There are multiple vegan substitutes that you can replace your non-vegan foods with. Here are 10 simple switches you can make towards living a vegan lifestyle.
There are multiple vegan substitutes (including cheese) that you can replace your non-vegan foods with. Your food will remain just as tasty, and you get to experiment and play around with your meals!
Here are 10 simple switches you can make towards living a vegan lifestyle, according to expert nutritionist Zoe Bingley-Pullin.
1. Swap dairy milk for calcium fortified plant-based milk
Think soy, almond, coconut or rice milk. Plant-based milks can be used in smoothies, on cereal or in coffees. In most cases, they can be used as a direct replacement for dairy milk, although speak to your doctor as you will still need to monitor your calcium intake.
2. Swap dairy yoghurt for coconut yoghurt
However, coconut yoghurt does not contain calcium so daily calcium needs would need to be met through other foods. Furthermore, coconut yoghurt is low in protein so another form of protein such as nuts/seeds should be added to the meal or snack. Coconut yoghurt can be added to smoothies, cereals, used in salad dressing or topped on curries, too.
3. Swap salmon, which contains omega-3 essential for hemp and chia seeds
Both hemp and chia also contain omega-3 fats. It’s important to eat omega-3 fats regularly as the body cannot make its own supply, so they must be consumed in the diet. Hemp and chia seeds can be added to smoothies, sprinkled on salads, used in bliss balls, used to coat tofu and used in patties.
4. Swap meat for legumes
Add chickpeas, lentils, red kidney beans, black beans and cannellini beans to your high rotation. This will help you meet your daily protein needs. Legumes can be added straight to salads, used in curries/stews, made into patties and tossed through stir-fry’s. Legumes are not only a good source of protein but also fibre and complex carbohydrates.
5. Swap mayonnaise for avocado or hummus
This will help create the same creamy taste and texture. Use as a salad dressing/topping, spread on toast, sandwiches or crackers. These days you’ll also find vegan mayonnaise on many supermarket shelves.
6. Swap butter for olive oil
Mix it up when you’re cooking and opt for extra virgin olive oil – it’s a healthier option, too, and will lower the amount of calories and fat in your finished meal. Vegan butter can also now be found on many supermarket shelves.
7. Swap whey protein for hemp, brown rice or pea based protein powder
This is a simple way to add more protein to meals, especially your breakfast time smoothie.
8. Swap eggs for tofu or tempeh
Tofu is a very versatile ingredient and firm tofu can be pan-fried and used as a toast topper or added to salads and the silken tofu can be scrambled, like eggs. Opt for organic tofu made from whole soy beans where possible.
9. Swap honey for maple syrup
Did you know honey isn’t considered vegan? It’s made by bees for bees, so doesn’t fit in to the vegan philosophy of non-interference, when it comes to animal products. The plus side? Maple syrup is a delicious option – and is a naturally occurring sweetner, too.
10. Go cruelty-free
Making vegan switches isn’t just about food and nutrition. You can change up your make-up for vegan, cruelty-free brands and cleaning products that weren’t tested on animals.
Original source: https://www.bodyandsoul.com.au
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