Alternative milks: Almond, soy, rice or hemp milk.
Buttery spread: Look for non-hydrogenated versions, like Earth Balance.
Dairy-free cheese: Daiya melts and doesn’t taste like plastic.
Cream cheese: Tofutti makes a reasonable mock cream cheese.
Sour cream: Again, Tofutti.
: If you can’t live without a “roast
Field Roast products: Grain-based faux meat products, not too processed and unusually tasty.
Tofu: Silken for smoothies and puddings; medium or firm for cooking.
Seitan: Meat substitute made from wheat gluten; great texture, great protein.
Edamame: Fresh (frozen) soy beans are a great high-protein snack or side.
Beans: Dried and home-cooked are cheap and the healthiest.
: In addition to beans, because they’re so versatile
: Sesame, sunflower, poppy, pumpkin, chia
… all high in protein and healthy fats.
Nuts: Because, protein.
Nut butters: Because, peanut butter!
Brown rice: Ditch the white for more-nutritious brown.
Steel-cut oats: Good for breakfast.
Whole grain grits: Because they’re filling and delicious.
Whole-wheat couscous:More nutritious than regular.
Sprouted bread and tortillas: Food for Life products are nutrient-rich and altogether lovely.
: Vegan substitute for gelatin
Nutritional yeast: A must for B12 and very palatable; use like Parmesan cheese.
: Excellent for adding umami
to vegetables; great anchovy substitute.
Vegetable broth: Go for organic, and watch the sodium.
Vegetable bouillon: Better Than Bouillon No Chicken Base works well.
Tomato paste: Great (surprising) source of iron.
: Like porcini, to add a meaty component to soups and stews
Sun-dried tomatoes: Fantastic for adding texture and flavor.
Capers: Great for adding a punch of flavor.
Ener-G Egg Replacer
Vital wheat gluten: A great binder that also adds protein.
Vegetable shortening: Non-hydrogenated, like Spectrum.
Maple syrup: Instead of honey.
Blackstrap molasses: Fantastic source of iron.
Mayonnaise: Vegenaise tastes most like traditional mayo, Spectrum is a bit sweeter.
Bragg Liquid Aminos: Liquid protein concentrate, delicious soy-sauce taste.
Tahini: Sesame paste can be used as a condiment or in preparing Middle Eastern recipes.
: Great source of probiotics
if you don’t like soy yogurt.