10 VEGAN ALTERNATIVES TO MEAT, EGGS AND DAIRY

By Yasmina Cherquaoui – Yoga Instructor and Founder – Ready Steady Glow

Fancy trying some vegan cooking but not sure where to start or perhaps you need some inspiration for alternatives you can use to replace animal products. We have put a list of 9 items below that you can try to increase your vegan repertoire. You don’t ever have to miss dairy or meat products again! 

1. CHIA SEEDS

 These little black seeds are full of omega 3 and antioxidants, they are also a great replacement for eggs in baking. Soak a teaspoon for each egg in water (double the amount of water to chia seeds) until they become gelatinous and let them soak over-night (or a minimum of an hour). Add to add baking recipe to bind your ingredients.  

2. AQUAPHABA

The water from chickpeas – no I have not lost the plot! This is another magic replacement for eggs and particularly perfect for baking. You can whip up anything from a vegan mayo, meringue or chocolate mouse. The list really is extensive so if you are vegan or have an egg allergy, give it a try – I know it doesn’t sound particularly inspiring but it is, trust me.

3. MUSHROOMS

Mushrooms have a naturally meaty texture and are a great replacement for red meat. You can experiment with different types of mushrooms. Portobello mushrooms are great cooked as ‘ribs’ and shitake mushrooms have a texture which lends itself to things like kebabs.

4. COCONUT MILK

This has a lovely mild flavour and is brilliant at replacing cream in dishes, particularly great in curries, soups, baking and yoghurt. 

5. BANANA BLOSSOM

This is the actual flower of the bananas and when used in cooking has a very tender, fleshy and flakey texture giving it a similar consistency to fish.  Making vegan fish and chips from battered banana blossom is one of the latest crazes.

6. JACKFRUIT

Originally from Asia, you can buy it as the whole fruit or is readily available in tins. It has become a lot easier to get as big supermarkets are starting to stock it.  Jackfruit does not have a strong taste so works really well in currys replacing chicken or try in a breadcrumb as a nugget or burger. KFC eat your heart out!

7. NUTRITIONAL YEAST

Not the same as the yeast used for baking or brewing, this yeast is high in protein and B vitamins. The benefits are said to range from lowering cholesterol to protecting the body from free radical damage. Luckily it also has a cheesy, nutty taste so is great as a parmesan replacement in things like pesto, sprinkled on top of pasta or added to soups – experiment, it comes in flakes so you can pretty much add it to anything! 

8. NUTS

Pretty big category,  there are sooo many great things you can do with nuts! Cashew nuts are creamy so can be used in sweet recipes instead of cream or cheese in a ‘cheese cake’ or in savoury dishes like mac and cheese. Walnuts can be minced and added with something like mushrooms to make ‘mince meat’. You can make alternative milks easily and will be much better than the majority of the store bought ones that have added preservatives and quite often sweeteners too. It will also work out much cheaper as most of the store bought cartons have less than 2% nuts – the majority is water! 

9. AVOCADO

Already a favourite with most vegans and non vegans but you know you can do so much more than put it on toast! A nutritional power house, you can make a delicious decadent chocolate mousse, use it for icing cakes, add to pesto and salad dressings to make them lovely and  creamy.  

10. MILK AND DAIRY FREE OPTIONS

There are so many dairy alternatives out there now that you really won’t feel like you’re missing out if you swap to them. Milk alternatives include soya, almond, oat and coconut milk. You can also get soya based or coconut based yoghurts and ice cream, as well as a range of vegan cheeses.

These are just a few alternatives you could try if you’re looking to reduce your meat or dairy intake. I leave you with a delicious recipe using jackfruit: Vegan Pulled Jackfruit

About the Author:

Yasmina is a qualified Nutrition and Health Coach, having studied at the Institute of Integrated Nutrition. She has run nutrition and yoga retreats in the UK and abroad. Aside from coaching clients to become their happiest and healthiest selves, she works for Jason Vale, The Juice Master, at his Retreat Hotels managing the retreat and teaches yoga and meditation.

She assists on yoga teacher trainings running nutrition modules as well as posture clinics. She is founder of Ready Steady Glow, providing those who are short on time, with knowledge, support and a range of holistic wellbeing packages including superfuelled food  – to help clients glow inside and out.

You may also enjoy reading: BEGINNERS GUIDE TO A WHOLE-FOOD PLANT-BASED DIET