10 Friday, June 10, 2022brooklintowncrier.com My column topics are often inspired by questions I'm asked or conversations I hear. While knowledge of plant-based eating is growing, there is still some mystery about how we get our protein. In fact, I was recently asked that very question by a naturopathic doctor who either just lacked knowledge or simply wanted to know if I'm eating a well-rounded diet. Perhaps you're looking to add more plant-based foods into your diet or are transitioning to an entirely plant-based diet and lifestyle. In either case, we can benefit from a diet rich in plants as they provide fibre, minerals, phytonutrients and all the protein we need. The most apparent sources of plant-based protein are tofu and legumes. However, there are more sources and adding these to your diet is an excellent way of meeting your needs. 1. Lentils A great source of carbohydrates and fibre as well as protein, they contain both essential and non- essential amino acids. Lentils are inexpensive, easy to prepare, and quite filling. 1/2 cup cooked lentils = 12 grams of protein Use them in salads or as a ground beef replacement in spaghetti sauce, chilli and tacos. 2. Hemp Seeds They supply plenty of heart- healthy fats and mainly omega-3 fatty acids. Though they don't have all amino acids (they're missing lysine), they are still considered an excellent source of protein for vegans. Three tablespoons of hemp = about 10 grams of protein Hemp seeds have a mild flavour and can be added to smoothies, cereals, salads, or anything really. 3. Chia Seeds These have been used for centuries for their amazing ability to absorb water and turn into a gel-like substance, thanks to their soluble fibre content. Because of this unique characteristic, chia seeds are great to add to foods to help them thicken naturally while also boosting the content of fibre, protein, and healthy fats (mainly omega-3s). Two tablespoons = 4 grams of protein Chia seeds can be added to oatmeal, cold cereal and smoothies. 4. Quinoa Quinoa is technically a seed that is used as a grain. It is considered one of the top plant-based protein foods as it is a complete protein. 1/2 cup cooked quinoa = 4.1 grams of protein Use in place of rice, add to vegan chilli or use as a topping on salads. 5. Spirulina Spirulina is incredibly protein-rich. It's a deep blue-green colour and will change anything you mix with it into that vibrant colour. Spirulina provides all essential amino acids, also making it a complete protein. Two tablespoons spirulina = 8 grams of protein Blend into green smoothies, or buy a powdered green drink that contains it. 6. Nutritional Yeast Thanks to its cheesy flavour and nutrient content, nutritional yeast is one of the top high-protein plant- based foods. It's great for making dairy-free sauces, dressings, and more. It contains no dairy or active yeast and is found in a powder/ flake form. Two tablespoons of nutritional yeast contain = 8 grams of protein Sprinkle on salads and pasta and use in sauces. Sheree's hack: life gets busy, find local providers for your needs. Last week I visited Vitality Juice Co. on Baldwin (in the grey building) and had a great post run, green smoothie. Protein sources Plant-Based Eating by Sheree Nicholson Summer drive-ins are back! This month, the Durham Region International Film Festival (DRIFF) explores ideas of Indigenous identity and belonging with two award-winning films by inspiring Canadian directors. DRIFF's summer drive-in series, Shifting the Narrative, returns to Whitby this summer bringing a feature-length film and an accompanying short film to the big screen on the third Thursday in June, July, and August. Event-goers can catch the first feature-length film, Beans, preceded by the short documentary, This Ink Runs Deep, at DRIFF's drive-in headquarters at the Town of Whitby Municipal Building, 575 Rossland Rd. E., on Thursday, June 16 at dusk. Beans has won several awards including Best Picture at the Canadian Screen Awards in 2021. The film is inspired by director Tracey Deer's personal experience as a child during the 1990 Oka Crisis. It's a story about a Mohawk girl on the cusp of adolescence who must grow up fast and become her own kind of warrior during the armed stand-off. In collaboration with the DRIFF Programming committee, Deer personally selected emerging filmmaker Asia Youngman's short documentary, This Ink Runs Deep, to precede her feature presentation. Youngman's film features Indigenous tattoo artists from across Canada who are reviving ancestral traditions that disappeared during colonization. Through the film, we learn about the practices that were thought to be lost forever, and how their revival reflects a reawakening of Indigenous identity. Visit driff.ca/drive-in- screenings for more information on this screening as well as the ones that follow on July 21 and August 18. Tickets to each event will be $20 per vehicle - good for as many people as there are seatbelts - and can be purchased at https://www. seatgiantevents.ca/event/driff- shifting-the-narrative DRIFF is a not-for-profit film festival rooted in the communities of Durham. DRIFF will engage a diverse network of audiences, filmmakers, and collaborators to promote film as a form of creative expression and a catalyst for community building. Find out more at driff.ca. Drive-in Series Returns To Whitby Whitby Election Night Results 61 of 61 polls reporting COE, LORNE 24,194 48.51% 13,368 PC Party of Ontario Votes Vote share Margin LABELLE, SARA 10,826 21.71% Ontario NDP/NPD Votes Vote share MOHAMMED, AADIL 10,303 20.66% Ontario Liberal Party Votes Vote share LEBLANC, STEPHANIE 2,608 5.23% Green Party of Ontario GPO Votes Vote share LACKNER, TRYSTAN 1,006 2.02% New Blue Votes Vote share LABAJ, EMIL 546 1.09% Ontario Party Votes Vote share THOM, DOUGLAS 203 0.41% Freedom Party of Ontario Votes Vote share RINELLA, CHRISTOPHER 184 0.37% INDEPENDENT Votes Vote share Percentage of Polls Reporting 100.00% Registered Electors on List 103,011 Voter Turnout 48.41% Results are updated automatically. Percentages are rounded to the nearest two decimals, and may not add up to 100%. All results are unofficial until the official results are released. The Registered Electors on the List total does not include polling day registrations. Provincial Election Night Results from Elections Ontario Website