| FOOD INFO - Information on foods substitutes, foods, and reading labels.
Food Substitutes
Butter: Try brands such as Earth Balance® Natural Buttery Spread (nonhydrogenated and GMO-free). Sauté foods in water, wine, vegetable broth, or oil. Use lemon as a dressing.
Buttermilk - Curdled soy milk (1 c soy milk + 2 T lemon juice or white vinegar).
Cheese: Check health food stores for soy cheese, which is great on pizza and sandwiches, as well as in sauces. You can also make a great creamy "cheese" sauce using nutritional yeast flakes. Please note, not all cheese is vegan, it may contain casein so be sure to read the list of ingredients.
Chicken or Beef Stock - Vegetable stock, garlic broth, water/wine with soy sauce (1-2 Tbsp. soy sauce per cup liquid).
Chocolate/Milk Chocolate - Carob.
Cottage Cheese/Ricotta Cheese - Crumbled tofu.
Eggs: Use commercial egg replacers (made mainly from potato starch) in baked goods. Ener-G Egg Replacer is ideal for baking and can be used in any recipe that calls for eggs as a binding agent. Eggs can also be replaced with the following (each quantity is equivalent to 1 egg):
• 1 banana - for cake recipes
• 2 Tbsp. silken tofu
• 2 Tbsp. cornstarch
• 2 Tbsp. potato starch
• 2 Tbsp. soy milk powder & 2 Tbsp. water
• 1/4 c apple sauce & 1/2 Tsp. baking powder.
• 1/4 c pureed banana or other fruit & 1/2 Tsp. baking powder.
Hamburger: There are a wide variety of vegetarian hamburgers. For "hamburger meat" as an ingredient, substitute crumbled veggie burgers in recipes for chili, "meat loaf", and tacos.
Honey - Maple syrup, molasses, succanat.
Ice Cream: Try frozen desserts like Tofutti, Soy Delicious, fruit sorbets, and ices.
Jello: Look for agar-agar (made without boiling cows’ hooves and pigs’ skin), or try Hain’s Super Fruits, a vegan gelatin that comes in four fruit flavors.
Lard - Olive oil, vegetable oil.
Mayonaisse - Soy mayonniase, tofu mayonnaise.
Meat - Eggplant, portabello mushrooms, tofu, beans, seitan, tempeh, textured vegetable protein (TVP).
Milk - Try chocolate, vanilla, and plain soy milk, rice milk, oat milk, and almond milk. Excellent for cooking, in cereal, in coffee and hot chocolate. Use any way you’d use milk. Available in lowfat varieties, too.
Sour Cream - Tofu Sour Cream.
Sugar - Refined white natural sugar, succanat, fruit juice.
Yogurt - Soy yogurt.
Vegan Food Glossary
Hidden Animal Ingredients - Make a habit of reading labels to make sure you’re buying products that are healthy and humane. Lists animal ingredients and their alternatives to help consumers avoid animal ingredients in food, cosmetics, and other products.
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