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.
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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.
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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.
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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).
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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 cashews & nutritional yeast.
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YOGHURT
Supermarkets stock a range of different yoghurt varieties made from almond, soy, and coconut. Choose the most appealing one to you and your taste.
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SAUCES, DRESSINGS, CONDIMENTS
There are many pre-packaged dressings/sauces & condiments which are already coincidentally completely plant based.
Even some mayonnaise brands are completely free of animal products.
Healthy dressings can also include a homemade soy, sesame, ginger & garlic dressing by simply mixing all ingredients together.
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MEAT
Many meat alternatives and mock meats are now available at most supermarkets.
For healthier alternatives tofu, tempeh, lentils & beans are a better substitute.
Mock meats are a good option if you’re after the similar taste/texture however most should only be consumed occasionally.
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FISH
There are some tuna alternatives available at supermarkets.
Simple recipes made from chickpeas are another easy and healthy alternative.
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PROTEIN POWDER
Protein powders can easily be replaced with pea, soy, rice or a blend of pea and rice protein.
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For more information on how to adequately and appropriately plan your transition to a complete plant based diet or you feel your current one could use some touching up, feel free to get in touch.