Vegan Substitutes.....Let's give them a Try!

One of the most difficult parts of any transition from a traditional diet to a plant based diet is knowing how to retain flavour & what substitutes work equally well in any recipe; I have been amazed how substitutes work so well & there is no sense of deprivation when choosing a healthy recipe over one containing dairy products, eggs, wheat, meat & many grains. Here are just a few you might like to try.



Substitute   Dairy Milk          with nut milks or coconut milk. Almond milk is creamy & light,           
                                               coconut milk imparts the richest flavour but has a coconut flavour
 
                   Buttermilk           1 cup of nut milk plus 1 tab lemon juice or 1 tab vinegar
 
                   Cheese                 Nutritional Yeast has a cheesy flavour, otherwise make vegan nut
                                                                                                                                         cheese

                   Cream                 Pop a tin of coconut cream in the refrigerator  for an hour, then whip
                                              or soak cashew nuts & blend until creamy adding a little water


                   Gelatine              1 tea gelatine powder =  1 tea powdered agar agar ( dissolve in hot
                                                                                                                                      liquid)
                   Chocolate           Cacao takes chocolate to a whole new level of healthiness! Try some in
                                              in the recipe below for "Choccie Wonders"!

                   Butter                When baking beat  3 parts coconut oil + 1 part water to substitute butter
                                             Or use olive oil/ macadamia or coconut oil for frying

                   Meat                  Mushrooms & dishes with mushrooms are delicious & great for burgers
                                             as a substitute for the meat; walnuts are also used in many ways.
                 
                  Fish Sauce         Add some dulse to Apple Cider Vinegar

                   1 egg                 Use 3 tab apple or sweet potato puree or 3 tab whisked silken tofu
                                             To bind a recipe, 2 tab cornflour or tapioca flour + 2 tab water
                                             If too wet....add 2 tab flour or breadcrumbs or oats or tomato paste

                   2 eggs or more 1 Seed egg = 1tab seeds ( chia/flax/linseed) +3 tab warm water
                                            or for each egg replace with 1/2 mashed banana or 3 tab apple sauce or
                                            sweet potato puree or non dairy yogurt

                 If baking a cake For lighter results, add 1/2 tea baking powder extra
                 If egg heavy like quiche  Thicken with whipped tofu mixed with a little chickpea flour

                 Spaghetti           Using a spiraliser or a veggie peeler, zucchini or carrot  noodles replaces
                                            wheat flour in most noodle products beautifully; other substitutes for 
                                            white flour recipes you can use almond meal, cauliflower for pizza bases,
                                            lettuce cups to replace white flour tortillas, quinoa to replace white rice.
         RECIPE

        "Choccie Wonders"...... A dark chocolate treat to nourish your body & is simply Delish! 
                                                  A great alternative to those milky Easter Bunnies in stores now.

• 1/3 cup dried coconut chunks/shreds
• 1/3 cup cashews
• 1-2 tablespoons melted coconut oil
• 2-3 tablespoons honey/maple syrup/agave
• 1 teaspoons peppermint oil
• Pinch of salt

Chocolate Layer

• 1-2 tabs of melted coconut oil
• 1/3 cup cacao powder
• 4-5 tabs maple syrup or honey
• Pinch of salt
• 1/4 tea cinnamon & cayenne

Method 

1. Blend all ingredients together until smooth. 
2. Pat into flattened discs with your hands and place them in the freezer to set for around 30 minutes.
3. Process all ingredients from the chocolate layer together until smooth.
4. Dip each minty disc in the chocolate sauce and watch them harden almost immediately!