Simple Vegan Food Swaps

Simple Vegan Food Swaps

On a regular day, it can be annoying to realize you’re out of a key ingredient for the meal you’re making. But during quarantine? It’s even tougher! No one should be running to the store last minute for one item and, even if you do, chances of finding basic ingredients may be slim. But, you may be able to make it through with a few simple swaps – maybe you have these substitutions on hand!

With the help of the Food Substitutions Bible and our knowledge of veganism, we’ve created this list of simple vegan food swaps for when you’re in a pinch. The swaps won’t perfectly match the original ingredients – in some instances, they’re as close as it gets. But either way, they’re close enough to pull the meal or dish together and you may even find a swap you prefer to the original!

Butter

Image by Aline Ponce from Pixabay

When cooking, any oil or margarine will do.

When baking, use margarine or coconut oil (the kind that solidifies). With recipes that require you “cut” the butter in (like biscuits or croissants), try and use hard, frozen margarine for the best results.

If you have part of the margarine or coconut oil needed for a baked recipe, sub the rest with applesauce.

Eggs

Image by Seksak Kerdkanno from Pixabay

Replace each egg in a baking recipe with:

  • 1/3 cup applesauce
  • 1/2 pureed banana (frozen works fine)
  • 1 tablespoon ground flax seeds + 3 tablespoons water (let it sit until the flax absorbs the water)
  • 1 tabelspoon chia seeds + 3 tablespoons water (let it sit until the chia absorbs the water)
  • 1/4 cup blended silken tofu
  • 3 tablespoons vegetable oil + 1 tablespoon water
  • 1 can carbonated beverage (for cakes – replaces the eggs and oil!)

Sour Cream

Image by Elias Sch. from Pixabay

Sub each cup with:

  • 1 cup non-dairy yogurt
  • 1/3 cup melted margarine or coconut oil + 3/4 cup non-dairy milk + 1 teaspoon lemon juice (for baking)

Other Dairy Products

Image by Imo Flow from Pixabay
  • 1 cup half & half = 1 cup non-dairy milk (thicker the better – i.e., full fat coconut milk works better than almond milk) + 1 tablespoon melted margarine or coconut oil
  • 1 cup heavy whipping cream = 2/3 cup full-fat coconut milk (other non-dairy milks will do, the thicker milk just works better) + 1/3 cup melted margarine or coconut oil
  • 1 cup buttermilk = 1 cup non-dairy milk + 1 teaspoon lemon juice or vinegar (let it sit until it starts to look “curdled,” ~5 minutes)

Garlic

Image by PublicDomainPictures from Pixabay

Replace each fresh clove with:

  • 1/8 teaspoon garlic powder
  • 1/2 teaspoon garlic salt (omit 1/2 teaspoon salt from the recipe)
  • 1/2 teaspoon jarred minced garlic
  • 1/2 to 1 teaspoon minced shallots

Onions

Image by Shutterbug75 from Pixabay

For each onion, use:

  • 1 1/2 to 2 teaspoons onion powder
  • 1 cup chopped shallots
  • 1 1/4 cups chopped leeks, green onions or scallions (white and light green parts only)
  • 1 cup frozen chopped onions

Lemon

Image by Richard John from Pixabay

Replace each tablespoon of lemon juice with 1 1/2 teaspoons of white wine vinegar, sherry vinegar, or champagne vinegar.

Sub 1 teaspoon of lemon zest with 1/2 teaspoon lemon extract.

Fresh Herbs

Image by Konstantin Kolosov from Pixabay

Sub 1 tablespoon of fresh, chopped herbs with:

  • 1 teaspoon dried herbs
  • 1/4 to 1/2 teaspoon ground or powdered herbs

Breadcrumbs

Image by bluebudgie from Pixabay

Sub each cup with:

  • 3 to 4 slices of bread (dried in the oven and crushed in a food processor)
  • 3/4 cup vegan cracker crumbs
  • 1 cup crushed tortilla (dried slightly in the oven)
  • 1 cup potato chips, crushed
  • 1 cup crushed pretzels
  • 1 cup crushed cornflakes

Sugar

Replace 1 cup granulated sugar with:

  • 1 3/4 cup unsifted confectioners’ sugar
  • 1 cup light or dark brown sugar
  • 1 cup (minus 2 tablespoons) agave nectar, brown rice syrup, or maple syrup + 1/4 teaspoon baking soda (reduce the liquid in the recipe by 3 tablespoons and lower oven the temperature by 25°F).

