Healthy Substitutions

At That's Vegetarian we are encouraging healthy eating and one way is to incorporate one vegetarian meal a week. Another way is to use substitutions to lower the fat and cholesterol in recipes.

Here is a list of some common that you can substitute with healthier and/or vegan alternatives.

Calls For	Substitution
Beer (1c)	Mushroom stock for heavy beer (1c) Non alcoholic beer (1c) Vegetable stock or ginger ale for lighter beer (1c)
Butter (1c)	Avocado (1c) (In baked goods, substitute 1/2 the amount of butter, plus reduce temperature by 25% and Increase baking time)** Margarine (1c) Vegan butter (1c) Vegetable oil (3/4c)
Buttermilk (1c)	Soymilk (1c) + lemon juice (2T), let sit 5 minutes
Egg (1) Leavening	Apple cider vinegar (1T) + Warm Water (1T) Baking powder (1T) + Oil (1T) + Warm water (1T) Baking powder (1T) Soymilk (1/4c) + Lemon juice (1T)
Egg (1) Binding	Applesauce, pureed banana, squash or pumpkin (1/4c) Avocado (2T – 1/4c) (Good for custards) Ground flax seed (1T) + Water (1/4c), let sit for 5 minutes. Pureed tofu (3T) + Cornstarch (2T) (Good for quiches and custard pies.)
Gelatin – powdered (1T)***	Agar-agar  (2t) (Seaweed)  (See package for instructions) Arrowroot (Tuber)                                       Carrageen (Seaweed) Guar gum (from East Indian seed)             Kudzu (Tuber) Pectin (Plant walls)                                     Xanthan gum (from corn)
Ground Beef (4oz)	Tofu (4oz) – frozen then thawed, squeeze water out and crumble
Heavy Cream (1c)	Evaporated milk (1c)
Mayonnaise (1t)	Avocado (1t)
Milk – Whole (1c)	Fat-free/nonfat/skim milk (1c) + unsaturated oil such as safflower or canola (1T)
Milk (1c)	Soy, almond, or coconut milk (1c)
Oil (1c)	Applesauce/fruit puree (1c)
Ricotta cheese (1c)	Mashed soft or silken tofu (1c) + lemon juice (1/4t)
Sour cream	Avocado                         Fat free sour cream or plain yogurt
Sugar	In most recipes, you can reduce the sugar by 25% with minimal effect. Add fruit – banana, raisins, cranberries, apple sauce, and prunes for a more natural source of sweetness.  Use fruit zest or vanilla for extra flavor. Stevia or Splenda (Follow the instructions on the package) Honey               Molasses             Brown Sugar
Wine (1c)	Fruit juice mixed (1c) + 2 t vinegar                   Non alcoholic wine (1c) Vegetable or mushroom broth (1c)                   Water (1c)

Read more:

**http://www.californiaavocadosdirect.com/13/use-avocado-as-a-healthy-butter-substitute.aspx

***Follow the instructions on the package.  This link helps guide which substitution you should use based upon what you are creating: http://www.wikihow.com/Find-Gelatin-Substitutes-for-Vegetarians

http://glutenfreegoddess.blogspot.com/2009/05/vegan-g-free-baking-cheat-sheet.html#ixzz1jUEPUtTH

http://www.vegetariantimes.com/resources/ingredient_sub_list/

http://allrecipes.com/howto/common-ingredient-substitutions/

http://www.savvyvegetarian.com/vegetarian-cooking/vegan-baking-substitutions.php

http://homecooking.about.com/library/archive/blalcohol6.htm

http://recipes.howstuffworks.com/low-sugar-baking-tips.htm

Healthier and Vegetarian Substitutions for Cooking and Baking Printable Sheet

Cheese Stuffed Fakin' Wrapped Dates

First and foremost, thank you for your support.  It's time to be thankful and show our appreciation.  What better way than to one, say it, and two, make some yummy food.  Here is a creative appetizer for the holiday season. I had this at a restaurant, came home and figured out how to make my version of Fakin' Wrapped Cheese Stuffed Dates. It was a simple appetizer to create an ohhhhh sooooo tasty!!!!!!!!!!!!

