for Animal Products
growing popularity of vegetarianism and veganism has resulted in an abundance
of soy- and grain-based substitutes for most common animal products consumed
in the traditional American diet. From pizza pepperoni to sour cream, delicious
meat-free and dairy-free alternatives now exist. The following list outlines
many of the alternatives currently available. Some of these substitutes are
stocked by typical supermarkets and grocery stores, while others may be found
only in natural food stores.
- Bacon can
be replaced by plant-based bacon options (e.g. Coconut
- Beef Jerky
can be replaced by a soy- or wheat-based jerky (e.g. Primal
- Butter is
easily replaced by dairy-free margarine. Any brand made with non-hydrogenated
oils is recommended (e.g.. Earth Balance or Spectrum brand).
- Cakes and Brownies
made with dairy-free, egg-free mixes (e.g. Dixie
- Cheese can
be replaced by soy- or rice-based cheese. Be aware that many brands still
contain casein (a milk protein), so read the ingredients list if the package
does not explicitly state that it is vegan. There are also natural substitutes
for Parmesan cheese, such as Parma.
- Chocolate Bars
available without dairy, usually in the form of dark chocolate. Equal
Exchange and Sjaak's
brands are also Fair Trade Certified to ensure fair wages and no child labor
(in contrast to mainstream brands).
can be made without eggs or dairy products. Several brands typically are
available in natural food stores (e.g. Boston
- Cream Cheese
is easily replaced by delicious soy-based alternatives (e.g. Tofutti
or Soya Kaas brands).
- Deli Meats
can be replaced by soy- or gluten-based sandwich slices. Yves
and Tofurky brands are very good and widely available. Shelf-stable
brands exist too, such as Dixie
can be replaced in frying, egg salad, and baking. Mashed tofu combined
with a little turmeric or with a mix (e.g. Tofu Helper or Fantastic
Foods brands) is a nice alternative to scrambled eggs. Tasty
tofu mixes are also available for easy eggless "egg" salad.
Eggs can be replaced in baking too. For each egg, substitute a heaping
teaspoon of soy flour and a tablespoon of water, or slightly
less than a 1/4 cup of applesauce or mashed banana. Prepackaged substitutes
for eggs are also available.
- Gelatin is
a protein obtained by boiling animal bones, tendons, ligaments, hooves,
and/or skin. It is a common ingredient in jellied candies, frosted toaster
pastries and cereals, Jell-O, etc. Alternatives include carrageenan,
agar-agar, fruit pectin, and locust bean gum.
- Ground Beef
can be replaced by healthy soy-based varieties (e.g. Harvest Direct brand), or try TVP.
are easily replaced by soy-, grain-, or vegetable-based burgers. Some
taste very much like traditional burgers,
while others have an original taste of their own (e.g. Dr. Praeger's).
Shelf-stable mixes are available too, such as Harvest
Dogs can be replaced by soy/tofu dogs. Several brands are now
- Ice Cream is
easily replaced by soy- or rice-based frozen desserts. Some brands
are so good that you truly can't tell the difference (try So Delicious or make your own with Temptation Mix).
Also, sorbet is almost always dairy free.
- Ice Cream Sandwiches
and Cookie Sandwiches
can be replaced by delicious soy-based alternatives (e.g. Tofutti Cuties).
can be replaced by similar, gelatin-free products.
and Cheese can
be replaced by a nondairy alternative (e.g. Mac and Chreese
by Roads End Organics)
is easily replaced by eggless or tofu-based alternatives (e.g. Hain
or Nayonaise brands)
- Milk is
easily replaced by soy milk, rice milk, or oat milk. These are excellent
replacements in baking too. There are dozens of brands available and they
all taste different, so find the one that's right for you.
- Parmesan Cheese
can be replaced by a soy-based parmesan alternative (e.g. Parma brand).
- Pizza Pepperoni
is easily replaced by the much healthier soy-based varieties. The flavor
and texture is the same, but without the grease! Try Yves or
can be replaced by soy/tofu sausage (e.g. Viana Snack Sausage or Soysage mix).
- Sour Cream
is easily replaced by a soy-based alternative (e.g. Tofutti Sour
- Whey is
a serum obtained from cow's milk. Soybean whey is a good alternative.
- Whipped Cream/Topping
is easily replaced by a delicious soy-based whipped topping (e.g. Soyatoo).
- Yogurt can
be replaced by soy yogurt. Several brands are now available commercially. You can even make your own non-dairy yogurt with the help of a vegan yogurt starter.
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