Help and Guidance
5 of the Easiest Swaps for a Plant-based Diet!
March 23, 2018
For anyone that is starting a plant-based diet, it may be a relief to know that there are so many simple swaps to help you along your way. Once you know what you’re after, it’s just a case of buying ‘a’ instead of buying ‘b’ – same shop, same function, but 100% plant-based. Couldn’t be easier!
It’s important to remember that a vegan diet is not a compromise or lack of…
‘I am more interested in cooking than I ever have been before now that I am plant-based. I cook with ingredients that are new to me and am fascinated by the vibrancy of colour and flavours I now experience. I simply care more about what I eat and look forward to every meal of the day!’
Amy Odene – ProVeg UK
Here we go…
#1 Swap Cow’s Milk For…
Plant Milk. There are a huge variety of plant milks available to buy, so much so that the journey to finding the ones you love can be long and fruitful. Whether oat, cashew, soy, coconut, rice, almond or hemp – there are lots to choose from. The good news is that many of the main brands are fortified with extra goodies like B12 and calcium so it’s worth having a good look on the package to see what else it has.
My favourite is Alpro oat milk on my breakfast – delicious!
#2 Swap Cheese For…
Cheese! The are many vegan cheeses to try at different price points, tastes and qualities. There’s parmesan, cheddar, camembert, spreadable cheese, cheese slices, blue cheese, cheese sauce… if you love it, there’ll be a vegan version out there! Just keep trying them and find your favourites!
My favourite is the Violife cheese block – great for grating on top of pizza and spaghetti bol.
#3 Swap Meat For…
Veggies, Lentils, Beans and Pulses! There are those one pot meals that we all love and rely on to get us through the week, like bolognaise, chilli, stir fry, fajitas and curry. If you would normally throw in minced meat or chicken then any variety of extra veggies, lentils, beans and pulses could be a great swap. They are packed full of protein, vitamins, minerals, fibre and antioxidants and are far cheaper then meat! What’s not to love?
Want more good news…? There are plant-based meat alternatives to replace frozen meat products you’d normally purchase as well like nuggets, veggie fingers, burgers, mince and sausages.
My favourite swap is loading my Saturday night curry with mushroom and aubergine – love it!
#4 Swap Butter For…
Plant-based Margarine. These delicious butters have been around for quite some time now, you may even be using one without even realising it! These taste just as creamy (if not more so) and it is just as good on bread, toast and most importantly in recipes for that vital food group – cake!
Vitalite dairy free spread is my favourite – delicious on its own on toast or in a cracking cake!
#5 Swap Egg For…
Banana, Chia Seeds, Apple Sauce or Oil! Swapping egg is so easy that there are a few different options to choose from. If you are making a cake then a nice ripe banana is the perfect swap for an egg, or you could use chia seeds with a little water (high in omega 3, yay!), or you can use apple sauce or oil. Easy! Plus – imagine having one of your five a day inside a cake…win!
My lemon drizzle is always a hit and I use oil instead of eggs – such a simple swap!
Easy Swaps Just Keep Getting Easier…
As the plant-based diet continues to soar in popularity, new alternatives are springing up everywhere – the choice is already so bountiful and it just keeps getting better!
We’d love to hear what simple swaps you are making and how you found it. Please feel free to share these small tips and get in touch via one of our social media channels!