If you’ve recently gone vegan, or are thinking about it, then you’ll probably be concerned about how to replace all the ingredients you’re used to using in your cooking.
Don’t worry! Veganism is a great way to eat healthier and more responsibly than other diets out there, but it does require some extra thought and preparation.
You’ll need to do some research on plant-based replacements for most of the things you use in your kitchen but if you’re willing to invest some time into learning new ingredients and techniques, then the rewards will be well worth it!
In this post we’ll be exploring just that: what foods are safe for vegans and what they should avoid; how healthy eating can benefit them; where they should source their information from; plus loads more tips on cooking with plant-based ingredients.
| Key Takeaways |
|---|
| – Cooking with plant-based ingredients doesn’t have to be overwhelming or boring, and can be just as flavorful and satisfying as traditional meals. |
| – There are many benefits to transitioning to a plant-based diet, including improved health, better digestion, and ethical treatment of animals. |
| – Plant-based cooking can be as simple or as complex as you choose to make it, with many resources available to help you learn more about cooking with plant-based ingredients. |
| – There are many sources of protein in plant-based cooking, including legumes, tofu, tempeh, and nuts and seeds. |
| – There are many cookbooks and resources available to help you get started with plant-based cooking, and many delicious and creative plant-based recipes to try. |
Skip The Meat
There’s no nutritional need for meat to be part of a healthy diet and it’s expensive, unhealthy, and unsustainable to eat.
Meat substitutes have come a long way in recent years and there are plenty of plant-based alternatives available in supermarkets or health food stores.
Replace The Egg
To replace eggs in baking, you can use:
Flax seeds and chia seeds (1 tablespoon ground flax or chia seeds plus 3 tablespoons water)
Soy lecithin (1 teaspoon), which is derived from soybeans but doesn’t contain any soy protein. It’s not as effective at binding like egg whites, so it works best in recipes that don’t rely too heavily on structure such as meringues or soufflés.
Chickpea flour (¼ cup + 2 tablespoons), also known as garbanzo bean flour. It provides moisture and structure to baked goods if used correctly.
Make sure you mix it well with other dry ingredients before adding wet ones so your batter won’t be lumpy! You can also make your own chickpea flour by grinding canned or dried chickpeas in a food processor until they’re very fine.
You’ll have leftover pulp from this process that you can use to make hummus—and then eat some while waiting for your muffins to bake!
Tofu is another alternative to egg whites that has been discovered by plant-based chefs because of its structural properties when whipped up into a foam (1 block tofu whisked until fluffy).
Tofu also tastes great when paired with chocolate chips in brownies! For those who are lactose intolerant, soy milk makes an excellent substitute for cow’s milk because it contains calcium and vitamins B12 & D2 – just make sure not to add extra sugar!
Switching to a plant-based diet doesn’t have to be overwhelming, and it doesn’t mean sacrificing flavor or texture. Our Vegan Cooking 101 guide offers suggestions and tips on how to substitute animal products with plant-based alternatives in your cooking, so you can create delicious and satisfying meals without animal products.
Use Dairy-Free Cheese
Vegan cheese is a dream come true for many plant-based eaters. It’s not just the taste of cheese that makes it so appealing to people who have made the switch; vegan cheeses can be used in so many recipes that you thought were off limits.
These days, there are dozens of brands on the market, including some with convincing flavor profiles and textures that mimic dairy products like provolone or mozzarella. If you’re looking for something a bit more authentic than what you’ll find at your local grocery store though, here’s how to make your own plant-based cheese:
Bring 1 cup of water and 2 tablespoons white vinegar or lemon juice to a boil in a small saucepan over medium heat.
Whisk in 1/4 cup nutritional yeast flakes until dissolved and reduce heat to low. Stir until thickened into an elastic dough (about 3 minutes).
