Cheese. Who does not like it? Some like to have it with a slice of bread, while for others, it might suit them better without anything on the side. But for many, it is a slice of taste, the creamy texture, and happiness that associates them with cheese. But what if we tell you that it feels the same for vegans too?

Canadian researchers are working to create plant-based cheeses for those on a dairy-free diet. These cheeses will also come in all taste and texture of what we are used to having in traditional dairy chesses. However, the best part? These plant-based cheeses would be healthier and include more sustainable ingredients.

Who are creating this Plant-based Cheese?

Published in the journal Physics of Fluids, scientists from the University of Guelph and Canadian Light Source Inc. studied plant-based proteins and their interactions to mimic the melting, stretching and oil-release qualities that make cheese delicious.

"If you wanted to strictly only eat plant-based products, you would end up eating a lot of beans and tofu, which can be little bit boring after a while," study author Alejandro Marangoni, a professor in food, health and aging at the University of Guelph in Ontario said. "Now, consumers expect essentially the same animal product but with plant-based ingredients, which is very difficult," he added.

How was it created?

His team first studied the proteins from lentils, faba beans and peas, and combined them with oil blends to create a satisfying cheese-like texture. This blend was created by a mixture of 25% coconut oil, 75% sunflower oil and pea protein, which provided the creamy texture. In some cases, it even outperformed, making cheese entirely with coconut oil.

The team of researchers also found that the interaction between pea protein and coconut oil also increases firmness of cheese and maintained its ability to melt and stretch. When you replace a bit of coconut oil with sunflower oil, it also reduced the cheese's saturated fat content and created a healthier product without having to limit its flavor.

Marangoni on these discoveries said, "Ultimately we want to improve the nutrition, increase the protein content, and lower the saturated fat content of cheese alternatives. But keeping all the functionality in there, which includes the melt and the stretch of the 'cheese,' is very difficult."

Can It Be Made Using Something Else?

By now, there have been plenty discoveries of various sources that make vegan, dairy-free cheese. Soy is one of the most common ingredient for any plant-based animal-product substitute.

However, there is one thing one must note for that soy-based cheesed that carry casein, which is a milk protein, is not vegan. The reason why casein is added is so it could give the cheese a melt-like texture.

There are nut cheese too, including Macadamia nuts, cashews, Almonds, Pecans, Pine nuts, Sunflower seeds, and pumpkin seeds.

Another popular vegan-cheese base is coconut milk, cream and oil. Since it has a high fat content, it makes it for the creamy texture that cheese already has. Likely so, the Canadian scientists have also used coconut oil to mimic the same cheese texture.

Many people love to beat the meal-planning drum. I would know; I am one of them! And while it is true that making your diet chart in advance can help you eat healthier in the real world, pre-planning your family's food is not always realistic. So how to do it? The answer is simple—fill your pantry and fridge with the right and essential food items. This way, creating wholesome meals becomes much easier.

Here Is What You Should Store In Your Fridge To Make Nutritious Dishes At Your Comfort

Canned Chickpeas

A can of chickpeas opens the door to countless dishes. Add them to soups or stews for an easy boost of protein and fiber, or mash them with lemon, dill, and celery to fill wraps. Think chickpea cakes, tacos, and hearty salads. Store leftovers in a sealed container in the fridge for up to a week, or freeze them after drying for longer storage. One cup offers 12.5g fiber, 14.5g protein, and important nutrients like manganese and folate.

Chicken Breast

As one of the most widely available meats, chicken breast is a go-to for stir-fries, sandwiches, pastas, and more. Pair it with a whole grain and a veggie for an easy dinner. Enhance the flavor with pantry herbs like rosemary or garlic powder. Raw chicken freezes well in individual foil packets, while cooked chicken lasts up to 9 months in the freezer. Its high-quality protein supports muscle growth, immunity, and healing.

Smoked Salmon

Already cooked and packed with omega-3s, smoked salmon is perfect for wraps, pastas, or salads. It pairs well with lemon, dill, and even cream cheese. Leftovers can be refrigerated for a week or frozen for a month. Just watch out for its high sodium content — around 600-1,200 mg per 100g.

Extra-Firm Tofu

Pressing tofu helps it crisp up nicely in stir-fries and noodle dishes. Its mild flavor makes it a great canvas for sauces and spices. Keep it in the fridge for 5–7 days or freeze for 4–6 months. With 17g of protein per 3.5 ounces and over 50% of the DV for calcium, tofu is also linked to a lower risk of hormone-related cancers.

Red Lentils

With a cooking time of 20–25 minutes, red lentils shine in dishes like daal. Their earthy flavor is mild and slightly sweet. Once cooked, they can be stored for up to 7 days and used in salads or with sautéed greens. Dried lentils pack an impressive 46g of protein per cup and are great for heart health.

Whole Wheat Spaghetti & Quinoa

Whole wheat spaghetti and quinoa serve as solid meal bases. Spaghetti is fiber-rich, aids digestion, and pairs well with Mediterranean ingredients. Quinoa, a protein-rich grain, is easy to prepare and contains anti-inflammatory flavonoids and key minerals.

Quick Oats & Bone Broth

Quick-cooking oats make for customizable, heart-friendly breakfasts, while bone broth adds collagen, glucosamine, and chondroitin to soups and sauces. Store bone broth in ice cube trays for easy use.

