Optin Vegan Protein and Substitutions

Optin Vegan Protein and Substitutions

Easy Solutions for Busy Families VEGAN PROTEIN SOURCES & SUBSTITUTIONS CHEAT SHEET GF Gluten- Free Vegan Protein SF Soy-Free NF Nut Free SOURCES CHART Lentils 7g 1/2 CUP Chickpeas 7g BEANS GF SF NF Black Beans 7g Tempeh 15g 1/2 CUP Tofu 10g GF NF Edamame (Shelled) 9g SOY Soy Milk 7g Nut Butters 7g Walnuts 4g 2 TBSP Peanuts 3.5g NUTS GF SF Almonds 3g Pistachios (Shelled) 3g Pepitas 8g 2 TBSP SunButter 7g GF SF NF Hemp Hearts 7g SEEDS Sunflower Seeds (Shelled) 5g Chia Seeds 5g 1/2 CUP Whole wheat spaghetti 12g SF NF Rolled oats 7g GRAINS Ezekiel bread 4g GF chickpea pasta 22g 1/2 CUP GF lentil pasta 15g GLUTEN GF SF GF rolled oats 7g FREE Quinoa 4g Green Peas 8g 1 CUP Spinach (cooked) 5g GF SF NF Potato with skin (large) 4g VEGGIES Broccoli 3g Always check labels for allergen information!. Nutritional data and servings obtained from USDA Nutrient Database and product packaging. Dairy Substitute Products Milk & Coffee Creamer Butter Types: almond milk, soy milk, coconut Types: buttery sticks, spreadable buttery milk, cashew milk, hemp milk. Many milks containers are available in plain/unsweetened, Brands: Earth Balance, Miyokos lightly sweetened, vanilla and chocolate. Brands: Silk, Organic Edensoy, Almond Eggs Breeze, So Delicious, Coconut Dream, For Baking/Binding: flax egg, ener-g egg Ripple, Malk, Califia Almond Milk replacer, apple sauce Creamers Scrambled Eggs: scrambled tofu Yogurt Sauces & Spreads Types: almond milk, soy milk, coconut Mayo: Follow Your Heart Vegenaise milk. Plain and fruit flavored, Greek-style Creamy Salad Dressings: Follow Your Heart Brands: Silk, Kite Hill, Daiya Greek Vegan Bleu Cheese, Daiya Homestyle Ranch, Yogurt, So Delicious Mac & Cheese Box Mix: Earth Balance, Annie's Vegan Cheese Alfredo Sauce: Victoria's Vegan Alfredo Brands: Miyokos, Tofutti, Follow Your Artichoke Heart, Field Roast, Daiya, Treeline Sliced & Block: Field Roast Chao, Daiya Sweeteners slices, Follow Your Heart slices Chocolate: Enjoy Life vegan chocolate chips, Mozzarella: Miyokos Mozz vegan dark chocolate bars Cream Cheese: Tofutti’s Better Than Sweetners: maple syrup, agave, coconut sugar, Cream Cheese, Kite Hill Cream Cheese organic cane sugar Party Cheese: Miyokos Creamery artisan Ice Cream: So Delicious cashew ice cream, nut cheeses, Treeline Cheese Tofutti Cuties ice cream sandwiches, Luna & Sprinkle Cheese: Follow Your Heart Larry's Coconut Bliss Bars grated parmesan, or use nutritional yeast Whipped Topping: So Delicious CocoWhip Sour Cream: Tofutti sour supreme Coconut Whipped Topping Mom Pick! Kid Pick ! Best sliced "cheese" that Best non-dairy milk for softens in a grilled cereal is Almond Breeze cheese sandwich is Field Lightly Sweetened Roast's Creamy Original Vanilla. It's drink-from- Chao Slices. the-bowl good! Meat Substitute Products Popular US Brands Gardein, Field Roast, MorningStar Farms, Beyond Meat, Yves, LightLife, Tofurky, Boca, Quorn Beef & Pork Hotdogs: LightLife Smart Dogs, MorningStar Franks Sausage: Tofurky Beer Brats & Keilbasa, Field Roast Italian Sausage, Quorn Meatless Apple Sausage (GF) Deli Slices: Tofurky Oven (Oven Roasted, Bologna, Peppered, Hickory Smoked & Ham), Field Roast Deli Slices (Lentil Sage, Smoked Tomato, Wild Mushroom) Ground Beef: Gardein Beefless Ground (GF), Simple Truth Meatless Crumbles, Morning Star Grillers Crumbles Beef-Style Burgers: Beyond Meat patties (GF/SF), Boca All American Veggie Burger, Simple Truth Meatless Patties, Morning Star Grillers Originals Meatballs: Gardein Classic Meatballs, Frozen Corndogs: Field Roast Mini Corndogs, Morning Star Corndogs Breakfast Sausage: Field Roast Apple Maple Breakfast Links, Gardein Breakfast Sausage Patties, Morning Star Maple Sausage Patties, Morning Star Breakfast Links Chorizo: Soyrizo Bacon: Morning Star Bacon Strips, Sweet Earth Benevolent Bacon, LightLife Smart Bacon Chicken Nuggets & Tenders: Gardein 7 Grain Crispy Tenders, Boca Chick'n Veggie Nuggets, Quorn Meatless Nuggets, Morning Star Chick'n Nuggets Chicken Strips: Tofurky Slow Roasted Chick'n, Morning Star Meal Starter Chick'n Strips Chicken Patties: Boca Spicy Chick'n Patties Fish Fish Fillets: Gardein Fishless Fillets, Quorn Fishless Sticks Tuna: Loma Fishless Tuna pouches & cans, . Good Catch Fish-Free Tuna pouches Crab Cakes: Gardein Crabless Cakes Kid Pick ! Best chick'n nuggets Holiday Roasts that look and taste like Field Roast Celebration Roasts their McFavorites are Tofurky Plant-Based Ham Style Roast Quorn Meatless Tofurky Roast & Wild Rice Stuffing Nuggets. Gardein Holiday Roast.

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