Plant-based diets are on the rise as more people try to cut out meat and animal products from their meal plans, whether for health or personal reasons. Still, many people find it difficult to transition to a vegan diet because they are so used to adding meat, dairy, or eggs to their regular meals, and it’s often a struggle to get enough protein daily.
Whether you are transitioning to a fully vegan lifestyle or simply exploring new and exciting meal options, there are plenty of vegan alternatives for your regular animal-based products that taste great and provide similar levels of nutrition and flavor. Here is a list of options to try.
Milk Alternatives
Cow’s milk has been a staple in diets all around the world for centuries, but our options have expanded since then. Dairy-free options like cashew, hemp, almond, and coconut milk can be found in many supermarkets and health food or specialty stores. These are still high in protein and calcium and provide many vitamins and minerals.
Cheese Alternatives
Animal-derived cheese has flavorsome benefits but can also be loaded with calories, preservatives, and unnatural additives unless you stick to cheese made from pasture-raised/grass-fed animals. Veggie-based cheeses are now widely available that use nuts instead of dairy. You can buy them pre-grated or in block form, ready to grate at home.
Meat Alternatives
These days you can get vegan versions of almost any type of meat. Soy-based meat replacements have a nearly identical texture and come pre-seasoned with flavors like smoky barbecue or spicy jalapeño jack (soy is a little dicey these days, though, be sure to make sure it is 100% non-GMO and organic). For larger dishes such as roast beef sandwiches or chili, opt for textured vegetable proteins, which resemble real meat better than other plant products. I am a little more comfortable with vegetable-based (non-soy) products for hormone health. You need to be careful to read the labels of these products as you may find many unhealthy additives here as well.
Alternatives for Baking
Butter is used often when baking sweet treats, but certain margarine spreads work great as an alternative; they add moisture without milk fat content. Be sure to check the ingredients for trans fats, which are detrimental. Eggs may contribute flavor, but other ingredients like ground flaxseed can be used to bind together pies, cookies, and muffins. Bananas work really well, too, if the recipe doesn’t require much binding – they add sweetness while providing moisture at the same time.
All in all, if you decide to switch over to a vegan diet, consider trying it for six months and then evaluate. Some people thrive on this sort of diet, but others don’t. Be sure to monitor how you feel on a daily basis, and get physical with labs to track your health.
[RECIPE] TABOULI LENTIL SALAD
Serves: 2
Ingredients (use organic where possible):
- 2 cups cooked quinoa (prepared to package directions), chilled
- 2 cups baby spinach, chopped
- 1/2 cup finely chopped fresh parsley
- 1 scallion, thinly sliced
- 1/2 cup kalamata olives, chopped
- 1 15-ounce BPA-free can lentils, drained and rinsed
- 1/3 cup crumbled organic feta cheese or vegan cheese
- Juice of 1 lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon Greek seasoning (salt-free)
- Sea salt, to taste
For an omnivore option, top salad with chopped roasted chicken from the deli.
Directions:
- Add all ingredients to a medium mixing bowl.
- Toss gently to combine, then divide between two serving bowls.
- Enjoy!
To Your Health,
Patti
