VEGAN SUBSTITUTES For Meat, Eggs, and Dairy Vegetarians eat no flesh foods. Vegans eat no animal products at all: no eggs, dairy products, or honey.

VEGAN FOODS That May Not Be EGG SUBSTITUTES RECIPES TO TRY Familiar to You Try scrambled tofu: Sauté the vegetables you EGGLESS EGG SALAD Tofu or bean curd, is made from soy milk. usually add to eggs, add mashed tofu and (from The Compassionate Cook by PETA) Extremely versatile and high in protein, some turmeric, garlic powder and nutritional yeast for color, flavor and added nutrition. 1½ lb firm tofu, mashed calcium, and iron. Regular tofu comes in tubs ½ cup eggless mayonnaise, such as Vegenaise in the refrigerator case; silken tofu is on the Follow Your Heart’s Vegan Egg is a product that can be used to mimic scrambled eggs. or Earth Balance shelf in aseptic packages. Use silken for ½ cup chopped fresh parsley (optional) soups, dips, and blended desserts; regular for For egg-free mayonnaise, some commercial ¼ cup sweet pickle relish stir-fries and other main dishes. brands are Vegenaise, Just Mayo, Earth ½ medium onion, finely chopped (optional) Balance, and Nayonaise. The Vegg is a 2 stalks celery, finely chopped Tempeh is a cultured product made from the product that substitutes for egg yolks. NOTE: whole soybean. In refrigerator case. 1½ tsp garlic powder Egg Beaters is not a vegan product. 1½ tsp salt Seitan or wheat gluten, is made from the To substitute for eggs in cooking and baking: ¼ tsp turmeric protein part of wheat. Available in refrigerator -Ener-G Egg Replacer, a commercial product 1½ tbsp wet mustard case, or in DIY packages on the shelf. (follow package instructions) Combine all ingredients. Use for sandwiches TVP is texturized vegetable protein. Usually -mashed or blended tofu or on crackers. fat free and enriched with vitamins. Available -mashed banana (in baking) in dried form on the shelf, in bulk or -1 tbsp. ground flaxseed blended w/ ¼ c water CHEEZY GARBANZO SPREAD prepackaged, in various textures (cubed, -2 tbsp cornstarch for one egg “ground”) and flavors. Reconstitute by add- -Aquafaba (cooking liquid from beans) is all (from Eat Right, Live Longer by Neal ing equal part of hot or boiling water. the rage! Search online for recipes for quiche, Barnard, M.D.; recipe by Jennifer Raymond) strata, meringue, macaroons, etc. Nutritional yeast is a specially cultivated DAIRY SUBSTITUTES bright yellow food yeast, rich in minerals and 1 15-oz can garbanzo beans B vitamins and delicious despite its dutiful- For milk on cereal and in recipes, try the plant ½ cup roasted red peppers (available in jars) sounding name. Available in bulk or milks made from rice, soy, almonds, cashews, 3 tbsp tahini prepackaged in natural food stores/sections. hemp seed, coconut, oats—available on the 3 tbsp lemon juice shelf in aseptic packages or in the refrigerator Tahini is sesame seed butter. High in protein, case. For ice cream, there are frozen desserts Drain garbanzo beans, reserving liquid, and calcium, and iron. Available in international based on the same variety of plant milks (try place them in food processor with remaining (Middle Eastern) and natural food sections of So Delicious), as well as fruit-based sorbets. ingredients. Process until very smooth. supermarket. Most sorbets (but not sherbets) are vegan and Mixture should be thick, but if necessary, add Miso is fermented soybean paste, quite salty fat free. 1 to 2 tbsp of reserved bean liquid to achieve and with considerable health benefits. Useful For cheese, cream cheese, sour cream and the desired consistency. Serve on bread or as a condiment, ingredient or soup base. whole array of dairy foods, there are a number crackers, as a filling for tortillas, or in Available in tub or jar in refrigerator case. of ingredients which can be mixed and casseroles. MEAT SUBSTITUTES blended imaginatively to create delicious and GEE WHIZ SPREAD healthful substitutes. These include: tofu, Tofu (especially when frozen and thawed to (from The Ultimate Uncheese Cookbook tahini, nutritional yeast, miso (especially light by Jo Stepaniak) achieve a chewy texture), tempeh, seitan and miso), white beans, nuts and seeds, vegetables TVP are all excellent meat substitutes in such as winter squash and corn, lemon juice, recipes. In addition, there are many onion and garlic powder, mustard and One 15.5 oz can Great Northern beans (about commercially manufactured meat analogues pimientos (for color). Spices such as paprika 1½ cups), rinsed and drained —dogs, burgers, sausages, luncheon “meats,” and turmeric add some of the desired color. . ½ cup pimiento or roasted red pepper etc.