Plant based Substitutes

As more and more people are eating plant based, it is important to know what plant based substitutes can be used when preparing meals.

There are many healthy alternatives that you can try. Below you will find some of them.

Egg Substitutes

Flaxseed

• 1 egg = 1 tbsp ground flaxseed + 3 tbsp water

• Let it sit for 5 minutes until it has thickened

• Flaxseed is a great binding ingredient in cookie recipes

Chia seed

• 1 egg = 1 tbsp chia seeds + 3 tbsp water

• Let it sit until thick and you will get a gel-like texture. Can be used in cookies, pancakes or raw desserts.

Apple sauce

• 1 egg = 1/4 cup applesauce

• Can be used in baked goods that have a long baking time because applesauce has a lot of moisture. It is best to use unsweetened applesauce

Pumpkin puree

• 1 egg = 1/4 cup pumpkin puree

• Can be used in breads. It adds sweetness and a rich colour. You can also use sweet  potato instead of pumpkin puree

Mashed banana

• 1 egg = 1/2 mashed banana

• Used if you want to have a banana flavour to your baked goods

Silken tofu

• 1 egg = 1/4 cup silken tofu

• This is best for savoury dishes or vegan cheesecake, pies or puddings

Plant based yogurt

• 1 egg = 1/4 cup yogurt

• Can be used in breads or cakes and can be used in place of applesauce. It must be unsweetened.

Animal Milk Substitutes

• Nut milk

• Oak milk

• Rice milk

Cheese Substitutes

• Nut cheese

• Nutritional yeast

Butter Substitutes

• Coconut oil

• Coconut butter

• Olive oil

Yogurt Substitutes

• Coconut yogurt