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Vegan Alternatives for Common Recipe Ingredients and Other Flavorful Recipe Hacks

Over the last couple of weeks, most of us have been cooking more and have been challenged to become more creative in the kitchen – either because we don’t have some ingredients or because we have too much of others. Here are a few tips we’ve gathered from our experience and also from talking to Registered Dietitians.

 

How to replace animal products with plant-based alternatives

 

Eggs
  • Aquafaba Melissa Altman-Traub, RD recommends using aquafaba (the liquid from canned chickpeas) as a replacement: you can whip it with a little cream of tartar to create a foam for meringue, pudding, mousse, and to use in baked goods. To replace one whole egg, use three tablespoons aquafaba, or for one egg white, two tablespoons aquafaba (one can of chickpeas will give you 8-12 tablespoons).
  • Flaxseed and Chia seeds – Hailey Crean, RD shared another way to replace an egg – with ground flaxseed. Flax egg is made by adding a 3:1 mix of water to ground flaxseed and letting it soak up the water for about 10 minutes until it creates a gel-like consistency. You can follow the same ratio and instructions with chia seeds. They both work great as a substitute for egg and with a much longer shelf life so it can be kept on hand. Maria Adams, RD also prefers to use “flax eggs” because in addition to tasting great, adding flax meal also gives the finished product a fiber boost! The kids also love cookies made using “flax eggs” because they know it’s safe to taste the dough!
  • Tofu Leah Swanson, RD uses tofu to make vegan scrambled eggs. You can do it by pulsing extra firm tofu a few times in a food processor (or break up into scrambled egg size pieces with a fork) and heat in a little oil in a skillet with veggies, turmeric (for color), and nutritional yeast (for the cheesy flavor).

 

Milk

The easiest way to replace dairy milk is to buy a plant-based alternative for milk from your local store. If you can’t find one, there are some quick ways you can make it at home.

  • Nut ButterRachel Mistry, RD prefers to make a homemade nut-milk is to simply blend one tablespoon of nut butter of your choice with one cup of water in a high powered blender for 1-2 minutes. Double or triple the recipe to make a larger batch that will stay fresh in the fridge for up to a week. Rhyan Geiger, RD also prefers the nut butter method because you don’t have to deal with the hassle of soaking and straining nuts.
  • Hemp and Oats – Another easy way to make plant-based milk at home suggested by Taisha Bell, RD is to use ½ cup hemp hearts and 4 cups of water (add vanilla extract if you prefer). Again – you don’t have to soak or use a filter bag, and it’s ready to go as soon as it’s done blending! The same applies for oat milk – mix one cup rolled oats and 4 cups water into a high-speed blender and blend on high for 30-45 seconds, but you will need to strain it through a clean cloth.

 

Butter Substitute

Forager Project’s Buttery Spread is a great plant-based alternative to butter but if you’re having trouble locating it these days we have a few alternatives you can use as a butter substitute if you’re baking.

  • Vegetable oils – Coconut or olive can be used in place of butter in cooking and baking. One cup of butter can be swapped for ¾ cup of oil.
  • Canned pumpkin or Mashed banana Leah Swanson, RD also uses canned pumpkin or mashed banana 1:1 as oil or fat replacements in baking – this is great for cookies and quick breads.
  • Mashed beans – Another fun and high fiber fat replacement – try garbanzo or white beans for a mild flavor and color! 

 

Buttermilk

If your recipe calls for buttermilk, add a teaspoon of apple cider vinegar or lemon juice to Forager Project Cashewmilk or Half & Half to help it separate and give it that tangy buttermilk flavor.

 

Substitute other common recipe ingredients

 

Flour

If you ran out or can’t find the AP flour that you usually use, it’s time to experiment with different types of flour – you can try whole wheat, buckwheat, oat, or almond flour. The best part is that you can make some of these at home if you have a food processor. Maria Adams, RD loves to make oat flour by pulsing oats in a food processor until fine. You can combine it with spelt or white whole wheat flour, but you can also use oat flour on its own. Jaime Bachtell-Shelbert, RD uses the oat flour in pancake and muffin recipes, as well as to make bean burgers. Another option is to get creative with flourless recipes (not all baking requires flour!). You can start with a flourless cookie recipe that uses your nut butter of choice as a base.

 

Coconut milk

If your store is also out of coconut milk cans and curries are one of your go-to meals, you can use your favorite dairy-free milk as a substitute, just add one teaspoon of cornstarch to give it the thicker consistency. Make sure you mix those separately before adding to your dish or else you will have lumps in your sauce that are very difficult to get out. If you’re particularly fond of the coconut flavor – you can add some coconut oil as well, which will also add more richness.