The easy part is which fakin’ to use. Morningstar Breakfast Strips are my favorite meat substitute. I do try to limit the amount of processed food but I just can’t forgo this one. The strips do contain dairy byproducts and most “veggie” cheeses also contain dairy byproducts. That makes it difficult to make this a vegan dish. You can check out other “fakin’” products but can’t say I like the way they taste.

Then it gets increasingly challenging. Which cheese? I did a taste test with sharp and medium cheddar, Brie, Gorgonzola, pepper jack, and Parmesan. The sharper the better for my taste, but use whichever you prefer. (See note above about “veggie” cheeses.)

Lastly, the dates. An old Arabic legend tells of the Date palm's creation: "After God had finished molding Man from Earth; He took the remaining material and shaped it into a date palm which he placed in the Garden of Paradise". * Dates are full of vitamins and minerals including manganese, potassium and copper. They are a heart healthy food. It is the only naturally dried fruit. There are hundreds if not thousands of types of dates. The most common are Medjool, deglet noor, and honey dates. I have had them all, ahem those three, and they are yummy!!!

Putting all of these ingredients together creates a savory, sweet, salty, creamy, smokey taste of heaven. Visit That's Vegetarian's website, blog , and YouTube channel for more information, videos, and recipes!!  You'll find yourself saying "That's Vegetarian?!"  

Fakin’ Wrapped Cheese Stuffed Dates

10 Dates

10 Strips of Morningstar Breakfast Strips (aka Fakin’)

A few ounces of Cheese of choice (I prefer Gorgonzola or Parmesan)

Preheat oven to 350F.  Cut dates in half lengthwise.  Remove pit if there is one. Stuff with sliver of cheese.  Wrap with 1/2 Morningstar Breakfast Strip.  Stick with toothpick to keep strips in place.  Place on parchment paper or silicon-coated pan. Bake at 350 for 15 minutes.  Enjoy hot or room temperature.

Prep time: 15 min 
Cook time:  15 min
Serves 5, 2 each
Difficulty level: Easy
(5pp)
Fakin' Wrapped Cheese Stuffed Dates Printable Recipe

Pear Crisp

Fall fruits make great pies, cobblers, and crisps. I chose the CRISP option to keep it lower in fat and calories although I do have an awesome crust recipe.  (To be shared at a later date :).)  This is another fun texture recipe.  Big or small pear slices.  The crumbly top.  The sweet and tart of the fruit and lemon juice.

I used pears but you can use apples, berries, or a combination of fruits.  The fall is perfect for pears, apples, cranberries, persimmons, and almonds.  This recipe is not very sweet.  You may want to add more maple syrup or sugar if you want it sweeter.  Maple syrup is an excellent source of zinc and manganese. 

The "crisp" part is nice and light.  You can make as much or as little as you like and use dairy free spread or butter.  Your choice!!  Oats provide a great source for fiber, selenium and manganese.  This is an easy recipe to add a little bit of flax to for those added benefits.    Flax is rich in fiber, minerals and vitamins ~ Magnesium (nerve transmission)*, Phosphorus (formation of cells)*, Copper (iron absorption)*, Thiamin (energy)* and Manganese (cell regeneration)* to mention a few.  (Funky Flax Facts) 

Watch the video, print the recipe, prepare any one of the dishes and you'll find yourself saying "That's Vegetarian?!"

