What is Veganism?
In simple terms, a vegan diet consists of eating only foods that do not contain animal by-products (such as meat, dairy, eggs, honey, gelatin, etc). But for many vegans it goes beyond food. The Vegan Society defines veganism as “a philosophy and way of living which seeks to exclude — as far as is possible and practicable — all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purposes.”
There are several unofficial categories of veganism:
Dietary vegans, also known as strict vegetarians or plant-based eaters, focus on the food they eat, leaving out meat, seafood, dairy, eggs, and other animal products.
Ethical or environmental vegans go beyond the foods they eat and also avoid animal products and things tested on animals. As the name suggests, there’s a strong ethical motivation based on the environmental impact of animal farming and the welfare of animals.
Whole food vegans focus on eating a well balanced diet of whole foods like vegetables, fruits, legumes, nuts, seeds, and whole grains.
Junk food vegans rely heavily on processed, packaged vegan foods, like vegan “meats,” fries, frozen dinners, and desserts. A food may be vegan and still be very unhealthy.
Raw-Food Vegans limit their diet even more to only eat raw foods or foods cooked at temperatures below 118°F (48°C).
Low fat raw-food vegans, also known as fruitarians, cut out high fat foods like avocados and coconuts, relying mainly on fruits.
Is Veganism Healthy?
Veganism can be a very healthy option, so long as it is well balanced, such as with whole food veganism. The important thing is to make sure that you’re getting all the important nutrients for a healthy lifestyle, which will likely mean taking some vitamin supplements to make up for things people generally get from animal products. Also, if you have any health conditions like diabetes or others affected by diet, consult your physician or a dietitian before changing to a vegan diet.
Vagan diets tend to be high in dietary fiber, magnesium, folic acid, vitamin C, vitamin E, iron, and phytochemicals. They are lower in dietary energy, saturated fat, cholesterol, omega-3 fatty acid, vitamin D, calcium, zinc, and vitamin B12. This is why it’s very important to plan a vegan diet well so that you do not become deficient in important nutrients. This is especially true for vitamin B12, a deficiency of which can lead to serious illness and permanent damage. Luckily, with the addition of a few supplements, a whole vegan diet can be perfectly healthy for most. Note though, not all bodies are the same and for some, a vegan diet may not be the answer.
Advise for Starting Out
If you think veganism might be for you, you should begin by doing some research. Veganism should not be jumped into without first understanding how to do it well. It also may be intimidating for some, if they have been heavy meat eaters for most of their lives. For some, it’s a good idea to start with a Meatless Monday routine, so you can get used to meal planning without meat, dairy, and the rest. You can expand your plant-based recipe base before jumping in.
Common Vegan Alternative For Meat Proteins
Tofu is one of the best-known meat substitutes, although it’s traditionally enjoyed in many non-vegetarian dishes. It’s generally made with congealed soy milk, which has been pressed into a block. Tofu is fairly bland but absorbs flavors very well, making it pretty versatile. It’s also a complete protein (meaning it contains all nine amino acids), which is relatively rare with plant-based protein sources. Bear in mind that science is undecided about whether soy products like tofu might heighten the risk of breast cancer or lower it. If this concerns you, it’s interesting to note that you can easily make tofu out of any bean.
Tempeh is a traditional Indonesian food made of fermented soy beans. It’s made in a loaf shape and has an earthy flavor, a little reminiscent of mushrooms. Tempeh is often marinated to enhance its flavor and can be sautéed, baked, fried, and roasted. It’s very high in fiber and, like tofu, is a complete protein. Tempeh is also high in calcium and antioxidants. The fact that it’s fermented may improve gut health. As it’s made with soy, it has the same undecided question about cancer as tofu. Commercial tempeh is usually fermented inside plastic bags. Locally made, Tootie’s Tempeh uses a plastic-free fermentation method.
Seitan
(pronounced say-tan) is a Japanese plant-based meat alternative made from wheat gluten (note: it is not gluten-free). It has a a stretchy meat-like texture. Seitan has a fairly neutral flavor, comparable to plain chicken. It’s a great base for many different flavors. As it’s made from wheat, you might expect it to be high in carbs. However, during preparation, the starches are washed away, leaving the gluten and the protein. In a 3oz serving there’s only 3 net carbs. Though it’s high in protein, seitan is not considered a complete protein and should be balanced with other sources like beans.
