche inspired by a classic from Nice, complete with orange blossom, pearl sugar, and chocolate eggs.

A traditional brioche, reworked

             This golden, braided brioche is inspired by the classic Easter breads of Nice - Media Credit: YouTube / My Vegan Provence

Brioche is deeply rooted in French baking. It is known for its richness, which comes from large amounts of eggs and butter. That’s what gives it its soft crumb and slightly stretchy texture.

Roudaut keeps that tradition in mind but flips the ingredients. “I will replace the eggs in the recipe by [using] this ingredient, a potato,” he says. “A simple potato, and it works.”

Instead of relying on eggs for structure and softness, he uses cooked potatoes blended into the dough. The result is surprisingly close to the original. “The crumb is moist, it’s stringy, it just tastes like a real brioche,” he adds. “This is just incredible.”

The vegan Easter brioche still includes vegan butter for richness, but the potato does the heavy lifting when it comes to texture.

Building flavour from the start

The process begins with activating the yeast in plant-based milk, a standard step in enriched doughs. From there, Roudaut layers in flavour early, zesting lemon directly into the bowl and adding orange blossom water for a floral, slightly sweet aroma that defines this regional bake.

He then blends the cooked potato with the yeast mixture until smooth. This step is key. The potato must be fully creamy, with no graininess, so it integrates seamlessly into the dough.

Once flour, sugar, and salt are added, the dough starts to form. It is kneaded to develop elasticity, which is essential for trapping air and creating that light, airy texture associated with brioche.

The role of fat and structure

In traditional brioche, butter is gradually incorporated into the dough. The same principle applies here, but with vegan butter.

Roudaut notes that the dough initially resists the fat. “The dough is elastic and is going to resist the incorporation of fat,” he explains. But with continued mixing, the butter is absorbed, and the dough becomes smooth and pliable.

This stage is crucial for achieving the right structure. The dough should stretch easily and hold together, a sign that the gluten has developed properly.

After kneading, the dough is left to rise until it doubles in size. Roudaut then takes things further by chilling it overnight.

“The flavours and the texture of the dough are going to improve drastically with the night spent in the cold,” he says. “Yeast and bacteria are going to develop slowly and create wonderful aromas.”

This slow fermentation not only deepens flavour but also improves the final crumb, making the vegan Easter brioche more complex and bakery-like.

Shaping a symbolic Easter centrepiece


YouTube / My Vegan Provence                     Roudaut carefully braids three strands of dough, creating the classic crown shape that symbolizes the Trinity

The next day, the dough is divided and shaped into three strands. These are braided together, a traditional technique that carries symbolic meaning.

“The reason why you have three braids is to represent the Trinity,” Roudaut explains.

The braid is then formed into a crown, placed on a baking tray, and left to rise again. To help with this final rise, he adds a bowl of boiling water to the oven to create a warm, humid environment.

Before baking, the brioche is glazed with plant milk and sugar for shine, then topped with pearl sugar. Once baked, it turns golden brown and fragrant.

Finishing touches and serving

After cooling, the final decorative step brings everything together. Chocolate eggs are gently melted and fixed onto the surface, turning the brioche into a festive centrepiece.

The result is a vegan Easter brioche that looks traditional but is entirely plant-based. It is soft, aromatic, and slightly sweet, with that signature pull-apart texture.

For anyone navigating Easter with mixed dietary preferences, this recipe offers a way to keep tradition alive without compromise.

For more of Roudaut’s French and Provençal vegan recipes, visit My Vegan Provence YouTube channel.

https://plantbasednews.org/lifestyle/food/vegan-easter-brioche-steals-the-show/

9 Amy's Frozen Pizzas, Ranked

From tastingtable.com

It's rare that a food brand has such a wide and seemingly random selection, but Amy's is distinguished for the surprising variety of products in its portfolio. There are Amy's prepared frozen meals (think enchiladas, mushroom risotto, and chili mac) to pop in the microwave, and Amy's canned soups (from gumbo to dal makhani soup) to heat for a quick meal — all with Amy's branding stamped on the packaging. It also has things like burritos and breakfast scrambles. Not only that, but the brand has plenty of options in those product categories — not just one or two mere choices.

