Substitutes for a plant-based diet
How to substitute the meat and fish in a vegetarian diet? And the milk, cheese and eggs?
Submitted by our nutritionist Inês Panão
Milk and derivatives
Vegetable drinks (oats, rice, almonds, coconut…). They should not have added sugar, so always read the ingredients list.
Yoghurt based on soy, rice, oats, almonds, coconut
Also, without added sugars and therefore in most cases the natural ones are more interesting.
You can also check the ingredient list.
Cheeses can be replaced with vegan options and there are alternatives on the market every time.
In addition, it is possible to make recipes based on nuts or soy.
Cream can be replaced by versions based on soy, rice, almond. Analyzing the label for those with lower fat and salt content.
And how do I do with the egg?
Eggs are an excellent food not only for their nutritional richness. But also, because they are the basis of many recipes. And on a vegan diet it's possible!
Chia and flax seeds
Chia and linseed seeds when added to water increase in volume and create the consistency of egg white.
To spread on bread
No idea what to spread on bread besides butter and cold cuts?
A vegan diet can be very varied:
For a change from butter, there is always a version in vegetable cream, but even more interesting from a nutritional point of view are nut pastes / butters, such as peanut, almond, cashew… they must be made 100% from dried fruit, no added fats, or sugars.
An excellent source of protein for bread is grain-based humus. In the original recipe, you can also add other ingredients and make, for example, beetroot hummus, roasted pumpkin or spinach.
You can also make a similar recipe based on lupine (a very common legume in Portugal).
In addition, vegan spreads can be made, based on tofu and vegan cheese spread.
Of course, avocado could not be missing. a vegetable fat source is a very practical option.
How to replace meat?
The protein in a vegan diet depends mainly on legumes. But I don't know if you've heard of Jaca. Well, this tropical fruit has a texture very similar to shredded meat and can be seasoned in the same way. Not to mention that its seeds can be used as a savory snack.