PLANT-BASED

SUBSTITUTIONS
Replacing butter, eggs, and other foods can seem daunting. Thankfully,
there are some fantastic substitutions available. Although some may
seem counterintuitive, don’t be afraid to give them a try. With a little
time and practice, your taste buds will be as happy as your health.

Extracted from the cookbook From Plant to Plate: Diabetes Edition

Just follow this basic formula: When a recipe calls for __________, use _________ instead.
For example, when a recipe calls for meat, choose any one of the following substitutions. You can also use
some of our recipes as substitutions! Be sure to check out the sauce section.

Meat Condensed Milk

* Tofu * Canned coconut milk (note: coconut milk does
* Mushrooms not give food a coconut flavor, just a creamy
* Seitan (wheat gluten) taste, color, and texture)
* Eggplant
* Beans Eggs
* Tempeh
* 1 tablespoon ground flaxseed and 2 ½
tablespoons water = 1 egg (combine and let sit
Meat Broth for a 5 minutes before using)
* Vegetable broth * ¼ cup applesauce = 1 egg
* Vegetable bouillon cubes, prepared as * 1 overripe mashed banana = 1 egg
directed

Heavy Cream
Butter * Canned coconut milk: Put a can of coconut
* Non-hydrogenated margarine, milk in the fridge for 48 hours. Open, and use
like Earth Balance just the solidified top layer.
* Coconut oil
* 1/3 cup extra-virgin vegetable oil = one stick

of butter Milk
* Soy milk
* Almond milk
Buttermilk * Rice milk
* Mix 1 cup soy milk with 1 teaspoon apple cider * Oat milk
vinegar or lemon juice. Then, let the mixture * Coconut milk
sit until it separates. * Hemp milk
Cheese
* Crumbled tofu in place of cottage cheese or
ricotta cheese.
* Nacho Cheese-Style Sauce (From Plant to
Plate: Diabetes Edition, p. 247)
* Nutritional yeast flakes

Mayonnaise
* Vegan mayonnaise: Available in canola oil, ex-
peller-pressed canola oil, grape seed oil, and
organic expeller-pressed soybean varieties.

To find out more about the cookbook

Refined Sugar visit lifeandhealth.org/store.
* Dried fruit or applesauce can often substitute
for refined sugar in baking. For recipe
examples, check out the dessert section at
brendadavisrd.com.