There are many different substitutions you can use when cooking to make your meals healthier even if you are not plant based. The ones I use often are listed below and I will add new ones as I play around with my recipes:)
Milk= almond milk or any other nondairy milk
Eggs= I use 1 tbsp. of ground flaxseed mixed with 3 tbsp water (this equals one large egg in a recipe)
Oil= when baking I use equal parts to the recipe I am modifying of unsweetened applesauce
Oil= when cooking with oil to sautee vegetables, and even meat for my husband I use equal parts of low sodium vegetable broth and add a little as needed if food starts to stick at all in the pan before it is finished cooking.
Sugar= I use pure maple syrup usually equal parts to some recipes if they call for 1 -3 tbsp, but if they call for cups of sugar I start with 3 tbsp and then taste for sweetness before I add more (syrup is sweet!!! you can use less when baking and cooking than sugar) here is an example, one of my recipes called for 2 cups of sugar and I added 3 tbsp and then tasted it and added one more then stopped. You can also use fruit to sweeten recipes I have used bananas, apples, dates, and many others. Just play around and see what you like for sweetness levels and textures.
Flour= I use old fashioned oats (DO NOT USE INSTANT OATS!!!) I buy in the organic bulk section at my local grocery store. Then I grind it in my ninja or food processor to a fine flour; I use it to bake with. The ratio is 2 cups of Oats will make 1 1/2 cups of oat flour. This is much friendly on my wallet and stomach.
Meat= I use mushrooms all kinds, they are really good for you they contain a generous amount vitamin D among many other great ingredients. http://www.medicalnewstoday.com/articles/278858.php
Beans and Lentils- There are so many varieties and they can be used in so many ways and have amazing health benefits also.
http://www.webmd.com/diet/features/beans-protein-rich-superfoods
Tofu and Tempeh people use as meat substitutes. I choose not to use these because they are soy based (it is a personal choice) They should be used in moderation. Soy is only a healthy food when it is in its organic unprocessed state. The processed soy foods out there are not healthy and can harm your health.
http://www.webmd.com/breast-cancer/features/soy-effects-on-breast-cancer?page=3
Cheese= I use nutritional yeast for my cheese fixes. If you decide to try nutritional yeast make sure you buy it unfortified;the fortified yeast is processed and is not as clean and healthy as the unfortified brands. I use Braggs brand nutritional yeast.
Milk= almond milk or any other nondairy milk
Eggs= I use 1 tbsp. of ground flaxseed mixed with 3 tbsp water (this equals one large egg in a recipe)
Oil= when baking I use equal parts to the recipe I am modifying of unsweetened applesauce
Oil= when cooking with oil to sautee vegetables, and even meat for my husband I use equal parts of low sodium vegetable broth and add a little as needed if food starts to stick at all in the pan before it is finished cooking.
Sugar= I use pure maple syrup usually equal parts to some recipes if they call for 1 -3 tbsp, but if they call for cups of sugar I start with 3 tbsp and then taste for sweetness before I add more (syrup is sweet!!! you can use less when baking and cooking than sugar) here is an example, one of my recipes called for 2 cups of sugar and I added 3 tbsp and then tasted it and added one more then stopped. You can also use fruit to sweeten recipes I have used bananas, apples, dates, and many others. Just play around and see what you like for sweetness levels and textures.
Flour= I use old fashioned oats (DO NOT USE INSTANT OATS!!!) I buy in the organic bulk section at my local grocery store. Then I grind it in my ninja or food processor to a fine flour; I use it to bake with. The ratio is 2 cups of Oats will make 1 1/2 cups of oat flour. This is much friendly on my wallet and stomach.
Meat= I use mushrooms all kinds, they are really good for you they contain a generous amount vitamin D among many other great ingredients. http://www.medicalnewstoday.com/articles/278858.php
Beans and Lentils- There are so many varieties and they can be used in so many ways and have amazing health benefits also.
http://www.webmd.com/diet/features/beans-protein-rich-superfoods
Tofu and Tempeh people use as meat substitutes. I choose not to use these because they are soy based (it is a personal choice) They should be used in moderation. Soy is only a healthy food when it is in its organic unprocessed state. The processed soy foods out there are not healthy and can harm your health.
http://www.webmd.com/breast-cancer/features/soy-effects-on-breast-cancer?page=3
Cheese= I use nutritional yeast for my cheese fixes. If you decide to try nutritional yeast make sure you buy it unfortified;the fortified yeast is processed and is not as clean and healthy as the unfortified brands. I use Braggs brand nutritional yeast.