Protein - Tofu, Tempeh, Legumes and Seitan
All plant-foods provide protein - that's where animals get it from - though in varying quantities and digestibility. Our individual needs for protein also vary from person to person though 0.9 grams of protein per kilogram of body weight is recommended daily for those on a wholly plant-based diet.

Hearth to Home uses the powerhouses of plant protein - tofu, tempeh and legumes to provide an efficient and tasty way to meet protein needs.

Substituting soy protein for animal protein reduces coronary artery disease, increases bone density, favourably affects kidney function and reduces risk of breast and prostate cancer (up to 70% risk reduction).

Tofu and tempeh are both made from soy beans and are complete proteins abundant in all the essential amino acids. They provide the added protection of phytoestrogens called isoflavones of which soy is the only significant source. And they are a rich source of phytosterols (plant sterols), saponins, lecithin, fibre and numerous vitamins, minerals and phytochemicals.

Isoflavone content goes down with processing (which isolates parts of the whole food) so first generation soy such as beans, soy milk, tempeh and tofu are the best sources. We only use certified organic soy as soy beans are one of the most often genetically modified foods. Using tofu and and tempeh as opposed to the actual soy beans increases digestibility as well as providing more interesting textures to be creative with flavour. We use organic tofu from local Ying Ying Soyfood (located at the St. Lawrence Market). Our organic tempeh is made by Ontario's family-run Noble Bean.

Legumes (beans and lentils) are naturally low in total fat and are loaded with important nutrients such as protein, fibre, potassium, magnesium, iron, folic acid and and calcium. They have a very beneficial effect on blood sugar and they taste great.

We use organic dried beans and cook them ourselves with only water, some salt and kombu (a sea vegetable) for tenderness and flavour enhancement. The kombu also adds extra minerals.

Seitan (pronounced "say-tahn" (because it's devilishly good:) ) is a low fat, high protein, firm-textured food derived from wheat gluten. Seitan is the Japanese version (also known as "fu"); it is called Kofu in China and "wheat meat" and "gluten" here in North America. Seitan and it's many variations creates very pleasing meaty textures.

Seitan has been a staple in Japan, China, Korea, Russia and the Middle East for thousands of years. In North America, Seventh-day Adventists and Mormons are known for gluten consumption. It is believed by some that gluten is a "Buddha food", developed by vegetarian Buddhist monks as a meat substitute.

We make our seitan from scratch slow-cooking vital wheat gluten and soy flour or chickpea flourin our homemade vegetable broth for protein-packed meaty flavour.

Nutritionally, seitan is a nearly complete, high quality protein that provides more protein per serving than tofu and about 10 percent less protein per serving than beef but with half the calories.

Nuts and seeds are very nutritious additions to our dishes, providing protein, good fats and many essential vitamins such as A and E, as well as minerals like phosphorous and potassium, and good old fashioned fibre.

Vegetables and Fruit
We all know that we need to increase our consumption of fruits and vegetables so we can enjoy the myriad of benefits they offer. Fruit is pretty easy as a handy snack that doesn't need any cooking but what about those veggies?

Hearth to Home prepares a wide variety of delicious fresh organic vegetable dishes that are seasonal and local whenever possible.

We use a rainbow of colours in vegetables with an emphasis on dark leafy greens such as kale, collards, dandelion, mustard greens, spinach and chard as well as orange vegetables such as squash, sweet potato, rutabega and carrots; red such as tomatos, peppers and beets; purple such as eggplant and red cabbage and white such as caulflower, potatoes, and turnip.

Vegetables are the most protective foods you can eat. They are also the most nutrient dense and the richest sources of phytochemicals.

We use these vegetables to make our own homemade vegetable broth from scratch and then add it to our soups and many of our dishes for extra flavour and nourishment.

Whole Grains
Whole grains have historically been considered the staff of life providing health promoting vitamins, minerals and fiber as well as phytochemicals and antioxidants including vitamin E and selenium. They are satisfying and low in fat.

Hearth to Home uses only organic whole grains that still have the fibre, vitamins, and minerals intact versus refined grains (white flour, white rice, etc, traditional pasta) where the bran that houses these all important components has been removed.

We use whole grains like brown basmati rice, hulled barley, millet, buckwheat and quinoa.

When we prepare a pasta dish, we use Canadian companies Rizopia's and Tinkyada's certified organic pasta made from brown rice.

Good Fats
Eating a completely plant-based diet means that harmful cholesterol is eliminated and saturated fats are very low.

However, mono-saturated fats (ie nuts, avocados and olives) and omega-3 fats (flaxseeds, walnuts, soy products) are essential. They cut down on excessive bulk from fibre, promote absorption of fat-soluable vitamins, minerals and phytochemicals and provide a satiated, full feeling.

Hearth to Home's meals follow the World Health Organization's recommendation for a total fat intake between 15-30% of calories.

Much of that fat comes from whole foods that also provide an abundance of valuable vitamins, minerals, phytochemicals, protein and fibre.

The oils that we use are Spectrum's organic canola oil and Silver Leaf's organic olive and . We also use our homemade vegetable stock or wine in place of oil to braise vegetables and proteins or to cook our whole grains in. Flax seeds are used for binding.

Sweets
Most of our dishes are savoury, not sweet but occasionally we add some natural sweetness with whole food sources such as fruit, maple syrup and agave nectar.

We also use xylitol which is a natural low calorie, insulin independant sugar substitute extracted from birch, raspberries, plums and corn. Xylitol has a number of benefits including plaque reduction and increased bone density. It seems to be a sweet opposite of sugar promoting healing instead of harm.

Our food is FREE of: cholesterol, transfats, hydrogenated oils, artificial preservatives, colourings or flavourings, genetically modified organisms, pesticides, hormones, antibiotics, heavy metals (found in fish) saturated animal fat, over processing, refined carbohydrates (no white flour or white rice etc.) refined sugars, fillers, animal products (no beef, poultry, fish, dairy, eggs, honey nor animal by-products)