Simple Plant-Based Eating Swaps
There are so many plant-based tasty 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 tells us more 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-yogurt.
- 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-frys 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 scramble breakfast.
- Another eggy-favourite that you can mimic at home is a chickpea omelette. When this versatile flour is mixed with a non-dairy milk, baking powder and spices, it creates a beautifully fluffy omelette on the inside with a crunchy layer on the outside.
EVERYTHING YOU NEED TO KNOW ABOUT PLANT-BASED LIVING
EATING OUT WHILE LIVING PLANT-BASED
We have partnered with Humane Society International – Africa and Green Monday SA to bring you this information.