Whole food people - substitutes for things in my diary

nikilis

hey yall, I'd like to improve my diet by increasing plant based proteins, and replacing dairy products etc with non dairy options.

for example, I use 125g of low fat yogurt in my smoothie, what is a good replacement for this?

is honey a good substitute for brown sugar?

clearly I should drop the eggs.


any advice you would like to share would be great.


if you want to be a douche, I'm looking for specific advice from a specific group of people with knowledge, so take your canoe somewhere else.

thanks!

nikilis

come on people, don't be shy now.

Cp731

Quinoa: 11g Protein / Cup
A grain like seed, quinoa is a high protein alternative to rice or pasta, served alone or over vegetables and greens. It provides a good base for a veggie burger and is also a fantastic breakfast cereal when served cold with almond or coconut milk and berries.
Lentils: 17.9g Protein / Cup
Delicious, nutritious and super easy to prepare. Trader Joe’s sells them pre-cooked and I’m not afraid to just eat them cold right out of the package for lunch or a snack on the run.
Tempeh: 24g Protein / 4 Ounces
A fermented soybean-based food, tempeh is a healthy protein-packed alternative to it’s non-fermented cousin tofu. It makes for a great veggie burger and doubles as a tasty meat alternative to meatballs in pasta, or over brown rice and vegetables.
Beans (Black, Kidney, Mung, Pinto): 12-15g Protein / Cup
I love beans. Great on a veggie burrito, in chili and soups, on salads or over rice with vegetables, beans of all varieties are a daily staple of my diet.
Spirulina: 6g Protein / 10 grams
A blue-green algae, spirulina is a highly bioavailable complete protein containing all essential amino acids. At 60% protein (the highest of any natural food), it’s a plant-based protein powerhouse that finds it way into my Vitamix blends daily.
Hemp Seeds: 16g Protein / 3 Tbsp
With a perfect ration of omega-6 and omega-3 EFA’s, hemp seeds are another bioavailable complete protein rivaled only by spirulina. A simple and great addition to a multitude of dishes, from breakfast cereal to salads to smoothies to vegetables and rice.

Cp731

Tofu scramble w/ veggies: some organic high-protein tofu crumbled and stir-fried with olive oil, garlic, diced carrots and tomatoes, spinach and mushrooms, and spiced with tamari, turmeric, sea salt and coarse black pepper

Steel-cut oats: cook some steel-cut oats, then add ground flaxseeds, raw nuts, berries, cinnamon

Stir-fry: Here’s my secret … you can make an endless combo of meals by cooking some garlic in olive oil, then cooking some veggies (carrots, bell peppers, mushrooms, etc.) and some protein (tofu, tempeh, seitan, etc.) and some greens (kale, broccoli, spinach, etc.) and some spices (turmeric or coconut milk or tamari & sesame oil, black pepper, salt).

•Veggie chili over quinoa: Black beans, kidney beans, pinto beans with olive oil, garlic, onions, tomatoes, bell pepper, diced kale, diced carrots, tomato sauce, chili powder, salt, pepper. Maybe some beer for flavor. Serve over quinoa or brown rice.
•One-pot meal: Quinoa, lentils, greens, olive oil, tempeh (or a bunch of other variations). Read Tynan’s post on cooking this all in one pot.
•Whole-wheat pasta: Serve with a sauce — some tomato sauce with olive oil, garlic, onions, bell peppers, diced kale and carrots, diced tomatoes, fresh basil, oregano.
•Big-*kitten* Salad: Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado. Mix balsamic vinegar and olive oil, or red wine vinegar and olive oil, sprinkle on the salad. Yum.
•Smoothies: Blend some almond or soy milk with frozen berries, greens, ground chia or flaxseeds, hemp or spirulina protein powder. Lots of nutrition in one drink!
•Snacks: I often snack on fruits and berries, raw almonds or walnuts, carrots with hummus.

amy1612

hey yall, I'd like to improve my diet by increasing plant based proteins, and replacing dairy products etc with non dairy options.

for example, I use 125g of low fat yogurt in my smoothie, what is a good replacement for this?

is honey a good substitute for brown sugar?

clearly I should drop the eggs.


any advice you would like to share would be great.


if you want to be a douche, I'm looking for specific advice from a specific group of people with knowledge, so take your canoe somewhere else.

thanks!

Keep the eggs, eggs arent dairy and are a good source of protein. You could try using coconut yoghurt (I know theres a brand called coyo which sells it), but I wouldnt replace it with something like soy.

Honey is a great substitute for brown sugar, I use it a lot in cooking.

Falafel is good, make at home with chickpeas, herbs, spices etc. Have it with some houmous, a nice wrap and a salad