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Vegan Fortified Foods to Complement Your Nutrition

December 15, 2017 By Dishan Mendis and Cat Robinson 2 Comments

Vegan Fortified Foods to Complement Your Nutrition

Food fortification is not something new and it dates back in history to as far as the 1920s as a way to address nutritional deficiencies across the globe.

Good examples of this are fortified foods with iodine, vitamin A, and iron.

What does fortified mean? Any food becomes ‘fortified’ with the addition of vitamins and minerals that were not originally in the food.

Sounds great? But here’s what you need to remember. Use vegan fortified foods only to complement your intake of whole foods to balance your overall nutrition or perhaps to vary your diet, but never as a replacement for whole foods!

Let’s take a look at some of the best vegan fortified products along with their nutritional value which we’ve put together to supplement your diet & nutrition.

List of Vegan Fortified Foods

Vegan Fortified Cereals


Breakfast is of course, a great way to pack in some vitamins and minerals to set you up for the day. Combining a good fortified breakfast cereal with your favorite vegan fortified milk or with a glass of vitamin-rich fruit juice is a perfect way to get a host of nutrients in just one meal and get your day off to a great start.

While not all the fortified cereals below necessarily have a vegan certified stamp, we’ve personally checked the ingredients to make sure they are vegan and compliant.

1. Fibre One Cereal by General Mills

Fibre One Cereal by General Mills, Vegan Fortified Foods to Complement Your Nutrition

It turns out getting your ‘roughage’ is just as important as grandma told you! With many people falling below the recommended daily intake of fiber, this whole grain cereal is a great way to meet your RDA, as just one serving already delivers 55% of your daily fiber needs. It is fortified with iron, vitamin B12, calcium and a source of protein and zinc as well.

Low in calories and free from added sugar, they’re also a good option for those trying to keep their calories down without losing out on vital nutrients.

Nutrition Facts:

  • 25 % of your daily vitamin B12 per serving
  • 25 % of your daily iron per serving
  • 10 % of your daily calcium per serving
  • 2g of protein per serving
  • 10 % of your daily vitamin C per serving
  • 25 % of your daily zinc per serving

2. Kellogg’s Mini-Wheats Unfrosted Cereal

Kellogg's Mini-Wheats Unfrosted Cereal, Vegan Fortified Foods to Complement Your Nutrition

With each bite-size piece made from eight layers of whole grain wheat, this breakfast treat offers a slightly different texture that can make an interesting change to your morning routine!

Free from saturated fat, and with no added sugar, they are also a good way to supplement your daily fiber intake while getting a filling breakfast to deliver energy to your morning. Fortified with iron, vitamin B12, and a good source of protein!

Nutrition Facts:

  • 25 % of your daily vitamin B12 per serving
  • 90 % of your daily iron per serving
  • 6g of protein per serving
  • 10 % of your daily zinc per serving

Fortified Vegan Milk Products


Fortified Vegan Milk Products
Plant Milk / By Veganbaking.net (USA) via Wikimedia Commons

Click here >> Fortified Plant Milk

Fortified Vegan Drinks


1. Beet Performer Beet Juice

Beet Performer Beet Juice, Vegan Fortified Foods

Beet is well known for its ability to boost athletic performance [1], though it can be a challenge at times getting your beets into daily meals!

Luckily with this ready to drink beet juice, you can make sure you’re getting those performance boosting nitrates in a convenient package wherever you go, plus the vitamin B12!

Nutrition Facts:

  • Provides 80% of your daily vitamin B12 per serving
  • High in nitrates (300mg per serving), which deliver more oxygen to your muscles, boosting stamina and strength.
  • 100% pure juice, not diluted, not from concentrate.
  • Sugar is natural sugar from beets.

2. Sunshine – Ginger Berry, Blueberry Lemonade and Clementine Twist Fortified Drinks

Sunshine - Ginger Berry, Clementine Twist & Blueberry Lemonade Fortified Drink

Ginger Berry

Blueberry Lemonade

Clementine Twist

If there’s one thing your average can of soda can’t boast about, it’s how many essential vitamins it contains. Luckily, this is definitely not your average can of soda!

These vegan fortified drinks are available in three distinct flavors – ginger berry for the lovers of spicy sweetness, clementine for the citrus lovers and blueberry for the fruity folks. So find out which ones you prefer to quench your thirst while getting your essential nutrients along with a burst of energy and a stimulating organic caffeine hit!

