To replace an egg:
Ener-G egg replacer. Follow directions on package.
1 egg = 1 TBSP cornstarch + 3 TBSPs water
1 egg = 1/4 cup applesauce
To replace milk:
Plant milk is widely available now in the refrigerated section of most supermarkets. Soy milk is popular, but not everyone can handle soy. I like hemp, coconut and cashew milk for a general milk substitute.
To replace butter in baking:
Earth Balance spread. I’ve been using this for years which tastes near identical to the real thing.
1 cup butter = 3/4 cup coconut or vegetable oil.?
To replace chicken/beef broth:
use vegetable broth or vegetable bouillon.
To replace sugar:
Sugar is usually not an issue, however those conscious of reading labels or weary of health concerns may appreciate a slightly better alternative in their baking recipes for upcoming coffee hours and potlucks. Refined sugar is largely vegan but some brands are made with bone char. I like xylitol which is a sugar substitute which is better for us, not so much for pets.
Eating a varied diet with different kinds of whole grains, beans, and vegetables should meet most of your dietary needs. It’s very important that you eat a balanced amount of the nutrients below to prevent health risks. Here are some suggestions if you want to make sure you’re getting enough of specific nutrients that you may usually get from animal sources:
The information below is credited to FamilyDoctor.org
Iron plays a key role in the production of red blood cells. These cells help carry oxygen throughout your body. Good sources of iron include beans, broccoli, raisins, wheat, and tofu. Iron-fortified cereals also are a good source. Iron found in non-meat sources is harder to digest. You should eat foods rich in vitamin C, such as oranges and broccoli. They help your body absorb iron.
Protein is an important nutrient for almost every part of your body. It keeps your skin, bones, muscles, and organs healthy. Amino acids are the building blocks of protein. Your body needs them to break down foods. Without meat and dairy, you still need to consume essential amino acids. Nuts, peanut butter, seeds, grains, and legumes all contain protein. Non-animal products like tofu and soymilk also provide protein. Also what’s key to remember is getting enough of “complete protein.” Protein is made up of small parts called amino acids. These help your metabolism. A complete protein contains all the amino acids your body needs. You can get complete protein by eating certain foods together. Examples include rice and beans or corn and beans.
Calcium builds strong bones and helps prevent This is a disease that weakens your bones and can cause breaks. Soybeans and dark leafy greens, like broccoli, bok choy, and kale contain calcium. You also can drink fortified soymilk and juices. Calcium supplements also are available.
Vitamin D also plays an important role in bone health. It helps your body absorb calcium and promote bone growth. Your body produces some vitamin D in response to sunlight. You should get 10 minutes of sun exposure 3 to 4 times a week, if possible. Based on where you live, this should be all the vitamin D you need. Make sure you always use safe practices in the sun. If you need more of vitamin D, look for fortified products. This includes soymilk, rice milk, and some cereals.
Vitamin B12 helps produce red blood cells and prevent anemia. Vitamin B12 is mainly found in fish, shellfish, meat, and dairy products. Try to eat products fortified with this vitamin. This includes soymilk and some cereals. Talk to your doctor about taking a B12 supplement. Check the label to make sure it doesn’t contain animal products.
Zinc is vital to your immune system. You can find it in beans, nuts, and soy products.
Omega-3 fatty acids improve your heart health and brain function. Flaxseed meal and oil are two sources. You also can look for food products fortified with omega-3 from a plant source. Talk to your doctor about taking an omega-3 supplement. Check the label to make sure it doesn’t come from fish oil.