Nut Shop

Substitutes in Cooking

 

Dairy & Egg Substitutes

Eggs

The main purposes of eggs in cooking are for ‘binding’ and ‘rising’ (baking).

Binding Substitutes:

  • Chia Seeds (1 tablespoon of Chia seeds with 3 tablespoons of water soaked for 15min then mixed)
  • Mashed Banana (especially for sweets/treats)
  • Apple Sauce (especially for sweets/treats)
  • Silken Tofu
  • Orgran brand ‘egg replacer’ readily available at supermarket
  • Oil (preferably coconut oil, olive oil)

Baking & Rising Substitutes:

  • 1 T Flax seeds ground with 3 T water
  • Baking powder
  • soft tofu
  • Mashed Banana
  • Cup apple sauce
  • Mashed Potato
  • Mashed Avocado
  • Nut Butters
  • Moist oats or almond meal
  • Almond/Soy Milk
  • Vegan Mayonnaise*

Milks

  • Coconut Milk
  • Almond Milk
  • Soy Milk
  • Rice Milk

Cheese

  • Tofutti Slice Cheese *
  • Tofutti Cream Cheese*
  • Redwood Cheezly Range (Including Mozzarella, Feta, Tasty, Cheddar) *

Creams

  • Tofu
  • Coconut Cream
  • Tofutti Cream Cheese*
  • Tofutti Sour Cream*

Yoghurts

  • Soy Yoghurt*
  • Coconut Yoghurt

Ice Cream

  • Tofutti*
  • Soy life*

Butter, Margarine & Mayonnaise

  • Nuttelex*
  • Vegan Mayonnaise*
  • Most margarines*
  • Vegan Butter*

Chocolate

  • Sweet William*
  • Dark Chocolate (read label packet)*
  • Pana (Raw)
  • Loving Earth

Meat Substitutes

  • Tofu
  • Lentils
  • Chickpeas
  • Sanitarium (some vegan products)
  • Veggie Burgers
  • Veggie Sausages
  • Soy Burgers
  • Soy Sausages

Most of these products are available from your local supermarket. A great way to start with ‘transitioning’ if you are having troubles is ‘Mock Meats’ as listed above. Please note these technically aren’t classified as ‘completely clean’ due to them still being processed. If you check out health food stores, farmers markers, organic food shops they often have fresh homemade vegan burgers and sausages.

*Please Note, items are still classed as ‘processed’ so ensure to check label for ingredients

Be sure to visit betterfitvegan.com regularly for homemade recipes*

Tips to Remember:

  • FLAVOUR FLAVOUR FLAVOUR – There are HUNDREDS of amazing tasty herbs and spices out there just waiting for you to use! It wasn’t until experimenting with vegan cooking my tastebuds got a real work out with the amazing flavours out there that are often missed on an animal product diet.
  • Presentation – Make your plate look pretty, don’t use the old mentality of slopping it down for ‘meat and 3 vegs’. This is your food, your nutrition, your fuel for life, enjoy it!
  • Cook and Prepare as much as possible yourself – Some companies can be quite sneaky with not advertising certain animal products in their foods (also with cosmetics) or at the start you may have trouble remembering what ingredients aren’t vegan friendly. When you do everything yourself you know exactly what you’re putting into your mouth and be accountable for what you are eating.
  • READ YOUR LABELS.
  • Shift your mindset – As with everything, turn your ‘I can’t’ and I won’t’ to ‘I can and I will’. We believe whatever we tell ourselves to! Transitioning can be difficult and sometimes frustrating but you just have to remind yourself why you have chosen to live a healthier, cruelty free lifestyle and focus on the positives. Make the connection and understand the difference between the terms ‘meat’ and ‘eating animals’. This really helped me in not just seeing things like sausages, eggs or milk as products but as of parts of an animal who has endured a life time of suffering.
  • Research – You would be amazed at just how much information is out there for vegans, clean and healthy eating. Sometimes it’s just a matter of using ‘google’ and spending a couple of hours reading up on different sites.
  • Preparation – Going out – Whether it’s packing quick snacks or even contacting a restaurant prior to your reservation and seeing if they can prepare something vegan friendly for you. My biggest advise on preparation is Sunday Cook Ups where after doing my market shopping I spend the afternoon creating a few dishes that are fridge/freezer friendly for my weekly lunch/dinners and snacks. Beats cooking every day!
  • Find your local farmers market, fresh local produce is always best!