{"id":257359,"date":"2019-08-14T15:03:46","date_gmt":"2019-08-14T14:03:46","guid":{"rendered":"https:\/\/veganuary.com\/les-essentiels-de-la-cuisine-vegan\/"},"modified":"2025-12-22T12:35:24","modified_gmt":"2025-12-22T12:35:24","slug":"les-essentiels-de-la-cuisine-vegan","status":"publish","type":"post","link":"https:\/\/veganuary.com\/fr-ca\/les-essentiels-de-la-cuisine-vegan\/","title":{"rendered":"Les essentiels de la cuisine v\u00e9gan au Canada"},"content":{"rendered":"\n

Si certains types de produits se trouvent facilement dans tous les supermarch\u00e9s (yaourts, laits v\u00e9g\u00e9taux, etc.), pour d\u2019autres, le choix est encore limit\u00e9 (notamment les fromages) : n\u2019h\u00e9sitez pas \u00e0 aller fureter du c\u00f4t\u00e9 des magasins bio, des \u00e9piceries vegan et des boutiques en ligne pour plus d\u2019options.<\/strong><\/p>\n\n\n

\n
\"An
AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n

<\/p>\n\n\n\n

ALTERNATIVES AUX PRODUITS LAITIERS<\/strong><\/h2>\n\n\n\n

Beurres et margarines<\/strong><\/h3>\n\n\n\n
    \n
  • Becel<\/font><\/font><\/li>\n\n\n\n
  • Le Grand <\/font><\/font><\/li>\n\n\n\n
  • Earth Own<\/font><\/font><\/li>\n\n\n\n
  • Earth Balance<\/font><\/font><\/li>\n<\/ul>\n\n\n
    \n
    \"\"
    Becel<\/figcaption><\/figure>\n<\/div>\n\n\n

    Fromages<\/strong><\/h3>\n\n\n\n

    Le fromage est connu pour \u00eatre particuli\u00e8rement difficile \u00e0 reproduire en version vegan, mais les marques ci-dessous proposent des alternatives fantastiques \u00e0 la mozzarella, au parmesan, au cheddar et bien d\u2019autres encore !<\/font><\/font><\/p>\n\n\n\n

      \n
    • Violife<\/font><\/font><\/li>\n\n\n\n
    • Dayia<\/font><\/font><\/li>\n\n\n\n
    • Nut groove<\/font><\/font><\/li>\n\n\n\n
    • Caj\u00f9<\/font><\/font><\/li>\n\n\n\n
    • Vegnature<\/font><\/font><\/li>\n\n\n\n
    • Nut For Cheese<\/font><\/font><\/li>\n\n\n\n
    • Zengarry<\/font><\/font><\/li>\n\n\n\n
    • Nafsika<\/font><\/font><\/li>\n<\/ul>\n\n\n
      \n
      \"\"
      Violife<\/figcaption><\/figure>\n<\/div>\n\n\n


      Boissons v\u00e9g\u00e9tales<\/font><\/font><\/strong><\/h3>\n\n\n\n

      Il existe aujourd\u2019hui un nombre incalculable de laits v\u00e9g\u00e9taux : \u00e0 base de soja, de riz, d\u2019amande, d\u2019avoine, de ch\u00e2taigne, d\u2019\u00e9peautre\u2026 il y a l\u2019embarras du choix.<\/p>\n\n\n\n

        \n
      • Marque de distributeur de votre supermarch\u00e9<\/li>\n\n\n\n
      • Natura<\/li>\n\n\n\n
      • Silk<\/li>\n\n\n\n
      • NotCow<\/li>\n\n\n\n
      • Earth Own<\/li>\n\n\n\n
      • Oatly<\/li>\n\n\n\n
      • DAM<\/li>\n<\/ul>\n\n\n
        \n
        \"Oatly
        Oatly<\/figcaption><\/figure>\n<\/div>\n\n\n


        Yaourts<\/font><\/font><\/strong><\/h3>\n\n\n\n

        Les \u00ab sp\u00e9cialit\u00e9s v\u00e9g\u00e9tales \u00bb se retrouvent aujourd\u2019hui dans tous les supermarch\u00e9s : la plupart ont en effet lanc\u00e9 leur propre marque de yaourt de soja ou de coco, et m\u00eame les plus grandes marques se lancent dans l\u2019aventure. Que vous soyez plut\u00f4t classique (vanille, chocolat, etc.) ou fruit\u00e9, vous ne manquerez pas de trouver votre bonheur !<\/p>\n\n\n\n