—which are quite convenient and A classic cookbook in this vein is The pieces healthful. Some, like Not Dogs and Tofu-Lin Ultimate Uncheese Cookbook by Jo 6 tbsp nutritional yeast flakes (baked, marinated tofu which is great sliced Stepaniak; newer cookbooks using techniques 3 tbsp fresh lemon juice for sandwiches), are made by the Rochester of fermenting and aging are Artisan Vegan 2 to 3 tbsp tahini company Northern Soy, under the SoyBoy Cheese by Miyoko Schinner and The Non- label. To make sure that a meat analogue is ¼ tsp garlic powder Dairy Evolution Cookbook by Skye Michael ¼ tsp onion powder vegan, check the label. If you don’t see the Conroy. There are many commercially word “Vegan” make sure there are no animal manufactured dairy substitutes such as Tofutti ½ tsp prepared yellow mustard ingredients, including egg whites or dairy cream cheese and sour cream (both good); ½ tsp salt products such as milk, whey, casein or Daiya cheese (good for grilled cheese and caseinate. A few brands that are reliably vegan pizza) and Chao slices made by Field Roast. Blend in food processor or blender until are Gardein, Field Roast, and Tofurky. Other Two brands of nut-based fermented cheese completely smooth. Chill thoroughly foods that have a "meaty" taste or texture, take this to a new level: Miyoko’s Creamery before serving.! such as beans, eggplant and mushrooms and Treeline (both available at Lori’s). Read (especially portabellas), can be delicious meat labels carefully, as many “non-dairy” cheeses Rochester Area Vegan Society substitutes. To substitute for ground beef, try a contain casein, a milk protein, or variants rochesterveg.org revised 9/16 mix of cooked lentils, sautéed onion and such as calcium caseinate or sodium garlic, and ground walnuts. caseinate. VEGAN SUBSTITUTES FOR NEARLY The local company Northern Soy makes Soy- “non-dairy” cheeses (as well as powdered EVERYTHING Boy Not Dogs, which are very low-fat and creamers) still contain casein or caseinate, a (with tips on brands to look for) wheat-free. Their taste and texture is less milk protein. Follow Your Heart, Tofutti and reminiscent of real hot dogs but they are Field Roast (Chao) all make vegan slices. Vegan substitutes or analogues are specialty delicious in their own way. Tofurky sausages Daiya, a product using tapioca and pea products, and as such they can be expensive. are bigger than standard hot dogs, but would protein, comes shredded or in blocks; it melts There is no virtue in eating them: they can be be good on a large gyro or sub roll. and is good for grilled cheese sandwiches and high in salt, and can contain more protein and COLD CUTS: Try Tofurky and Lightlife pizza. Companies that make fermented and oil than you need or want. On the other hand, brands. You can also find variations on cold aged nut-based cheese with complex flavor as processed foods go, they are relatively cuts like pepperoni and Canadian bacon-style are Miyoko’s Creamery and Treeline, both benign, with ingredients like beet juice to give products. available at Lori’s; also look for Kite Hill. color. And they can be good transitional foods BACON: Try Lightlife Fakin’ Bacon, made For Parmesan-style cheese for sprinkling, try as you move towards a more plant-based diet with tempeh, a whole food derived from Go Veggie! brand made by Galaxy Foods. and try to serve it to your family and friends. fermented soybeans. Don’t forget nutritional yeast, a natural Used in moderation, or as an ingredient in an CHICKEN NUGGETS: Try Health is Wealth product. It’s available in bulk in natural food entrée, vegan substitutes can be quite Vegan Nuggets, Patties and Buffalo Wings stores (also in a bag by Bob’s Red Mill and in healthful. (the latter are spicy). Be careful, as Health is a jar by Bragg’s and Red Star brands). One hazard of coming up with a list is that the Wealth also makes real chicken nuggets. Nutritional yeast tastes cheesy and is great for products are always changing, with new ones MARINATED TOFU: SoyBoy’s Tofu-Lin, sprinkling on pasta or popcorn, either as is or coming and old ones going. Every list is a bit which comes in many varieties, is a good ground up with nuts and a dash of garlic idiosyncratic, and we apologize if a favorite “meaty” ingredient in sandwiches, grain- powder and salt in the food processor. of yours is not here. Manufacturers will make based dinner salads, and much more. ICE CREAM An array of soy, rice, almond, and their product lines more or less vegan over WEGMANS! Be sure to try their line of coconut based varieties. One favorite is So Delicious, which makes soy, almond and coconut time, according to customer demand and other vegan meat substitutes, packaged as Don’t Be based varieties. Tofutti was one of the first soy ice variables. For example, Gardein is a new Chicken, Don’t Be Piggy, and Don’t Have a creams and is still good. Ben & Jerry’s has vegan company that was formed for the purpose of Cow. The names are a light-hearted reference almond-based flavors