Plant-Based Alternatives to Daily Foods

The switch to a plant-based diet can most certainly be daunting for some. The benefits of consuming entirely plant-based meals are coming more into the light with each passing day , some of which are the fact that plant are high in fibre , it improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation , fibre can lower cholesterol and stabilize blood sugar and it's great for good bowel management and lastly it is just simply better for the environment.

To be able to facilitate one’s journey to an entirely plant-based diet here are some accessible alternatives than one can substitute in place of food consumed on a day-to-day basis.

Whole eggs can be substituted by mixing hot water with flax meal. Chia seeds also work well as an egg substitute.

Substitutes for butter are being manufactured by a company in India called ‘Goodmylk’, which is entirely plant based. They have a plant-based alternative for milk and curd as well.

Tofu is one of the most widely known substitutes for meat. It is made from soybeans and comprises of entirely protein. The firm variety is best for cooking in savoury dishes, and you can use the softer types for things like tofu scramble in place of egg, or add to puddings and bakes.

Tempeh is made with fermented soybeans and is firmer in texture. It’s a great substitute for protein in Asian recipes. Both tofu and tempeh are great vehicles for flavour, so work well in lots of dishes.

There are a variety of plant-based yogurts as well, perfect for adding to fruits, cereals, or just having on their own as a snack. They can be used for baking and cooking, too. They’re fortified with vitamins but also filled with probiotic bacteria – meaning vegans can get some of the same health benefits as ordinary, dairy yogurt. Coconut-based creams and yogurts in Indian and Asian curries as the flavour works well.

The emulation of cheese and replication of its texture and flavour is tricky. They’re made using a variety of ingredients, including coconuts, aquafaba, nuts and solidified vegetable oil. It’s best to opt for one fortified with vitamin B12 and calcium. Not only are they a pose as a great source of vitamin B12 and calcium in diets, it also has a savoury flavour that pairs well with pasta and salads.

Popular non-dairy milks include oat, hazelnut, cashew, soy, almond and hemp. It’s also easy to make on your own by soaking raw nuts, blending with water and straining. Alternative milks not only are great subs for drinks but also can be used in many recipes for cooking and baking. Soymilk can be used in baking recipes as it can be soured with acids like apple cider vinegar and used in place of buttermilk.

Seitan is made from wheat protein and is often called vital wheat gluten. With seasonings, you can flavour a dry mix made with wheat gluten flour, then create a wet mix using alternative milk, tofu and any flavourings you like (depending on your desired outcome). Mix the two together into a dough and knead well. It can be paired with most cuisines, but it seems to be most popular with Asian food, having originated in China where it’s been used as a source of protein for centuries.

Aquafaba is made from the water from a can of chickpeas is a superb substitute for egg white. It can be made by adding chickpea water to dairy-free buttercream to get a light frosting. It can even be a central ingredient in dairy free batter and sauces like mayonnaise.

It’s amazing to think that only a few years ago, vegans were limited to a few options or a small section of obscure products in supermarkets. Ever-expanding vegan trends and the number of people trying out the lifestyle are driving the rise of new and exciting substitutes, so it’s worth exploring what’s available to find the best products for you.