
Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Whole-Food Nutrition
Plant-Forward Mediterranean Nutrition Profile
How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.
- Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
- Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
- Polyphenol Antioxidant IndexCellular defense High polyphenol
- Blood Sugar SmoothingSustained satiety curve 4+ hours full
Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.
1. Whipped Cream
Whipped cream can be made by combining full-fat chilled coconut cream, powdered sugar and vanilla extract, similar to how you make whipped cream from dairy half-and-half.
2. Tiramisu
Tiramisu is typically is made with soft Italian mascarpone cheese, but a package of extra-firm tofu blended with raw cashews, sugar and lemon juice makes a creamy, vegan-friendly substitution.
3. Flan
Flan is a custard product made with cream and eggs. Instead, use extra-firm silken tofu paired with high-fat non-dairy milk, such as coconut milk, to re-create the texture. Combined with agar flakes (a thickener made from red seaweed), sugar and vanilla extract, you can create a highly comparable vegan flan.
4. Creme Brulee
Can be made vegan by using silken tofu, full-fat coconut milk, sugar, vanilla extract and cornstarch. Sugar is key for the caramelized top. Ground turmeric can create a golden color in vegan creme brulee or flan.
5. Panna Cotta
This is a cold Italian custard that often is served with fruit. It is traditionally made with cream and gelatin, which are not vegan-friendly. Make it dairy-free with a combination of full-fat coconut milk, vanilla extract, sugar and a thickener such as agar powder and tapioca flour.
6. Gelato or Ice Cream
Can be made vegan by using high-fat non-dairy milk, such as coconut, combined with sugar and cornstarch.
7. Pie Crust
This can be a challenge, as many non-vegan varieties use lard or butter for flakiness. Use chilled vegan butter, shortening substitute or coconut oil combined with all-purpose flour, salt and ice water.
8. Tres Leches
This is a milk cake typically made from whole, condensed and evaporated milks as well as heavy cream and eggs. For a vegan tres leches dessert, use plain unsweetened soy milk plus apple cider vinegar to create buttermilk. To make the soaking liquid, which creates a moist cake, combine vegan sweetened condensed milk and full-fat coconut milk.
Want more tips on vegan baking? Read “Mastering Vegan Baking”
Ginger HultinGinger Hultin, MS, RD, CSO, is a National Spokesperson for the Healthy Nutrition Academy and a Seattle-based writer specializing in integrative health and nutrigenomics. Read Ginger’s blog, Champagne Nutrition, and follow her on Facebook, Instagram, Pinterest and Twitter.
Today's facts onVitamin B12How much you need, safe max and studies