Not only are vegan diets sustainable, but they are also known to promote weight loss, reduce your chance of heart disease, and lower your risk of getting certain types of cancer. They key to a vegan diet, like any other diet, is planning. Don’t fall victim to refined grains, sweets, and other types of junk food to get you by calorie-wise. Invest in the right swaps for eggs, milk, cheese, and more, and you’ll ensure that your diet still maintain key nutrients, like protein, iron, essential fatty acids, and Vitamins B12 and D. Incorporate these five vegan food substitutes below into your daily nutritional plan to get started.
Versatile and surprisingly cheap, jackfruit is a non-processed ingredient that you’ll often find in cans, meaning you can stock up in the cupboard. It makes a great replacement for chicken, perhaps in a stir-fry, but can also be prepared to resemble tuna.
The water from a can of chickpeas is a superb substitute for egg white. It can used to make meringues, mousses, macarons, and brownies. It can even be a central ingredient in dairy free batter and sauces like mayonnaise. You may find it useful in cocktails, too!
Popular non-dairy milks include oat, hazelnut, cashew, soy, almond, and hemp. It’s also easy to make your own by soaking raw nuts, blending with water, and straining. Alternative milks not only are great subs for drinks, but also can be used in many recipes for cooking and baking.
It's tricky to replicate the real deal, but alternative cheeses are really improving. They’re made using a variety of ingredients, including coconuts, aquafaba, nuts, and solidified vegetable oil. It’s best to opt for one fortified with vitamin B12 and calcium.
Made from soybeans, tofu is a less-processed substitute for meat as it’s a complete protein. The firm variety is best for cooking in savory dishes, and you can use the softer types for things, like tofu scramble in place of egg, or add it to puddings and bakes.
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