SUBSTITUTE TEACHING.

Yesterday I had a lovely morning in the Wise Bean cafe (ahem, see yesterday’s HEART OF STEELcity post!) with my buddies, and one friend that recently lost a bunch of weight by following a very specific weight loss program said she’d like to try using dairy substitutes when she starts eating “real food” again. She’s not vegan or vegetarian, but has found that the way her body feels and reacts to her eating dairy is, well, negative.

That got me thinking about today’s post. Once I said the blatantly obvious, “Low fat soymilk!”, I had a flood of other simple switches for healthier, animal-free (and thus, entirely cholesterol-free) alternatives for cooking.

For a CREAMY texture: Try nuts, like raw cashews – but be wary of added fat if you are looking to lose weight. Great Northern beans (white beans) also have a very mild, almost neutral flavor that help to thicken soups when pureed. And of course, silken tofu.

If you aren’t familiar with different kinds of tofu, silken tofu is sold off the shelf in an aseptic box as it doesn’t need to be refrigerated. If you’re making a soup, sauce, or salad dressing the “soft” kind will thicken it and also add protein. It’s neutral in taste, so you get all the creamy texture you want without any fat of a heavy cream! For things like desserts or pies, try “firm” or “extra firm”.

Healthy/Healthier Sandwich CONDIMENTS: Fat is tasty. It just is. That’s why so many people like mayonnaise – it’s just oil and raw eggs  whipped together. (Sorry to freak you out if you didn’t already know that!) If you want to keep the fatty, creamy mayo taste and feel, consider switching to Vegenaise. This stuff is freaking delicious. Even people that don’t like mayo love it! It’s not exactly low-fat, but it’s free of dairy, eggs, refined sweeteners, etc… It is sold in the refrigerated section of the “health food” department at your local store.

Other great options for sandwiches and veggie burgers are: hummus, something you buy pre-made or make your own with hummus-style spread by blending beans of your choice with garlic, onion, herbs, or spices. You can also make a homemade pesto-type spread with herbs or green veggies blended with nuts and garlic.

Replacing EGGS in Baking: These are great alternatives for people looking to lower their cholesterol (the yolks of eggs are little yellow orbs of that stuff!), or just use better alternatives. Eggs are a binding ingredient, so depending on what you’re baking, you achieve similar results by using fruits like mashed banana (this is AMAZING in muffins and pancakes!) or mashed avocado. Applesauce is a common replacement when you can have a more wet batter, or you can buy Ener-G egg replacer - white powder that looks like baking soda that you mix with some water. But one of the healthiest and best egg-alternatives is ground flax seed.

It’s best to buy whole flax seeds (you can sometimes find them in bulk bins at the store), and grind them in a coffee grinder or equivalent. Grind 1 Tablespoon of flax seeds, transfer to a bowl and add 3 Tablespoons of water. When you whisk it or mix with a fork, it will become goopy and sticky and this will replace 1 egg. This is best use for things that aim to taste whole-grainy, as flax seed has an earthy, nutty flavor.

un-TUNA Sandwiches: If you like cold, meat-based salads like tuna or chicken salad, you can create very similar vegan salads! You can use all the seasonings you’d normally put in the tuna salad, use Vegenaise instead of mayo, and the filling can be mushed chick peas! Just mush a can of chick peas into a bowl and it will make that “meaty” texture! Or, try using textured vegetable protein (TVP), which is small dehydrated pieces of soy flour that has been pressed and formed into little chunks. If you’ve ever used “fake ground hamburger”, imagine that but without the flavor added. Once rehydrated, a flavorless food that takes on the flavor of whatever you mix it with.

You can also try crumbled tempeh. Tempeh is a thick cake-like food made of pressed soy and grains that has been fermented. Don’t let the f-word deter you! It has absolutely wonderful texture. It can be cut in cubes for a stir fry, sliced thin to make tempeh-bacon, or crumbled up for a sandwich filling. If you like grainy, textured artisanal breads, you’ll love this. It’s best to steam the tempeh for about 10 minutes before you use it to remove any bitter flavor.

Sugar-Free SWEETNERS: The problem with sugar isn’t so much that the one teaspoon you add to your coffee will hugely effect your health – a teaspoon only has 16 calories – it’s that huge amounts of sugar are put into EVERYTHING (processed foods), often in the form of high fructose corn syrup. If you aren’t eating many whole foods, chances are you are consuming a surprising amount of sugar from places you wouldn’t expect.

Agave Nectar has been getting rock star treatment as a great sweetner alternative. It’s sweeter than sugar, so a little goes a long way, and has the consistency of a thin syrup. It’s made from the agave plant (same as tequila! woo hoo!) and doesn’t cause a spike in blood sugar levels. It does have about 60 calories in a Tablespoon, similar to white sugar but obviously less refined and processed. You can also use brown rice syrup which is more mild than agave nectar, but it does cause blood sugar to spike so it may not be great for diabetics.  Maple Syrup (the REAL kind, not Aunt Jemima’s – no offense to her) is a better alternative than honey as it is much lower in calories, and is a great source of manganese and zinc!

Please feel free to comment with some of your favorite substitutions!

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6 thoughts on “SUBSTITUTE TEACHING.

  1. Your info about how to grind flax seeds is so helpful! I always see ground flax seeds listed as an egg alternative and hear about how good they are for you, but could never find them “ground” at the store, and for whatever reason, I was kinda scared to do it on my own. Thanks to this post, I feel totally prepared to do it!

    • That’s great Colleen! If you can find flax seed in a bulk bin, just get a little so you can try it at home. As called for, you only need a teaspoon (and the water) for 1 egg equivalent, so even if you try and it doesn’t go as planned, it shouldn’t cost you more than a few cents!

  2. For veg people who, like me, are leery of eating too much soy, I’ve noticed that most grocery stores in the LV have been carrying two really awesome and low-calorie alternatives to soy milk: unsweetened Almond Dream (refrigerated) which has a ridiculously low 45 calories per cup–even the unsweetened vanilla version only has 60–and unsweetened “Soy Delicious” Coconut Milk (refrigerated), which has 60 (though it does contain some fat) and is superb for adding richness to soups, sauces, puddings. I’m plotting to use it for homemade ice cream just as soon as this cold snap ends!

    • Good call, Christianne! Almond milk is DELICIOUS. I usually have soy on hand as it can be found at even the not-as-fancy supermarkets, but every now and again I like to mix it up. Have you ever tried to make your own almond milk? I have not, but think I’ll add that to my “try this soon” list!

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