Swapping for Vegan

For some people it is a choice to live vegan, for others it is a must as they face intolerance with certain food groups or ingredients. Sometimes you just don’t feel like eating unhealthy but delicious cake. In all those cases swapping the common ingredients for alternatives is the solution. Find some of those options below.

Eggs

  • baking: mashed banana (1 egg = 1/2 banana) or chia seeds (1 egg = 1/3 cup)
  • general egg swaps:
    • banana or chia seeds as stated above
    • apple sauce (1 egg = 1/4 cup)
    • soy powder (1 egg = 1 tbsp)
    • peanut butter (1 egg = 3 tbsp)

Cream

  • soy cream
  • out cream
  • coconut cream/ milk
  • cashew nut cream

Butter

  • peanut, cashew, almond butter
  • mashed avocado (same amount)
  • humus
  • vegetable oils

Cheese

  • blended nuts with nutritional yeast & salt

Notes

  • nutritional yeast can be compared to parmesan cheese because of its salty and nutty taste
  • nuts are high in protein and can be added to almost any dish
  • chickpeas, lentils, black beans, kidney beans and such are high in protein –  when canned make sure they are low in salt
  • dark chocolate (above 70%) is usually non-dairy
  • dried fruits are great as quick snacks, just don’t overdo it as they are high in sugar
  • chia seeds are high in OMEGA 3, high on dietary fibre, strengthen bones, fight belly fat, improve heart health and help you feel full faster

Happy cooking and baking!

xx, Ännie

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