Let cool slightly before continuing with recipe instructions as directed by manufacturer – this should keep it from becoming too stiff when baked at temperatures close to 400 degrees F (as opposed to lower ones).
| Product | Use |
|---|---|
| Daiya | Offers a range of vegan cheese products including shreds, slices, and blocks. Can be used in a variety of dishes such as pizza, quesadillas, and grilled cheese sandwiches. |
| Miyoko’s | Known for their vegan cheese wheels that come in a variety of flavors, as well as spreads and cream cheeses. Great for charcuterie boards, as well as bagels and sandwiches. |
| Violife | Offers mozzarella, cheddar, and feta vegan cheese products, as well as a variety of cream cheeses. Can be used in a wide range of dishes, including lasagna, tacos, and salads. |
| Follow Your Heart | Offers a range of vegan cheese products including shreds, slices, and blocks. Can be used in a variety of dishes such as burgers, sandwiches, and mac and cheese. |
Tofu And Tempeh
Tofu and tempeh are both derived from soybeans. Tofu is a Chinese food that has been used in Asian cuisine for centuries, while tempeh is a traditional Indonesian food.
Tofu is made by curdling fresh hot soy milk; the curds are then pressed into blocks and allowed to set, resulting in tofu’s soft consistency.
Tempeh, on the other hand, involves cultured cooked soybeans mixed with a starter culture — usually Rhizopus oligosporus mold — before being shaped into patties or cakes that can be eaten raw or cooked.
Both of these products can be incorporated into many different types of dishes depending on their texture: silken tofu makes an excellent base for sauces or dressings; firm tofu holds its shape well when fried or baked; and extra-firm tofu works well cubed into stews and soups (just make sure not to overcook it).
Tempeh can also be sliced thin for sandwiches as well as diced small enough to use in salad dressings and dips; if you’re looking for something more substantial with which to stuff yourself silly at lunchtime, tempeh steaks would pair nicely with rice pilaf (since they’re both pretty hearty).
If you’re considering a plant-based diet, it can be helpful to learn about the benefits of plant-based nutrition. Our comprehensive guide on plant-based nutrition covers everything you need to know about the nutrients and benefits of plant-based foods, so you can make informed choices about your diet.
Beans And Legumes
Beans and legumes are great sources of protein. They’re also high in fibre, which helps to keep you full for longer. This means that beans and legumes will help you control your cravings for unhealthy snacks.
Beans and legumes also contain a lot less fat than animal proteins like meats, eggs, and dairy products.
Nuts And Seeds
Nuts and seeds are a great source of protein, fibre, healthy fats and other nutrients. They can be used in many different ways:
- In baking – you can use nuts instead of butter or flour to make cakes, cookies etc. Almonds are also great for making almond milk.
- As a snack – just grab some nuts from the fridge or pantry and eat them on their own as a snack between meals.
- In salads – nuts go well with any salad ingredient to give it more texture and flavour! Try adding them to your next salad dressing too!
Skyr (If You Can Get Hold Of It)
If you’re a fan of Greek yogurt, then skyr might be your new favorite thing. The Icelandic version of the thick, creamy dairy product is just as versatile and delicious.
Skyr has a consistency similar to Greek yogurt and can be used in many of the same ways: as a replacement for sour cream or mayonnaise (or both), as an ingredient for baked goods like muffins or cakes, or just straight up with fruit. It’s also great mixed with other ingredients such as fresh berries and honey the possibilities are endless!
If you’re lucky enough to find it in your supermarket (as it isn’t mass-produced yet in America), look for skyr that lists cow’s milk on its label but doesn’t list any other ingredients such as thickeners like gelatin or pectin.
Skyr should have a thick consistency similar to Greek yogurt when you scoop it out of the container; if yours looks runny rather than creamy at first glance, give it some time on your countertop until it firms up before serving!
Busy weeknights can make it challenging to maintain a plant-based diet, but quick and easy vegan recipes can be a game-changer. Check out our Easy Vegan Recipes for Busy Weeknights article for some inspiration and practical suggestions on preparing healthy and delicious plant-based meals in a hurry.
