Plant-Based Food Substitutions

Want to go plant-based but not sure where to start?


Start off by simply substituting your normal animal-based food products for some plant-based alternatives.


In this day and age, there is an incredibly extensive range of pretty much everything you can ever imagine/need. You may find yourself quite surprised at just how great some of these can taste - a bonus is that not all products are full of chemicals or ingredients you don't know.


There are lots of items which are made from pretty great ingredients too, making it a lot easier to transition providing you with that peace of mind.

MILK

Options:

  • Soy milk

  • Almond milk

  • Oat milk

  • Cashew milk

  • Rice milk

  • Coconut milk

  • Macadamia milk

**Important note**:

  • Ensure milk is calcium fortified. Opt for one that contains at least 100mg per 100ml or 300mg of calcium per serve.

  • Soy milk is most similar to cow’s milk with protein & fat content.


EGGS

Different substitutions depend on the purpose.

  • For baking in a recipe – replace 1 egg with 1 tbsp ground flaxseeds + 3 tbsp water by simply mixing together and letting sit for 5 mins.

  • To replace eggs alone, try tofu instead – e.g. scrambled tofu instead of scrambled eggs.

  • Supermarkets now also stock egg replacers.



BUTTER

  • In a recipe can be easily replaced with plant- based butters, margarines, oils & sprays.

  • Healthy creamy alternatives can also include avocado & natural nut butters (depending on purpose).


CHEESE

  • Most supermarkets stock multiple plant-based cheeses.

  • Another option which closely resembles parmesan is nutritional yeast.

  • This is also a nutritional powerhouse as just 2tbsp packs in 7grams of protein, it also contains lots of B vitamins.

  • A tasty cashew cheese can also be easily made at home using cashews & nutritional yeast.



YOGHURT

  • Supermarkets stock a range of different yoghurt varieties made from almond, soy, and coconut. Choose the most appealing one to you and your taste.



SAUCES, DRESSINGS, CONDIMENTS

  • There are many pre-packaged dressings/sauces & condiments which are already coincidentally completely plant based.

  • Even some mayonnaise brands are completely free of animal products.

  • Healthy dressings can also include a homemade soy, sesame, ginger & garlic dressing by simply mixing all ingredients together.


MEAT

  • Many meat alternatives and mock meats are now available at most supermarkets.

  • For healthier alternatives tofu, tempeh, lentils & beans are a better substitute.

  • Mock meats are a good option if you’re after the similar taste/texture however most should only be consumed occasionally.


FISH

  • There are some tuna alternatives available at supermarkets.

  • Simple recipes made from chickpeas are another easy and healthy alternative.

PROTEIN POWDER

  • Protein powders can easily be replaced with pea, soy, rice or a blend of pea and rice protein.


For more information on how to adequately and appropriately plan your transition to a complete plant based diet or you feel your current one could use some touching up, feel free to get in touch.

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