True or false: a vegan diet is a very healthy diet.

If you picked either, you’re right. That’s because following an entirely plant-based diet—excluding meat, fish, poultry, dairy, and egg products—can have myriad benefits for your health, not to mention the planet. But, just as for those with unrestricted diets, vegans must ensure they don’t fall into unbalanced eating habits.

“Vegan food doesn’t necessarily mean healthy food. There’s a lot of vegan junk food out there,” says chef Andrea Potter of Radha Yoga & Eatery (728 Main Street), a vegan restaurant that emphasizes whole foods. “Vegans have certain things that they’re avoiding, but that could mean that they’re eating even more processed foods.” When they’re in a hurry, Potter says, vegans often reach for carbs such as refined flour pasta or potato chips.

Although Potter cooks gourmet cuisine at the restaurant—such as crimini mushroom and almond ricotta napoleons with whole wheat phyllo—she knows that home cooks often lack the time and know-how to make balanced meals. So she teaches classes on creative vegan cooking (for a schedule, see radhavancouver.org/).

“The reason people get stuck in a food rut is because they’re not inspired to do something different,” she says. “Eating a brown rice and vegetable bowl is good, and it will probably feel pretty good, but…it gets boring, and it also can create deficiencies if you eat the same thing every day.”

Balance and planning are key, says registered dietitian Satnam Sidhu. “A well-planned vegan diet can meet your daily nutritional needs,” she confirms, on the line from Dial-a-Dietitian. (The service provides free nutritional information at 604-732-9191, and a vegetarian food guide under Fact Sheets at www.dietitians.ca/). It’s safe and healthy, if done right.

Sidhu says a vegan eating pattern has many potential health benefits, such as lower rates of blood pressure, obesity, heart disease, Type 2 diabetes, and certain cancers. It can also lower cholesterol and reduce your risk of gallstones and intestinal problems.

“The challenge is that this eating pattern can take some extra planning,” she says. Specifically, vegans should ensure they get adequate protein, iron, zinc, calcium, vitamins B12 and D, and omega-3 fats. This can usually be achieved through eating foods (or fortified foods) and by following the guidelines at Canada’s Food Guide (www.hc-sc.gc.ca/). For people who can’t meet their needs through food, supplements are an option.

“Plan two or three meals before each shopping trip. It will save you lots of time in the long run,” writes Nava Atlas in Vegan Express (Broadway Books, 2008). The cookbook emphasizes quick, healthy meals, many of which can be made in about 30 minutes. (See sidebar for one recipe.)

Radha’s Potter suggests researching recipes, going to farmers markets, and trying new things. “Getting excited about food is probably the first step” to better vegan eating, she says. Start by varying the grain, sauce, or veggies in your rice bowl.

Having the right ingredients on hand makes it easier to create healthy meals quickly. Potter stocks her pantry with brown rice, quinoa, and dried beans; the latter she cooks in big batches and freezes for more convenient prep. She also subscribes to a home-delivery service for local produce. “I find it’s very helpful. They give me a mixed bag of vegetables, things I would never think to buy…it literally gets the food in your door.

“If you don’t have anything fresh, you’re not going to be that excited about dinner,” she says. “Having your fridge stocked with fresh food is inspiring.”

That’s a good starting point for a great meal.