Substituting ingredients
If you're new to the plant-based lifestyle you may be looking for substitutions you can use in your old non-plant-based recipes. Thankfully, there are plenty of plant-based products you can use in place of animal ingredients that will make cooking a breeze and delicious! Below are several examples on how to replace animal ingredients with plant-based ingredients, including cooking without oil!
Cooking without oil
Here are a few tips that I have picked up along the way:
-
Splashing a bit of broth, a flavored vinegar, soy sauce, wine, juice, or any liquid can replace the brushed-on oil
-
Using parchment paper or a silicone pad for roasting and baking prevents foods from sticking
-
Make sure there is enough water or broth on the bottom of the pan to keep from sticking or burning
-
For stir-frying or sautéing, use a splash of liquid (above) and make sure there is enough liquid to keep from burning.
Dairy milk = almond / soy / rice milk
Fresh cream = coconut milk / cashew cream
Ice cream = frozen blended bananas
Butter = olive oil / plant options like "Earth Balance"
Grated parmesan = nutritional yeast
Honey = maple syrup / agave syrup
Ground beef = TVP (textured vegetable protein)
Ricotta cheese = tofu
Chicken or beef = tempeh / seitan
Scrambled eggs = tofu
Top 10 substitutes for 1 Egg =
- 1T ground flax + 3T water
- 1T chia seed + 1/3 cup water
- 1T soy protein powder + 3T water
- 1/2 mashed banana
- 1/4 cup unsweetened applesauce
- 3T peanut butter
- 2T arrowroot powder + 3T water
- 2T cornstarch + 3T water
- 1/4 cup silken tofu
- 3T chickpea flour + 3T water