Pea protein is used in many faux meats, such as Beyond Burgers. It is also commonly used as a base for vegan protein powder supplements, such as Sun Warrior and Truvani. It has a similar texture and mouth feel to ground beef. Many companies will use beet juice to dye it red to enhance the meat comparison. Pea Protein is technically a complete protein with all nine amino acids in it. However, the amount of methionine is relatively low, so it should be balanced with brown rice.
Jackfruit is a type of fruit from the Indian subcontinent that has a texture similar to pulled pork. It’s very sweet on its own but when prepared with savory sauces, it can be remarkably close to BBQ pork. It’s high in magnesium, fiber, B6, and antioxidants. Though it’s not as high in protein as other meat-alternatives, it’s a great addition with some other sources for balance.
Lentils are a great source of fiber and protein, and one of the least processed plant-based proteins you can find. They have an earthy flavor and a nutty aftertaste. There are a few different kinds with subtle differences in flavor and texture. It should be noted that if you’re restricting carbs, lentils are probably not the best choice, as half a cup has around 20 grams of carbohydrates.
Chickpeas AKA garbanzo beans are high in protein and fiber. They’re very versatile and their mild nutty flavor goes with pretty much everything. Hummus, falafels, panelle, in soups, stews, and curries, roasted on top of salads. There’s a lot of ways to enjoy them. When balanced with brown rice, they make a complete protein. Due to the high fiber content some people may have difficulty digesting them.
Black beans are high in protein, fiber, and many other nutrients. They may not be a complete protein, but they’re still a nutritional powerhouse. Black beans can be prepared in many ways.
It’s important to note that some canned beans come in salted water, upping the sodium content significantly. If you’re buying canned, go for organic and no salt added. Or, you can buy dried beans and soak them before preparation.
White beans are not quite as high in protein as black beans, but they’re great because you can use them to make delicious creamy soups, sauces, and dips. In that way, they almost double as a dairy substitute. They’re also a good source of calcium, iron, and fiber. There are a few different varieties: navy, great northern, cannellini, and baby lima. They have slight differences in texture and flavor.
Kidney beans are larger than other beans and have a thick, dark red skin. They’re ideal for recipes that cook for a long time, like stews, chilis, and baked beans. They are not as high in protein as black beans, but are still a good source and a fun addition to meals. It’s important to note that some people may be allergic to the phaseolin protein in Kidney beans.
Other beans also have varying degrees of protein and a variety of flavors and textures. Pinto beans have a great silkiness, edamame are have a fresh earthy flavor, black eyed peas are creamy and dense, and adzuki beans are delicious sweetened and in traditional Asian desserts. It’s fun category to explore and experiment with.
Common Vegan Alternative For Dairy
Oat milk is a popular dairy substitute and great for people who are allergic to nuts or soy. The flavor is mild, making it great for cooking (it makes a great béchamel). The consistency is also very similar to cow’s milk, which might be a bonus to some. It’s creaminess and higher fat content makes it well-suited for hot chocolate, lattes, cappuccinos, and other coffee drinks. Another thing to note is that oat milk is one of the most sustainably grown plant-based milks. As it’s made from a grain, oat milk is high in carbs and a high glycemic index. If you can’t have gluten, make sure you buy a oat milk marked “gluten-free” as oats can sometimes contain gluten.
Rice milk is a naturally sweet, somewhat watery milk substitute made from rice. It is sometimes sweetened with brown rice syrup or sugar or flavored with vanilla. Being a grain milk, it is high in carbohydrates and very low in protein and other macronutrients, so is commonly fortified with protein, vitamin B12, calcium, iron and Vitamin D. Because of high arsenic levels in rice, it is advised against giving rice milk to children under 5. Although rice milk production requires less water than dairy or almond milk, it is still considerably less sustainable than oat milk or soy milk production.
Almond milk is a plant-based milk substitute made from almonds. It has a watery texture and mild, nutty flavor. It was used as a dairy substitute in the Middle Ages by those who followed Catholic fasting doctrines. Commercial almond milk comes in sweetened, unsweetened, vanilla, and chocolate varieties. It is a relatively low-calorie drink and provides a small amount of protein (about 1.5g per cup) without many carbohydrates. It is also a good source of calcium, Vitamin A and Vitamin E. It is usually fortified with Vitamin D and other micronutrients. Almond production is concentrated in California and has become a less sustainable industry in the 21st century due to persistent droughts, but still produces far less greenhouse gas emissions than dairy production. Individuals with nut allergies or asthma should consume almond milk with caution.
