Egg Substitutes
In cooking and baking:
Just eating:
1 egg =
-
1/3 cup apple sauce
-
1 Tbsp flax seeds + 3 tbsp water
-
1 Tbsp chia seeds + 1/3 cup water
-
1/2 mashed banana
-
1/4 cup blended silken tofu
My favorite vegan egg substitution is by a brand called JUST EGG. It is a liquefied form of the mung bean plant. It scrambles just like an egg. It cannot be used in baking, just for scrambling. It does not hold the same form of an egg if you were to try to make an omelet, but the taste and texture is similar to an actual egg.
There are other brands of vegan eggs like Follow Your Heart which is made from soy. I prefer the JUST EGG brand because it is not just another soy based product like many vegan substitutes are.
Meat Substitutes
Tofu often has a bad wrap. When cooked with properly, it can really add a lot to a dish. It takes up any spices and sauces added to it because it is super absorbent. It can be grilled, sautéed, baked, breaded, glazed, etc. It is also a great source of protein and can be substituted for virtually any meat in any recipe if prepared correctly.
Beans:
Also another great source of protein. Beans can be substituted for meat in Mexican dishes like tacos, burritos, empanadas, etc. Also good in salads, black bean burgers, or a mock meatloaf.
Fake Meat Brands:
Vegan "meat" replicas are sold by many different brands in attempt to taste and feel like actual meat. Some of my favorite brands are:
Gardein: they make fake chicken strips, meatballs, and beef in many different flavors. They can be found at a wide variety of stores like Giant and Target.
Lightlife: they make vegan bacon, ground beef, meatballs, sausages, hotdogs, etc. My favorite is their bacon and ground beef. They can also be found at very common grocery stores.
Tofurky: This brand makes obviously the Tofurky roast used at many vegan meals during the holidays, which is one of my favorite substitutes. They also make vegan deli slices, roasted chicken, veggie burgers, and sausage. Also found at a wide variety of stores.
Milk Substitutes
Soy milk:
Cashew milk:
Coconut milk:
Definitely one of my personal favorite and most used milks. Contains a lot of calcium and not too many calories. Great for cereal, cookies, smoothies, tea, coffee, and drinking plain. I use it a lot when baking as well.
I absolutely love the taste and regional availability of soy milk. I think this is the most similar alternative to actual cows milk, therefor amazing in baking and cooking. It has a lot of protein and other beneficial vitamins, but does have more calories than other milk alternatives.
Very creamy and rich, making it great for oatmeal, lattes, and specifically savory cooking recipes. Lots of vitamins and not a lot of calories when unsweetened.
Canned coconut milk is very thick and great for soups, smoothies, ice cream, whipped cream, etc. Boxed coconut milk is a bit thinner and has a bold taste in recipes. It can also contain a lot of added sugar so this is a point to watch when buying it.
​
*Obviously there are many more milk alternatives but these are a few of my favorite and the most popular*
Almond milk:
Cheese Substitutes
Vegan Cheese Slices:
Many vegan brands make cheese slices, but my favorite brand is Daiya. They make a wide variety of flavors of slices that are good in sandwiches, grilled cheese, etc.
Vegan Shredded Cheese:
Daiya also makes vegan cheeses in shredded form. This type of cheese is great on salads, sandwiches, pizza, tacos, and other savory dishes.
Nutritional Yeast:
Mixing nutritional yeast with crushed up cashews, almonds, or pistachios creates a similar texture and taste to grated parmesan cheese. This blend is easy to make at home and delicious on top of pasta dishes, salads, etc. Nutritional yeast can also be used in vegan pasta dishes to mimic mac and cheese.