There is hope for all recipes. Today recipes can be altered easily to compensate for unwanted ingredients. So here you have it! Simply look for the substitution when you find yourself in a baking or cooking dilemma!
Non-Dairy🥚🥛🐮
Egg🥚: used for binding, moist, puff, flavor, and appearance
- Flax seed “egg” – 1 tbs flax+ 3 tbs water (set)
- Chia seed “egg”- 1 tbs chia + 3 tbs water
- Applesauce- 1/4 cup
- Banana- 1/4 cup
- Silken Tofu- 1/4 cup puréed
- Baking soda- 1 tbs (mainly for fluff, not binding)
- Nut butter- 3 tbs
- Aquafaba- 3 tbs
- Yogurt- 1/4 cup
Milk🥛:
- Soy milk- (Creamier)
- Cashew milk
- Almond milk
- Oat milk
- Lactaid- (still from cows, but dairy free)
- Water- obvs in baking situations
- Coconut Milk
Butter:
- Coconut oil
- Olive oil
- Avocado oil
- Vegan store bought butter- Earth Balance, Miyokos, Melt
- Coconut butter
Gluten-Free
Flour🌾:
- Almond flour- 1 cup to 1 cup (1:1)
- Buckwheat flour
- Coconut flour
- Oat flour- 1 cup to 3/4 cup
- Chickpea flour
- Quinoa flour
- Gluten-free (store bought) flour
Meat (Protein)
Meat 🐮 🐷🐔:
- Poultry- tempeh, tofu
- Ground beef- Crumbled tofu
- Pork- shredded jackfruit
- Fish- salmon: cauliflower
Protein:
- Beans
- Lentils
- Nut butters
- Tofu
- Tempeh
- Avocados
- Nuts
- Egg- for dairy free people
- Quinoa
- Chickpeas
Note to reader:
Of course all of these examples are on a very wide range and not for everyone. While a lot of the options are great as habitual substitutions, many are also quick, easy, spur of the moment options. For instance a lot of the meat/protein substitutions, might not be substantial enough for certain people such as high-intensity athletes. As a runner, I eat high-protein, earning it through eating meat; BUT I do like to frequently have vegetarian meals and mix-it-up with my protein. Maybe one day I will eat a solely plant-based or vegetarian diet, but for now it isn’t suitable for me. That is why it’s so great to have options! This list can be very helpful for people trying to switch something in their diet or try something new!
✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎✳︎
~EARTHY BOWLS~ 