Nutrition Facts:

  • Packed with electrolytes, 100% of your daily vitamin B12 and 50% of daily Vitamin B6 per serving
  • Organic caffeine, no artificial colors, flavors or sweeteners

Other Fortified Vegan Food


1. Luna Bar: Nutz Over Chocolate

Luna Bar: Nutz Over Chocolate, Vegan Fortified Foods to Complement Your Nutrition

Let’s face it, sometimes you’re really in need of that finger-licking chocolate bar! With Luna Bar, you can make sure you get it, the organic and healthy way. Perfect for when you’re in a rush or feel a bit stressed out, these handy bars are a delicious and gluten-free way to get some much-needed energy.

And hey, they’re fortified with vitamin B12, calcium, iron, iodine and a good source of many more nutrients and antioxidants. So now you have an added reason to spoil yourself and relish on this nourishing chocolate satisfaction!

Nutrition Facts:

  • Gluten Free
  • 100 % of your daily vitamin B12 per serving
  • 10g  of your daily protein per serving
  • 25 %  of your daily vitamin A per serving
  • 100 %  of your daily vitamin C per serving
  • 35 % of your daily vitamin Calcium per serving
  • 30 % of your daily iron per serving
  • 100 % of your daily vitamin E per serving
  • 10 % of your daily vitamin K per serving
  • 80 % of your daily vitamin B1 per serving
  • 80 % of your daily vitamin B2 per serving
  • 80 % of your daily vitamin B3 per serving
  • 100 % of your daily vitamin B6 per serving
  • 100 % of your daily folate per serving
  • 35 % of your daily iodine per serving
  • 35 % of your daily zinc per serving
  • 20 % of your daily magnesium per serving

2. Daiya Cheddar Style Cheezy Mac

Daiya Cheddar Style Cheezy Mac - fortified foods

When you ask people about their favorite comfort foods, mac and cheese is a top choice with most. Now thanks to Daiya, vegans can enjoy this delicious classic and even get some of their fortified B12 and calcium in the process too!

Even better, it’s made from whole grain pasta and is even gluten-free, so tuck into a rich, creamy, steaming bowl and enjoy!

Nutrition Facts:

  • 20% of your daily value of calcium and vitamin B12
  • Gluten Free, Soy Free, Wheat Free, and Dairy Free

3. Bragg Premium Organic Nutritional Yeast

Bragg Premium Organic Nutritional Yeast - fortified foods

A must for the experimental cook, nutritional yeast with its cheese-like flavor can be added to so many different foods.

Sprinkle on as a seasoning for salads, potatoes, rice and pasta, vegetables and even popcorn, or add into your soups, dips, gravies, spreads, cereals, smoothies and juices to pack in some extra flavor and nutrition all at the same time!

It’s also low sodium and free of cholesterol, so it’s the perfect secret weapon for the chef who wants to deliver healthy meals without sacrificing taste.

Nutrition Facts:

  • Does not contain: sugar, corn, eggs, dairy, soy, gluten, wheat, starch, animal derivatives, artificial colors & preservatives, Candida albicans yeast or brewery by products as brewer’s yeast
  • Non-GMO
  • Added with vitamin B12, and many other B vitamins

4. Marmite

Marmite - fortified foods

Because Marmite is made from yeast extract, it’s a fortified food with vitamin B12, and has been a favored way for vegans to get some extra B12 into their meals (each 4g serving provides 25% of your daily vitamin B12 and it is fortified with other B vitamins as well)

This UK made product has a very distinct flavor that is particularly useful in soups, stews and gravies, and can even be dissolved in a cup of hot water for a quick hot drink on a chilly day or use simply as a spread on toast.

It is Halal Food Authority approved and Certified Kosher by KLBD.

5. B-Fresh Gum

B-Fresh Gum - fortified foods

Now when did we think, chewing gum can become a nutritional source? Our perspective just changed with this innovative gum that acts like a vitamin B12 supplement!

As you chew, not only you get vitamin B12, but all the benefits of its bacteria-killing formula combined with xylitol and calcium for getting minty fresh breath. Now, how cool is that?

Nutrition & Other Info:

  • Great source of vitamin B12 and calcium (300% of your daily vitamin B12 and 0.486 mg of calcium)
  • Naturally eliminates bacteria causing tooth decay, plaque, and bad breath
  • Fresh spearmint flavor without sugar, salt or preservatives
  • Gluten-free, GMO-free, and soy free

Related Posts:

  • Vegan Brands That Are Revolutionizing Food!
  • Vegan Supplements
  • Vegan Milk (fortified)
  • Vegan Organic Meal Replacement Shake
  • Healthy Vegan Bread
  • Vegan Meat
  • Vegan Cheese
  • Vegan Egg Substitutes (for egg dishes & vegan baking)
  • Vegan Chocolate Brands

Reference

[1] https://www.ncbi.nlm.nih.gov/pubmed/22709704

Filed Under: Diet, Fortified Food, Vegan Food Tagged With: vegan diet, vegan fortified foods, vegan health

Vegan Chocolate Brands For Your Delight & Health

August 24, 2017 By Dishan Mendis 3 Comments

Vegan Chocolate Brands For Your Delight and Health

No matter which way you look at it, from a health perspective (dark chocolate) or to delight your sweet tooth there is a reason to enjoy this age-old luscious treat to brighten any moment.

