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Nutrition Q&A: Vegan Protein Options

This week, we'd like to share some vegan substitutions for frequently occurring foods that appear in our recipes. All of last week's recipes can be made vegan by substituting a few simple ingredients for eggs, milk, yogurt, and cheese. See the lists below.

Nutrition Q&A 8/27/21

Question from Mike

Are there any Vegans in BBL? When giving nutrition tips, why not give Vegan options? I’ve not seen one since I’ve been getting coaching.

Answer

*This question came in last week after we published “Your New Go-To Breakfasts,” which were three recipe options containing either eggs or dairy.

Though we’ve never formally surveyed the entire Barbell Logic community, there are definitely vegans among us. According to recent studies, there has been a 300% increase in the United States over the past 15 years in people following a plant-based or vegan diet. It is estimated that three percent of the US population is vegan. For a fun fact, Oregon is the most vegan state, followed by Vermont, Washington, & California. (https://vegannews.press/2020/03/06/vegan-america-study/)

Generally, the recipes we publish are designed to appeal to the broadest audience. This is why we don’t have a deep compilation of vegan recipes yet. We’re working on developing and sharing recipes for all dietary preferences and needs.

This week, we’d like to share some vegan substitutions for frequently occurring foods that appear in our recipes. All of last week’s recipes (https://barbell-logic.com/nutrition-tip-of-the-week-your-new-go-to-breakfasts/#content) can be made vegan by substituting a few of these vegan protein options.

Eggs – I have literally come across 13 different vegan substitutions for eggs. Which one you choose often depends on the method of cooking and whether the recipe is savory or sweet. Each of the options below can stand in for the equivalent of a single large egg in most recipes:

  1. 1 tablespoon of flaxseed meal plus 3 tablespoons of water
  2. 1 tablespoon of chia seeds plus 3 tablespoons of water
  3. ¼ cup of ripe banana
  4. ¼ cup of mashed avocado
  5. ¼ cup of applesauce
  6. 1 tablespoon plus 3 tablespoons of water of Egg Replacers (https://www.thespruceeats.com/what-is-an-egg-replacer-3376812)

Milk – Choose from:

  1. Soy milk
  2. Almond Milk
  3. Cashew milk
  4. Coconut milk
  5. Rice milk
  6. Oat milk
  7. Hemp milk
  8. Flax milk

Remember to read the labels as the amount of sugar, fat, and total calories vary greatly. Many of the above options come in both sweetened and unsweetened versions.

Yogurt – Choose from:

  1. Blended silken tofu
  2. Soy yogurt
  3. Coconut milk yogurt
  4. Almond milk yogurt
  5. Cashew based yogurt

If you want to make your own vegan yogurt, this is a great place to start https://www.eco-labels.org/food-and-nutrition/recipes/vegan-substitute-for-greek-yogurt/

Cheese – There are a variety of options out there that closely replicate the flavor and consistency of our favorite cheeses. Nutritional yeast is a great substitute for parmesan.

Some of the top-rated brands that consumers enjoy are:

  1. Kite Hill – Cream cheese & soft, spreadable cheese alternatives
  2. Miyoko’s Kitchen – Farmhouse & Pepper Jack, Mozzarella, Cheese Wheels, & Cream Cheese
  3. Treeline cheese – Soft French-style, aged artisanal, cream cheese
  4. Daiya Foods – Shred, slices, blocks & cream cheese
  5. Cow – Aged cashew cheese

If you have a question for Coach Gillian and our Nutrition Coaches that you’d like to see answered in future issues of the Friday Five Newsletter, please fill out the form below.

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