02 Oct Egg, Fat and Dairy Alternatives
You can leave the cow in the pasture happily grazing on the green grass mother nature supplies and still have your milk and drink it too! With the growing awareness of dairy allergies, lactose intolerance and greater understanding of species specific milk, more people are turning to the alternatives that are on the market. Because of the increased demand, there are many mainstream dairy-free milks easily at hand.
Nut milks in equal portions such as almond, cashew, and hazelnut can substitute in most recipes. Nut milk that is free of carrageenan is your best choice. This little extra ingredient used in many products can still cause problems. All forms of carrageenan are capable of causing inflammation. Other non-dairy milks such as oat, rice or soy will work as well. However, if your soy milk is not organic it probably is a GMO product.
Any nut milk, soy milk, coconut milk, mashed potatoes, pureed garbanzo beans, pureed cauliflower, pureed tofu, soy sour cream, soy whipping cream, and soy creamer can create a creamy alternative to dairy products.
Nutritional Yeast, garlic powder, and/or chopped walnuts or almonds make great nutritional toppers. Nutritional yeast is a deactivated yeast that has a strong flavor which is described as nutty or cheesy. It contains trace amounts of several vitamins and minerals. Nutritional yeast can also be a significant source of some B-complex vitamins to include vitamin B12.
Soy, rice, and nut based cheese alternatives work great as a healthier alternative. However, make you read the labels, many cheese alternative have casein in it, which is a protein found in dairy that is linked to cancer. Try our Creamy Cashew Lemon Sauce, Nutty Cheese Sauce (recipe below) or just sprinkle on the nutritional yeast.
Dairy-free non-hydrogenated margarine like Earth Balance or Melt work great for spreading. Coconut oil, avocado puree, prune puree, or applesauce can be used for baking. Olive oil, coconut oil, avocado oil, nut oils work wonderful for roasting and frying. Read more on this in Consuming Cooking Oils , What’s Best?
Firm tofu, drained and crumbled is easy to use in place of ricotta.
If you are leaving the eggs in the coop, here are a few substitutions you may use, depending on what type of cooking or baking you are doing.
One egg equals:
- Use 1 ½ teaspoons Ener-G egg replacer plus 2 tablespoons of water to equal one egg. This is a non-GMO powder and contains no eggs or animal protein.
- Bob’s Red Mill egg replacer
- 1 tsp baking powder
- 2-3 tbsp flour
- 2-3 tbsp bread crumbs
- ¼ cup cooked oats
- 2-3 tbsp tomato paste
- 2 tbsp potato starch, cornstarch, or arrowroot
- ¼ cup mashed white or sweet potatoes
- 1 tbsp ground flax seed meal + 3 tbsp water + 1 tbsp oil +1 tsp baking powder + 1 tsp potato or cornstarch
- ½ cup rice or soy yogurt
- ¼ cup applesauce or pureed fruit
- ½ cup mashed banana
- ¼ cup silken tofu blended
- 1 tablespoon chia seeds with 1 cup of water left to sit for 15 minutes
- Vegetable broth
- Liquid from a can of beans or vegetables that was opened
- White wine
- Low-fat liquids such as water or plant milk
- 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes. This is good for 1/2 the fat in a baking recipe.
- 1: 1 ratio mashed banana to fat
Nutty Cheese Sauce
3/4 cup raw cashews
1/3 cup nutritional yeast flakes
1 tsp sea or pink salt
1 cup unsweetened cashew or almond milk
1 clove chopped garlic
2 tbsp tahini
1 tbsp freshly squeezed lemon juice
1 tsp cider vinegar
1/2 tsp mustard
In a high speed blender, combine the cashews, nutritional yeast and salt. Grind to a powder. Add nut milk, garlic, tahini, lemon juice, vinegar and mustard. Blend until smooth and creamy. This can be now heated in a sauce pan or poured over hot pasta or vegetables and mixed into heat. Add more milk if a thinner sauce is desired. Sauce will thicken when it cools.
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