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Try these 10 easy plant-based swaps in all your go-to dishes.
Looking to include more plant-based options in your menu? A plant-forward diet is best for our environment, because it reduces the need for the heavy carbon footprint of animal agriculture โ and itโs what the scientific community recommends for our health, too. That makes a plant-rich diet a win-win! Try these plant-based swaps in your everyday recipes and youโll be going a long way toward helping our planet.
1. Firm or Extra-Firm Tofu (Crumbled) โฆ instead of scrambled eggs or egg salads
Eggs are an easy source of protein, but chicken farming is something weโd like to reduce for a healthier planet. Enter tofu! When you crumble it up, it makes a perfect scramble or a dupe for egg salad.
Preparing it: Just break it up with your fingers or mash it with a fork, then sautรฉ it in a pan with diced peppers and onions and your favorite spices for a quick scrambled egg alternative. Try our simple Savory Tofu Scramble recipe.
You can also mash up with vegan mayo, a little Dijon mustard, green onions, diced celery, and any other of your usual egg salad add-ins. Spread it on bread or sourdough toast and you have a near-instant lunch. No cooking required!
Tip: If you freeze your tofu, then thaw it in the fridge, you can squeeze out all of the excess moisture easily and it makes the tofu more porous and ready to soak up any marinades and spices. It also makes the texture meatier and a good substitute for ground meat, once crumbled.
Buying it: Look for firm or extra-firm tofu for the meatiest texture. We love the Soyganic brand, which has a very fresh, neutral taste that readily takes on other flavors. If you find medium tofu, just throw it in a tofu press or wrap in a towel, place a plate on top to weigh it down gently to remove the excess moisture and make it firmer. (Just Egg or flax/chia eggs substitutes work for scrambles and are also good for baking.)
2. Tempeh (Nuggets) โฆ instead of meat in stir-fries
Stir-fry is a weeknight mainstay and such a great way to increase your veggie intake. Instead of using meat for protein, try tempeh, which is fermented soy beans (or you can just tear firm or extra-firm tofu into rough bite-size pieces and use this prep method).
Preparing it: Tempeh is easy to use and store. Slice up tempeh, toss with a little of your stir-fry sauce and a dusting of cornstarch, then sautรฉ it in a little oil in a wok or nonstick pan over medium-high heat until golden brown and crisp on the edges. Continue by adding and stir-frying your veggies. Finish with more sauce and serve over a bed of rice. You can also try this Tempeh Vegetable Stir-Fry With Ginger Soy Sauce.
Tip: Want to increase the protein content in your stir-fries even more? Throw in a handful of frozen, shelled edamame (soy) beans in the last few minutes of cooking!
Buying it: We love the Lightlife brand.
3. Mock Chicken โฆ instead of chicken strips
Many companies make super-convincing mock chicken strips or chunks that arenโt breaded as nuggets and work as well on a dinner plate or on top of a salad as in a stir-fry or stew.
Preparing it: Just use according to the package directions in your best chicken strip recipes. They wonโt need quite as much cooking time as real chicken, so account for that in your recipe. Try your favorite mock chicken in our Spicy Chickโn Stir-Fry recipe.
Tip: Chop up leftovers to use in a salad or waste-saving fried rice.
Buying it: Lightlife or Daring are two brands we like.
4. Textured Vegetable Protein (TVP) โฆ instead of ground meats
TVP is ready in minutes and makes a really convincing ground beef alternative in chilis and taco filling. Itโs very neutral-tasting and will take on the flavors of whatever youโre making.
Preparing it: Just hydrate the crumbles in a bowl with seasoned hot water or, even better, hot beef- or chicken-flavored veggie broth for even more flavor. Theyโll be completely ready-to-eat once theyโre hydrated, so you can either sautรฉ them briefly or just stir them into whatever recipe youโre using them in and theyโll be done in seconds! Try our recipe for TVP Tacos.
Tip: Toss dried TVP in soups or stews, but just make sure thereโs enough liquid for them to soak up as they rehydrate.
Buying it: Look for a brand that uses non-GMO soybeans. We like Bobโs Red Mill.
