SIMPLE VEGAN SWAPS FOR BEGGINERS
Simple Vegan Swaps is a simple tool in which you will find all the substitutes from non-vegan to vegan condiments.
Are you a vegan beginner and you are transitioning from non-vegan to vegan foods? This is the perfect tool for finding easy vegan swaps and vegan substitutes for eggs, meat, milk, cheese, and honey.
Soy Milk
Soy Milk is delicious for vegan lattes and works amazing for cooking and baking. The texture is thick and silky. From all the vegan kinds of milk, Soy is the most similar to cow’s milk. Soy milk is rich in omega 3, vitamin A, and potassium.
Nutrition per cup
Coconut Milk
Coconut milk has a very thick texture and is amazing for making cream, cake frosting, pudding, sauces. Coconut milk is very nutritious and rich in fiber, vitamins E, C, B1, B3, B5, and B6
Nutrition per cup
Almond Milk
Almond Milk has a rich taste and texture. It’s great for making foam (for cappuccinos) and is perfect for baking. It’s less thick than soy milk and is one of the best vegan swaps for milk. Almond milk is also high in vitamin E.
Nutrition per cup
Cashew Milk
Cashew Milk is probably the most delicious plant-based milk, and it’s very rich in nutrients when it’s homemade. It mixes perfectly in lattes and is especially good in cold coffees. It’s the best choice for making vegan cheese. The texture is thick and creamy.
Nutrition per cup
Oat Milk
Oat Milk is packed with protein and iron. The texture is thick and smooth. It’s great to add in coffee or tea. Oat milk is very easy to make at home. All you need is to blend some oats with water and strain it. Add date or agave syrup to sweeten it.
Nutrition per cup
Rice Milk
Rice Milk has a thinner texture than other plant-based milk, but is equally as delicious. It’s great to use for smoothies and soups. If you are allergic to nuts and you can’t have nut based milk (i.e. Soy or Almond milk), then rice milk is perfect for you.
Nutrition per cup
Nutritional Yeast
With its cheesy flavor and nutrients, nutritional yeast is a good swap for parmesan cheese. It’s great to use in pasta, sauces, and tofu scramble. Nutritional yeast is a good source of B1, B2, B6, Zinc, and Potassium.
Nutrition per 2 tablespoons
Tofu
Tofu is an amazing swap for cheese. It has a similar texture to soft cheese and has a neutral taste. It’s a great marinara absorbent and has a cheesy flavor when used alongside nutritional yeast. There are various types of tofu that can be used for different recipes
Nutrition per cup
Vegan Cheese
Vegan Cheese has become a huge market in the last 20 years. There are various types of vegan cheeses that you can find in almost any grocery store. Some of the best brands are VioLife, Treeline Cheese, Miyoko’s Kitchen, Siete, Follow Your Heart, So Delicious, Daiya. Also, you can always make a home-made vegan cheese from nuts or veggies.
Tempeh
Tempeh is a traditional Japanese soy product that is made from fermented soybeans. It’s one of the best vegan swaps for meat since it has a chewy and meat-like texture. It’s great in stir-frys or crumbled as a ground beef substitute.
Nutrition per cup
Seitan
Seitan, also called wheat meat, is made out of dehydrated gluten flour. It tastes almost the same as meat and has a similar texture. Some common uses are grilling, using it as a ground beef substitute, or using it as a stir-fry meat swap.
Nutrition per cup
TVP
TVP (Texturized Vegetable Protein) is made out of soy flour and is gluten-free. It’s a great vegan swap for ground beef and works best as taco meat or for stuffing vegetables (i.e. peppers, zucchini, or eggplant).
Nutrition per cup
Agave Syrup
Agave syrup has the most identical taste and consistency to honey. It’s a great alternative for making sweets or as a topping to your pancakes. The agave plant contains 56% fructose which makes this sweetener completely natural.
Nutrition per tablespoon
Maple Syrup
Most people are familiar with Maple syrup. It’s great on pancakes and for baking. Since it has a strong taste, it can overpower the flavor of tea or coffee. Another great way to use of maple syrup is to drizzle it on top of your oatmeal.
Nutrition per tablespoon
Date Syrup
Date syrup has a strong and rich taste. Depending on the brand, it can be pretty thick. It’s a perfect alternative when baking and for caramelizing dishes such as tofu or veggies. It naturally has caramel flavor which makes it a great coffee sweetener.
Nutrition per tablespoon
Rice Syrup
Rice syrup has always been very popular in Asia. However, recently it has gained popularity in Europe and the United States. It’s a great substitute for sugar in baking and perfect for adding sweetness to all kinds of dishes.
Nutrition per tablespoon
Coconut Syrup
Coconut syrup is a great sweetener for any kind of coffee if you enjoy the coconut flavor. It’s also used to make cocktails and for baking. Coconut syrup has a delicious taste and thick flavor.
Nutrition per tablespoon
Molasses
Molasses is made from refining sugarcane or sugar beets into sugar. It is a very thick syrup with a rich flavor. However, it’s not the healthiest choice when it comes to syrups.
Nutrition per tablespoon
Ground Flax Seeds
Ground Flax Seeds are used as an egg replacement when baking. To make a flax egg, mix 1 tbsp of ground flaxseeds with 2 tbsp of water. Leave the mixture to soak for 5 min and then you can use it for your baking recipe. One flax egg equals one egg.
Nutrition per tablespoon
Chia Seeds
Chia Seeds are similar to flaxseed eggs. To make the chia seed egg, you need 1 tbsp of chia seeds and 2 + 1/2 tbsp of water. Mix it and let it sit for 5 min. You can use it in baking recipes to replace the eggs. One chia seed egg is equal to one egg.
Nutrition per tablespoon
Black Salt
Black salt, also referred to as Kala Namak, is a type of Himalayan salt from India. It has a high level of sulfur which gives it a similar taste to eggs. It’s some of the best vegan swaps for eggs and is most commonly used in tofu scramble.