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 is a wide 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 soy, almond, oat, coconut, rice or hemp – there are lots to choose from. The good news is that many of the main brands are fortified with extra goodies like vitamin B12 and calcium, so it’s worth having a good look on the package to see what else it has.

 

#2 Swap Cheese For…

Cheese! There are quite a few vegan cheeses available in supermarkets at different price points, tastes and qualities – our current favourite is Violife! There are also some great recipes to make your own cheese, such as this one from Minimalist Baker. Just keep trying them and find your favourites!

 

#3 Swap Meat For…

Veggie burgers, Lentils, Beans, Tofu, Chickpeas…! There are those one pot meals that we all love and rely on to get us through the week, like bolognaise, stir fry, fajitas and curry. If you would normally throw in minced meat or chicken then try out some of the plant-based meat products like Fry’s (the green boxes in the frozen section) or any variety of extra veggies, lentils, and beans 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?

Have you tried the Fry Family Foods chicken-style burgers? They are incredibly delicious and will surprise your friends and family at your next braai!

 

#4 Swap Butter For…

Coconut oil, vegan margarine or DIY vegan butter. Coconut oil is a wonderful substitute for butter, and the “odourless” version is great because it comes with a neutral taste (unless you love the cooconut flavour). There are one or two strictly vegan margarines available in the supermarkets – just be sure to check the ingredients for milk solids and vitamin D (which is normally manufactured from lanolin, derived from sheep’s wool). If you’re up for making your own vegan butter, try this recipe from VeganBaking.net.

 

#5 Swap Egg For…

Banana, Chia Seeds, Apple Sauce, Flax Seeds, Aquafaba…! Swapping egg is so easy because there are so many 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 or flax seeds (high in omega 3, yay!) mixed with water, or you can use apple sauce, or oil. Check out this egg-substitution infographic from PETA, and – to blow your mind – this 87,000-strong Facebook group dedicated to the Queen of Egg Substitutions, AquaFaba.

 

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!

Happy exploring!

 

Article adapted from the ProVeg UK blog