Hello sunshine!

Here in my blog I often write about the importance of reducing our intake of animal protein for our health, but also for the health of our planet. The question is: what about alternatives? So today I am sharing with you 5 vegan substitutes that I use in my kitchen:

 

1. Milk substitute

  • Vegetable milks*: my favorites are almond, cashew and coconut that are easy to make at home, but you can also choose milk made of grains such as oat or rice. The one I consider to be more versatile and this is why I use it the most is almond milk

 

2. Egg substitute

  • Seeds**: more precisely flax, chia or psyllium husk. To make 1 egg you just need to add 1 tablespoon of ground seeds to 3 tablespoons of water and wait around 15 minutes to be ready to use. You will not be able to make a fried egg, I admit  😉 , but there are plenty of other recipes you can make from a simple crepe to a vegan version of cod à la brás (bacalhau à brás), a very popular Portuguese dish

 

3. Butter substitute

  • Extra virgin coconut oil: you can use it for cooking, either sour or sweet dishes, or you can even spread it on your toast!
  • Nut/seed butters*: you can easily make them at home and enjoy them with a piece of bread or rice cake. Tahini (sesame seed butter) is the one I usually make, but there are other options such as almond or peanut butter

 

4. Cream/whipped cream substitute 

  • Coconut milk: the trick is to place the coconut milk can in the refrigerator overnight. Next day, when opening the can, the thick white coconut cream will be on top and the water on the bottom. Take the cream gently out of the can, so you don´t mix it with the water. Then you just need to whip the cream and it´s done!

 

5. Gelatine substitute

  • Agar-agar seaweed: as you know traditional gelatin, better said the collagen present in it, is extracted by boiling bones and skin of animals such as cows and pigs. However, it´s also possible to make gelatin out of a seaweed called agar-agar!  You may find it for sale in the form of flakes or powder. So, for example, 1 gelatin sheet is equivalent to 1 teaspoon of agar-agar flakes. Besides, 1 tablespoon of agar-agar flakes equals to 1 teaspoon of agar-agar powder

 

Which vegan substitute would you like to try first? 🙂

 

Nurture yourself,

Natacha

 

*In case you decide to buy these products don´t forget to read their labels first.

**They are more effective in recipes that don´t include many eggs.

 

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