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How to be Vegan

Article by: Allrecipes  |  Picture by: Allrecipes
How to be Vegan
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Want to eliminate all animal products from your diet or maybe you have a vegan guest coming for dinner? Either way here's some very helpful tips on substitutions for a vegan friendly meal or lifestyle.
Now, substitutes are easily available so you can enjoy food like yoghurt, curries, cakes, ice cream, scones, breads and biscuits while still avoiding all animal products.

Substitution
Here's some basic substitute food when you're cooking and eating vegan.

Butter Substitutes
  • Dairy-free vegetable margarines like Nuttelex
  • Vegetable oils, nut oils, olive oils
  • Applesauce is great in muffins and banana bread


  • Milk
  • Soy milk, oat milk, rice milk or nut milk. In recipes like omelettes and quiches, water is a fine replacement.
  • Buttermilk is easily replaced by 1 cup soy milk with one tablespoon of lemon juice added


  • Cream
  • Coconut milk or coconut cream works well in cakes, truffles, smoothies, curries and homemade ice-creams but it will not whip
  • Sour Supreme is a good sour cream substitute


    Cheese
  • Soy cheese - good for melting cheeses for pizza and sandwiches. You can also get soy cheese slices
  • Tofutti and Kingland both make dairy-free cream cheeses which can be used as replacements for cottage cheese and ricotta
  • Crumbled Tofu will work in dishes like lasagne


  • Yoghurt
  • Soy yoghurt is available in lots of supermarkets


  • Eggs
  • Buy "No Egg" egg replacer from the supermarket
  • In baking (per egg) - 4 tablespoons apple sauce or 1 small banana (mashed) or 60g blended silken tofu
  • Sweetening Substitutes
    Most refined sugar in Australia is processed using animal products which are then removed at the end of the process. For this reason, most vegans avoid refined sugar so its best to find sweetening substitutes for it and - of course - for honey.
  • Raw sugar

  • Rice malt syrup or rice syrup; golden syrup, maple syrup or agave nectar
  • Eating Well
    There are a few vitamins, minerals and nutrients that should be in everyone's diet. Here are some suggestions on how to get them into a vegan diet.
  • Calcium tofu, calcium-enriched milk substitutes/soya yoghurt, green leafy vegetables and dried figs

  • Iron fortified breakfast cereals, Vegemite, legumes*, tofu, raisins, dried figs, pumpkin seeds and broccoli

  • Protein grains, cereals, nuts, seeds, tofu, legumes and beans

  • Vitamin B12 fortified breakfast cereals, Vegemite, legumes, tofu, nuts, whole grains, Brussels sprouts, spinach, beetroot and broccoli

  • Vitamin D Vitamin D-enriched milk substitutes/yoghurt and fortified breakfast cereals

  • Zinc fortified breakfast cereals, dried beans, nuts and tofu

  • *Common legumes are lentils, beans, split peas, peanuts and edamame
    Article provided by:
    Allrecipes

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