We all have, at some point in our lives, felt the need to take more care of ourselves, watch our diet and put more effort into eating foods that are beneficial for maintaining good health. However, it’s easier said than done, as I for instance am one of those many people who have made it a mission to find healthier alternatives to dairy and other foods. I’m intolerant to dairy products and have had to make the switch to alternatives, which is an easier task today than it was a few years back.
Whether it’s a lifestyle change or dietary change, below are a few options to help those who are struggling with making an easy switch, or for anyone who is interested in making cleaner eating choices. This is not an exhaustive list of vegan substitutes, but it covers the basic, everyday ingredients that we use – whether, it’s for cooking or for baking.
– Vegan Substitutes –
Ingredient Substitutes Notes Eggs For Baking:
· Apple Sauce
· Bananas
· Ener-G egg replacer
· Pureed Tofu
· Flax Egg Eggs For Binding:
· Bread Crumbs
· Cornstarch
· Nut Butters
· Soy or Oat Flour
· Cooked Oatmeal
· Rolled Oats
· Instant Potato Flakes Eggs For Glazing:
· Soy Milk Pie Crusts or Phyllo Dough Sugar · Beet Sugar
· Maple Syrup
· Agave Nectar
· Date Sugar
· Butterscotch Syrup
· Molasses Butter Vegan Margarine If you opt in for vegan margarine, please make sure to check the packaging for ingredients, as not all margarine is vegan-friendly. Butter Oils like -
· Olive oil
· Corn oil
· Sunflower oil
· Canola oil Dairy Milk:
Dairy-free milks like Oat Milk, Soy Milk, Rice Milk or Nut Milk; measure for measure. Dairy Buttermilk:
See Table Below Dairy Cream:
See Table Below Dairy Ricotta or Cottage Cheese:
Crumbled Tofu Tofu is not as creamy in texture, but makes a great alternative to dairy-based cheese.
– How to Make Your Own Substitutes –
Ingredient Substitution Notes 1 cup Buttermilk 1 cup non-dairy milk + 2 teaspoons apple cider vinegar or lemon juice
OR
1 tablespoon vinegar or lemon juice + soy milk to the specified amount Whisk the ingredients and let the mixture sit for about 10 minutes till it curdles slightly 1 cup Buttermilk ¼ cup silken tofu + ¾ cup water + 1 tablespoon lemon juice or vinegar + pinch of salt Blend all ingredients until smooth 1 cup Evaporated Milk 1 cup Coconut Milk 1 cup Cream or Half & Half ¾ cup + 1 tablespoon soy milk + 3 tablespoons melted regular vegan butter or margarine Half & Half 1 part silken tofu + 1 part unsweetened or plain soy, oat or rice milk
OR
1 part coconut cream + 1 part unsweetened or plain soy, oat or rice milk Blend all ingredients until smooth Sour Cream Plain, unflavoured dairy-free yogurt (1:1 ratio) Ideal for salads and dips Heavy Dairy Cream Silken Tofu Blended into a creamy consistency (1:1 ratio) For a thicker cream, opt for medium firm or firm varieties. Heavy Dairy Cream 2/3 cup Rice or Soy Milk + 1/3 cup melted dairy-free margarine or oil · Makes 1 cup heavy cream
· Unsuitable for whipping Light Dairy Cream ¾ cup Rice or Soy Milk + ¼ cup melted dairy-free margarine or extra light olive oil (for cooking) Makes 1 cup light cream 1 Flax Egg 1 tablespoon ground flax seeds + 3 tablespoons water or any other liquid of preference Blend all ingredients until smooth
