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Video: Plant Substitutes For Common Foods Of Animal Origin
You don't have to become a strict vegetarian to want to add more plant-based foods to your diet. Whether you're making changes for health reasons, experimenting and expanding your menu, you have more options than ever before. In order to help you orient yourself, we present you a large list of plant substitutes for traditional food of animal origin with which you can cook anything you like - gourmet brownies, vegan spreads, aromatic pancakes, vegetarian appetizers and even protein fast food.
Prepare delicious dishes with vegetable substitutes from common products
If you are a vegetarian, finding the recipe that fits your dietary restrictions can often be a challenge. Wouldn't it be much easier if you could just tailor the ingredients to be completely herbal? This is where plant substitutes come in!
Besides, you don't have to be a vegetarian to use these ideas either. Sometimes you get to halfway through a cake assembly and realize that you are out of eggs and butter. Don't worry, the alternatives we offer will save the day and make your meals healthier.
What vegetable alternatives to meat to use?
Tofu is a soy product esteemed as the perfect meat substitute. Its spongy texture and ability to absorb flavors from other products make it ideal for salads and grilled sandwiches. Fairly easy to handle, just season it with the right spice. In addition, it is an excellent source of plant calcium.
Tempeh is also a soy product, but it can also be made with any type of beans, peas or chickpeas. With its thicker texture, tempeh works well with spaghetti instead of ground beef.
Similar to tofu and tempeh, seitan is a meaty alternative that tastes delicious and goes with just about anything. The main difference between tofu and seitan is that the second is made from wheat gluten instead of soy. It successfully replaces chicken. In addition, you can prepare this vegan food at home.
For protein-conscious vegetarians, replacing meat with beans is super easy and tasty. Cooked or mashed, these beans can be a great garnish for burritos and sandwiches. You will not get the same texture as meat, but you will probably eat a large and nutritious meal. And again, beans are a good source of plant iron.
You can fry it, sauté it and even slice it into thin pieces to garnish burgers. Its neutral flavor and thick texture make it perfect for absorbing salty flavors and being among the successful vegetable substitutes for meat.
Mushrooms are another staple of any vegetarian food drawer. They have a naturally hearty, earthy flavor, so it doesn't take a lot of work to turn them into a meat substitute. Use them to replace chicken in a stir-fry or chop them finely and add them to your Mexican tacos. You can also incorporate them into pasta or rice dishes for a plate rich in riboflavin, niacin and B vitamins.
Jackfruit is the hottest trend in the vegetarian and vegan worlds due to its ability to transform when cooked. Its pieces are stringy inside, and when cooked, their flavor becomes neutral. Just add barbecue sauce and you've got a vegetarian pork recipe that will fool even meat lovers.
What to replace butter with?
Vegetable oils and butters
Vegetable oils and plant-based butters work especially well in cookie, muffin, and bread recipes. While you're still adding calories to your plate, you're also adding more protein, minerals, and fiber.
For sautéing, baking, and more, coconut oil should be in every vegan cook's pantry. It melts easily, so you can use it to grease a pan or even just as a 1: 1 substitute for animal butter in baked goods. If you're feeling really brave, try it for your vegetarian and protein breakfast.
Avocado is a great choice if you are looking for the right plant substitutes for animal fat. Although it doesn't contain as much fat as dairy butter, it is low in cholesterol, provides fewer calories, and can be used in a 1: 1 ratio in your baked goods (1 cup of avocado equals 1 cup of butter).
In pastries, applesauce is a sure substitute for butter because it gives a soft and delicate texture with much less calories. Use it in a 1: 1 ratio.
Bananas are indeed an excellent substitute for butter in cookie, bread and pancake recipes.
Plums work best in chocolate flavored recipes like brownies. Use an amount of puree equal to the amount of fat required in the preparation.
Plant-based milk substitutes
Almond milk is probably the best known product. It's a low-calorie option fortified with vitamin B12, which is a big plus for plant eaters. Whether you use this plant liquid to replace regular milk in your bakery preparations or to pour it over your cereal, it's a good source of fat that will help you avoid dietary deficiencies.
Coconut milk is another popular option, although it is still lower in protein than almond milk. However, it contains several other vitamins and minerals, such as vitamin D, magnesium, calcium, iron, and zinc.
Many people are fans of this alternative to milk because of its flavor and thicker consistency. Unless you make it yourself, cashew milk is just as low in protein as almond milk. It also contains generous amounts of vitamin B12, as well as calcium, vitamin D, vitamin A, vitamin E, and iron.
Soy milk is a longtime favorite for many people. This alternative is calorically similar to cow's milk with around 80-130 calories per serving. Compared to other vegetable milks, soy milk contains a higher amount of vegetable protein (7 g per cup) and a good amount of B12, calcium and vitamin D, magnesium, phosphorus, folate and riboflavin.
Rice milk is a good option for those sensitive to nuts and soy. Despite being low in protein (1g per cup), it is higher in calories than all of the other plant substitutes mentioned above.
What to eat instead of cheese?
Cashews have an almost buttery consistency, so when combined with vinegar, nutritional yeast, lemon juice, and seasonings, they not only provide a potent dose of B vitamins but they are delicious as well. spread similar to cream cheese.
Aquafaba, the liquid from a can of chickpeas that we usually pour down the sink, indeed works as a fantastic binder, with nutritional yeast, lemon juice and salt to create your own vegetarian mozzarella.
The soft yet malleable texture of tofu makes it an excellent base for your plant-based cheese substitutes. Of course, tofu alone is not a tasty alternative, but you can experiment with the flavors and spices to create a product that tastes similar to real cheese.
Sold as a powder, Nutritional Yeast is completely plant-based and has a unique, cheese-like flavor when you add it to your dishes.
Vegetable substitutes for eggs
Indeed, you can easily substitute eggs for baking tofu, provided you are making cakes and desserts that require baking powder or baking soda for them to rise properly. Substitute 1/4 cup silken tofu for one egg and be sure to whisk it well before incorporating into the batter.
Part of what eggs do in baking is binding the ingredients together. An herbal alternative is to mix 2 tablespoons of arrowroot with 3 tablespoons of water.
Chick pea flour
This flour turns out to be a fantastic egg substitute in recipes when combined with nutritional yeast and salt. Mix 3 tablespoons of chickpea powder with 3 tablespoons of water to replace 1 egg.
The ratio is basically 1 banana to 1 egg. The fibrous nature of these fruits makes them excellent binders for your baked goods. However, the texture may be a bit thicker than you expect.
Chickpea brine, also known as aquafaba, might seem like an odd way to replace an egg, but it's certainly very effective as a flavor and texture. In addition, the recipes with aquafaba are very economical!
Water and chia / flax seeds
Have you heard of the weird, gooey mixture of water and chia or flax seeds, often referred to as “flegg”? Here's how to do it:
In a small bowl or other container, combine 3 tablespoons of water and 1 tablespoon of chia or flax seeds. Then, place the container in the refrigerator for about 15 minutes or until the mixture is thick. Add the mixture to your other ingredients as you would a normal egg.
Substitute 1/4 cup of mashed apples for 1 egg for baking. This plant product helps the other ingredients to bind together, adds moisture and does not provide cholesterol.
Plant-based and lower calorie alternatives to honey
In fact, honey is not considered a vegetarian product. Fortunately, there are other sweeteners that are just as delicious and all plant-based like agave nectar, maple syrup, and coconut nectar.