Simple plant-based eating swaps
If you’re interested in the plant-based lifestyle, but worried about replacing your regular ingredients, rest assured: there are many tasty plant-based alternatives; it’s just a case of knowing them.
Whether you’re vegan, vegetarian or just trying to get more veggies into your diet, eating plant-based doesn’t mean you have to miss out on your favourite foods. There are so many alternatives. Some, like nut milks and veggie patties, come in ready-to-eat forms, while others, like chickpea flour, can be manipulated in interesting (but easy) ways to whip up traditional culinary creations. Leozette Roode from Humane Society International – Africa explains about various products that can be used to replace dairy, meat and even eggs.
Dairy
- If you want to follow a dairy free plant-based lifestyle, milk is one of the easiest products to replace, as there are plenty of options available. Soya milk is the most commonly known non-dairy milk replacement, but if you are not a fan of this bean-based version, you can also opt for rice milk, oat milk, almond milk, coconut milk, or a combination of the lot. You can also make your own by simply placing nuts, oats or soya beans into a high-speed blender with water, along with vanilla extract, blending it till smooth and straining it through cheesecloth.
- According to the masses, cheese is the hardest food item to “give up”. Luckily you don’t have to! You can replace your cheddar, mozzarella and even cream cheese with a non-dairy version. These cheeses are coconut oil-based and taste just like the original (without the cruelty or saturated animal fats). Nut-based cheeses are also delicious and easy to make at home.
- Thick and creamy soya-based yoghurt is a great tasting topping for muesli and fresh fruit. You can have it smooth, chunky or as a drinking yoghurt.
- Even cream can be replaced by coconut cream or a non-dairy alternative. Use it in desserts or as a dressing on top of soups and in curry sauces.
Meat
- Gone are the days of bland cardboard patties.
- Today, we can feast on a variety of flavoursome and juicy meat alternatives – perfect for the braai, or in home cooked meals like stews, pastas, pizzas and wraps.
- Think patties, sausages, chickenless or beefless strips, nuggets, schnitzels, meatless balls, polony and even bacon.
- Stock up on a few products to keep in your freezer, or have fun with friends or the kids making your own.
- There are also many fresh and wholefood ingredients you can use to replace meat – like lentils and beans in lasagne, shepherd’s pie and enchiladas, or tofu and mushrooms in stir-fries and skewers.
Eggs
- If you want to leave eggs out of your plant-base diet you can still enjoy a yummy scramble. Firm crumbled tofu, fried with Kala Namak (black salt), turmeric and a dash of pepper and spices make for a terrific scrambled breakfast.
- Another eggy favourite that you can mimic at home is a chickpea omelette. When this versatile flour is mixed with non-dairy milk, baking powder and spices, it creates a beautifully fluffy omelette on the inside with a crunchy layer on the outside.