5. Plant-Based Ground โBeefโ โฆ instead of (you guessed it!) ground beef
If youโre making a ground meat recipe that needs to hold together, there are many ground beef substitutes these days.
Preparing it: Just season as you would your meat recipes, keeping in mind that they usually already have salt included, and use like you would ground meat. Try ourย Sweet and Spicy Glazed Plant-Based Meatloafย recipe.
Tip: In addition to a block of โmeat,โ you can find burgers and crumbles, so experiment and see what you like for different recipes.
Buying it: Both Impossible (soy based) and Beyond (made from pea protein) brands make excellent products that are ideal for meatloaf, burgers, and meatballs.
6. Chickpeas โฆ instead of tuna salad
We all know about hummus, but chickpeas also make a lovely substitute for tuna in a quick sandwich filling or salad topper.
Preparing it: Smash chickpeas lightly with a fork or potato masher, or even crush them by hand. Try our Easy โTunoโ Salad.
Tip: Add seaweed, like shredded nori or dulse flakes, for a little โfishyโ flavoring.
Buying it: We like the 14-ounce cans, which are small enough to make roughly the amount of salad youโd get from two cans of drained tuna.
7. Lentils and Walnuts โฆ instead of ground meat
Lentils are so versatile, but they are a bit soft to perfectly mimic ground beef. By including some walnuts, youโll add some needed texture and healthy fat.
Preparing it: Just soak 3/4 cup of walnut halves in lukewarm water for 30 minutes, then drain and chop. Combine with a drained, rinsed 19-ounce can of lentils and then fry in a nonstick skillet with your go-to taco seasonings for a fantastic taco or enchilada filling. Or try our Plant-Based Turkish Pasta.
Tip: Small French-style or Puy lentils have a great texture and hold their shape if you decide to cook them from dry.
Buying it: They are very consistent across brands, so choose your favorite store brand for the best value. And choose organic when you can.
8. Portobello Mushrooms โฆ instead of beef on the grill
Portobello mushrooms are meaty and hearty and make a fantastic steak or burger dupe.
Preparing it: Just marinate the raw mushroom caps in a drizzle of olive oil, crushed garlic, a little balsamic vinegar, salt, pepper, and a sprinkling of minced fresh thyme or rosemary for 15 minutes until the marinade is absorbed. Grill, pan-fry, or roast, and serve alongside your classic steak sides, or stack it on a bun with your fave burger toppings.
Tip: Portobellos are big enough to grill, but use a grilling basket or skewers for smaller mushrooms.
Buying it: Look for fresh, firm portobellos with tight gills for the best flavor and texture.
9. Oyster Mushrooms โฆ instead of battered fish or chicken
Torn oyster mushrooms are meaty and full of โumamiโ flavor.
Preparing it: Marinate the raw pieces in plant-based milk thatโs soured with a little lemon juice or vinegar and spices. Then dust in seasoned flour and deep-fry at 350ยฐF until golden brown and crispy. Drizzle with a mix of plant-based honey and hot sauce for the best-ever hot honey chickโn sandwich!
Tip: If you have an air fryer, hereโs a recipe to try.
Buying it: Oyster mushrooms can vary greatly in size, so try to find ones that have a similar size and shape, or tear them into equal size pieces before battering.
10. Cashews โฆ instead of cream
Once cashews are soaked in hot water, they soften and become very creamy, making them the perfect base for all manner of cream substitutes. You can use it in cream sauces or dressings or to drizzle over oatmeal or desserts.
Preparing it: Soak raw cashews for 30 minutes until softened, then drain and blend them up in a high-speed blender with an equal measure of cold water until very smooth for cashew cream thatโs the same texture as heavy whipping cream. Use more water for a lighter cream to use as coffee creamer, or less water plus a splash of lemon juice or vinegar for a great sour cream alternative.
Tip: Add some nutritional yeast to turn your creamy sauce into more of a cheesy sauce.
Buying it: Look for fairtrade nuts for the most ethically sustainable source, such as Beyond the Nut.
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