Breads, Muffins, Pancakes

Oil

Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce

All Purpose Flour

Use whole wheat flour 1:1 ratio

Egg

Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar

Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high GI

Butter

Earth Balance 1:1 ratio

Shortening

Earth Balance Shortening sticks

Cookies/cakes

Oil

Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce

All Purpose Flour

No great substitute – can try whole wheat pastry flour

Egg

For cookies only - Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar

Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high Glycemic Index – use with caution

Butter

Earth Balance 1:1 ratio

Shortening

Earth Balance Shortening sticks

Soups, Sauces or Gravies

All Purpose Flour or Quick Flour

No substitute

Butter

Earth Balance 1:1 ratio or try with less

OR Butter Buds

Sugar

Honey

Agave Syrup

Milk

Plain flavored soy milk, rice milk or almond milk

Cream

Silk soy creamer – Plain

OR Soy milk with flour to thicken

Beef or Chicken broth

Vegetable broth

OR Chicken-style or Beef-style broth

Salad Dressings

Oil

Use oil substitute (recipe follows)

OR Cut oil to ¼ recipe and add water , wine and/or vinegar

Sugar

Honey

OR Agave Syrup

OR Pureed fruit

Dressings or Dips

Mayonnaise

Pureed silken tofu with a little lemon, honey and garlic

Sour Cream

Pureed silken tofu with a little lemon and garlic

Casseroles - Fillings

All Purpose Flour or Quick Flour

No substitute

Butter

Earth Balance 1:1 ratio or try with less

OR Butter Buds

Sugar

Honey

Agave Syrup

Milk

Plain flavored soy milk, rice milk or almond milk

Cream

Silk soy creamer – Plain

OR Soy milk with flour to thicken

Beef or Chicken broth

Vegetable broth

OR Chicken-style or Beef-style broth

Casseroles - Toppings

Oil

Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce

All Purpose Flour

Use whole wheat flour 1:1 ratio

Egg

Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar

Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high GI

Gravies

See recipe below

Quiches

Egg

Mashed or pureed tofu with tumeric for color

Crust

Use whole wheat flour in place of All Purpose Flour

Use Soy milk in place of cow’s milk

Use Earth Balance Shortening in place of shortening

Try going crustless – think of it as a frittata

Meats

Ground beef or chicken

Textured Vegetable Protein (TVP)  with “beef” flavoring

Crumbles – freezer section

Cutlets

Sliced Seitain

Diced beef or chicken

Soy Curls

TVP chunks

Beef or Chicken strips

Soy Curls

Meal Starter – freezer section

Luncheon Meats

Mock “Ham” Salad

Tofu “Egg” Salad

Hummus

Mock “Chicken” Salad

Dairy

Ricotta cheese

Blended tofu with lemon, garlic, honey and basil

Slices

Veggie slices

Tofutti slices

Shredded

Grate a bar of vegan cheese

Veggie shreds

Cheese sauce

White sauce with shredded vegan cheese added