Soy milk or Soya milk is a plant-based milk substitute made from soybeans that originated in 1200 CE China. It’s unfiltered form is the first step in the tofu-making process. In it’s original state, soy milk has a strong beany odor and flavor that can be off-putting to some, but once manufactured, it has a creamy texture with an oat-like or nutty flavor. It is almost as high in protein as cow’s milk, and lower in fats and carbohydrates. It is considered an excellent protein source for older children, adolescents and adults but, as with other soy products, there are undecided health effects associated with its consumption. Soy milk is used in many imitation dairy products such as soy yogurt, soy cream, soy kefir and soy-based cheeses. It has a tendency to split when used in hot drinks. Dairy production requires more energy inputs than soybean cultivation and, because they are a legume, soybeans also replenish nitrogen stores in the soils in which they are grown. Unfortunately, soybean production in South America remains a major cause of deforestation.
Coconut milk is a traditional food ingredient in Southeast Asia, Oceania, South Asia and East Africa. It is made from the grated, boiled flesh of mature coconuts and is differentiated into subtypes based on fat content: coconut cream (or thick coconut milk, with the highest amount of fat), coconut milk (or thin coconut milk, with a maximum of 20% fat) and coconut skim milk (with a negligible amount of fat, such as found in milk substitutes). Coconut water refers to the liquid found inside green coconuts and is an entirely separate product from coconut milk. Because these standards are not mandatory, the terminologies are not always followed in Western countries and can cause confusion among consumers. Coconut milk substitutes are generally coconut milk diluted with water or coconut skim milk with additives. These coconut milk substitutes contain less fat and fewer calories than cow’s milk, but also less protein. They contain high amounts of potassium and are good sources of fiber and iron. They are commonly fortified with vitamin D and calcium. There is some evidence that the medium-chain triglycerides found in coconut may benefit weight loss, body composition and metabolism. Some people with IBS need to limit serving sizes to avoid digestive complaints and people with coconut allergies should avoid coconut milk.
Cashew milk is a plant-based milk substitute made from cashews and has a creamy, sweet flavor with a slightly rounder mouthfeel than almond milk. It is available in sweetened and unsweetened varieties and is often fortified with vitamins E, A, & D2, calcium carbonate, natural flavor, lecithin, and sometimes salt. It is very high in healthy, monounsaturated fats, which are particularly beneficial for heart health, and also contains some protein (2-5g per cup). Its higher fat and protein content make it well-suited for hot chocolate, lattes and other coffee drinks. Cashews contain antioxidants like zeaxanthin and lutein, which can reduce the chances of chronic eye diseases and promote eye health. Individuals with nut allergies or asthma should consume cashew milk with caution.
Macadamia milk is a pleasantly thick, smooth plant-based milk substitute made from macadamia nuts. It is said to have a stronger, “fruitier” flavor than other nut milks. It’s rich in monounsaturated fats, which can help to support heart health. Although it is relatively low in protein, it is also low in carbohydrates and provides a good source of Vitamin A and calcium. It’s a versatile vegan milk and it’s higher fat content make it well-suited for hot chocolate, lattes and other coffee drinks. The popular brand Milkadamia is based in Australia and has caught on in the US in recent years.
Flax milk is a vegan milk-substitute made from ground flaxseed. It is slightly creamy, mild flavored and a little nutty – but not as nutty as almond or hazelnut milks. In addition to being free of cholesterol and lactose, flax milk is rich in omega-3 fatty acids (1200mg in a cup!), which have been shown to help reduce risk of cancer, heart disease, and strokes. Its neutral taste makes it perfect for use in many applications, such as recipes, coffee, cereal, smoothies. People who are sensitive to flax may find that flax milk causes allergic symptoms or digestive distress. It is a great vegan milk alternative for people who have allergies to tree nuts.
Hemp milk is made from hemp seeds and contains no THC. It has a creamy texture and an earthy, nutty flavor. The flavor could be described as a cross between sunflower seeds and pine nuts. It is a good source of protein and offers 3g or more in each serving and is an excellent source of omega-3 fatty acids and calcium. It is good on it’s own, in hot or cold cereals, baked goods or smoothies, but it’s higher protein and fat content make it excellent for lattes, cappuccinos and other coffee drinks. It is also a great vegan milk alternative for people who have allergies to tree nuts.