Replace 1 cup dark brown sugar with:

  • 1 packed cup light brown sugar + 1 tablespoon molasses
  • 1 cup granulated sugar + 2 to 3 tablespoons molasses

Replace 1 cup light brown sugar with:

  • 1 cup granulated sugar + 1 to 2 tablespoons molasses
  • 1/2 cup dark brown sugar + 1/2 cup granulated sugar

Replace 1 cup confectioners’ sugar with:

  • 1 cup granulated sugar + 1 tablespoon cornstarch, processed in a food processor

Flour

Image by Karolina Grabowska from Pixabay

Replace 1 cup all-purpose flour with:

  • 1 cup + 3 tablespoons cake flour
  • 1 cup self-rising flour (omit baking powder + salt from the recipe)
  • 1 1/2 cups dry breadcrumbs, finely ground

Replace 1 cup of cake flour with:

  • 1 cup pastry flour
  • 1 cup (minus 3 tablespoons) all-purpose flour + 3 tablespoons cornstarch

Replace 1 cup pastry flour with:

  • 2/3 cup all-purpose flour + 1/3 cup cake flour

Replace 1 cup self-rising flour with:

Tomatoes

Replace 1 pound of fresh tomatoes with:

  • 1 1/2 cups canned whole tomatoes
  • 6 to 8 sun-dried tomato halves (soaked in hot water)
  • 3 tablespoons tomato paste (you may need to add liquid)

Dalgona Coffee Recipe (Whipped Coffee)

Dalgona Coffee Recipe (Whipped Coffee)

This easy dalgona coffee recipe creates a rich, whipped espresso with (non-dairy) milk. You’ve probably seen photos and videos of dalgona coffee circulating the internet – it recently went viral on Tik Tok and for good reason! It’s super simple and creates a beverage you might think could only be purchased from a coffee shop.

All you’ll need is instant coffee, granulated sugar, hot water, non-dairy milk, and a whisk or electric beater.

dalgona coffee recipe
Instant Coffee

Granulated Sugar

Water

The directions are super simple. Combine equal parts instant coffee, sugar, and hot water and whisk until stiff peaks are formed. Pour over cold or warm milk, take all your Insta photos, and then lightly mix the whipped coffee into the milk so the first few drinks aren’t too strong.

That’s it! It’s easy to customize too. You can add as much sugar, coffee, and water as desired, making it stronger or lighter to your preference. You can even make a giant batch and impress company (once this whole social isolation thing blows over, of course).

Dalgona Coffee Recipe

Ingredients:
2 Tablespoons Instant Coffee
2 Tablespoons Granulated Sugar
2 Tablespoons Hot Water
1 Glass Non-dairy milk of choice

Directions:
Combine all ingredients and whip/beat until stiff peaks form. If you’re doing this by hand, it takes around 400 whisks and is a bit cumbersome. If it’s not stiffening, just keep beating! It’ll get there. Using an electric mixer/beater is highly recommended. Also note: the water doesn’t have to be boiling, just hot from the tap will do.

The Dirty Dozen 2020 List Is Out: Here Are The Fruits And Veggies  With The Most Pesticides

The Dirty Dozen 2020 List Is Out: Here Are The Fruits And Veggies With The Most Pesticides

Each year, the Environmental Working Group (EWG) releases the Dirty Dozen and Clean 15 Lists. The Dirty Dozen 2020 list was released on March 25th, 2020 and has some interesting finds! The Dirty Dozen is a list of the top 12 fresh fruits and vegetables that were tested and found to have the most residual pesticides.

Before we dive into the official list, we’d like to note: this year the most pesticide-contaminated produce did not actually make it on to the list. It was found that the “dirtiest” produce commodity was not actually fresh, but dry – the most contaminated item it raisins.

The EWG Dirty Dozen 2020 list only includes fresh fruits and vegetables, which raisins don’t qualify for. But, it’s definitely worth noting the heavy pesticide presence as it’s a food many may overlook in regards to pesticides. According to the official report, “Almost every sample of non-organic raisins tested – 99 percent – had residues of at least two pesticides.”

dirty dozen 2020

DIRTY DOZEN 2020

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

Surprisingly, spinach and kale made it to the top of the list coming in right below strawberries. What’s more, the report actually states that “on average, kale and spinach samples had 1.1 to 1.8 times as much pesticide residue by weight than any other crop tested.” Most troubling in that, however, is that kale was found to mostly be contaminated with a pesticide “sold under the brand name Dacthal. The Environmental Protection Agency classifies DCPA as a possible human carcinogen, and in 2009 the European Union banned it.”

The EU is often ahead of the US on both environmental regulations and regulations surrounding food safety. The fact that they banned DCPA and we use it regularly, and heavily, on kale should be a red flag.

Those partaking in the celery juice trend may want to rethink their morning juice. Though the “Medical Medium” who popularized the trend does suggest using organic celery only, many opt for non-organic celery for juicing due to availability and price.

While we should be mindful of the Dirty Dozen 2020 foods and purchase organic when necessary, there’s another list that focuses on a more positive note: The Clean 15s. These are the fresh fruits and vegetables that showcased the least amount of pesticides when tested.

