Getting your daily dose of greens is one of the best treats you can give your body. Plants are full of polyphenols, fiber, and micronutrients to fuel your body. Some people love their greens, the planet, and animals so much, that they opt for a totally plant-based or vegan diet. But sometimes, even the most devout vegans struggle to substitute animal-based products in their favorite recipes. Here is a quick-reference guide to help you substitute like a champion.
Substitutes for Eggs:
Chia or flax eggs, apple sauce, or a mashed banana can be a great egg substitutes depending on what you’re making. Don’t try and make an omelet out of chia seeds or you will be sorely disappointed. If, however, you’re making muffins or other baked goods, then chia, flax, apple sauc,e or bananas are a great way to go.
Substitutes for Cheese:
Making an alfredo sauce sans dairy? No problem. Nutritional yeast is one of my favorite ingredients as it has a cheesy flavor and is also packed with B vitamins that vegans are often lacking in their diets. If you’re looking for something thicker, another great option is a cashew cream sauce. Simply soak your cashews overnight and blend them with a bit of almond milk and season to taste. If you’re looking for a more turnkey solution, there is always Daiya cheese. It’s a vegan substitute made mostly from tapioca. The texture is on point, but the taste is often not enough for most cheese lovers.
Substitutes for Milk:
Milk is one of the easier ones to substitute, as there are so many brands that are making soy, rice, almond, cashew, or hemp milk right now. If you’re looking for a healthier option without additives, try making your own almond or cashew milk. It’s so rich and delicious.
Substitutes for Butter:
Though grass-fed butter has it’s own health benefits, coconut butter or coconut oil are fantastic substitutes. What I love about coconut oil and butter is that they are full of good fats, are very stable at high temperatures, and even have antibacterial properties.
Substitutes for Honey:
Honey is hotly debated with vegan and non-vegans. Many vegans believe bees are harmed and exploited by beekeepers and therefore avoid it altogether. As a result they turn to alternatives like agave, rice or maple syrup, or coconut sugar.
Substitutes for Yogurt:
Yogurt is such a great food because it’s filled with probiotics. A fantastic alternative is coconut kefir. It is one the best things you could possibly eat. Fermented foods like coconut kefir are full of probiotics — the healthy bacteria that helps to strengthen your digestive tract. The taste can be a bit tangy, but topped or mixed with berries it makes for a great icing or breakfast treat.
What are your favorite vegan substitutes to cook with?
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