*Read on...Harvard Help Guide and Healthy Check Systems

Pear Crisp ~ Vegan 

Topping

1c      Quick Rolled Oats

1/3c  Brown sugar

1/2c  Whole wheat flour

1T      Flax seed meal

1t       Cinnamon

1/2t    Nutmeg (Or 1-1/2t Pumpkin pie spice)

1/4c   Butter or margarine (VEGAN)

Filling

8c      Pears (approx 11 pears), quartered lengthwise and sliced*

Juice from one lemon

1T      White flour

1t       Cinnamon

1/4c   Maple syrup

Spray 8” pie dish with vegetable oil. Set aside. (Or use ramekins or lined cupcake tins for individual servings) Preheat oven to 350F.

Combine sliced pears, lemon juice, white flour, cinnamon, and maple syrup. Pour into prepared pie dish.

In same bowl, mix dry ingredients of topping - oats, brown sugar, flour, flax meal, cinnamon, and nutmeg. Add cold butter (or margarine) and mush together with hands until crumbly. Spread evenly over filling.

Bake for 30 minutes or until filling is soft when pierced with a fork. If topping gets too dark, cover with foil.

* Substitute apples, plums, peaches, rhubarb, berries, etc or a combination of a few.

 Pear Crisp Printable Recipe 

BevMo 5cent Sale Wine Pairing Challenge

Getting in at the last minute to provide you with wine Pairings for the BevMo's 5 Cent Sale with the recipes from That's Vegetarian from July on, the last time we did the pairing.  The sale is great, buy a bottle at regular price and the second one is just 5 cents!!  Bummer BevMo is in California and Arizona but you can order online!  Please send me the the name of the wine store in your area when they have a sale like this and we'll be happy to do the pairing for you!

To watch the video, click on Video.  To print the recipe, click on Print. 

Recipe	White	Red	Pink	Splurge
Mango Lime Coleslaw Print	Loredona Riesling '10	Crucillon Garnacha
Baked Falafel Video  Print	Guenoc Sauvignon Blanc Lake County '10	Buscado Garnacha '10		Gruet Pinot Noir '08
Watermelon Mint Print	Canals & Nubiola Cava Brut	Crucillon Garnacha		Luisi Moscato d'Asti '10
Gazpacho Video  Print	Terre dei Sicani Fiano '08	Trumpeter Malbec '09
Caprese Skewers Print	Chateau de Brandey Bordeaux Blanc '10	Trecipressi Chianti '09		Da Vinci Chianti Riserva '06
Vegan Ceviche Video  Print	Chateau de Brandey Bordeaux Blanc '10	Buscado Garnacha '10		Keenan Chardonnay '08
Stuffed Peppers with Peaches and Mango Print	Les Pierres Blanche Macon-Villages '10	Fog Head Pinot Noir '09	Bonterra Rose '09	Dahlia Pinot Noir Reserve '09
Mediterranean Summer Grain Salad Video  Print	Little Black Dress Pinot Grigio '09	Trumpeter Malbec '09		Buena Vista Pinot Noir '07
Baked Stuffed Zucchini Video  Print	Les Pierres Blanche Macon-Villages '10	Baroncini Chianti '08		Enrico Serafino Roero Nebbiolo
Banana Bread Vegan Video   Print	Gen 5 Chardonnay '10	Unruly Red '09

Enjoy making the dishes and pairing the wine.  Check Facebook and Twitter for wine pairing updates to previous recipes through the end of the week for the 5cent sale.  Please share your feedback on  , , and and subscribe for exciting updates and information! 

Go to That's Vegetarian and watch one (or all) of the recipe videos, print the recipe(s), and prepare any one of the dishes.  You'll find yourself saying "That's Vegetarian?!"

Udder Choices Besides "Milk"

That’s Vegetarian – Udder Choices Besides “Milk”

The hot topic these days seems to be what “milk” alternative is best.  The selections include cow’s milk, soy milk, almond milk, hemp milk, coconut milk, and rice milk, to name a few. People seem to have different reasons for which they choose.  Some stick with cow’s milk because that’s what they know.  Some find the other alternatives are better because of lactose intolerance, possible hormone additives, and/or being vegan, to name a few.  

