Simple Plant-Based Substitutions

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Meagan Patrick
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1 KNOW Simple Plant-Based Substitutions Trying to convert grandma s treasured recipe into your new favorite plant-based dish? One of the biggest challenges in transitioning to a plant-based diet is figuring out what to replace standard ingredients such as eggs, butter and cream with. Luckily, these substitutions are easy to do. And can end up boosting the nutrient profile of the finished dish. Keep this list handy, as a go-to reference in your kitchen. Eggs As a Binder* 1 Tbsp. ground chia (or ground flax) + 3 Tbsp. water 1/2 banana, mashed 1/4 cup fruit or veggie purée, such as: apple sauce, apple butter, sweet potato, pumpkin, avocado, rehydrated and puréed dried fruit (prunes, raisins, apricots, or figs) 1/4 cup nut butter When using dried fruit, rehydrate in warm water until they are plump, then purée until smooth. Eggs are typically used in recipes as a binding agent, to help hold everything together. Any of these binding substitutions will replace one egg. As a Leavening Agent* 1/4 tsp. of baking powder + 1 Tbsp. chia + 3 Tbsp. water 1/4 tsp. of baking powder + 1/2 mashed banana 1 tsp. baking soda + 1 Tbsp. apple cider vinegar OR 1 Tbsp. lemon juice 2 Tbsp. coconut yogurt (or full fat coconut milk) + 1 tsp baking powder 1 1/2 Tbsp. baking powder + 11/2 Tbsp. water + 1 1/2 Tbsp. vegetable oil On occasion, whipped eggs are as a leavening agent to help raise baked goods. Here are substitutes to create this same leavening in baked goods, such as cakes, and muffins. Any of these leavening substitutions will replace one egg. *Note: These substitutions will work if the recipe calls for 3 eggs or less. They will not work in a recipe for a quiche, soufflé etc. 1 thriveforward.com

2 Milk Almond milk Coconut milk (the one in a carton, not the can) Rice milk Hemp milk Hazelnut milk Whether a recipe calls for milk, or if you are using it in a smoothie, in your cereal or just on its own, these are all great dairy/milk alternatives. Butter FOR BUTTER ON YOUR TOAST Nut butters (almond, hazelnut, or peanut butter) Avocado Apple butter FOR BUTTER SUBSTITUTE IN RECIPES For every 1 cup of butter substitute 1/2 cup oil 3/4 cup coconut oil 3/4 cup Earth Balance or other non-dairy natural buttery spreads 2 Tbsp oil + 1/2 cup puréed fruit/veggies (prunes, apple sauce/butter, dried apricots, pumpkin, sweet potato, avocado)** 1 cup mashed banana** **When using fruit, reduce amount of sugar added to recipes. For each 1/2 cup fruit, reduce 1/3 cup sugar. Notes With spice/flavorful cookies or cakes (e.g., orange or spice cookies) olive oil works great since it has a stronger flavor. For cookies that require the thickness and fullness that butter provides, coconut oil works well as it solidifies at room temperature. For baked goods that require sugar, fruit purées work nicely as they also reduces the amount of sugar needed to give them sweetness 2 thriveforward.com

3 Cheese Daiya cheese is an amazing plant-based cheese substitute! It can be eaten raw as a cube of cheese or melted on a pizza. Ground up pumpkin and sesame seeds can be used in dishes as a replacement to parmesan. Nutritional yeast can provide a cheese flavor to soups, dishes, sauces and even popcorn! Make your own cashew cheese. Look for the recipe in Demystifying Raw Food lesson. Cheese serves two purposes in a dish texture and taste. If you re looking for melting ooey-gooey goodness, try a nondairy cheese substitute. If you prefer a strong cheese flavor, a nut cheese or nutritional yeast cheese makes a better replacement. Yogurt Almond milk yogurt Coconut yogurt You can make also your own using non-dairy milk and a bacterial starter. Dairy-free yogurts can be easily found in natural health food stores. White Sugar WHEN BAKING, REPLACE ONE CUP WHITE SUGAR WITH ONE OF: 1 cup coconut sugar 1 cup raw cane sugar 3 / 4 cup maple syrup 3 / 4 cup raw agave nectar FOR HOT BEVERAGES Coconut Sugar Raw Cane Sugar Stevia 3 thriveforward.com

