
Plant-Based Food Substitutions
Want to go plant-based but not sure where to start?
Start off by simply substituting your normal animal-based food products for some plant-based alternatives.
In this day and age, there is an incredibly extensive range of pretty much everything you can ever imagine/need. You may find yourself quite surprised at just how great some of these can taste - a bonus is that not all products are full of chemicals or ingredients you don't know.
There are lots of items which are made from pretty great ingredients too, making it a lot easier to transition providing you with that peace of mind.
MILK
Options:
Soy milk
Almond milk
Oat milk
Cashew milk
Rice milk
Coconut milk
Macadamia milk
**Important note**:
Ensure milk is calcium fortified. Opt for one that contains at least 100mg per 100ml or 300mg of calcium per serve.
Soy milk is most similar to cow’s milk with protein & fat content.
EGGS
Different substitutions depend on the purpose.
For baking in a recipe – replace 1 egg with 1 tbsp ground flaxseeds + 3 tbsp water by simply mixing together and letting sit for 5 mins.
To replace eggs alone, try tofu instead – e.g. scrambled tofu instead of scrambled eggs.
Supermarkets now also stock egg replacers.
BUTTER
In a recipe can be easily replaced with plant- based butters, margarines, oils & sprays.
Healthy creamy alternatives can also include avocado & natural nut butters (depending on purpose).
CHEESE
Most supermarkets stock multiple plant-based cheeses.
Another option which closely resembles parmesan is nutritional yeast.
This is also a nutritional powerhouse as just 2tbsp packs in 7grams of protein, it also contains lots of B vitamins.
A tasty cashew cheese can also be easily made at home using cash