Veganism is widely misunderstood as being limiting. However, following a plant-based diet does not have to be associated with an ascetic lifestyle. Because of the expansion and mainstreaming of veganism in recent years, there are now more animal-free options on the market than ever before, including a wide range of high-quality and affordable meat replacements and vegan products. According to market research firm Ipsos, the global vegan population has increased to more than 9.7 million since 2004.
Giving up animal-derived foods does not have to mean giving up your favourite dishes. If you've recently switched to a plant-based diet or are considering doing so, you'll be happy to hear that there are plenty of simple swaps you can make to replace your typical non-vegan items with plant-based equivalents. From chia seeds to coconut oil, here are five useful vegan replacements to keep on hand.
Eggs with flax seeds (or chia seeds)
There's no doubt in the fact that eggs are an important component in baking. They help to structure foods, and the concept of eliminating them entirely may seem perplexing at first. However, you'll be pleased to learn that flaxseeds are a good egg substitute for a variety of reasons: They function as a binder, emulsifier, and leavener, making them a very useful ingredient for vegan baking.
Cream with silken tofu
In vegan recipes, silken tofu can be used in place of heavy cream. Silken tofu can be used to make a variety of sauces, salads, dips, and desserts. It can, for example, substitute the egg yolks in Caesar dressing or the sour cream in ranch dressing. You can change the texture of the mixture by adding extra liquid, such as water, olive oil, or lemon juice.
Eggs with firm tofu
Tofu's versatile qualities allows it to be easily substituted for a wide range of foods. Tofu is prepared from curdled soybeans that are mashed together to form firm blocks and is low in calories and high in protein. It has become a vegan cooking standard throughout the years. Firm tofu, like softer tofu, is an excellent substitute for eggs and egg-based meals. In reality, vegan scrambled eggs are a popular plant-based dish prepared from crumbled tofu.
Eggs with mashed bananas
The all-powerful egg serves various functions in baking. Fortunately, there are a variety of good egg substitutes available, including an unexpected one: ripe mashed bananas, which can replace eggs in recipes where their primary function is to bind the ingredients together. However, you can anticipate your creations to taste (at least little) like banana.
Honey with coconut nectar
Some people are unaware that honey is not vegan. Not only is honey sustenance for bees, but our furry friends are frequently wounded and killed during the honey production and collection process. The good news is that there are numerous plant-based alternatives available. Because it tastes, looks, and feels similar to honey, agave syrup is a popular honey substitute. This diabetic-friendly, all-natural sweetener is marketed as a healthier alternative to sugar because it has a low glycemic index and does not cause blood sugar levels to spike. However, unlike honey, agave syrup dissolves easily in liquids.
Cheese with nutritional yeast
Nutritional yeast can be used in a variety of ways to substitute cheese. It's been nick named "nooch" and has quickly become a favourite among many plant-based foodies. It has a distinct nutty flavour that makes it an excellent vegan substitute for cheese in typical savoury meals like mac and cheese, enchiladas, and risotto. It is frequently available as a powder or flakes that can be sprinkled on top of salads or melted over spaghetti. Nutritional yeast, as the name implies, is high in nutrients such as dietary fibre, vitamins, and minerals. It's high in protein and, luckily for you, gluten-free. However, unlike real cheese, it is minimal in sodium and calories.
Chicken with tempeh
Tempeh is a traditional Indonesian dish. It's prepared from fermented soybeans that have been crushed into little cakes. Tempeh has swiftly become a popular meat substitute due to its strong and spongey composition. This wicked vegan go-to offers multiple benefits: It's nutrient-dense (high in protein, vitamin B, iron, copper, and fibre) and low in calories.
Butter with coconut oil
Coconut oil is frequently considered as one of the best vegan butter alternatives available. It's smooth, rich, and creamy, and it can be used into a variety of plant-based cuisines in both simple and inventive ways. Use it in place of melted butter in baked goods like muffins or cakes, or slather it on warm toast or a hot stack of pancakes and it will melt just like butter. You can also use it to fry, sauté, or cook eggs. And, like butter, coconut oil has a low smoke point. You can even use it to make popcorn in a saucepan.
Meat with jackfruit
Another booming ingredient in Western vegan cooking is jackfruit. Nonetheless, this delectable fruit has been praised for generations in Asian cuisine, renowned for its distinct flavour and enormous nutritious advantages. Because of its chewy texture and juicy flavour, jackfruit is a tempting meat alternative. It can be shredded and seasoned into a rich filler for vegan chillis or stews, sandwiches, tacos, and other dishes when cooked fresh and unripe. The superfood, which is high in potassium and vitamins A and C, has emerged as an excellent choice for plant-based eaters seeking unprocessed, whole-food alternatives to meat and dairy.