Substitutions Page

Although it is always best to avoid animal products altogether if you prefer the “real” stuff, buy organic instead!

Eggs (Each is the equivalent of one egg.):

3 tbsp. Flax Eggs, good for baking needs (in Miscellaneous Recipes)
1/2 banana, good for baking sweet items
1/4 c. soft tofu, liquefy in a food processor, good for “scrambling.”*
3 tbsp. applesauce, for sweet recipes

Milk:
Soy milk, vanilla soy milk is my personal favorite.
Coconut milk
Rice Milk

Yogurt, cream cheese, whipped cream, and sour cream:

Soft or medium tofu blended in a food processor with sweeteners or spices to approximate the correct taste. Tofu will be a bit grainier in texture than the real thing, but if dairy is a problem, tofu is a good substitute, plus it has very few calories and adds protein to your diet.

Mayonnaise:

Spectrum makes an organic mayonnaise for those who like the real thing. You can also get “vegan” mayonnaise that has zero fat and a small bit of protein in the tofu section. I eat and like both.

Butter:
Soy Lecithin spread (Sold in the butter section as “Vegan Butter.” One good brand is Spectrum. It tastes like real butter to me.)
Flax oil, for toppings
Vegetable shortening, for baking
Applesauce, for baking

Cheese:

Although the “vegan” cheeses out there are typically not great to eat alone, they work well in recipes. Buy organic cheese if you will be eating it by itself.
*Tofu comes in soft, medium and firm varieties, be sure to read the label. Before using tofu, let it drain in a colander for 5-10 minutes to remove excess water. Store unused tofu in an air-tight container filled with enough water to cover the tofu. When the tofu begins to smell “beany” or the water becomes cloudy, it is time to throw it out.