The Aztecs had a belief that cacao seeds are a gift from the god of wisdom (coincidentally dark chocolate is a superfood for your brain!), and so much value was placed upon the seeds, they were literally considered as a form of currency.

Being vegan doesn’t mean you have to give up on chocolate and there are plenty of chocolate brands that are vegan!

You will also find lots of traditional brands which happened to be vegan in this post that can be bought in any supermarket, drugstore or grocery.

How to Select Vegan Chocolate


Most high-quality dark chocolates are completely vegan, as it usually contains a high amount of cocoa without any dairy.

Check for ingredients such as milk, milk solids, milk fat, milk powder, lactose, whey, casein, and butterfat.

A few manufacturers have also started making “milk chocolates” from dairy substitutes such as almond milk or rice milk.

Please note, some chocolate brands may have an allergen disclaimer saying “May contain traces of milk products, etc.” or “Processed in a facility that manufactures milk products”.

This does NOT mean milk is added as an ingredient, but it means they may use the same manufacturing facilities for products that may contain allergens like milk, eggs, tree nuts, etc. For instance, a dark chocolate can be completely vegan but the same manufacturer may produce milk chocolates using the same facility.

This is really meant for people with severe allergies where even the slightest amount of cross-contamination with an allergen could cause them to react.

Six Health Benefits of Dark Chocolate


  1. The nutrition profile of dark chocolates:
      • Protein 7.8 g (13% of RDA*)
      • Calcium 73 mg ( 7% of RDA)
      • Iron 90 mg  (92% of RDA)
      • Zinc 31 mg  (35% of RDA)
  2. A superfood for the brain
  3. Packed with antioxidants
  4. Improves blood flow and lowers blood pressure
  5. Comes with good cholesterol (HDL) and lowers bad cholesterol (LDL) improving overall lipid profile.
  6. Increases insulin sensitivity and lowers the risk of diabetes

*recommended dietary allowance

How Much is Too Much?


To have optimum health benefits of dark chocolates we would recommend keeping it to a maximum of an ounce (28g) per day which may equate to 3-5 pieces of a 100g chocolate with 18 pieces.

But then it’s not a sin to break the rules, ‘occasionally’!

What is The Fair Trade Practice & Certificate?


You may see some vegan chocolate brands carry the Fair Trade Certificate. We feel it is important that you know what it means. Because by buying chocolates which have no animal products with these certificates, you respect the rights of animals, the rights of our fellow humans and support the environment.

Fair Trade Certified products were made with consideration for people and planet. It has rigorous standards that take care of social, environmental and economic aspects to foster safe & healthy working conditions, environmental protection, transparent work ethics, and empower communities for sustainable businesses.

When you’re opting for products with the fair trade label, your purchases support the lives of those communities and conserve the environment as well.

Vegan Dark Chocolate Brands


Green & Black’s Organic Dark Chocolate – 85% Cocoa 

Green & Black’s Organic Dark Chocolate - 85% Cocoa

Full Review Here

Endangered Species Panther, Natural Dark Chocolate Squares – 88% Cocoa 

 Endangered Species Panther, Natural Dark Chocolate Squares – 88% Cocoa

Full Review Here

Lindt Excellence 70%, 85% and 90% Cocoa Dark Chocolate 

Lindt Excellence 70% Cocoa Dark Chocolate

Full Review Here

Equal Exchange Organic Very Dark Chocolate 

Equal Exchange Organic Very Dark Chocolate

Full Review Here

Raaka Bourbon Cask Aged Organic Dark Chocolate Bar – 82% Cacao 

Raaka Bourbon Cask Aged Organic Dark Chocolate Bar – 82% Cacao

Full Review Here

Other Brands:

  • Equal Exchange Organic Extra Dark Chocolate Mint
  • Newman’s Own Organics Premium Dark Chocolate – 70% Cocoa 
  • Alter Eco Americas Organic Chocolate Bar, Dark Blackout – 85% Cocoa 
  • Plamil – Organic Ginger Chocolate – 60% Cocoa 
  • Trader Joe’s Belgian Dark Chocolate Bars – 56% Cacao
  • Trader Joe’s Mini Super Smooth Belgian Dark Chocolate Bars – 70% Cacao
  • Trader Joe’s Belgian Dark Chocolate Bars – 72% Cacao 
  • Trader Joe’s Organic Super Dark Chocolate Bar – 73% Cacao
  • Raaka Smoked Chai Chocolate Bar – 66% Cacao