Clean 15 2020

  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet peas (frozen)
  7. Eggplants
  8. Asparagus
  9. Cauliflower
  10. Cantaloupes
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew melon
  15. Kiwi

When trying to reduce pesticide consumption, it’s not always possible to find fresh produce that’s organic (and/or affordable). If you must opt for conventionally grown produce and the item hit the Dirty Dozen list, consider cooking the food before consuming. The EWG claims cooking the food reduces the amount of pesticides on it. And, as always, wash your produce with plenty of warm water and soap to clean the outside as best as possible.

3 Ingredient Beer Bread

3 Ingredient Beer Bread

3 ingredient beer bread, also known as 123 bread, is the quickest no-knead bread recipe available. It takes about 5 minutes to prepare and offers a moist, spongy texture that’s easy to slice and pairs well with jam or margarine.

The beer bread calls for just 3 ingredients: beer, flour, and sugar.

Beer ( 1 can/bottle)

3 ingredient beer bread
Image by Steve Buissinne from Pixabay

3 ingredient beer bread requires a carbonated beverage – we use beer because *beer bread.* But the bread will set properly and work with any other carbonated beverage. You could substitute beer with regular soda, seltzer water, or any other carbonated drink. Just keep in mind that the carbonated beverage you choose WILL impact the taste.

Adding a carbonated beverage to the mix, like beer, allows the bread to be light and airy without adding yeast or kneading – a much more hands-on and time-consuming process of making bread.

Flour (2 cups)

Flour is the base of bread. In this beer bread recipe, we use self-rising flour, but don’t worry if you have none on hand! You can make self-rising flour with just baking powder and salt (and flour, of course). Simply add 3 tsp of baking powder and 1/2 tsp of salt to your 2 cups of flour and you’ve got self-rising flour.

Whole wheat flour is always ideal since it’s the most nutritious, but many store-bought whole wheat flours leave the finished bread with a less-than-desirable taste. If you have the option, grinding whole wheat berries at home and using them fresh makes amazing whole wheat flour, but that’s not realistic for all. White and all-purpose flour work great too.

Sugar (3 tablespoons)

3 ingredient beer bread

Any sugary sweetener will do! Sugar, maple syrup, and agave are great options, though we always opt for granulated cane sugar when making beer bread.

Ingredients:
1 can of beer
2 cups of flour
3 tablespoons of sugar

Directions:
Preheat the oven to 375 degrees.
Grease a bread pan generously.
Mix all ingredients and pour into bread pan.
Bake for ~35 minutes.
Enjoy warm with your spread of choice 🙂

How to Make Self Rising Flour

How to Make Self Rising Flour

With all that’s going on in the world, you may need to learn how to make self rising flour. Maybe you’re stuck at home during the coronavirus pandemic and don’t have yeast, but the stores are out of bread. Or, maybe you found a recipe that calls for self-rising flour like this 3 ingredient beer bread.

Regardless of why, knowing how to make self rising flour is a great skill and it’s surprisingly simple. All you need is 3 ingredients that most people have on hand: flour, baking powder, and salt.

Combine them and voila! You’ve got self-rising flour.

Self Rising Flour Recipe

make self rising flour
Image by Karolina Grabowska from Pixabay

Ingredients:
2 Cups Flour
3 Tsp Baking Powder
1/2 Tsp Salt

Directions:
Combine all ingredients and mix well.

Enjoy your flour in any recipe that calls for self-rising flour or feel free to get creative in the kitchen and play around with it.

Busch Offering 3-Month Supply Of Beer To Dog Rescuers Amidst COVID-19 Pandemic

Busch Offering 3-Month Supply Of Beer To Dog Rescuers Amidst COVID-19 Pandemic

To encourage people to foster and adopt rescue dogs during this self-isolation and the COVID-19 pandemic era, Busch is offering a 3-month beer supply as an incentive to bring a dog into your home.

Busch is partnering with the Midwest Animal Rescue. The company put out a tweet, saying:

Everyone could use a companion for the cough right now. So if you foster (or adopt) a dog from the Midwest Animal Rescue, we’ll give you 3 months’ worth of Busch to enjoy by their side. Go to busch.com/fosterdogs to learn more.

In order to foster a dog, you’re required to sign up and complete the Foster Orientation, which is in the process of becoming of virtual for social distancing. Next, simply fill out a foster application and hopefully you’ll be matched with a dog!

As outlined by Busch, “Each Submission must be dated between 3:00:00 p.m. EDT on March 25, 2020 and 11:59:59 p.m. EDT on April 25, 2020.”

Participants may only submit one request for the 3-month supply of beer and late submissions will not be accepted. The winner will be contacted “via direct message on Facebook, Instagram or Twitter and will be required to respond to the notification within twenty-four (24) hours.”

The price will be awarded as a $100 prepaid debit card intended to purchase beer (for those 21+).