          \n
        • Marque de distributeur de votre supermarch\u00e9<\/font><\/font><\/li>\n\n\n\n
        • Silk<\/font><\/font><\/li>\n\n\n\n
        • Riviera<\/font><\/font><\/li>\n\n\n\n
        • Le Grand<\/li>\n\n\n\n
        • Siggi\u2019s<\/font><\/font><\/li>\n\n\n\n
        • Plant Veda<\/font><\/font>
          <\/li>\n<\/ul>\n\n\n
          \n
          \"\"
          Coconut Collaborative<\/figcaption><\/figure>\n<\/div>\n\n\n

          <\/p>\n\n\n\n


          Mayonnaise<\/h3>\n\n\n\n
            \n
          • Mamayo<\/font><\/font><\/li>\n\n\n\n
          • Earth Island<\/li>\n\n\n\n
          • Spectrum<\/font><\/font><\/li>\n\n\n\n
          • Choosen<\/font><\/font><\/li>\n<\/ul>\n\n\n
            \n
            \"\"
            Biona Organic<\/figcaption><\/figure>\n<\/div>\n\n\n


            Chocolat<\/h3>\n\n\n\n
              \n
            • Chocos de L\u00e9a<\/font><\/font><\/li>\n\n\n\n
            • Hazelle<\/font><\/font><\/li>\n\n\n\n
            • alter eco<\/font><\/font><\/li>\n<\/ul>\n\n\n
              \n
              \"\"
              Choco de L\u00e9a<\/figcaption><\/figure>\n<\/div>\n\n\n


              Glaces<\/strong><\/h3>\n\n\n\n
                \n
              • Grazy<\/font><\/font><\/li>\n\n\n\n
              • Righteous<\/font><\/font><\/li>\n\n\n\n
              • Kaiser<\/font><\/font><\/li>\n\n\n\n
              • Sno<\/font><\/font><\/li>\n\n\n\n
              • Haagen Dazs<\/font><\/font><\/li>\n\n\n\n
              • Ben & Jerry\u2019s<\/font><\/font><\/li>\n\n\n\n
              • Magnum<\/font><\/font><\/li>\n\n\n\n
              • So Delicious<\/font><\/font><\/li>\n<\/ul>\n\n\n
                \n
                \"Ben
                Ben & Jerry’s<\/figcaption><\/figure>\n<\/div>\n\n\n


                PROT\u00c9INES<\/font><\/font><\/strong><\/h2>\n\n\n\n

                Les prot\u00e9ines sont souvent une source d\u2019interrogation lorsque l\u2019on devient vegan, mais il n\u2019y a pas de raison de s\u2019inqui\u00e9ter : on en trouve dans presque tous les aliments. Et puis les options ne manquent pas en termes de prot\u00e9ines v\u00e9g\u00e9tales, que ce soit sous forme de v\u00e9g\u00e9taux non transform\u00e9s ou de simili-carn\u00e9s.<\/p>\n\n\n\n

                Simili-carn\u00e9s<\/strong><\/h3>\n\n\n\n

                Certaines marques de distributeur ont lanc\u00e9 leur propre gamme de produits v\u00e9g\u00e9tariens et vegan : celle de Carrefour (Carrefour Veggie) est assez \u00e9toff\u00e9e.<\/p>\n\n\n\n

                  \n
                • Beyond Meat<\/li>\n\n\n\n
                • La cuisine de JP<\/li>\n\n\n\n
                • Gusta foods<\/li>\n\n\n\n
                • impossible<\/li>\n\n\n\n
                • Supreme<\/li>\n<\/ul>\n\n\n\n