Vegan Milk Chocolate Brands


Moo Free Original Organic Milk Chocolate Alternative 

Moo Free Original Organic Milk Chocolate Alternative

Full Review Here

Raaka Coconut Milk Chocolate Bar 

Raaka Coconut Milk Chocolate Bar

Full Review Here

Enjoy Life Boom Choco Boom Ricemilk Chocolate Bar 

Enjoy Life Boom Choco Boom Ricemilk Chocolate Bar 

Full Review Here

Vegan White Chocolate Brands


Vivani White Nougat Crisp Chocolate Bar 

Vivani White Nougat Crisp Chocolate Bar

Full Review Here

Vegan Chocolate Truffles


Booja Booja Dairy Free Hazelnut Crunch Chocolate Truffles 

Booja Booja Dairy Free Hazelnut Crunch Chocolate Truffles

Full Review Here


Vegan Chocolate for Valentine’s Day


Chocolove Almonds & Sea Salt in Dark Chocolate Bar 55% Cocoa 

Chocolove Almonds & Sea Salt in Dark Chocolate Bar 55% Cocoa

Full Review Here

Other Varieties

  • Chocolove Raspberries in Dark Chocolate Bar
  • Chocolove Orange Peel in Dark Chocolate – 55% Cocoa
  • Chocolove Cherries and Almonds in Dark Chocolate – 55% Cocoa
  • Chocolove Extra Strong Dark Chocolate Bar – 77% Cocoa
  • Chocolove Ginger Crystallized in Dark Chocolate Bar

Vegan Chocolate for Easter & Halloween


Moo Free Easter Bunnycomb Egg with Buttons 

Moo Free Easter Bunnycomb Egg with Buttons

Full Review Here

Moo Free Original Easter Egg 

Moo Free Original Easter Egg

Endangered Species Bug Bites, Smooth Dark Chocolate 

Endangered Species Bug Bites, Smooth Dark Chocolate

Full Review Here

Equal Exchange Organic Chocolate 55% Dark Minis 

Equal Exchange Organic Chocolate 55% Dark Minis

Full Review Here


Vegan Chocolate Chip Brands, Cacao Nibs, and Chunks


Enjoy Life Semi-Sweet Vegan Chocolate Chips

Enjoy Life Semi-Sweet Vegan Chocolate Chips / Vegan Chocolate Brands

Other Brands:

  • Equal Exchange Organic Chocolate Chips
  • Trader Joe’s Semi-Sweet Chocolate Chunks
  • Dream Dairy-Free Chocolate Dream Semi-Sweet Baking Chips
  • Sweetriot Cacao Nibs Covered In (70%) Dark Chocolate

Vegan Chocolate Spreads


Dark Chocolate Dreams by Peanut Butter & Co.

Dark Chocolate Dreams by Peanut Butter & Co.

Other Vegan Chocolate Spreads

  • Justin’s Chocolate Hazelnut Butter Blend
  • Trader Joe’s Speculoos Cookie & Cocoa Swirl
  • Rawtella – Gourmet Raw Chocolate Hazelnut Spread – Crunch

Vegan Chocolate Syrups


Hershey’s Chocolate Syrup

Hershey’s Chocolate Syrup



Vegan Chocolate Brands For Your Delight and Health

You now know when you have your next piece of chocolate that there is hardly anything you miss as a vegan and how it can be healthy if it’s dark chocolate.

Chocolate is also an excellent way to show your non-vegan friends that a cruelty-free lifestyle is not dull by any means.

Note:

If you’re ordering vegan chocolates from online stores, make sure to request the delivery without getting it melted (delivery with insulated bags with ice packs may help).

 

Related Posts:

  • Vegan Chocolate Brands Taste Test & Review
  • Best Vegan Ice Cream Brands
  • Best Vegan Cookie Brands
  • Vegan Milk Brands

Filed Under: Diet, Vegan Chocolate, Vegan Food Tagged With: vegan chocolate, vegan dark chocolate, vegan milk chocolate, vegan white chocolate

Best Plant-Based Vegan Milk Brands and Consumer Guide – ‘Mooving’ Beyond Dairy!

June 30, 2017 By Dishan Mendis and Cat Robinson Leave a Comment

vegan milk substitutes, plant milk, lactose free milk

The rise of a broad variety of vegan milk substitutes has offered an impressive range of convenient and healthy dairy alternatives. Not only these substitutes provide a great option for vegans but it is ideally suited for those who have lactose intolerance or milk allergies.

Some of these plant milk brands are fortified with additional nutrients such as vitamin B12, protein (soy milk), calcium, vitamin D, etc. (we have mentioned the nutrition of each product below)

With so many different brands of non-dairy milk substitutes in many flavors, you’re sure to find your favorites!