Flour Alternatives
The next essential ingredient you’ll need to stock your pantry is a flour alternative. You can’t have a kitchen without flour, and while you could use wheat flour, there are better options out there. Here are some of the most popular plant-based flours:
Potato flour
Arrowroot powder
Tapioca starch
Chickpea flour (also known as besan or gram) Chickpea flour is made from dried chickpeas and can be used as an alternative for any recipe that calls for all-purpose or whole wheat flour. It’s also great if you’re gluten-free! Cornflour/Cornmeal Cornflour is obtained from cornmeal through grinding it into fine powder form.
Due to its high starch content, this type of cornmeal makes perfect gooey doughs and gravies! Rice Flour Rice Flour is made by finely grinding raw rice into a powdery substance with very little moisture content (the lowest among all other types).
This makes it ideal for binding ingredients together like in bread recipes since it helps keep everything together without becoming soggy due to excess moisture coming in contact with other ingredients like water etc.
Buckwheat Flour Buckwheat contains more protein than quinoa yet fewer calories than most grains which makes it very nutritious but also potentially high priced depending on where you live so try looking around first before purchasing one just because someone else says so–this will save money over time!”
The Power Of Yeast Extract/Marmite
Marmite is a great source of vitamin B12, a nutrient that vegans and vegetarians are often lacking. It’s also a good source of selenium, zinc, chromium and folate.
Marmite is rich in the vitamin thiamine (vitamin B1). Thiamine helps to control blood sugar levels and can help reduce feelings of tiredness or fatigue during times when you don’t have enough energy to do things you want or need to do.
Protein is essential for a healthy body and can be easily obtained through plant-based sources. Our article on Vegan Power Foods highlights various vegan foods that are rich in protein, so you can ensure that your diet is well-balanced and nutritious.
Apple Cider Vinegar
Apple cider vinegar is an excellent addition to your pantry. You can use it in salad dressings, sauces and marinades.
Apple cider vinegar is great for digestion and gut health due to its probiotic properties; it also contains potassium, magnesium and calcium.
Apple cider vinegar has been shown to help with hair growth and some say that it can even be used as a natural hair rinse!
It’s also been shown in studies to reduce acne symptoms when applied topically or taken internally (though studies are ongoing). Some people use apple cider vinegar as an alternative treatment for dandruff.
Coconut Oil, Coconut Cream, Coconut Flour, Coconut Aminos Etc.
Coconut oil is a good replacement for butter, margarine and vegetable oil. It has a nice neutral flavour that goes well with savoury dishes. Coconut cream can be used as a milk alternative in baking or as a thickener in soups and sauces.
As it’s high in fat, you’ll want to keep the amount you use quite small if you’re trying to cut down on calories!
The same goes for coconut flour – while it contains fewer calories than wheat flour (a 1/4 cup of wheat flour will give you around 200 calories while 1/4 cup of coconut flour has 240), it’s still rather high in fat content so don’t go overboard with substituting it into recipes!
Coconut aminos are a soy sauce alternative made from fermented coconut sap instead of soy beans like traditional soy sauce does; just make sure not too much salt is added when using them since they have less sodium than traditional soy sauce does (1 teaspoon worth can contain up to 70mg worth).
Cooking With Coconuts
| Ingredient | Use |
|---|---|
| Coconut Oil | Good replacement for butter/margarine/vegetable oil; neutral flavor that pairs well with savory dishes. |
| Coconut Cream | Used as a milk alternative in baking or as a thickener in soups and sauces. Popular brands include Trader Joe’s and Thai Kitchen. |
| Coconut Flour | Gluten-free flour alternative that’s high in fiber and low in carbohydrates. Can be used in baking or as a thickener for gravies and sauces. Popular brands include Bob’s Red Mill and Nutiva. |
| Coconut Aminos | Popular substitute for soy sauce, especially for those with soy allergies or on a lower-sodium diet. Made from coconut sap and popular brands include Coconut Secret and Big Tree Farms. |
Nutritional Yeast Flakes And Powder
Nutritional yeast is a deactivated yeast that’s grown on molasses, sugar beets, or cane juice. It’s also known as “nooch,” and it has a cheesy flavor that makes it perfect for sprinkling on everything from popcorn to pasta.