Common Vegan Alternative For Eggs
Whether you avoid eggs due to an allergy, dietary preference, or are simply out of eggs for a baking recipe, there are a number of simple vegan egg substitute available:
Flax eggs are a quick and easy vegan substitute for eggs called for as a binding ingredient in baked good such as pancakes, cookies, brownies, muffins, veggie burgers, or meatballs. Making them requires two ingredients – flaxseed meal and water – and only takes a few minutes to prepare. Flax seeds (also known as linseeds) are a small oil seed that originated in the Middle East thousands of years ago and have been historically touted for their nutritional benefits. They are rich in fiber, lignins, and omega-3 fatty acids and contain a fiber called mucilage, which expands when wet and gives them their unique gelatinous quality. Mucilage fiber may help to lower LDL cholesterol and slow down digestion, which can help prevent blood sugar spikes after eating and promote a feeling of fullness.
Flax eggs can’t be used as a substitute in dishes where eggs are the star of the show (such as quiche or scrambled eggs) or where the egg adds body to a dish (such as custard, meringue, Hollandaise, or other creamy sauces) because they are mostly replacing the binding properties of an egg. To some degree, flax eggs also mimic an egg’s ability to act as an emulsifier in recipes, which means they prevent the separation of oil and water components and give food a smoother texture. It is best to limit their use to recipes calling for one or two eggs maximum.
Chia eggs are similar to flax egg substitutes and can be used as an easy vegan substitute for eggs called for as a binding ingredient in baked good such as pancakes, cookies, cakes, brownies, muffins, and veggie burgers. Chia eggs are made from two ingredients – chia seed (either whole or ground) and water. Their taste is very mild and generally undetectable when used in baked goods. If you’d rather not see them in your baked goods, white varieties of chia tend to look less conspicuous than black chia seed, or the chia seed can be ground up finely prior to hydrating. They are an excellent source of fiber, protein, omega-3 fatty acids, magnesium, and calcium. Chia seeds contain soluble fiber and mucilage fiber, the latter of which is the substance responsible for their gluey texture when moistened. Both of these fibers may help to lower LDL cholesterol and slow down digestion, which can help prevent blood sugar spikes after eating and promote a feeling of fullness.
Like flax eggs, chia eggs can’t be used as a substitute in dishes where eggs are the star of the show (such as quiche or scrambled eggs) or where the egg adds body to a dish (such as custard, meringue, Hollandaise, or other creamy sauces) because they are mostly replacing the binding properties of an egg. It is best to limit their use to recipes calling for one or two eggs maximum.
Apple sauce is a great neutral tasting egg substitute that is often used in sweet or dessert recipes. The pectin in applesauce acts as a binder and the water content keeps recipes moist. Use 1/4 cp for every egg called for and an additional 1/2 tsp of baking powder to the dry ingredients to prevent the recipe from becoming too dense. Because of the high moisture content, it is best suited for recipes that have a longer baking time or for moist, dense desserts.
Pureed pumpkin/sweet potato can both be used as an egg substitute in muffins, doughnuts, cookies, pancakes, waffles, and quick breads. These purees act as binders while also keeping baked goods moist. Just add 1/4 cp of either to your recipe for every egg called for, and an additional 1/2 tsp of baking powder to your dry goods to prevent the recipe from becoming too moist and dense. This substitute also imparts a nice egg-like yellow color, making it a good choice for yeasted or quick breads, like challah.
Unsweetened plant-based yogurt is a great egg substitute for quick breads or cakes where a moist baked good is desired. 1/4 cup can be used to replace the binding action of one egg.
Banana Banana is useful for adding flavor and moisture to baked goods, but can also be used as an egg substitute. One mashed banana can replace the binding ability of one egg in cakes, breads, muffins, or pancakes. Bear in mind that the banana must be very ripe to easily mash into a paste without leaving chunks and that it will impart banana flavor in the final product, so it’s not suitable as a substitution in all baked goods. Bananas are a good source of potassium, magnesium, vitamin B6, and fiber.
Oats can be used as a neutral tasting egg substitute in waffles, pancakes, bread, and other baked goods. Combine two tablespoons of instant porridge or fine oats (not traditional or rolled oats) with three tablespoons of boiling water per egg. Once it has cooled and thickened, the mixture can be used as is, or blended into a smooth paste. It acts as a binding ingredient in recipes. Oats are high in fiber and are a good source of manganese, iron and B Vitamins.
Baking soda and apple cider vinegar is a suitable mixture for most recipes that require one egg. This replacement mimics an egg’s leavening ability and keeps recipes light and fluffy, but imparts none of an egg’s binding properties. Ratios can vary but generally ¼ teaspoon baking soda for every 1 tablespoon vinegar yields good results. Apple cider vinegar can also be added to plant-based milk to substitute for buttermilk. It is an adaptable substitute and generally imparts little to no flavor in the final product.