 

Canned Beans and  Chickpeas

Both of these are extremely handy to have in the kitchen because they are so easy to add to any meal and are very nutritious, which explains why they have been difficult to find on shelves as of late. You can make your own batches of beans or chickpeas. If you have an Instant Pot, cooking dry beans is as easy as it gets – taking between 20 and 45 minutes to prepare depending on the type and quantity of beans. Otherwise, cooking dry beans can take more time – we recommend preparing a big batch at once and either storing it in the refrigerator for up to 5 days (with a bit of the cooking water, similar to the cans in the store) or you can also freeze your batch in 2-cup servings for up to three months.

 

Breadcrumbs

These are great to add a crunchy texture and truly upgrade a basic dish. If you don’t have breadcrumbs on hand, you can instead use a couple of oven-dried bread slices, crushed in a food processor. You can also replace them with crushed croutons, cracker crumbs, crushed potato or tortilla chips, or even crushed cornflakes.

 

Lemon

A common ingredient that adds a unique, refreshing, and bright flavor to plain dishes, lemon may seem difficult to substitute. For small amounts, you can swap lemon juice with orange juice one-to-one – it’s sweeter and less tart and might alter the flavor a bit but it’s a worthwhile backup.  When you need a more acidic or tart flavor, replace lemon juice with vinegar one-to-one – this will work in recipes where lemon is not the key flavor but plays an enhancer role.

 

How to add more flavor and variety to basic meals

 

Spices

A given but they are your best friend. Add to your assortment next time you do groceries or just reevaluate what you have in your pantry and aim to use each condiment more often. Some great ones to have on hand are garlic powder and onion powder – not as good as the real thing, but they will do the trick in most dishes. These powders work especially well in roasting because they won’t burn as fast as garlic or onion. The same applies to dried herbs – rosemary, coriander, parsley, basil, oregano, etc. Add cumin, red chili flakes, curry powder, cinnamon, turmeric, or other favorites, and you have a world of flavors at your fingertips.

 

Frozen veggies

While these are great to have in bulk in the freezer, ready to add to any meal – you’re not the only one who thinks frozen veggies taste a bit bland. Our recommendation is to try different ways of cooking them – steam, saute, roast, stir-fry, add them to brothy soups or blend them into creamy soups. The real pro tip is to experiment with your herbs and spices and go beyond just salt and pepper. Try some of these ideas: coat steamed veggies with toasted sesame oil, sesame seeds, and salt, stir-fry veggies with grated ginger and minced garlic, drizzle roasted veggies with balsamic glaze (made by simmering and reducing balsamic vinegar), or add some curry powder if you’re making a creamy veggie soup.

 

Pasta

You might have plenty of pasta in your pantry to cook for a week, but you might not be that excited about it. If you’re heavy on short pasta shapes, such as Farfalle, Penne or Fusilli, you can add them to a salad or in a soup. If you have long shapes such as spaghetti, your best choice is to experiment with different types of sauces like a pad thai or chow mein.

 

Rice

Many of us absolutely love rice and can honestly have it for every meal, but it’s not for everyone. Jenniffer Hubbard, RD suggests experimenting with new grains such as farro, quinoa, couscous, bulgur or millet. Another way to add variety and enhance the nutrition profile of your meals is to switch to grain mixes instead of cooking one grain at a time. Some popular mixes combine some of the following: white rice, brown rice, wild rice, quinoa, red beans, dried soybeans, or edamame. Regardless of the mix, you can also choose to add vegetable broth when cooking your grains for extra flavor. Lastly, explore other ways to cook rice or use leftover rice such as in soups or porridge, fried rice, rice salads, or you can try to make onigiris (Japanese rice balls).

 

Sauces and dressings

These have always been a staple to adding flavor to meals. The best part about it is that you’re most likely to find a recipe to make from whichever ingredients you have in your kitchen, especially useful when you have leftover herbs. Some of the basic ingredients great to have for whipping up sauces and dressings are: olive oil, sesame oil, balsamic vinegar, soy sauce, onion, garlic, ginger, lemon, miso, mustard, sugar, and tahini. Monica Salafia, RD has been mixing plain dairy-free yogurt with herbs such as thyme, garlic, and dill and adding these simple dressings to her daily salads. Again, you’re likely to find a recipe for whichever combination you have in your kitchen. We recommend making a jar of a different dressing / sauce every week – most of these will last a couple of days in the refrigerator.

 

We’re grateful to the Registered Dietitians that were kind to share their own tips with us: Maria Adams (MS, MPH, RDN), Melissa Altman-Traub (MS, RDN, LDN), Jaime Bachtell-Shelbert (RDN, LDN), Taisha Bell (RD), Hailey Crean (MS, RD, CDE, CSOWM), Rhyan Geiger (RDN), Jenniffer Hubbard (RD, LD/N), Rachel Mistry (MS, RDN), Monica Salafia (MS, RD, CPT), and Leah Swanson (MHSc, RDN, CD).

If you have more tips you think others would find useful – please share them with us

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