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 –

EggsFor Baking: · Apple Sauce · Bananas · Ener-G egg replacer · Pureed Tofu · Flax Egg
EggsFor Binding: · Bread Crumbs · Cornstarch · Nut Butters · Soy or Oat Flour · Cooked Oatmeal · Rolled Oats · Instant Potato Flakes
EggsFor Glazing: · Soy MilkPie Crusts or Phyllo Dough
Sugar· Beet Sugar · Maple Syrup · Agave Nectar · Date Sugar · Butterscotch Syrup · Molasses
ButterVegan MargarineIf you opt in for vegan margarine, please make sure to check the packaging for ingredients, as not all margarine is vegan-friendly.
ButterOils like - · Olive oil · Corn oil · Sunflower oil · Canola oil
DairyMilk: Dairy-free milks like Oat Milk, Soy Milk, Rice Milk or Nut Milk; measure for measure.
DairyButtermilk: See Table Below
DairyCream: See Table Below
DairyRicotta or Cottage Cheese: Crumbled TofuTofu is not as creamy in texture, but makes a great alternative to dairy-based cheese.

– How to Make Your Own Substitutes –

1 cup Buttermilk1 cup non-dairy milk + 2 teaspoons apple cider vinegar or lemon juice OR 1 tablespoon vinegar or lemon juice + soy milk to the specified amountWhisk the ingredients and let the mixture sit for about 10 minutes till it curdles slightly
1 cup Buttermilk¼ cup silken tofu + ¾ cup water + 1 tablespoon lemon juice or vinegar + pinch of saltBlend all ingredients until smooth
1 cup Evaporated Milk1 cup Coconut Milk
1 cup Cream or Half & Half¾ cup + 1 tablespoon soy milk + 3 tablespoons melted regular vegan butter or margarine
Half & Half1 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 milkBlend all ingredients until smooth
Sour CreamPlain, unflavoured dairy-free yogurt (1:1 ratio)Ideal for salads and dips
Heavy Dairy CreamSilken Tofu Blended into a creamy consistency (1:1 ratio)For a thicker cream, opt for medium firm or firm varieties.
Heavy Dairy Cream2/3 cup Rice or Soy Milk + 1/3 cup melted dairy-free margarine or oil· Makes 1 cup heavy cream · Unsuitable for whipping
Light Dairy Cream¾ 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 Egg1 tablespoon ground flax seeds + 3 tablespoons water or any other liquid of preferenceBlend all ingredients until smooth


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