Aquafaba (chickpea brine) is an excellent egg white substitute made from the liquid in canned chickpeas. Aquafaba can be used to replace eggs in many baked goods, including cookies, brownies, and quiches, or to replace egg whites in marshmallows, macarons, or meringue by whipping the liquid a bit longer until it forms stiff peaks. Use about two tablespoons of aquafaba per egg or egg white. Keep in mind that aquafaba contains sugars called oligosaccharides, which may result in bloating and discomfort for people with IBS.
Silken tofu is a nutritious and versatile vegan egg replacer that can be used to make frittatas, quiches, scrambled eggs, and vegan mousse. The cooked texture of silken tofu mimics that of eggs very well, and the flavor is neutral, making it a highly adaptable ingredient. You can replace up to four eggs with pureed silken tofu at a rate of 1/4 cp of tofu per egg. It is not as suitable for baked goods, but serves as an excellent substitute in dishes where eggs are the star of the show, such as egg salad and scrambles.
Starches such as corn starch, arrowroot powder, potato starch, and tapioca starch can be used as egg replacers in enriched cakes and bread, and as a thickening agent in custard. The starch must be whisked with water to form a paste and mimics an egg’s binding properties. For one egg, use two tablespoons of your desired starch mixed with three tablespoons of water. In general, these starches are all relatively flavorless.
Smooth nut butters such as peanut, coconut, almond, cashew, hazelnut, brazil nut, pecan, macadamia, pine nut, pistachio, sunflower, pumpkin seed, watermelon seed, sesame, hemp seed, and chia seed can be used to replace eggs in recipes, too. Three tablespoons of seed or nut butter can be used to replace one egg, but bear in mind that they will impart their flavor in baked goods, so this substitute is best used in cookies, breads, pancakes or brownies where the flavor will compliment the dessert. Seed and nut butters serve as good binders and emulsifying agents (which prevent the separation of oil and water components and give food a smoother texture) in baked goods that start off as batters, but are best avoided for drier batters and mixtures, as they will make the recipe more dense and possibly flatten the final product. Seeds and nuts are good sources of protein, healthy fats, fiber, vitamins and minerals, so will give your baked goods a nice nutritional boost, to boot.
Commercial vegan egg replacers are available in liquid or powdered form. There are a number of products designed to replace eggs without impacting the flavor or texture of recipes. They can be used to make anything from quiches and casseroles to baked goods. Some examples of vegan egg replacers are: JUST Egg, Ener-g Egg Replacer, Neat Egg Substitute, Namaste Foods Vegan Egg Replacer, Free and Easy Egg Replacer, Phoebe Egg Replacer, Simple Truth Organic Egg Replacer, AcreMade Egg Substitute, Organ No Egg, The Vegg: Vegan Egg Yolk, Zero Egg Liquid Egg Substitute, Pureganic Eggless Ready Mixes, and Bob’s Red Mill Egg Replacer.
Sicilian Chickpea Fritters (Panelle)
Panelle are a Sicilian fritter made from either whole chickpeas or chickpea flour. They’re a popular street food in Palermo, where they’re served on sourdough rolls with a squeeze of lemon. We served ours with some fresh tomato and arugula as well, which balanced the oil from frying well. Panelle have a mild flavor similar to unflavored hushpuppies. They’re gluten-free and vegan and incredibly easy to make at home!
Curried Couscous Salad
Are you looking for a delicious side for your next barbecue or a dish to bring to a potluck? This couscous salad has a delightful balance of curry spice, sweet fruit, and nutty crunch. Everyone will want more! It’s also vegan and can be made gluten-free if you substitute the couscous with quinoa or cauliflower rice.
Vegan Mushroom Fillo Pockets with Roasted Leek Béchamel
These delicious, flaky pastry triangles, filled with mushrooms and a creamy béchamel sauce, are entirely vegan. The béchamel is made with roasted leeks and sage, providing a fantastic flavor combination. Perfect for bringing to a potluck or serving as an appetizer.
Falafels with Tzatziki and Fresh Veggies (For Two)
This recipe makes six perfect falafels with crispy outsides and creamy insides. Instead of the more traditional tahini sauce, this recipe uses tzatziki, a yogurt, dill, and cucumber sauce that pairs well with the fried falafels.
