Plant-Based Cooking 101: Substitutions for Oils, Butter, and Meat

by PlantPure Team February 18, 2016

Plant-Based Cooking 101: Substitutions for Oils, Butter, and Meat

Submitted by Kim Campbell, director of culinary education.

Learning how to “plantify” a recipe is a fun challenge. Sometimes you simply can’t make a replacement, but most of the time, I am pleasantly surprised. I have learned a few tricks over the years and received advice from the pros. Here are just a few tips:

Oils and Butters: We use absolutely no oils in our house. That is not to say we don’t consume oil in the plant foods we consume. We just don’t eat refined oils. That means olive, sesame, coconut, and canola oils as well. Oil is oil, and I believe they are all unhealthy. We can get all the fats our body needs through eating a whole-food, plant-based diet. Here are some substitutions for oils/butter in your recipes:

Vegetable broth: I use this to sauté my vegetables. Sometime I just use water if vegetable broth is not available.

Nut butters: I use nut butters in my cookies as a fat replacer. It works perfectly.

Avocados: An avocado can be a butter replacement that will add natural fat and creaminess to just about anything.

Bananas: A perfect replacement in cookies or quick breads, but it will make your recipe taste like bananas!

Prune puree: I put pitted prunes and a little bit of water in a food processor until I have a thick puree. This is a great substitute for butter when baking.

Applesauce: Unlike bananas, applesauce is a good replacement in cookies and quick bread because it doesn’t add a strong flavor.

 

Meats: I recommend you stay away from “fake meat” products since they are very processed, loaded with oils, and hard to digest. Here are some healthier meat substitutes.

Frozen and thawed tofu: Freezing and thawing tofu gives it a spongy, chewy consistency similar to textured vegetable protein. It will soak up marinades better and crumble easily, making it perfect for salads, as a beef substitute, or in stir-fry.

Flavored tempeh: Tempeh is made with fermented soybeans and has a firm, nutty texture. The bacon flavor is very salty so you may want to rinse it slightly before cooking. You can flavor your own tempeh by soaking it in your favorite marinade.

Beans: Coarsely ground or mashed beans makes a great sandwich and burrito fillings. Simply replace the tuna, chicken, or beef with chickpeas, white beans, or black beans—you might be surprised at how delicious a sandwich or filling it can be.

Bulgur: Adding cooked bulgur to your soups, stews, marinades, tacos, and casseroles gives them a texture much like hamburger. It absorbs flavors well, so try seasoning it with any flavor.

 

The more plant-based recipes you make, the more creative you will become. I love to watch traditional chefs cook and then “plantify” their recipes. You will be amazed at how easy it is when you begin to use the substitution guidelines. Bon appetit!

 

Photos courtesy of Pixabay.




PlantPure Team
PlantPure Team

Author



Also in News

Fun With Spuds
Fun With Spuds

by PlantPure Team May 02, 2017

A simple potato can serve as the base for any meal, and also makes a great snack. Not only are potatoes inexpensive and satisfying, but with so many varieties and endless cooking options, you never have to be bored with potatoes. Here are some of our favorite ways to cook and prepare potatoes.

Read more 

The post Fun With Spuds appeared first on PlantPure Nation.

Important PlantPure Food Update
Important PlantPure Food Update

by PlantPure Team April 23, 2017

Last Friday night we launched the new version of our PlantPure Entrees on Amazon, and the response has been overwhelmingly positive.  We are humbled by some of the great reviews, and are also taking note of the suggestions people have provided.  
One thing we noticed was a trend of some of our meals being delivered with seals that were not fully intact. 

Read more 

The post Important PlantPure Food Update appeared first on PlantPure Nation.

From Plants to Politics
From Plants to Politics

by Nelson Campbell April 18, 2017

I try not to be overly dramatic in my writing, but I think most of us would agree we live in troubled times. We might define these troubles differently, but most of us have this sense. Most distressing in my view, however, are not the actual problems we face, but our inability to work together to find their solutions.
Read more

The post From Plants to Politics appeared first on PlantPure Nation.

love our recipes?

BUY OUR COOKBOOK

The PlantPure Nation Cookbook brings our powerful, science-based approach to nutrition from the big screen to your kitchen with some of the same mouthwatering recipes that kick-started the film, promoting the health benefits of a whole food, plant-based diet.