Sweet Potatoes & Frozen Spinach

Sweet potatoes are versatile and potassium-rich, while frozen spinach is great in quiches, smoothies, and pastas, offering iron and antioxidants for eye health.

Grape Tomatoes, EVOO, Onions & Apples

Roast grape tomatoes for deeper flavor, sauté onions for savory bases, and use extra-virgin olive oil for its heart-healthy MUFAs. Apples offer fiber, antioxidants, and a long shelf life.

If you struggle to get a good night's sleep, you are not alone. Millions of people toss and turn each night, turning to supplements, meditation, or a hot bath to help them fall asleep faster and stay asleep. While proper sleep hygiene and relaxation techniques work, your diet may play a more important role than you think.

Can Salmon Make You Sleep Faster?

Although fatty fish like salmon is known for its heart-healthy omega-3 fatty acids, it may also help the quality of your sleep. A study published in 2014 in Journal of Clinical Sleep Medicine concluded that men who ate Atlantic salmon three times a week fell asleep more quickly and reported being able to function better the next day compared to a control group. The salmon-eating group also improved their heart rate variability (HRV), which is the variation between heartbeats that indicates how well the body adapts to stress. A higher HRV was linked to falling asleep faster and improved daily functioning. As per dieticians, Vitamin D, Omega-3, or other nutrient content, can help in accelerating this.

How Nutritious Is Salmon?

A 6-ounce filet of cooked Atlantic salmon has 43 grams of protein and almost 14 grams of fat (just 2 saturated grams). You'll find almost 4 grams of omega-3s, which is more than twice the daily recommendation. Looking a little more closely among those omega-3s, there are 2.4 grams of docosahexaenoic acid (DHA) and 699 milligrams of eicosapentaenoic acid (EPA). A 2021 study published in the journal Nutrients had people take DHA-rich oil, EPA-rich oil, or a placebo to see the effect on sleep.

Although the people taking the DHA-rich oil had better sleep efficiency and took less time to fall asleep, they said they felt more sluggish the next day compared to the EPA group. A 2024 review in the Journal of Clinical Biochemistry and Nutrition analyzed the results of eight studies and found that omega-3s may improve sleep quality.

When it comes to healthy eating, many people discourage using oils in foods. They believe oils of any kind can cause health issues and prefer using cooking techniques like air frying or baking to ensure they are healthy. However not all kinds of oils are unhealthy, many of them are made with good ingredients and are rich with nutrients and healthy fats.

Why Do We Need Oils In Our Diet?

If you are worried about increasing your body’s fat deposits and unhealthy weight gain, then switching to a healthier oil is a good option. Many oils have good fats, these are usually derived from vegetables, nuts, seeds and fish. Harvard Health Publishing explains that many oils that we use for cooking are Polyunsaturated fats, they are essential oils that your body needs to function. These are the components your body can’t make; hence we must consume them for smooth functioning. These fats are used to make the cell membranes and covering of nerves, helping us with muscle movements, inflammation and blood clotting.

There are two main types of polyunsaturated fat, omega-3 fatty acids and omega-6 fatty acids. They help us lower LDL cholesterol and improve our cholesterol profile. So, what are some oils that can help us achieve this?

Olive Oil

Harvard Health explains that olive oil is a great source of monounsaturated fat. It can help your "good" cholesterol work better, which helps clear out "bad" cholesterol. Olive oil might also lower your risk of heart problems, reduce swelling, and even help protect against some diseases like Alzheimer's.

The right way to use - You can use it on salads, in sauces, or drizzle it over your food after cooking. It is also the best oil to deep fry foods with according to a 2017 study.

Coconut Oil (in Moderation)

According to The Nutrition Source, coconut oil can be a good choice for cooking. It's mostly made of fats that don't break down easily with heat. Some studies suggest that people who eat coconut as part of their regular diet have less heart disease. However, not all studies agree it's great for your heart, so it's best to use it in small amounts.

The right way to use: The best way to use it is for cooking at low heat and sautéing.

Avocado Oil

Avocado oil is full of monosaturated fats, according to Harvard Health. It might help keep your blood pressure and cholesterol at healthy levels. You can use it for all kinds of cooking, even high heat, because it doesn't break down easily. You can also use it on your skin for its good properties.

The right way to use it: You can use to cook, add as dressing and as substitutes for baked goods like muffins.

Walnut Oil

Walnut oil is packed with good things like healthy fats and antioxidants, it is also a great source of omega-3 fatty acids. It might help your heart, keep your blood sugar steady, and lower your risk of some cancers. It has a nice nutty flavor that's great on salads and pasta, but it's best to add it after cooking because heat can make it taste bitter.

The right way to use it: You can use it as salad dressings but not for cooking due to its low smoking point.

Flaxseed Oil

Flaxseed oil has lots of helpful things like omega-3 fats and fiber. It might lower your risk of heart disease and type 2 diabetes. It's best used in cold dishes like salad dressings because heating it can create harmful chemicals.

Right way to use it: Use it in smoothies and as additions to foods like sauces and dips.

Sesame Oil

Sesame oil has a distinct nutty flavor and is a healthier choice than many other oils because it can help with swelling and has good antioxidants. It might even help with pain and swelling if you have arthritis. Use unrefined sesame oil for low to medium heat and refined for high heat.

The right way to use it: Since it does not require a lot of heat, you can use it to saute vegetables and drizzle over other foods like salads.