Alternatives and substitutes

When it comes to a vegan diet there are various healthy alternatives to meat and dairy products which not everyone knows about.

Vegan substitutes to animal-based products are the following

Alternatives to meat

(Tofu)

(Tempeh)

(Seitan)

(Sweet lupins)

Alternatives to Eggs

(Egg powder)

(Starch and flour ex. carob flour)

(Chia and flaxseed)

(Silken tofu)

(Fruit puree ex. apelsauce)

(Vinegar and soda)

Alternatives to dairy products

(Nut milk, grain milk & soy milk)

Cheese

(Cheese)

Made on the basis of soja, cashew or a combination of starch and plant-based oil

(Yeast flakes)

(Margarine)

Preferably from rapeseed oil. The ratio of omega-6 to omega-3 fatty acids is particularly favorable here (around 2: 1)

(Vegan butter)

(Vegan yoghurt)

Vegan yogurt is mostly made from soy, but there are also varieties based on almonds, oats, lupins, rice, coconut or hemp

(Quark)

Made from the milk of soybeans, almonds or cashew nuts. Vegan quark is usually mixed with probiotic bacterial cultures, which gives it a sour taste

(Cream)

Plant-based alternatives to cream are made on the basis of various ingredients such as soy, spelled, almonds, oats, rice as well as coconut milk

(Buttermilk)

Vegan buttermilk is made of plant-based milk and vinegar

(Crème fraîche)

Mostly made from soy milk and sometimes from cashew

(Mascarpone)

Based on either cashew or almond milk

(Pudding)

Made of plant-based milk and flour

Honey

(Concentrated juices)

Type of concentrated juices: agave syrup, fruit syrup, maple syrup, sugar beet syrup, dandelion syrup, spruce, fir or pine syrup, date syrup, carob syrup, spelled, rice or yacón syrup

(Table sugar)

(Low-calorie sugar alternatives)

Low-calorie alternatives to suger are: coconut sugar, date sugar & birch sugar

(Sugar-free alternatives)

The healthiest of all alternatives to sugar are stevia, erythritol and sukrin as they have 0-kalories and therefore do not spike the bloodsugar