According to Kristen Rindress, R.D., cow’s milk is beneficial because of the numerous nutrients it provides ~ calcium, protein and Vitamins A, B12 & D.  Soy milk is the closest to cow’s milk in the amount of protein and the added nutrients usually provide the additional vitamins and minerals.

With all the alternative milk beverages, it is really important to read the labels.  They are all different with flavors, sugars, vitamins, minerals, fat and additives.  A brief summary is provided but READ THE LABELS, every brand is different and within the brand there are different products with different compositional make up.  Here is a side-by-side comparison to hopefully help put the data in perspective for you.

Printable Milk Alternative Table

“What do they taste like?  What can I use then instead of dairy?”  Well, I’m glad you asked. Here you go:

• Soy Milk~Plain unsweetened is rather bland.  You can buy flavored and sweetened soy milk, but that will increase the calories and sugars.  Good in savory dishes.  Many use in coffee and cereal too.
•  Almond Milk~Creamy, rich and slightly nutty.  Good in smoothies, coffee and cereal.
• Coconut Milk~Thick, creamy, coconut flavor.  Good in coffee, tea, pudding, smoothies, and oatmeal.
• Hemp Milk~Nutty, earthy.  Good in potatoes and baked goods.
• Rice Milk~Light, watery, sweet.  Good in desserts, baked goods, pancakes and French toast.

I provide the information; it is up to you to choose which alternative works best for you!!!

Browse our previous blogs for information, recipes and video links.  Prepare any one of the recipes and you'll find yourself saying "That's Vegetarian?!"

Label Resources:

Nutrition Data Self - Non Fat Milk 

Nutrition Data Self - Goat Milk 

Almond Breeze 

Silk Pure Coconut 

Nutrition Data Self - Coconut Milk 

Living Harvest Hemp Milk 

Rice Dream Rice Milk 

Other Resources:

http://www.nakedfoodcooking.com/nutrition-milk-milk-substitutes/ 

http://vegetarian.about.com/od/vegetarianvegan101/f/MilkSubstitutes.htm 

http://factoidz.com/soy-almond-coconut-and-rice-a-comparison-of-dairy-milk-alternatives/ 

http://nutritiondiva.quickanddirtytips.com/which-non-dairy-milk-is-best.aspx 

http://www.veganbaking.net/vegan-baking-articles/product-reviews/five-types-of-non-dairy-milk-reviewed.html 

http://www.wisegeek.com/what-are-some-milk-substitutes.htm 

http://www.myhealthnewsdaily.com/milk-cow-goat-rice-almond-soy-nutrition-comparison-1668/ 

http://www.theecologist.org/green_green_living/food_and_drink/847876/top_10alternatives_to_cows_milk.html 

Women's Health, September 2011

Caprese Skewers

A caprese salad is light and refreshing.  Putting it on a skewer makes it a fun appetizer or snack!!   Summer is the best time to make the caprese skewers because of the fresh grape or cherry tomatoes you can get from your own garden or your local farmers’ market.  Use good extra virgin Sal y Pimienta avocado oil or extra virgin olive oil and balsamic vinegar to add to the intensity and flavor of the dish.

5 skewers (no need to soak the wood or bamboo ones since they will not be grilled)

20 grape or cherry tomatoes

20 fresh mozzarella balls, if they are larger balls, cut them in half or smaller

20 fresh basil leaves

Sal y Pimienta avocado oil

Balsamic vinegar

Fresh ground pepper

Grab a skewer. Grab a tomato, stick it on the skewer.  Grab a basil leaf, stick it on the skewer.  Grab a mozzarella ball, you guessed it, stick it on the skewer.  Repeat 3 more times ~ T~B ~M /T~B ~M /T~B ~M

Lie skewers on a plate.  Drizzle with olive oil and balsamic vinegar plus a few turns of fresh cracked pepper. Pick up and enjoy!!! 

