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

Veggie Egg Bake - A Holiday Solution

It's holiday time when the house is filled with loved ones whom you want to keep happy and fed.  We don't like grouchies at the holidays, or any time for that matter.   

• The Veggie Egg Bake is super satisfying.  
• You can make it as easy or difficult as you like by what you choose to put in it.  
• Use leftover vegetables or saute up some fresh ones.   
• It's lower in fat and cholesterol by using all egg whites, tremendously satiating and bulky with the vegetables (since we do eat by volume most of the time), and leaving out the crust that you would find in a quiche.    
• Not to mention this is a great dish for leftovers.  They can help themselves whenever they are hungry.

Visit That's Vegetarian's website, blog , and YouTube channel for more information, videos, and recipes!!  You'll find yourself saying "That's Vegetarian?!"   

HAPPY HOLIDAYS!!!!!!

Veggie Egg Bake aka Crustless Quiche

 

1 c Onion, diced

2 cloves garlic, chopped

5 Mushrooms, sliced

10 Olives, chopped

1/2 Green peppers, diced

1/2 Red pepper, diced

2-3 stalks Broccoli, diced

10 Baby carrots, sliced

10 grape or cherry tomatoes sliced

Handful of spinach, chopped

Olive Oil

Parmesan cheese (opt)

16 oz carton Egg whites

1/4 t Celery salt

1/4 t Garlic powder

1/4 t Pepper

1/4 t Ground sage

1 t Tarragon

1/2 t Turmeric

1/4 t Paprika

3 T Fat free milk

5 Basil leaves, fresh chopped

2 oz Shredded cheese (opt)

1 Tomatoes, sliced

Preheat oven to 400F.  Spray the bottom of a pie dish with olive oil.  Sprinkle with Parmesan cheese.  Toss to coat.

Sautee vegetables to get any extra liquid out, otherwise the egg bake can be a little runny.  Start with onions, and then garlic then the harder veggies ending with the spinach. Place sautéed vegetables in bottom of pan.  Put shredded cheese and fresh basil on top.

Add spices and milk to egg whites and shake to mix.  Pour over veggies and cheese. Place the slice tomatoes to make a pretty design.

Bake at 400F for 10 minutes then lower temp to 350F and bake for an additional 25 minutes. 

Printable Veggie Egg Bake Recipe