Eating healthy: Vegan substitutions for cooking and baking
Hello all!
I know a lot of non- vegetarians and non-vegans are intimidated and confused about what to eat when they want to switch to a plant-based diet or just want to eat more whole foods and less processed foods. So I want to give you a simple list of animal source ingredients and processed food that you can substitute with plant-based and healthier ingredients for cooking and baking.
Since I have become vegan, I have only used those ingredients to make my meals. No animal source products and junk food are to be found in my kitchen!
Egg substitution for baking recipes:
To replace 1 egg:
- 1 TBSP ground flax + 3 TBSP water
- 1 TBSP chia seed + 1/3 cup water
- 1/4 cup unsweetened applesauce
- 1/2 mashed ripe banana.
- Cow's milk is replaced with unsweetened nut milk (almond, coconut, cashew milk)
I always buy So Delicious dairy free milk. Almond milk is also easy to make!
- Dairy cream (for pasta sauce) is replaced with cream of coconut, avocado, unsweetened coconut yogurt
- Dairy ice cream is replaced with frozen banana
- Cow's milk yogurt is replaced with unsweetened coconut yogurt
- Grated cheese (type Parmesan) is replaced with nutritional yeast flakes
- Butter is replaced with Extra Virgin Olive Oil, virgin coconut oil, vegan butter
- White sugar is replaced with dates
- Table or sea salt is replaced with Himalayan pink crystals salt, spices & herbs
- Sport drinks are replaced with coconut water
- Candies are replaced with dates, fresh fruits
- Bottled juice is replaced with fresh fruit and vegetable smoothies blended at home if possible.
- Chocolate candy bars are replaced with 90% Lindt Dark chocolate, Justin peanut butter and dark chocolate cup
I know a lot of non- vegetarians and non-vegans are intimidated and confused about what to eat when they want to switch to a plant-based diet or just want to eat more whole foods and less processed foods. So I want to give you a simple list of animal source ingredients and processed food that you can substitute with plant-based and healthier ingredients for cooking and baking.
Since I have become vegan, I have only used those ingredients to make my meals. No animal source products and junk food are to be found in my kitchen!
Egg substitution for baking recipes:
To replace 1 egg:
- 1 TBSP ground flax + 3 TBSP water
- 1 TBSP chia seed + 1/3 cup water
- 1/4 cup unsweetened applesauce
- 1/2 mashed ripe banana.
- Cow's milk is replaced with unsweetened nut milk (almond, coconut, cashew milk)
I always buy So Delicious dairy free milk. Almond milk is also easy to make!
- Dairy cream (for pasta sauce) is replaced with cream of coconut, avocado, unsweetened coconut yogurt
- Dairy ice cream is replaced with frozen banana
- Cow's milk yogurt is replaced with unsweetened coconut yogurt
- Grated cheese (type Parmesan) is replaced with nutritional yeast flakes
- Butter is replaced with Extra Virgin Olive Oil, virgin coconut oil, vegan butter
- White sugar is replaced with dates
- Table or sea salt is replaced with Himalayan pink crystals salt, spices & herbs
- Sport drinks are replaced with coconut water
- Candies are replaced with dates, fresh fruits
- Bottled juice is replaced with fresh fruit and vegetable smoothies blended at home if possible.
- Chocolate candy bars are replaced with 90% Lindt Dark chocolate, Justin peanut butter and dark chocolate cup
If you want to add any plant-based ingredients to the list, feel free to do so in the comment box below ;)
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