Prep time: 10 min

Serving size: 1 skewer

Servings: 5

PP: 5 

Eggplant Zucchini Parmesan Napoleon

As much as I love to cook (and eat!), occasionally I'm excited to discover things I still don't know.  I described my healthier version of Eggplant Zucchini Parmesan I was making for the show to a friend.  She then informed me that it was more like an Eggplant Napoleon.  Learn something new everyday!

Many people will salt the eggplant first in order to draw out some of the moisture and to remove the bitter flavor. Let it sit for about 30 minutes, rinse and pat dry before cooking.  I don't always do that and find the eggplant tastes just fine.  Some people will cut off the skin too.  Find what works for you.

Prepare the Eggplant Zucchini Parmesan Napoleon and you'll find yourself saying "That's Vegetarian?!"

Eggplant Zucchini Parmesan Napoleon 

1 Eggplant, about 5" long, sliced in 1/2" slices  

2 Zucchini, about 3" long, sliced in 1/4 " slices

Salt 

1 c Vegetarian pasta sauce

8 oz Shredded low fat mozzarella

8 oz Fat free ricotta cheese

Sal y pimienta or extra virgin olive oil

After slicing the eggplant, lightly salt it and let it sweat for 30 minutes.  Rinse and pat dry.   

Spray the grill pan with olive oil and turn to med heat.  Place eggplant and zucchini on grill pan.  Cook on first side until soft for about 5 minutes.  Once malleable, flip eggplant and zucchini to other side.  Should see grill marks.  Cook for another 4 minutes.   Lower heat to med low.  Add about 1-2t of ricotta cheese on each zucchini and eggplant.   Sprinkle 1-2t of shredded mozzarella on each piece then 1T of pasta sauce to each piece.  Cover the grill pan to aid in the melting and heating up of the cheese, about 5 min.  Check the underside carefully not to disturb the cheese on top to see if there are substantial grill marks.    

Plate the eggplant and zucchini.  Top with fresh ground pepper and oil.

Prep time: 15 min (40 if you salt the eggplant) 

Cook time:  25 min

Serves 4

Difficulty level: Medium 

(7pp)

Dreamy Creamy Lemon Pie

A better title would be Dreamy Creamy Grapefruit-Orange-Lime-Lemon Pie because all of those citrus varieties work!  I do have to admit I didn't try to juice kumquats to see if the recipe worked with them.  I wonder how many it would take to obtain a half a cup of juice?  If you know, please post!

Citrus fruits are rich in Vitamin C (as we all know) and folic acid, as well as being a good source of fiber. They have many more nutrients.  Read more about lemon nutritional facts. 

Fat content is lower than other lemon pie recipes by using low fat graham crackers, no butter in the crust, and egg whites with only one full egg instead of 2 full eggs.  As with many recipes, you can change it to make it your own by using a different citrus fruit, adding butter to the crust or additional egg yolk to make it a little more custard like. 

Watch the video, print the recipe, prepare any one of the dishes and you'll find yourself saying "That's Vegetarian?!"

Dreamy Creamy Lemon Pie

1/2 c Graham cracker crumbs, about 3 crackers, low fat

11 oz Sweetened condensed milk, fat free

1 Egg   

2 Egg white   

1/2 c Lemon juice  (Can also use lime, orange, or grapefruit juice)

1 T Lemon zest   (Use matching citrus zest)

Preheat oven to 350F.

Press graham cracker crumbs evenly into the bottom of a 9" pie pan.  Or use approximately 1T at the bottom of tart dishes for smaller individual servings.  Set aside.

Beat the milk and eggs until smooth.  Stir in the lemon juice and zest until incorporated. 

Gently pour into the prepared crust.

Bake for 15 minutes.*  Cool before serving.

Prep Time: 10 min

Bake Time: 15 min

Serves 10

(3pp)

* May need to bake longer if use deeper dishes.

Dreamy Creamy Lemon Pie Printable Recipe