So here are some tips to guide you in the replacement of certain foods or culinary ingredients, in order to obtain a varied diet and healthy daily menu always rich and full.
1) Milk
Milk is probably the simplest and most immediate ingredient to replace when you decide to opt for all-vegetable diet. The substitute more similar to cow's milk in composition and in the preparations is as versatile as soy milk, which will preferably selected from organic and Italian, to avoid the presence of GMOs. The soymilk may also be prepared at home from soybeans of biological origin, following a simple recipe. It can be used as a basis for the preparation of white sauce, puddings, creams, tofu, yogurt, cream, and in any recipe is required the presence of milk. Its intake is suitable for all those who suffer from lactose intolerance, since the soy milk does not contain, in addition to be completely free of cholesterol. Other types of vegetable milk is rice milk, almonds, oats, coconut, sesame, pine nuts and hazelnuts.
2) Eggs
How to Replace eggs in the kitchen? It may seem almost impossible, but in reality it is not. For example, in preparing the batter for vegetables, eggs can be simply replaced by a batter made with water, oil and chickpea flour or rice flour, with the addition of breadcrumbs. The chickpea flour is a valid ally also for the preparation of omelet-headlights, an omelette without eggs, but not for this tasteless.
Regarding preparations sweets, the eggs are not necessary for the realization of creams based on almond milk or soy to decorate cakes or tarts. As a thickener you can use rice flour or corn starch. Potato starch and corn starch can be used to replace eggs in the preparation of cakes and pastries which require the use of yeast (pancakes, cake, apple pie, muffins, etc.). Expect to use one spoon for each egg omitted. Other possible substitutes for eggs are the flaxseed gel and a small amount of mashed banana or pumpkin in the dough to bake.
3) Butter
When you think you want to replace the butter immediately calls to mind the margarine. Unfortunately, not all margarines are healthy. Many of them contain palm oil and hydrogenated fats. Therefore better opt, in the moment in which there is a real need to use an ingredient of the same consistency of butter, margarines for biological or non-hydrogenated for butter soy.
When you cook, the butter may be replaced by extra virgin olive oil for savory preparations. It is also perfect for the dressing. In preparations sweets like cookies, pies and cakes, it is preferable to opt for a more delicate flavor oil, such as corn oil or sunflower seeds, to choose possibly of organic origin, cold pressed and paying attention to the so-called " smoke point. "
4) Cheese
The most immediate substitute for cheese is tofu. Tofu can be purchased in health food shops, but it is also usually in most supermarkets. If the tofu is consumed regularly, it can be prepared at home, to save money, from soybeans or soy milk and using as "rennet" white vinegar or apple, lemon juice or nigari, the curd to tofu typically used in the East.
Tofu is a very versatile ingredient, useful preparations for both savory and sweet, as it takes on the flavor of the ingredients with which it is combined. Besides the tofu, start to be on the market "cheese" useful plant to replace the mozzarella cheese spreads and municipalities. Some of them can be prepared also in home version, for example from tofu or soy milk. Who want to replace the parmesan, may acquire the nutritional yeast flakes or think of using almonds or chopped hazelnuts.
5) Meat
Depending on how it is used and prepared, tofu can be considered also as a meat substitute, for example in the preparation of burger or croquettes. Other meat substitutes can be tempeh, east product derived from the fermentation of soy or seitan, which can be purchased or prepared at home, something that allows you to save even more on spending, as every case is if you following a vegetarian or vegan diet.
In any case, we must remember that to replace the meat is possible, but not necessary, to resort to substitutes that are foreign to our tastes or our traditional recipes. Among the best meat substitutes are in fact legumes to which we are accustomed, such as beans, peas and lentils. They are perfect for the preparation of delicious vegetable burger.
6) Gelatin
Not everyone is aware of the fact that the industrial jellies commonly for sale to be used in the preparation of sweets, such as tarts, or salty foods, such as vegetables aspic, are not of plant origin, but animal. The product that is called "isinglass" contains among its ingredients substances of animal origin, such as bovine cartilage and pork rind. In this regard one should pay attention also to the ingredients contained in the gummy candies intended for small children, often rich in jellies of animal origin, as well as coloring agents, preservatives and waxy coatings.
A possible substitute completely the vegetable gelatins industrial animal is agar agar, a product in powder, flakes or wires to be used for the preparation of coverings for pies, puddings, aspic is that of fruit vegetables, jams and marmalades, " cheeses "vegetable and any other preparation that requires the use of a gelling agent.
7) Refined Sugar
Refined sugar or white sugar has become in recent decades an ingredient commonly used on our tables, considered as an essential complement to the preparation of cakes and to sweeten beverages. To refined sugar, derived from beet or cane sugar and subsequently bleached using complex industrial processes, which may include the use of lime and sulfur, may be replaced, for example, sugar cane raw integral, stevia, syrup corn or rice, maple syrup or agave, the concentrated apple juice or grape, amasake or maple syrup.
8) Mayonnaise
Mayonnaise is an egg substitute, light and completely free of cholesterol, in its variant housewife prepared from soy milk and oil sunflower seeds. Its taste is very similar to that of classical mayonnaise, but its content of fat is lower, due to the absence of eggs.
The soy mayonnaise can be used for example as a dressing for vegetable burger, potato salad, sandwiches and rice salads. And 'possible to find on the market a variant of mayonnaise plant, referred to as "mayonnaise rice" and just as tasty. Another alternative to mayonnaise as a sauce for seasoning, and always made entirely from plant is represented by a mustard sauce.
9) Cooking cream
Who want to replace the cream with a common variant of vegetable and lighter can turn to one of the many alternatives on the market, if care is to the ingredients listed on the label. Some varieties of cream labeled "plant origin", but in fact do contain milk or milk derivatives. In the shops of natural products can be found soy cream, rice or oats, all products completely free of milk or lactose, for use as seasoning or for the preparation of fillings in the same way in which it was employed the classic cream .
The vegetable cream also exists in sweet version to be mounted, in the variants coconut, rice or soybean, or it can be made in a manner similar to mayonnaise soy above, using sunflower oil or rice and soy milk sweetened (for example with agave). The cream preparations for salt can also be prepared at home. Find their recipes on our forum.
10) Family Kitchen
The abuse of common salt is increasingly linked by doctors onset of diseases such as hypertension. The salt is an element indispensable to the operation of our organism, but the variety industrial and refined which is on most of our tables, as well as in any restaurant, is not exactly the most healthy option, because the processes of manufacture, which the salt is subjected deprives him of most of the beneficial ingredients in them, making it nothing more than pure sodium chloride.
Fortunately, there are alternatives to common table salt, which is up big, which are represented by the sea salt and Himalayan pink salt, is now available in health food stores that, with a little 'luck even in the supermarket. The variant integral guarantees the presence of magnesium, copper, iron, iodine and other minerals. Other possible substitutes for salt to be used to flavor dishes are spices and herbs such as ginger, nutmeg, pepper, red pepper, chives, rosemary and oregano. And do not forget as an alternative completely natural coming from the gomasio Japanese cuisine, made from the seeds of sesemo organic.
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