4 White Flour IF YOU RE NOT GLUTEN-FREE Buckwheat flour Spelt flour Whole wheat flour The darker the flour the more dense your end product will be. (e.g. if using buckwheat flour, blend it 50/50 with a lighter flour such as spelt or kamut to boost nutrition, but keep some lightness). IF YOU ARE GLUTEN-FREE The easiest solution is to buy a gluten-free baking mix found in your grocery store. IF YOU WOULD LIKE TO MAKE YOUR OWN: : For denser baked goods such as cookies or scones, you can use the following heavier flours, which will give you a denser product. (These should be blended with other flours for best results) Quinoa flour Buckwheat flour Chickpea flour Almond/nut flours For baked goods that require a lighter consistency (such as cakes, muffins), the following are closer consistency to an all purpose flour: Brown rice flour Gluten-free oat flour Sorghum flour Millet flour Vega One (substitute for up to half the flour in a recipe) 4 thriveforward.com

5 White Flour continued For every 1 cup gluten-free flour, add either: Arrowroot starch, potato starch, or tapioca starch Xanthan gum Add them in this ratio: 1 tsp. / cup gluten-free flour for bread 1 tsp. / cup gluten-free flour for cakes/muffins Note: When baking with gluten-free flours, slightly increase the liquids as gluten-free flours absorb more moisture. Also, do not over-stir! Gently fold in gluten-free flour into wet ingredients. Meat INSTEAD OF BURGERS Plant-based garden burger from your grocery store check to make sure it doesn t contain dairy or egg Homemade veggie burger Try the Quinoa Bean Burger Grilled Portobello mushrooms Simply marinate whole Portobello mushrooms in balsamic vinegar for 30 minutes and then lightly sear on the grill. You can serve them within a bun just like you would a hamburger. Grilled organic tempeh with BBQ sauce INSTEAD OF GROUND BEEF Crumbled store-bought or homemade veggie burgers Chopped up mushrooms also provide a meaty consistency and work great in pasta dishes, such as bolognaise sauce, lasagna, etc.. Soaked and chopped walnuts mixed with taco seasoning make a great faux ground meat for tacos (see recipe for Walnut Tacos) 5 thriveforward.com

6 meat continued INSTEAD OF SAUSAGES/HOT DOGS Plant-based sausages, such as: Field Roast (made from seitan, derived from gluten)* or other vegetarian franks* * Not an option if you are soy- or gluten-free Note: Though choosing a prepared plant-based sausage or wiener to take to a summer BBQ is a better choice than a meat-based one, even plant-based versions tend to be quite heavily processed. As you become more comfortable eating plant-based over time, begin to transition away from faux sausage or faux meats to enjoy more whole food-based options, such as plant-based burgers made from scratch, or different dishes featuring whole food ingredients like beans, pseudograins, nuts, or seeds. INSTEAD OF MEAT IN STIR-FRIES, WRAPS AND SALADS Organic tempeh (fermented soy) can be marinated and served in any way you would normally consume chicken or pork. Organic tofu or seitan can also be used if you do not have a soy or gluten sensitivity. White beans or edamame INSTEAD OF BACON Fake the smoky bacon taste by using seasoning and sauces with naturally smoky flavors, such as molasses, mesquite, chili powder, smoked paprika, cumin, chipotle peppers, and dried chipotle powder. Thinly slice an eggplant, marinade in above spices and fry in a pan. Use a hickory smoker or grill to give tempeh a smoky taste. 6 thriveforward.com

7 GE T TO KN OW... Peggy Kotsopolous Peggy Kotsopoulos is a Registered Holistic Nutritionist who s energy and passion for her work is infectious. She is the host of television show Peggy K s Kitchen Cures on Veria Living TV, and author of Kitchen Cures (Penguin). She is also a returning guest on NBC s Today Show, The Talk on CBS and resident nutritionist on The Steven and Chris show, airing on CBC and ABC s Live Well network. And as a spokesperson, she s a huge lover of Vega! Her press coverage, lectures and recipes have spanned across the globe inspiring and educating others on how to live a healthier, happier and more vibrant life. thriveforward.com

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