                  Prot\u00e9ines v\u00e9g\u00e9tales<\/strong><\/h3>\n\n\n\n
                    \n
                  • Tofu : ferme pour un plat sal\u00e9, soyeux pour une sauce ou un dessert.<\/li>\n\n\n\n
                  • Haricots (rouges, noirs, pinto, etc.), pois chiches, lentilles : secs ou en conserve. Les lentilles remplacent \u00e0 merveille la viande dans une bolognaise, un hachis parmentier ou des lasagnes.<\/li>\n\n\n\n
                  • Graines : de tournesol, de courge, de s\u00e9same, de chia, de lin\u2026<\/li>\n\n\n\n
                  • Ol\u00e9agineux : amandes, noix (commune, de cajou, du Br\u00e9sil), pignons de pin\u2026<\/li>\n\n\n\n
                  • Beurres et pur\u00e9es d\u2019ol\u00e9agineux : de cacahu\u00e8tes, d\u2019amandes, de noix de cajou, de noisettes\u2026<\/li>\n\n\n\n
                  • Tempeh : comme le tofu, le tempeh est pr\u00e9par\u00e9 \u00e0 partir de soja ferment\u00e9, mais sa texture est plus ferme et son go\u00fbt plus prononc\u00e9.<\/li>\n\n\n\n
                  • Quinoa : cette pseudo-c\u00e9r\u00e9ale est une excellente source de prot\u00e9ines.<\/li>\n\n\n\n
                  • Seitan<\/li>\n\n\n\n
                  • Prot\u00e9ines en poudre : elles existent aussi en version vegan (souvent \u00e0 base de soja, de pois ou de riz), avec diff\u00e9rents parfums.<\/li>\n<\/ul>\n\n\n
                    \n
                    \"Cooked
                    AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n


                    C\u00c9R\u00c9ALES ET GLUCIDES<\/strong><\/h2>\n\n\n\n

                    Les c\u00e9r\u00e9ales telles que le riz, l\u2019avoine ou la semoule (\u00e0 base de bl\u00e9) sont de parfaits accompagnements pour vos plats. P\u00e2tes et pains sont aussi le plus souvent vegan. V\u00e9rifiez simplement l\u2019\u00e9tiquette en cas de doute.<\/p>\n\n\n

                    \n
                    \"A
                    Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n


                    EN CUISINE<\/strong><\/h2>\n\n\n\n

                    Voici quelques ingr\u00e9dients qui vous aideront \u00e0 \u00e9liminer facilement certains produits d\u2019origine animale de vos plats ou p\u00e2tisseries :<\/p>\n\n\n\n

                      \n
                    • Agar-agar : un substitut vegan \u00e0 la g\u00e9latine que l\u2019on trouve en supermarch\u00e9 au rayon \u00ab aide \u00e0 la p\u00e2tisserie \u00bb.<\/font><\/font><\/li>\n\n\n\n
                    • levure nutritionnelle (aussi appel\u00e9e \u00ab levure de bi\u00e8re \u00bb) : elle apporte un d\u00e9licieux go\u00fbt fromager et est parfois enrichie en vitamine B12.<\/font><\/font><\/li>\n\n\n\n
                    • Bouillon de l\u00e9gumes : le plus souvent en cube, mais aussi en poudre. On en trouve du all\u00e9g\u00e9 en sel.<\/font><\/font><\/li>\n\n\n\n
                    • Miso : une p\u00e2te ferment\u00e9e qui apporte des saveurs umami \u00e0 vos pr\u00e9parations.<\/font><\/font><\/li>\n\n\n\n
                    • Huiles : d\u2019olive, de colza, de tournesol, de coco\u2026<\/font><\/font><\/li>\n\n\n\n
                    • Pour remplacer les \u0153ufs : graines de lin ou de chia (pour chaque \u0153uf, comptez 1 cuill\u00e8re \u00e0 soupe de graines pour 2 cuill\u00e8res \u00e0 soupe d\u2019eau). Disponibles en \u00e9picerie ou magasin bio.<\/font><\/font><\/li>\n\n\n\n
                    • Pour remplacer le miel : sirop d\u2019\u00e9rable, d\u2019agave ou de dattes.<\/font><\/font><\/li>\n<\/ul>\n\n\n
                      \n
                      \"A
                      Pexels<\/figcaption><\/figure>\n<\/div>\n\n\n


                      FRUITS ET L\u00c9GUMES<\/strong><\/h2>\n\n\n\n

                      N\u2019oubliez pas de remplir vos assiettes de fruits et l\u00e9gumes vari\u00e9s : plus il y a de couleur, mieux c\u2019est ! Voici quelques-uns de nos pr\u00e9f\u00e9r\u00e9s :<\/p>\n\n\n\n

