Easy vegan substitutes

Try swapping meat and dairy with these alternatives

WITH more than 2.2 million Aussies now following a totally plant-based diet, it’s the fastest rising food trend of the past year.

But if finding a flavourful alternative to your favourite food is keeping you from making the jump to veganism, Gemma Davis, naturopath and author of The Compassionate Kitchen, promises it’s easier than you’d think to find a vegan swap to most animal-based products.

Here are five easy trades she recommends.

Swap cow’s milk for non-dairy alternative

“This is an easy place to start, especially now with so many wonderful non-dairy options on the market,” Davis said.

“There is soy, coconut, almond, rice, macadamia milk and then combined options. The textures vary, and it is good to explore which one you prefer. But with all commercial nut milk, you want to also make sure you’re buying the ones with the least amount of ingredients and without added sugar and flavours.”

And it’s not just milk you can trade, Davis added.

“This expansion of nondairy milk has trickled into all dairy products, which means you can also buy wonderful coconut-based yoghurts, chocolates, fruity sorbet ice-creams and nut cheeses,” she said.

Swap mince for tempeh

You can still enjoy your favourite pasta sauce, burger, meatballs and more with a vegan twist, Davis promises.

“Try swapping minced meats out for a tempeh – fermented soybean. It is high in protein and has a similar texture and a nutty, earthy flavour that absorbs whatever sauces you use,” she said.

“You can chop it into tiny pieces, saute it and even blend it up to make into vegetable patties for your burger.”

Swap hen eggs for flax or banana ‘eggs’

It’s tough to imagine baking without a traditional egg, but Davis has a handy solution.

“Instead of using eggs to bind our recipes together, you can swap them for a flax ‘egg’, which is made by combining one tablespoon of chia seeds with 2-3 tablespoons of water,” she said.

“The chia seeds expand in the water to make a sticky, gluey substance that has the same effect as an egg to bind. They are flavourless so don’t affect the taste of the recipe.”

Another swap? “Mashed up bananas work wonders in pancakes in the same way and add a natural sweetness that is a bonus,” Davis said.

Swap chicken for chickpeas

“When you are using chicken in stir-fries, curries or as a filling in your sandwich, chickpeas are a wonderful, high protein and nutrient substitute,” Davis said.

“In sandwiches, blend them up into hummus or add chickpeas to your salad for a tasty and healthy lunch.”

Swap bacon for mushrooms

“Mushrooms are a great hearty swap for bacon,” Davis said.

“There is such a wide variety of mushrooms and they taste great either fried or baked, with some olive oil, salt and either some herbs or a dash of tamari.”

For more expert tips, visit lifestyle.com.au.