Still, there's one food the brand sells that you shouldn't miss out on, and it's the one that's always great to keep in the freezer: Pizza. I might have had a random Amy's pizza here and there, but I hadn't tried most of the brand's line-up. For this taste test, I noshed my way through nine pizzas to determine the best of the batch. I judged them predominantly on flavour, but I also factored in how well the ingredients actually performed, as well as the texture of the toppings, cheese, and crust.

Some recommendations are based on first-hand impressions of promotional materials and products provided by the manufacturer.

9. Dairy Free Vegan Supreme

                                                                                                    Carmen Varner/Tasting Table

Amy's Vegan Supreme Pizza is a great comfort food option if you're dairy-free or vegan. I used to be vegan, and it would've been a lifesaver to find a product like this. It includes organic ingredients like tomatoes, bell peppers, onions, and mushrooms. I saw a couple of olives speckled about as well as vegan sausage. That said, I don't think I'd buy this vegan option if I didn't have those dietary restrictions.

The vegan cheeze, as it's called on the ingredients list, is made with coconut oil, potato, and corn starch. It leaves a sticky film on the teeth, which makes it easily identifiable as a vegan product — it's something I've noticed in many vegan cheeses over the years, although there's a lot of new-to-me options on the market too. The cheese melts a bit strangely, which is also something that can set vegan cheese apart from the dairy version. The bottom of the crust is crisp while the part touching the cheese and toppings is slightly doughy, making for an interesting (not bad, not good) textural combination. Although this ranks last, it's not because it's a poorly made product; I simply prefer other flavours.

8. Vegan Margherita

Amy's Vegan Margherita is another fantastic pick for those seeking non-dairy frozen pizza options. As someone who eats dairy, though, this is not the best pizza Amy's has to offer. The cheese has a gooey texture that leaves a film on the teeth — the same issue that was mentioned with the Supreme. Even after baking, the cheese doesn't appear as if it's melted. This pizza fares a bit better than the Supreme option, though, because I prefer the buildable flavour (or lack thereof). 

It's made with tomatoes and tomato puree, vegan mozzarella-style cheese, organic basil, and other ingredients. Leave it as it comes or include your favourite roasted veggies (cooking them ahead of time can help remove excess moisture), load it up with your favourite vegan pepperoni, or perhaps top it with plant-based bacon (Thrilling Foods came in first place in a previous Tasting Table ranking). The vegan cheese texture issue comes from personal experience and the comparison to dairy cheese, but it's not a deal-breaker; if you want a vegan pizza, this still hits the spot.

7. Gluten Free Spinach

                                                                                                     Carmen Varner/Tasting Table

Amy's Gluten Free Spinach Pizza is made with a rice flour crust, which I think is a unique crust choice — the ingredients list mentions organic brown rice flour, organic potato starch, and organic tapioca starch, among others. Most gluten-free crusts I've had tend to use cauliflower, so I can appreciate the use of rice to change things up. In this case, you don't have that vegetal taste that cauliflower provides; instead, the rice is quite neutral, and we get an earthy punch from the spinach. The crust is pretty good with a crisp underside, but it's somewhat flat and not my favourite. 

I like the more complex flavour of the rice crust and spinach morsels to give this pie a slight boost over the vegan Margherita, though. Unlike the previous vegan options, I'd reckon that you don't have to live a gluten-free lifestyle to enjoy a slice of the gluten-free rice flour base. The crust still holds up, while the cheese is perfectly rich and melty to add a decadent mouthfeel to rice and spinach.

6. Veggie Combo

I was a little concerned upon pulling the Veggie Combo Pizza from the oven. It appeared slightly watery from the veggies — this isn't necessarily a problem reserved for Amy's; it just happens with certain watery vegetables. But even so, this pizza was a surprisingly flavourful offering. It comes with organic vegetables like mushrooms, red onions, and fire-roasted red and green bell peppers. There's mozzarella and a bit of Parmesan to bring their creamy charm into the mix. 

The actual cheese works well to create a creamy backdrop for fresh veggies; this likely would not have worked so well without the cheese or if it used vegan cheese, as seen in Vegan Supreme offering. This veggie combo is a newer Amy's product, according to the website, and I hope it keeps it on the roster. It's a flavourful pick if you want veggies on your pizza without having to chop and add them yourself.

