Plant-Based Substitutions

Plant-Based Substitutions

In the beginning, the hardest part of making a change to a Plant-Based diet is figuring out what to eat. Here is a list of substitutions that will help you make the change.

 

Meat
Beans – lentils, black, garbanzo, pinto, kidney, lima, …
Tofu – firm (does not have flavor and will soak up any sauce you decide to us)
Seitan
Tempeh
TVP (ground is easy to use to replace ground beef or turkey)
Portobello mushroom – can use for a burger
Veggie Burger – make your own using one of the beans from above

Eggs
Tofu – for scrambled eggs
Bob’s Red Mill or Ener-G

Broth
Vegetable broth
Chicken flavored – Better than bouillon No Chicken Base
Beef flavored – Better than Bouillon No Beef Base

Buttermilk
Plant milk ( I use almond) 1 cup plus 1 tsp lemon juice

Cheese
Cashew or almond (there are many good recipes online)

 

Butter
In recipes: 1/3 c vegetable oil or olive oil = 1 stick of butter
Earth Balance Vegan spread

Ice Cream
Almond milk, soy milk and cashew are available in store
Sorbet or popsicles (100% fruit)

Milk
Almond milk
Hemp milk
Cashew milk
Rice milk
Soy milk
Macadamia milk
*Make sure to purchase calcium and D fortified

Mayonnaise
Vegenaise (in refrigerator section) or make your own at home

Yogurt
Almond, soy, and rice milk

Sour Cream
Cashew cream (homemade)

Oil
Applesauce or pureed fruit

Sugar
Maple syrup
Mashed bananas
Dates