                        \n
                      • Kale : un v\u00e9ritable alli\u00e9 nutrition ! Excellente source de calcium et d\u2019autres vitamines et min\u00e9raux.<\/li>\n\n\n\n
                      • Poivrons : d\u00e9licieux crus tremp\u00e9s dans du houmous ou saut\u00e9s \u00e0 la po\u00eale.<\/li>\n\n\n\n
                      • Patate douce : une merveilleuse source de provitamine A.<\/li>\n\n\n\n
                      • Champignons : pour faire le plein de vitamines B !<\/li>\n\n\n\n
                      • Baies : fraises, myrtilles, framboises\u2026<\/li>\n\n\n\n
                      • Avocats : ils sont pleins de bon gras !<\/li>\n<\/ul>\n\n\n
                        \n
                        \"A
                        Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n


                        Menu vegane<\/strong><\/h2>\n\n\n\n

                        Bien que \u00e7a ne soit pas toujours l\u2019option la plus saine, les plats pr\u00e9par\u00e9s nous rendent parfois bien service, surtout lors d\u2019une journ\u00e9e tr\u00e8s remplie ! Voici quelques marques qui proposent des plats vegan pr\u00eats en quelques minutes :<\/p>\n\n\n\n

                          \n
                        • Certaines marques de distributeur ont lanc\u00e9 leur propre gamme<\/font><\/font><\/li>\n\n\n\n
                        • Amy’s Kitchen<\/font><\/font><\/li>\n\n\n\n
                        • TaiFun<\/font><\/font><\/li>\n\n\n\n
                        • C\u00e9r\u00e9al Bio<\/li>\n\n\n\n
                        • Danival<\/li>\n\n\n\n
                        • Jardin Bio<\/li>\n\n\n\n
                        • Ma Vie Sans Gluten<\/li>\n\n\n\n
                        • Picard<\/li>\n\n\n\n
                        • Prim\u00e9al<\/li>\n<\/ul>\n\n\n\n
                            \n
                          • Prosain<\/font><\/font><\/li>\n\n\n\n
                          • Soy<\/li>\n\n\n\n
                          • Marques propres des supermarch\u00e9s – President\u2019s Choice Plant-Based<\/li>\n\n\n\n
                          • Daiya Pizza

                            Pour un repas express, n\u2019h\u00e9sitez pas \u00e0 regarder \u00e9galement du c\u00f4t\u00e9 des simili-carn\u00e9s : il suffit en g\u00e9n\u00e9ral de les r\u00e9chauffer et de pr\u00e9parer un accompagnement.<\/font><\/font><\/li>\n<\/ul>\n\n\n\n


                            EN-CAS<\/font><\/font><\/strong><\/h2>\n\n\n\n
                              \n
                            • De nombreuses chips sont vegan, idem pour le pop-corn<\/font><\/font><\/li>\n\n\n\n
                            • Fruits sec<\/font><\/font>s<\/li>\n\n\n\n
                            • Noix et graines<\/font><\/font><\/li>\n\n\n\n
                            • Chocolat<\/font><\/font><\/li>\n\n\n\n
                            • Bonbons<\/li>\n\n\n\n
                            • On trouve aussi de nombreux biscuits vegan en supermarch\u00e9 (Oreo, cookies Granola, sp\u00e9culoos de Lotus, et bien d\u2019autres encore).<\/font><\/font><\/li>\n<\/ul>\n\n\n\n
                              \"Flatlay
                              Unsplash<\/figcaption><\/figure>\n\n\n\n


                              <\/strong><\/p>\n\n\n\n

                              <\/p>\n","protected":false},"excerpt":{"rendered":"

                              Si certains types de produits se trouvent facilement dans tous les supermarch\u00e9s (yaourts, laits v\u00e9g\u00e9taux, etc.), pour d\u2019autres, le choix…<\/p>\n","protected":false},"author":95,"featured_media":257361,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1910],"tags":[],"class_list":["post-257359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-fr-ca"],"acf":[],"yoast_head":"\nLes essentiels de la cuisine vegan (Canada) | Veganuary<\/title>\n<meta name=\"description\" content=\"Si certains types de produits se trouvent facilement dans tous les supermarch\u00e9s, pour d\u2019autres, le choix est 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