Below is information on how to make your own substitutions. It’s not very hard to do with just a LITTLE imagination and some determination.
| Breads, Muffins, Pancakes | Oil | Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce |
| All Purpose Flour | Use whole wheat flour 1:1 ratio | |
| Egg | Use EnerG egg replacer – follow directions on box
OR 1 T ground flax seed with 2 T water |
|
| Sugar | Less processed sugars – turbinado, etc
Date sugar – be careful of the VERY high GI |
|
| Butter | Earth Balance 1:1 ratio | |
| Shortening | Earth Balance Shortening sticks | |
| Cookies/cakes | Oil | Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce |
| All Purpose Flour | No great substitute – can try whole wheat pastry flour | |
| Egg | For cookies only – Use EnerG egg replacer – follow directions on box
OR 1 T ground flax seed with 2 T water |
|
| Sugar | Less processed sugars – turbinado, etc
Date sugar – be careful of the VERY high Glycemic Index – use with caution |
|
| Butter | Earth Balance 1:1 ratio | |
| Shortening | Earth Balance Shortening sticks | |
| Soups, Sauces or Gravies | All Purpose Flour or Quick Flour | No substitute |
| Butter | Earth Balance 1:1 ratio or try with less
OR Butter Buds |
|
| Sugar | Honey
Agave Syrup |
|
| Milk | Plain flavored soy milk, rice milk or almond milk | |
| Cream | Silk soy creamer – Plain
OR Soy milk with flour to thicken |
|
| Beef or Chicken broth | Vegetable broth
OR Chicken-style or Beef-style broth |
|
| Salad Dressings | Oil | Use oil substitute (recipe follows)
OR Cut oil to ¼ recipe and add water , wine and/or vinegar |
| Sugar | Honey
OR Agave Syrup OR Pureed fruit |
|
| Dressings or Dips | Mayonnaise | Pureed silken tofu with a little lemon, honey and garlic |
| Sour Cream | Pureed silken tofu with a little lemon and garlic | |
| Casseroles – Fillings | All Purpose Flour or Quick Flour | No substitute |
| Butter | Earth Balance 1:1 ratio or try with less
OR Butter Buds |
|
| Sugar | Honey
Agave Syrup |
|
| Milk | Plain flavored soy milk, rice milk or almond milk | |
| Cream | Silk soy creamer – Plain
OR Soy milk with flour to thicken |
|
| Beef or Chicken broth | Vegetable broth
OR Chicken-style or Beef-style broth |
|
| Casseroles – Toppings | Oil | Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce |
| All Purpose Flour | Use whole wheat flour 1:1 ratio | |
| Egg | Use EnerG egg replacer – follow directions on box
OR 1 T ground flax seed with 2 T water |
|
| Sugar | Less processed sugars – turbinado, etc
Date sugar – be careful of the VERY high GI |
|
| Gravies | See recipe here | |
| Quiches | Egg | Mashed or pureed tofu with tumeric for color |
| Crust | Use whole wheat flour in place of All Purpose Flour
Use Soy milk in place of cow’s milk Use Earth Balance Shortening in place of shortening Try going crustless – think of it as a frittata |
|
| Meats | Ground beef or chicken | Textured Vegetable Protein (TVP) with “beef” flavoring
Crumbles – freezer section |
| Cutlets | Sliced Seitain | |
| Diced beef or chicken | Soy Curls
TVP chunks |
|
| Beef or Chicken strips | Soy Curls
Meal Starter – freezer section |
|
| Luncheon Meats | Mock “Ham” Salad
Tofu “Egg” Salad Hummus Mock “Chicken” Salad |
|
| Dairy | Ricotta cheese | Blended tofu with lemon, garlic, honey and basil |
| Slices | Veggie slices
Tofutti slices |
|
| Shredded | Grate a bar of vegan cheese
Veggie shreds |
|
| Cheese sauce | White sauce with shredded vegan cheese added |
{ 1 comment… read it below or add one }
Please note: Although I have several recipes that include TVP, it’s not very often that I include it on my personal menus, opting for less-processed foods. When I do want that texture, what I have started doing lately is chopping up soy curls and using that instead. Soy curls are a whole, unprocessed, non-GMO food that gives the same texture as TVP. You can also find non-GMO or organic TVP at many health food stores.