Steps towards better nutrition are not always simple, but they can be well-worth the effort. Take veganism, for example. Although vegans still represent a small portion of our country at 6 percent, this percentage has doubled in three years, and it will only continue to increase, as Americans progress in their efforts toward a more sustainable and healthier lifestyle. Even if you aren’t a full-blown vegan, you can still enjoy vegan substitutes in your daily meal plan. Whether you’re looking to replace eggs, milk, cheese, or meat, these five common vegan swaps make sure you’re getting all the vital nutrients you need in your diet, from protein and Vitamin D to essential fatty acids. Check them out below!
Versatile and surprisingly cheap, jackfruit is a non-processed ingredient that you’ll often find in cans, meaning you can stock up in the cupboard. It makes a great replacement for chicken, perhaps in a stir-fry, but can also be prepared to resemble tuna.
The water from a can of chickpeas is a superb substitute for egg white. It can used to make meringues, mousses, macarons, and brownies. It can even be a central ingredient in dairy free batter and sauces like mayonnaise. You may find it useful in cocktails, too!
Popular non-dairy milks include oat, hazelnut, cashew, soy, almond, and hemp. It’s also easy to make 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.
It's tricky to replicate the real deal, but alternative cheeses are really improving. 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.
Made from soybeans, tofu is a less-processed substitute for meat as it’s a complete protein. The firm variety is best for cooking in savory dishes, and you can use the softer types for things, like tofu scramble in place of egg, or add it to puddings and bakes.
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