Nutritional yeast is an excellent source of vitamin B12 (vitamin B9 in the UK), which helps our bodies create red blood cells and keep our nervous system healthy.
We need vitamin B12 because it plays an important role in our metabolism and helps release energy from food we eat but most people don’t get enough of this nutrient through their diet!
It’s also packed with protein: one tablespoon of nutritional yeast flakes contains 9 grams of protein; 2 tablespoons have about 12 grams; 4 tablespoons will give you about 18 grams! That’s way more than some other sources of protein like nuts or beans.*
Many people believe that transitioning to a plant-based diet means giving up flavorful and satisfying meals, but this couldn’t be further from the truth. Take inspiration from our 10 Mouthwatering Vegan Recipes article, which features delicious and hearty vegan meals that will satisfy even the most skeptical meat-eaters.
Conclusion
We hope this post has given you some inspiration to get creative with your plant-based cooking. If nothing else, we hope it’s reminded you just how many great alternatives there are for ingredients like eggs and cheese and how much easier it is to cook without these animal products!
Remember that plant-based eating doesn’t have to be about sacrifice or deprivation; it can actually be an opportunity for culinary adventure and creativity.
We love experimenting with new ingredients and flavors in our kitchen, so we encourage you to do the same!
Further Reading
If you’re interested in learning more about plant-based cooking and vegan recipes, check out the following resources:
Cool Beans: The Ultimate Guide to Cooking with the World’s Most Versatile Plant-Based Protein, with 125 Recipes by Joe Yonan: This cookbook offers a collection of recipes that showcase the versatility of legumes. From stews and curries to salads and dips, you’ll find inspiration for incorporating these nutritious ingredients into your meals.
The Ultimate Guide to Delicious and Nutritious Plant-Based Cooking: The 300 Vegan & Plant-Based Recipe Cookbook: This cookbook features a wide variety of plant-based recipes, including breakfasts, entrees, snacks, and desserts. With 300 options to choose from, you’re sure to find recipes to suit your tastes and needs.
Cool Beans by Joe Yonan: This cookbook is specifically focused on legumes, offering a wealth of information on their nutritional benefits and how to cook them. With 125 recipes ranging from classic comfort foods to international dishes, this book is a great resource for plant-based cooking.
FAQs
What is plant-based cooking?
Plant-based cooking is a style of cooking that focuses on using ingredients that come from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It involves minimizing or eliminating the use of animal products, such as meat, dairy, and eggs, while still creating flavorful and satisfying meals.
What are some benefits of plant-based cooking?
Plant-based cooking can offer a wide range of health benefits, including lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer, as well as improved digestion and better weight management. It can also be better for the environment and ethical treatment of animals.
Is it difficult to cook plant-based meals?
Cooking plant-based meals can be as simple or as complex as you choose to make it. Plant-based ingredients can be used to create a wide variety of meals, from quick and easy meals to elaborate creations. There are also many resources available, such as cookbooks and websites, to help you learn how to cook with plant-based ingredients.
What are some good sources of protein in plant-based cooking?
There are many plant-based sources of protein, such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, nuts, and seeds. Many grains, such as quinoa and farro, also contain protein.
Can plant-based cooking be affordable?
Plant-based cooking can be affordable, especially if you focus on using whole, unprocessed foods. Beans, rice, and other grains are all relatively inexpensive, and many fruits and vegetables are also affordable, especially when they are in season. You can also save money by cooking at home rather than eating out and by buying in bulk when possible.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