Let’s find out the best vegan milk brands, discuss nutrition, taste and a few ways to incorporate them into your diet!

Vegan Milk Nutrition (Lactose-Free Milk)


Because there are many vegan milk brands fortified with additional nutrients, this is something you may want to consider apart from flavor to determine how you’re choosing to supplement your diet with vegan milk in terms of nutrition.

Fortified dairy milk alternatives can be a good source of additional calcium, vitamin B12, protein (soy milk & hemp milk), vitamin D, iron, and vitamin A, which can especially be useful in transitioning to a vegan diet.

Make sure to read labels carefully and look at their nutritional values per serving to assist you with selecting fortified lactose-free milk to meet your needs.

To get you started, we’ve discussed and listed some famous plant-based milk brands, along with the nutritional values below.

Minimal Processing


The healthiest vegan diet is one centered on foods which are as close to their natural form as possible.

Luckily there are many dairy-free milk options available for those that prefer products which have been minimally processed.

These vegan milk brands generally include only a few simple ingredients, as well as many which are certified organic.  If you’re specifically looking for certified organic brands there are few we have mentioned below and also make sure to examine labels.

Taste


Because there are many different plant sources used for non-dairy milk, there’s equally a large range of flavors to experiment with! For example, coconut and soy milk are sweeter and creamier in consistency.

Almond milk, hemp, hazelnut and other nut-based milk have, well, a slightly nutty flavor to them! Rice milk tends to be thinner and slightly sweeter than nut milk.

Flavor may differ not just by product type, but may also by different brands of non-dairy milk. Many brands offer a variety of flavors, so treat each new experience with an open mind until you find what is pleasing to your taste buds!

Options for Recipes


How you pick which plant milk to use might also be decided by what you plan to do with it! While there are many plant milk options to substitute cow’s milk in a recipe, each of those varieties may impart a slightly different flavor or deliver a different result.

For example, almond, soy, hemp, coconut, and rice milk work especially well in baked goods. Due to the thicker, creamier consistency, hazelnut milk, soy, and coconut milk make good alternatives as cream in coffee. Soy and rice milk are particularly suited to use in soups and sauces.

As with so many things to do with food, it’s up to your taste to have the final say! Play around with different plant-based vegan milk substitutes for different occasions and have fun, finding your favorites.

Best Vegan Milk Brands with Nutrition

Eden Soy Extra by Eden Foods (OCIA Certified Organic, Non-GMO)


Edensoy Extra by Eden Foods - vegan milk substitutes, plant milk, lactose free milk, vegan milk alternatives, non dairy milk, dairy free milk

First developed in 1983, Edensoy has a well-deserved reputation for producing some of the best quality soy milk available on the market and remains a firm favorite among the vegan community.

Their exceptional quality standards make this a trusted brand, and it’s available in a variety of flavors, sure to keep everyone in the family happy. It’s also gluten-free, Non-GMO and certified organic!

Nutrition Facts:

• 50 percent of your daily vitamin B12 per serving
• 20 percent of your daily calcium per serving
• 10 percent of your daily Vitamin D per serving
• 7g of protein per serving
• 215mg omega 3 and 565mg of omega 6 per serving
• 30 percent of your daily Vitamin A per serving
• 25 percent of your daily Vitamin E per serving
• 15 percent of your daily iodine per serving

Silk Pure Almond Milk


Silk Pure Almond Milk - nut milk, vegan milk substitutes, plant milk, lactose free milk, vegan milk alternatives, non dairy milk, dairy free milk

This nut milk is a perfect accompaniment to breakfast cereals, for use in baking, or just for a nutritious glass of something special, that’s Non-GMO, free from gluten, eggs, high-fructose corn syrup, and artificial colorants and flavorings. You’re also getting low calories with this delicious almond milk brand, with 90 calories per cup, it is still less than a glass of dairy milk!

Nutrition Facts:

• 50 percent of your daily vitamin B12 per serving
• 45 percent of your daily calcium per serving
• 25 percent of your daily Vitamin D per serving
• 1g of protein per serving
• 10 percent of your daily Vitamin A per serving
• 50 percent of your daily Vitamin E per serving
• 10 percent of your daily zinc per serving

Pacific Natural Original Hemp Milk


Natural Original Hemp Milk - vegan milk substitutes, plant milk, lactose free milk, vegan milk alternatives, non dairy milk, dairy free milk

This appetizing vegan milk substitute, made from omega fatty acid rich hemp seeds, is ideal for baking and works like a charm for making light and fluffy pancakes or crumpets! Pacific Natural is also verified free from GMO ingredients, is certified Kosher Parve, and is free from gluten, soy, and yeast.