like Coffee Caramel Fudge offering vegan taste-alikes. Lightlife, which to the animals which keeps them in our and Chunky Monkey (make sure you get the vegan used to be a reliably vegan company, is now consciousness. These are off-label/made by variety of those flavors). using egg whites in their chicken-cutlet type Gardein, and they are very good. MAYONNAISE: Vegenaise, Earth Balance, product. Yves Good Dogs went from non- As we move from meat to dairy substitutes, a and Just Mayo are very similar to traditional vegan to vegan. Companies like Boca have word about Tofutti, a company originally mayonnaise. Nayonaise is lower in fat and always had some vegan and some non-vegan formed to provide kosher alternatives to dairy comes in an even lower-fat variety. products. A couple of reliably vegan that could be eaten with meat-based meals. BUTTER: Try Earth Balance margarine, a companies, in addition to Gardein, are Field Tofutti products are always dairy-free but, balance of plant-derived oils with no hydro- Roast and Tofurky. But what we recommend eggs are not a factor in observing kosher and genation or trans fats. Still, use it in modera- is that, since you are spending good money on at least one Tofutti product contains eggs (the tion (the same advice holds true for many of something you expect to be vegan, check the cookies). Tofutti sour cream, cream cheese, the products listed here). label and ingredients every time. cheese slices and ice cream are vegan. SPAGHETTI SAUCE: It used to be that “Marinara” was a reliably vegan variety, but These products should be available in the MILK: There are now so many plant-based Wegmans Marinara sauce contains cheese; natural food stores, Abundance, Lori’s and milks (and creamers, and yogurts) that there is however, Wegmans Roasted Garlic and To- Hart’s. Wegmans and Trader Joe’s may carry almost no point in listing the types and mato Basil varieties are vegan (so are the these and/or store brands of the same items. brands. There are milks made from soy, rice, same varieties at Trader Joe’s). Here, in no particular order: coconut, hemp, oats, almonds, cashews, and BOUILLON Better than Bouillon No Chicken TURKEY ROAST: Tofurky. It gets better hazelnuts, and blends of the above. They or Vegetable Base (a paste in a jar) is good, every year. come sweetened and unsweetened, flavored but be careful, as this company also makes SAUSAGE: Tofurky brand and Field Roast and plain, and calcium-enriched if you wish. real chicken bouillon. Most come in aseptic (juice-box style) are both delicious. Gimme Lean has a softer A final bit of advice is to READ THE LABEL consistency but is also delicious. SoyBoy, packages which have storage advantages (can on every item. E.g., Follow Your Heart and made by local Rochester company Northern be kept on the shelf until opened); some come Lightlife are mostly vegan brands, but they Soy, makes Breakfast Links, small-size links in gable-top cartons in the refrigerator case. make a few non-vegan items. The ingredients with a distinctive sweet taste, also very good. There are store brands of soy and rice milk at to avoid are: milk, cheese, eggs or egg whites, MEATBALLS: Nate’s Meatless Meatballs Trader Joe’s and Wegmans. Try them until whey, casein, honey and gelatin. Look also at GROUND MEAT: Try Boca Ground Crum- you find one that you like! the end of the ingredient list where it may say bles. Boca products are sometimes found in CREAMER: For those who drink coffee and “CONTAINS: Milk, eggs, etc.” (Since animal the regular refrigerator case, not the natural tea, Silk Soy Creamer is a wonderful product; foods are common allergens that’s why they food section. Also try Lightlife Smart Ground. try others based on almond and coconut. appear on that part of the label, along with YOGURT: Plant-based yogurt with live wheat and soy, also common allergens.) Look BURGERS: Try Boca Original Vegan and cultures is available, based on the same array Gardein brands for a “meaty” burger. Soy- for the Wegmans “V” designation of vegan of plant foods as the non-dairy milks. items in its own product line; or the “Certified Boy’s Courage Burgers, which use okara, the SOUR CREAM, CREAM CHEESE: Try high-fiber by-product from the tofu Vegan” designation with a “V” inside a heart Tofutti Better Than Cream Cheese and Sour inside a circle. Also remember: This list is a manufacturing process, taste a little like Cream Supreme. chicken patties. work in progress; product lines are always CHEESE: Vegan cheeses have often gotten a changing. Especially in the area of vegan HOT DOGS: Try Tofurky brand hot dogs, bad rap for their taste and texture. You also Yves Good Dogs, and Lightlife Smart Dogs. milks and cheeses, new products are coming have to be careful, because many so-called out all the time, and that’s a good thing!!