5. Cheese

Amy's Cheese Pizza is a solid frozen pie. It doesn't stand out from the leading four options, but it's still a decent pizza. I like its buildable nature that makes a good foundation if you want to add anything on top. The mozzarella cheese is evenly dispersed, and the tomato sauce provides an acidic uplift that prevents it from tasting too one-dimensional. I'd select the plain ol' cheese over the veggie combo because the cheese melted better and got a bit of colour on top in this version; this results in a more complex and interesting cheesy flavour, whereas the veggie was a tad watery and didn't have the opportunity to brown. 

However, the pie could benefit from some add-ins. Potentially, you can upgrade it with other best cheese varieties to add to pizza, such as provolone or Monterey Jack. The dough, tomatoes, and cheese are a classic combination, and you can't go wrong if you opt for this flavour.

4. No Cheese Roasted Vegetable

                                                                                              Carmen Varner/Tasting Table

The No Cheese Roasted Vegetable vegan pizza doesn't feature any type of cheese alternative; instead, it goes naked and omits the cheese entirely, which allows the taste of the roasted vegetables to come to the forefront. This pizza has veggies as the star, but it strays from veggie basics. Instead, the pie includes marinated pieces of organic shiitake mushrooms, roasted red peppers, marinated artichoke hearts, and some balsamic vinegar for tang. I'm not sure that I can taste all of those individually, as the sweet notes of caramelized onion are the most prominent. 

The onion effectively serves as the sauce while other veggies on top bring a dynamic mouthfeel. There's a bit of fibrous chewiness from artichokes and then small mouthfuls of mushrooms. Truthfully, their flavours fall behind the onion, but the onion is a true delight, and I didn't miss the cheese. The crust is excellent, too, with a doughy outer edge that creates a welcome chew. The pizza remains flavourful and hearty but feels lighter without the decadence associated with cheese. I'd seek the no cheese veg pizza over the cheese version because it's striking and tastes elevated.

3. Spinach

Somehow, Amy's Spinach Pizza isn't all that spinachy, despite how green it is. On one hand, this could be a compelling factor if you don't love the taste of the leafy green. The spinach appeared to be blended into a pesto-like substance, which I think is somewhat innovative and unique. We also see feta tossed into the mix, rather than just mozzarella, which brings a mild tang and creates an enticing cheesy duo. 

There's a bit of tofu and honey strewn into the mix, but they aren't noticeable. The flavours are refreshing and tasty, but not too spinach-forward. If I hadn't read the ingredients list, I might have thought it was made with an odd pesto that I've never had before. If I'm judging by flavour alone, this is certainly delicious with cheese delivering richness and tomatoes bringing that umami quality. However, the lack of spinach qualities means I can't rank it higher.

2. Veggie Crust Cheese

The veggie crust was the very first pizza I tried, and it remained in the back of my mind the whole time. It's created with a blend of broccoli, cauliflower, and sweet potato, so the crust has a mild, earthy flavour. I enjoy cauliflower crusts and gluten-free pizzas when done right, and this Amy's rendition is a top pick and even stands up to the wheat-based crusts from the brand. 

The earthy, vegetal crust partnered with creamy cheese makes a divine combination. It technically already contains veggies, so in a way, it's a veggie pizza, but it isn't bogged down by wet vegetables like the supreme pizza. The crust is crisp but not overly crunchy, which makes it satisfying for the taste buds and senses. You don't have to be celiac or eat a gluten-free diet to like this pizza, and that's a true testament to the taste. I like the complex flavour more than the earthy but mild-mannered spinach pie.

1. Margherita

                                                                                                        Carmen Varner/Tasting Table

Pizza Margherita is a classic pizza style, and Amy's makes its version with organic tomatoes, mozzarella, Parmesan, and basil. This pizza is basic yet well-made. The tomatoes are acidic and bring a lot of flavour, while the creamy notes of mozzarella act as a balance. The basil is fragrant and surprisingly strong considering how small the pieces are — but Amy's is also generous with how much it puts over the 'za. 

Despite this pizza being made with the basics, it still manages to stand out above the other eight options because of the flavourful ingredients. The crust isn't quite as fluffy as others, but also not as flat and crisp — it's a fantastic middle-ground which allows the flavours to speak for themselves. It's not loaded with cheese; instead, it's speckled around the pie, so the tomato has a chance to shine and bring its umami depth into the equation. 