Nutrition Facts:

• 25 percent of your daily vitamin B12 per serving
• 50 percent of your daily calcium per serving
• 30 percent of your daily vitamin D per serving
• 3g of protein per serving
• Features a balance of omega 3 and 6 fatty acids
• 10 percent of your daily vitamin A per serving
• 4 percent of your daily vitamin E per serving

Rice Dream Organic Rice Drink (USDA Certified Organic)


Rice Dream Organic Rice Drink - vegan milk substitutes, plant milk, lactose free milk, vegan milk alternatives, non dairy milk, dairy free milk

Made from partially milled brown rice, this vegan milk has a delicious natural sweetness. It works particularly well in smoothies, breakfast cereals, and would be the perfect addition to a vegan rice pudding! It’s also extremely low in fat, no gluten and certified organic.

Nutrition Facts:

• 25 percent of your daily vitamin B12 per serving
• 30 percent of your daily calcium per serving
• 25 percent of your daily Vitamin D per serving
• 1g of protein per serving
• 10 percent of your daily Vitamin A per serving

So Delicious Organic Coconut Milk (USDA Certified Organic)


So Delicious Organic Coconut Milk - vegan milk substitutes, plant milk, lactose free milk, vegan milk alternatives, non dairy milk, dairy free milk

Prepared from 100% organic coconuts, this plant milk is low in sodium and also contains no added sugar. It’s perfect for use in baking (think bread pudding), delicious creamy soups (cauliflower and creamy butternut) and as an addition to your favorite Thai Green curry. So Delicious is also certified organic, verified Non-GMO and no gluten.

Nutrition Facts:

• 50 percent of your daily vitamin B12 per serving
• 10 percent of your daily calcium per serving
• 30 percent of your daily Vitamin D per serving
• 10 percent of your daily Vitamin A per serving
• 50 percent of your daily Vitamin E per serving
• 4 percent of your daily zinc per serving
• 10 percent of your daily magnesium per serving

Best Plant-Based Vegan Milk Brands and Buyer’s Guide


As we mentioned before, check the packaging carefully for the ingredient list and nutrition facts for most accurate and up-to-date information.

We hope the list above has inspired you to sample the options you have when it comes to replacing dairy milk with kinder & much better plant milk alternatives.


Related Posts:

  • Vegan Milk Brands Review
  • Best Almond Milk Brands Review
  • Vegan Meat
  • Vegan Egg Substitutes
  • Vegan Cheese
  • Best & Healthiest Vegan Bread
  • Vegan Chocolate
  • Vegan Ice Cream
  • Vegan Cookies

Filed Under: Diet, Vegan Food, Vegan Milk Tagged With: vegan milk

Best Vegan Egg Substitutes for Egg Dishes and Vegan Baking!

June 20, 2017 By Dishan Mendis and Cat Robinson Leave a Comment

Best Vegan Egg Substitutes for Egg Dishes and Vegan Baking

“Do vegans eat eggs?” While we prefer to forego the kind that comes out of animal exploitation or that was destined to become a cute fluffy chick, animal-friendly producers have provided an amazing range of vegan egg substitutes.

Therefore, going vegan doesn’t mean you need to give up on your favorite egg dishes or baked foods.

So how do these vegan egg substitutes work eggxactly? Well, eggs are most commonly used in four different ways—for egg dishes, for leavening, binding, and to add moisture in baking.

Let’s see how to incorporate these substitutes!

Vegan Egg Substitutes for Egg Dishes


Let’s face it, there could be days when you remember scrambled eggs with toasts or perhaps a deviled egg with some fondness. Luckily, these vegan eggs are perfect for recreating all your favorite egg dishes. From branded vegan eggs to chickpea flour, these substitutes will be just as filling, flavorsome and satisfying as the real thing!

1. VeganEgg

VeganEgg - Best vegan egg substitutes, vegan egg alternatives, vegan egg replacement, vegan egg replacer

The clever guys at Follow Your Heart have impressed once again with this versatile product which can be used for scrambles, omelets, or any other egg dish your heart desires.

2. Tofu (opt for non-GMO)

Tofu scramble - Best vegan egg substitutes, vegan egg alternatives, vegan egg replacement, vegan egg replacer

Tofu has so many uses, and making a realistic scramble is one of them! For this, start with some firm tofu, crumble it up and mix together with 1 tablespoon of nutritional yeast, 1 tablespoon vegetable broth and 1 teaspoon of turmeric for that pretty color.

Now feel free to add some of your favorite seasonings like garlic powder, paprika, and cayenne pepper. Cook gently on medium heat for around ten minutes to let all the flavors get absorbed—and voila!

While tofu doesn’t puff up quite as much as eggs, the texture is absolutely perfect for many egg dishes. Firm tofu also makes a great substitute in vegan egg salad, sandwiches, and vegan quiches.

