Whether you are a newbie in veganism or have been vegan for a long time, this article could be a very useful guide that can help you with replacing animal-based ingredients slowly, with healthier, natural, vegan substitutes. I will try to cover all generally used ingredients in cooking, so you can prepare a vegan version of a recipe that really caught your eye.
- Vegan Substitutes For Milk
- Vegan Substitutes For Eggs
- Vegan Substitutes For Cheese
- Vegan Substitutes For Butter
- Vegan Substitutes For Yogurt
- Vegan Substitutes For Sour Cream
- Vegan Substitutes For Mayonnaise
- Vegan Substitutes For Gelatin
- Vegan Substitutes For Honey
- Vegan Substitutes For Sugar
- Vegan Substitutes For Chocolate
- Vegan Substitutes For Meat
Vegan Substitutes For Milk
Good substitutes for Cow milk can be: Soy Milk, Rice Milk, Hemp Milk, Almond Milk, Coconut Milk and Oat Milk. In order to make buttermilk, add 1 tablespoon of lemon juice in your measuring cup and then add the soy milk, or any other milk, as it is specified in your recipe.
Soy Milk is one of the first substitutes for cow’s milk that people can think of. This milk is produced by soaking dry soybeans and grinding them in water. It has light taste and a cup of soy milk contains 6% Calcium, 10% of vitamin B6, Magnesium 15% and Iron 8%. Overall it contains 131 calories. Some brands add vitamin D and Potassium. It is a great combination of oil, water and proteins.
Rice Milk is usually made from brown rice. Contains more carbohydrates, but does not contain significant amounts of calcium or protein as cow’s milk, and no cholesterol or lactose. Try it with this ice cream recipe.
Hemp Milk is made from hemp seeds. It is produced by soaking and grinding the hemp seeds in water. It has a similar texture as cow’s milk, when compared to soy milk. You can use hemp milk in your latte, or a good base for late art. This milk it doesn’t contain micronutrients in significant amounts and it is low in calories.
Almond Milk is not a good source of protein and calcium because it only contains 2mg against the 300mg a cup of cow’s milk. So make sure you find other sources of proteins and calcium. It has creamy texture and nutty taste, and it doesn’t contain cholesterol nor lactose. Almond milk is one of the most sold plant-based milk in the USA.
Coconut Milk is made by grating the meat of a mature coconut. It is rich in medium-chain fatty acids (MCFA) which are very beneficial for our body. It is highly nutritious and rich in fibre. Has vitamins C, E, B1, B3, B5 and B6 and minerals (iron, selenium, sodium, calcium, magnesium and phosphorous). This milk doesn’t contain lactose, so it is good for those who are lactose-intolerant.
Vegan Substitutes For Eggs
When we talk about finding vegan substitute product for eggs, many of you might ask themselves not only what products to use but how much of those products is equal to one egg. This is really important when you want to cook something and you need the right measure.
Depending on what you are cooking, one recipe can be replaced with several things. If you want to make cookies, muffins or bread (Banana Bread, Zucchini Bread) you can use 1 tbsp of flax meal (ground flax seeds) + 3 tbsps of water. Keep the ground flax seeds in an air tight container and put it in the fridge.
If you want to make ‘scrambled eggs’, you can use ¼ cup of tofu. You should blend it in order to have a smooth texture. Really important when you want to make pancakes and pasta.
One of the most used tofu products is Tofu Scrambler. You can combine it with tofu crumbled, put it in a frying pan and heat it. Add to it tomatoes, peppers or onions.
When baking something, you can also use unsweetened applesauce which allows you to cut down on cholesterol. In the recipe instead of one egg, use ¼ cup applesauce.
There are also commercial products like EnerG.
Vegan Substitutes For Cheese
When you are buying a vegan cheese, read the label first. If it says that it contains casein, don’t buy it. Casein is phosphoprotein which consists 80% of the cow’s milk.
Other vegan substitutes for cheese can be crumbled tofu. You can use it in many different ways as a regular dairy cheese.
Instead of using parmesan cheese to sprinkle your pasta or some salad, you can use nutritional yeast which is rich in protein and vitamin B12.
Another available substitute is soy cheese. When using soy cheese add some almond in your salad because the soy cheese doesn’t contain the needed amount of proteins and calcium.
Vegan Substitutes For Butter
A substitute for butter that has no cholesterol and is nutritious, is the coconut butter. Most noteworthy is that coconut butter has nutrients that play a significant role in brain function, immunity and weight loss.
Additional vegan substitute for butter is soy margarine. Soy margarine doesn’t contain whey, lactose, or casein, which are all animal products.
Vegan Substitutes For Yogurt
Yogurt can be replaced with soy yogurt available in the USA and in many other countries.
To make your own yogurt do the following:
Add 1 cup silken tofu blended with 2 tbsp lemon juice + 1/4 tsp salt. If the yougurt is too acidic, add less lemon juice.
Vegan Substitutes For Sour Cream
Soy yogurt can also be a replacement for sour cream, especially when making dips. There are also good homemade recipes for vegan sour cream.
Vegan Substitutes For Mayonnaise
For the vegan market, there are also commercial vegan mayonnaise. You can also make your own mayonnaise, which might taste better than any processed mayonnaise.
Check these 3 recipes for homemade vegan mayonnaise.
Vegan Substitutes For Gelatin
One tablespoon of gelatin can be replaced with 1 tbsp agar agar flakes or powder.
Vegan Substitutes For Honey
There are different sweeteners that you can use in your recipes, instead if honey. One of the best vegan substitutes of honey is maple syrup. Less sweet sweeteners are agave syrup, malt syrup, molasses, corn syrup, and brown rice syrup. Agave syrup is good for teas, juices and dressings.
We all have different sense for sweet. In order to get it right, try different measures.
Vegan Substitutes For Sugar
Part of the vegan community do not consume commercial white sugar. The reason for that is that this sugar is refined using bone char. If you want to replace crystalized sugar, try one of the following options: beet sugar, fructose, organic sugar, unbleached cane sugar, date sugar, and maple crystals.
Vegan Substitutes For Chocolate
You can easily find vegan chocolate bars, cocoa products etc. Here are some of the most famous brands of vegan chocolate substitutes. To make a tasty homemade vegan chocolate, check this video of how to make raw vegan chocolate:
Vegan Substitutes For Meat
There is a big variety of products that are good substitutes for meat. Here is a list of such products:
- Tofu, Tempeh, Seitan, and TVP
- Beans and Legumes