Actually, upon taking the pizza out of the box, I noticed the cheese comes in little cubes, which further differentiates it from the other offerings that came shredded. This is a fantastic pick to stock in the freezer because it's delicious on its own, but you could always jazz it up with added toppings, like pepperoni or bell peppers. This would be the No. 1 Amy's pizza that I'd buy again or recommend to newbies who haven't yet tried the brand.

Methodology

                                                                                                      Carmen Varner/Tasting Table

Given that this is a taste test, the taste is the most important consideration. I wanted a good-tasting pizza above all. Beyond that, I wanted to taste the advertised ingredients. If I couldn't really distinguish something that was noted on the box, it ranked lower, even if the pizza tasted pleasant. Texture occasionally comes into play, too. I cooked each pizza as directed; some had different temperatures and suggested bake times, so make sure to follow the directions to ensure you don't overcook anything. Low-ranking pizzas have some foundational issues with the taste or texture, while high-ranking pies are full of flavour and intrigue.

https://www.tastingtable.com/2135270/amys-frozen-pizzas-ranked/

Friday, April 3, 2026

Traditional, creative or vegan: Many options for serving up the humble grilled cheese

From saltwire.com

It's been around since Roman times, but the quintessential favourite grilled cheese is still popular and inspiring new versions

Delicious. Simple. Convenient. Timeless. Affordable.

Imagine sitting at a table inside a time machine made with glass doors. You travel through periods in history, and for every stop, you get a plate in front of you.

First, push the button for the past, you land in ancient Rome era where a traditional dish is brought up.

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Next, push the one for the present and return to the modern era, where a gourmet dish appears, inspired by European cooking.

Finally, you push the button for the future, and to your surprise, maybe, you get a dish that doesn’t use any dairy products at all. Cows are not invited to your plate because you got the vegan version.

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Every dish? A different version of the humble grilled cheese.

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After trying them all, you close your eyes and only one word comes to mind to describe your feeling… comfort.

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The concept of melting cheese in between two slices of bread has been popular for decades, but recently has taken on a new twist as individuals create their own unique versions. The grilled cheese sandwich evolved from its origins dating back to ancient Rome, and has gotten updates from the Europeans and Americans.

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Some see it as a culinary tradition with mainstream cooking techniques, while others use it as a culinary experimentation to test various recipes incorporating local ingredients. Others cook it to make a statement based on their personal values.

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Over time, the grilled cheese sandwich has transformed based on preferences and individuals’ introduction to new ingredients.

Easy and traditional

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Brenda Kennedy lives in Waterford, N.B., and only discovered grilled cheese sandwiches as an adult when she started her own family.

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“We never had grilled cheese when I was growing up. I guess it was just the habit I got into when my kids were small,” said Kennedy. “It was an easy lunch on Saturdays, so that’s what we always had, most always with tomato soup.”

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Her approach to the grilled cheese is very traditional, using butter only, and is more about convenience to feed her family. Like most people, she has her own preferences, and to meet the household’s various tastes, she uses different ingredients to accommodate their favourites as well.

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grilled cheese
Brenda Kennedy and her husband, David Kennedy, enjoy their preferred version of traditional grilled cheese with tomato soup. Brenda prefers sourdough on her sandwich while David likes multigrain. Isabelle Dasylva-Gill
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Kennedy also tries to maintain healthy options when making grilled cheese since she could not escape the processed cheese frenzy started with Kraft in the early 1900s.

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“I like the sourdough bread with cheddar on it. And my husband prefers multigrain bread with processed cheese slices,” said Kennedy. “I just think it’s healthier than other breads.”

Unlike his wife, David Kennedy grew up with grilled cheese sandwiches and carried on the family recipe when he moved out to live on his own before starting his own family.

“I enjoy the taste of the tomato soup and the sandwich itself. That’s just the way I’ve always made them,” said David. “This would be my favourite lunch meal. It’s not hard to make, and it’s filling.”

Jeremy Thornhill, from Grand River, P.E.I., uses his creative mind in the film industry and in the kitchen when he calls on his culinary training to prepare a gourmet grilled cheese. He uses various add-ins to create his signature Italian mozzarella pizza grilled cheese. Isabelle Dasylva-Gill


Getting creative

Jeremy Thornhill lives in Richmond, P.E.I., and completed three years of culinary school when he was younger. He left his fast-paced community in Ontario to move to the Island about five years ago.