3. Chickpea Flour

Chickpea or Garbanzo bean flour is a useful homemade egg substitute, perfect for quiches, delicious omelets and scrambles.

4. Agar Powder

Now here’s something to blow your mind a little…thought you’d have to give up deviled eggs? Not with this powdered egg substitute! Thanks to the wondrous thing that agar powder is, it is indeed possible!

Whisked together with the plant milk of your choice and a dash of sea salt, they create the perfect base for deviled eggs. These vegan deviled eggs can fool anyone into thinking they’re the real thing!

Egg Substitutes for Vegan Baking

Eggs have traditionally been used in baking to fulfill different requirements. They act as a binding agent, to moisten the batter, or as a leavening agent to help the dough rise.  By understanding these roles the egg plays in a recipe, it becomes easy to find vegan egg substitutes for baking to accomplish the same goals.

Leavening


Because eggs ‘fluff up’ slightly when heated, they are often used in baking recipes as leavening agents to help the dough rise. You can get the same results without eggs by taking advantage of below vegan options.

1. Ener-G Egg Replacer

Ener-G Egg Replacer - Best vegan egg substitutes, vegan egg alternatives, vegan egg replacement, vegan egg replacer, Vegan Baking

For a convenient fix, Ener-G Egg Replacer is a reliable powdered egg substitute for baking purposes which is available at health food shops and even some grocery stores. Blend 1 ½ teaspoons of the powder with 2 tablespoons of water in a food processor or blender for each egg.

Experimentation with 2 to 3 times as much powder to the same amount of water may deliver better results in some recipes. Because the powder is flavorless, it won’t affect the final taste of the baked foods and is suitable for almost every baking purpose.

2. Bob’s Red Mill Egg Replacer

Bob’s Red Mill Egg Replacer - Best vegan egg substitutes, vegan egg alternatives, vegan egg replacement, vegan egg replacer, Vegan Baking

Another great option for baking, Bob’s Red Mill brand has the added bonus of being low in overall calories, and like many vegan egg replacements, free from cholesterol too. Combine 1 ½ teaspoons powder and 2 tablespoons of water in a blender or food processor for each egg.

Like Ener-G Egg Replacer, 2 to 3 times as much powder to the same amount of water may give better results for certain recipes. It is also flavorless and therefore won’t affect the taste of your baked foods. Suitable for all types of baking.

3. Follow Your Heart Vegan Egg (VeganEgg)

Follow Your Heart Vegan Egg (VeganEgg) - Best vegan egg substitutes, vegan egg alternatives, vegan egg replacement, vegan egg replacer, Vegan Baking

Once again it shows, how versatile this product can be! Be it quiches, cakes or using as an egg substitute for cookies, baking is much easier with this gluten-free, soy-free, Kosher and Non-GMO product from our friends at Follow Your Heart!

It’s a great general purpose egg replacer for all your baking needs. To prepare, whisk together 2 tablespoons of VeganEgg with ½ cup of ice cold water to make one‘egg’.

4. Apple Cider Vinegar

Apple Cider Vinegar - vegan egg alternatives

Combining apple cider vinegar with baking soda causes a reaction that’s as fun to watch as it is perfect for making the dough rise! Simply mix 1 tablespoon of apple cider vinegar with 1 teaspoon of baking soda to make your egg leavening replacement.

5. Carbonated Water

One of the easiest hacks for replacing eggs in a recipe is to simply replace ¼ cup of the recipe’s liquid with carbonated water. It’s important not to overmix so that you retain the carbonation within the batter.

6. Diet Soda

It might sound a bit strange, but diet soda can work as a leavening agent! Use one standard can of soda to replace two eggs. This fix works especially well in cake recipes.

Binding


If you’ve ever had to scrub clean a pan after frying eggs, you’ll know just how well they can bind! Since eggs are used as a binding agent for baking, it’s very important to find proper vegan egg substitutes for them, or you might end up with a result that falls apart or just doesn’t have the right texture.

1. The Neat Egg

The Neat Egg by Atlantic Natural Foods, LLC - Best vegan egg substitutes, Vegan Baking

The Neat Egg is a reliable egg substitute made from a blend of chia seeds and garbanzo beans that act as a perfect binding agent for baking. Find it at health food shops and some grocery stores. To prepare, use 1 tablespoon of Neat Egg with 2 tablespoons of water per ‘egg’ and mix thoroughly. Neat Egg is also Non-GMO, soy free and gluten free.

2. VeganEgg from Follow Your Heart

Follow Your Heart Vegan Egg (VeganEgg) - vegan egg replacement

Yes, you guessed it, VeganEgg is perfect as a binding agent too. As we mentioned above, it’s also gluten- and soy-free, non-GMO and Kosher. For each egg you need to replace, whisk together 2 tablespoons with ½ a cup of ice cold water.

3. Aquafaba

When this vegan egg white substitute was first discovered, the vegan world of egg substitutes was taken by storm! Since then making vegan versions of recipes that call for egg whites has been a breeze!

Aquafaba is the liquid you usually throw away in a can of chickpeas. But boy, what a wondrous liquid that has become. For one egg white use 2 tablespoons of aquafaba, but no hard and fast rules here! Change it according to the recipe and consistency you require.

Try it with meringues, mousse, nougat, fudge, brownies or even ice cream. It is such a versatile liquid vegan egg substitute limited only by your imagination!

Do note that the liquid of other bean cans may do the job as well, but chickpea and white bean water seem to be the best.

4. Flaxseed – Flax Egg

flax seed egg substitute, flax egg, vegan egg replacer, vegan Baking

Flax seed egg substitute is one of the easiest, simplest and quite a healthy option, perfect for binding when baking. All you need is ground flax seed and water.

Simply mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and leave to rest for a few minutes. The result is a viscous and gelatinous egg replacement!

5. Chia Seeds

Chia Seeds - Best vegan egg substitutesJust like flax seeds, chia seeds make a gel when combined with water that acts as the perfect vegan egg substitute, and they’re just as healthy! Mix 1 tablespoon of ground chia seeds with 3 tablespoons of water, and leave it to thicken for a few minutes.

6. Mashed Banana

Another useful egg substitute for recipes, which acts as a binding agent just as eggs would. Use half a banana per egg you wish to replace.

It works especially well as an egg substitute for cookies and pancakes, where the flavors complement each other. Try to avoid overripe banana as it may create quite a strong flavor in recipes.

7. Mashed Avocado

Another useful fix as an egg substitute is mashed avocado. For each egg the recipe calls for, use one-quarter cup of mashed avocado. This works particularly nicely in chocolate cakes and brownies, as the avocado does discolor with contact to the air, which won’t be visible in a dark bake such as chocolate.

8. Instant Mashed Potatoes

Instant mashed potatoes are a good egg substitute for dense bakes. Simply add 2 tablespoons per egg that you need to substitute.

9. Cornstarch or Arrowroot

Both cornstarch and arrowroot are great at thickening and binding, therefore make a good egg replacement in vegan baking. Either will work, but arrowroot is the less processed option. Combine 2 tablespoons of your preferred starch with 3 tablespoons of water for each egg you want to replace.

10. Nut Butter

If you’re familiar with the sensation of having peanut butter stuck to the roof of your mouth you already have firsthand experience how well it works as a binding agent!

The creamy texture of nut butter works well as a vegan egg substitute for pancakes, cookies, and brownies. Choose a creamy texture rather than chunky for a better mixture, unless you’re experimenting of course! Substitute 3 tablespoons of the nut butter of your choice per egg.

Moisture


We will discuss applesauce and pumpkin puree as options below, but you can use almost any vegetable or fruit puree that takes your fancy. As long as they have a smooth texture, they should do the trick!

1. Bananas

Mashed Banana - vegan egg alternatives

Like we mentioned above, bananas do impart their own flavor to baked food, so use these in recipes where the flavors will combine nicely. They tend to work very well, as an egg substitute for cake mix and pancakes. Make sure to use ripe bananas. Use one mashed banana per egg depending on the consistency you want to achieve.

2. Applesauce

Applesauce - vegan egg replacement

A quarter cup of unsweetened applesauce can be used to replace one egg in a recipe. Fruit purees can make the final product slightly denser than the original recipe, so if you want a lighter result, you can also add an extra half teaspoon of baking powder to your ingredients.

When using applesauce as an egg substitute it does bring some of its own flavor to the final result, so use it in foods where the flavors will go together nicely.

3. Pumpkin Puree

Pumpkin puree is a great ingredient to experiment with, and can give extra special results in breakfast treats like muffins, pancakes, and of course, pumpkin bread. As with applesauce, use a quarter cup to replace each egg.

4. Silken Tofu (opt for non-GMO)

This vegan favorite makes the perfect egg substitute in recipes where a dense texture (like brownies) and the addition of baking powder & baking soda are called for. Use a quarter cup to replace each egg in the recipe, processed in a blender or food processor until it is smooth and free of lumps.

Best Vegan Egg Substitutes for Egg Dishes and Vegan Baking


See how easy that was? There are so many options for replacing eggs in your meals and baking that you’re actually spoiled for choice!

Whatever your favorite egg dish or baking recipe is, there’s a vegan way to them with above egg substitutes. Also the added bonus? Less worries with your cholesterol and it’s cruelty-free!

 

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