“When I moved to P.E.I, a big component of it was that I have a space on my property for a bed and breakfast,” said Thornhill. “It was in hopes to cook for people, have conversations and hear other people’s stories around food.”

He has been in the entertainment business for over 20 years and currently works in the film and television industry. Thornhill has been trying to leverage his creativity within the cooking area using his culinary expertise and exploring his relationship with food.

“We have access to ingredients that the kings of just even 200 years ago didn’t have access to,” he said. “I feel like that kind of privilege is wasted on buying processed, frozen, ready-made meals.”

Thornhill cultivates and cherishes food from all over the world, allowing him to be creative. He learned how to cook them and how to authentically make food from other cultures.

“I would always dip my grilled cheese in ketchup to add sweetness,” said Thornhill. “Once I grew up and learned how to cook for myself, that basic Kraft sliced grilled cheese went out the window. I just started exploring with different cheeses, flavours and combinations.”

Grilled cheese isn’t just a piece of cheese melted in between bread for him. It’s a place to add fruit, candied nuts or even some crunch with potato chips.

“The biggest comfort grilled cheese I had as a kid was an everything bagel with sliced cheddar and peanut butter. Nowadays, it’s a little bit more elaborate,” said Thornhill.

“One of the favourites I started making in college was a mozzarella-stuffed brioche with a parmesan cheese crust using sauce and fried pepperonis, just like a pizza, but in a grilled cheese format.”

Jeremy Thornhill’s signature Italian mozzarella pizza grilled cheese on brioche bread topped with a parmesan crust and stuffed with hard mozzarella, sausages, roasted red peppers, tomato, fried onions and butter. Isabelle Dasylva-Gill


When he was studying to be a chef, Thornhill learned to take 10-cent ingredients and make them gourmet.

“I think for a lot of restaurants, the whole idea is to take cheap ingredients and make somebody pay a lot of money for it because of what you do to it creatively,” he said.

Francophone filmmaker HĂ©lène Lebon, from Bonshaw, P.E.I., has a special take on the grilled cheese sandwich, particularly since she became vegan over five years ago. Her personal values influence her cooking and inspire the recipes she makes in her kitchen. Isabelle Dasylva-Gill


Customized for dietary preferences

Hélène Lebon is a filmmaker originally from France, who has lived in Canada for 20 years now. She has been vegan for about five years.

“It’s been fantastic. I think it allowed me to express my views on life, compassion, politics, but also ecology very deeply,” said Lebon. “I also love food because of the social aspect, and it was always like this idea of food as a good social marker.”

Born and raised in France, cheese had always been a big part of Lebon’s life. When she adopted the vegan route, she decided to quit cheese completely.

In the last three years, she started experimenting with cheese alternatives, allowing her to taste new recipes for grilled cheese.

“I think grilled cheese is a quintessence of what seems opposite, put together, delicious. It’s both crispy and, at the same time, it’s melting in the mouth,” said Lebon.

Her signature recipe is a fancy vegan dish she named the ultimate vegan umami grilled cheese with faux cheese cheddar, pepper jack and Havarti, avocado, fennel fried onions, crispy fried onions, spinach, soya sauce, P.E.I. potato chips, and on top chili oil with black sesame seeds.

Lebon uses margarine or vegan butter on the outside of the bread and sometimes both sides, depending on the ingredients inside. She also uses mayo because it gives more creaminess in the bread crust.

“There is a good vegan mayo where you can add some chipotle hot sauce,” she said. “It can be a nice add-on, as well as pickles.”

Whatever the bread or the cheese used, the key is to remember to eat with pleasure because grilled cheese is an opportunity for experimentation and discovery.

“You can never run out of ideas when you are in front of your pantry and you’re using your creativity when you want to make grilled cheese,” said Lebon. “It’s not necessarily to look for what people know or are used to, but it’s more like finding a balance with the rest of the ingredients that you’re using. This is a good food, good mood plate to make any time.”

https://www.saltwire.com/newfoundland-labrador/traditional-creative-or-vegan-many-options-for-serving-up-the-humble-grilled-cheese