Wildly Affordable Organic Vegan
I’ve been reworking the recipes and techniques in Wildly Affordable Organic to make them all plant-based. Try this approach to lower your cholesterol, cut calories, and eliminate dairy and eggs from your cooking. Use some of the changes or try them all.
This page has information on replacing ingredients plus changes to recipes in Wildly Affordable Organic. I’ll add recipes and more information to this page regularly.
Here are some substitutions that have worked well for me, with some comparison of the nutritional values. The good news is that plant-based meals have no cholesterol and less saturated fat. On the other hand, if you’ve been relying on cows’ milk for protein, switching to coconut milk will mean that you need more protein from somewhere else. Eat more beans, use seitan (wheat gluten or “wheat meat”) in stir fries and sauces, and use nutritional yeast (nooch) in place of Parmesan in pesto, in rice, and over popcorn.
These replacements may not work in all recipes, but overall I’m having good results. To get additional protein,
- For Barilla Plus Pasta, use whole-wheat pasta such as Whole Foods Market’s Whole Wheat Fusilli plus two tablespoons (8 grams) of nutritional yeast. For one 3/4-cup serving:
- Whole wheat pasta weighs 42 grams, has 150 calories, 5 grams of protein, 1 gram of fat (zero saturated), and 3.75 grams of fiber. Two tablespoons of nutritional yeast weighs 8 grams, adds 30 calories, 4 grams protein, less than a gram of fat (25% saturated), and 2 grams of fiber. Mix the yeast into the sauce or serve it on top.
- Barilla Plus weighs 56 grams, has 210 calories, 10 grams protein, 2 grams of fat (zero saturated), and 4 grams of fiber.
- For egg whites and sometimes for milk, use aquafaba (bean broth, usually from chickpeas). Three tablespoons of aquafaba equals one large egg. I use aquafaba to make meringues, gelato, mousse, banana bread, frosting, and more. Aquafaba is free … something that you would have poured down the drain otherwise.
- For eggs, use 1/4 cup applesauce or 1 tablespoon finely-ground flaxseed mixed with 3 tablespoons water. For the equivalent of one large egg:
- Flaxseed has 40 calories, zero cholesterol, 2.5 grams fat (0.25 saturated), 1.5 grams protein, and 2 grams fiber
- Apple sauce has 26 calories, zero cholesterol, and a trace of fat, protein, and fiber. Depending on the recipe, I may include the peel, providing 2 grams of fiber
- The egg has 72 calories, 372 mg cholesterol, 5 grams fat (1.5 saturated), 6 grams protein, and zero fiber
- For milk, use Coconut Dream coconut drink. It’s delicious and has lots of calcium, but doesn’t have any protein. By the cup:
- This coconut drink has 80 calories, zero cholesterol, and 5 grams of fat (all saturated)
- 2% milk has 122 calories, 20 mg of cholesterol, and 5 grams of fat (3 grams saturated)
- Whole milk has 149 calories, 24 mg of cholesterol, and 8 grams of fat (5 grams saturated)
- For heavy cream and creamy cheeses like ricotta, use soaked raw cashews processed until smooth in a high-speed blender or food processor.
- For butter, use Earth Balance organic coconut spread. By the tablespoon:
- The spread has 100 calories, zero cholesterol, and 11 grams of fat (5 grams saturated)
- Butter has has 102 calories, 31 mg cholesterol, and 11 grams of fat (7 saturated)
Making Flaxseed “Eggs”
For each egg, mix 1 tablespoon finely ground flaxseed with 3 tablespoons water and heat briefly (microwave for 40 seconds on high), stir with a fork to get an eggy texture, and cool to room temperature.
Really, there’s not that much to change. Make Good Whisk Bread instead of Whisk Sandwich bread (easier and cheaper, too!). Make Whisk Burger Buns instead of Good Burger Buns. Here are some recipes I’ve modified, with more coming:
- New: Blueberry Pancakes (this did change quite a bit, so here is the complete new ingredient list)
- 2 tablespoons coconut spread
- 1 cup Coconut Dream
- 1 tablespoon flaxseed with 3 tablespoons water, prepared as described above
- 1 cup (120 grams) white whole wheat flour
- 1 1/2 teaspoons baking powder
- 1 tablespoon sugar
- 1/2 teaspoon salt
- 1 cup blueberries
- Zest from one lemon
- 2 teaspoons corn or canola oil for griddle
- top with 2 tablespoons coconut spread and 1/2 cup real maple syrup
- Higher Protein Good Whisk Bread: Optionally, add up to six tablespoons (45 grams) vital wheat gluten with the white whole wheat flour in the Good Whisk Bread recipe. Knead the dough in a bread machine, standing mixer, or by hand for eight to ten minutes. This bread is slightly chewier and easier to slice thin.
- Nooch Pesto: Substitute 1/4 cup (16 grams) nutritional yeast for 128 grams (6 ounces) Parmesan, taste, and add more yeast as desired.
- Pizza with Pesto: Spread pizza crust with olive oil and bake for about 12 minutes. While it bakes, cook pizza toppings such as bell peppers and onions in a teaspoon or two of olive oil over medium heat. Spread Nooch Pesto on cooked crust and top with cooked toppings. Do not cook pesto.
- Good Biscuit Mix: Use 4 ounces coconut spread in place of butter and skip the milk. These biscuits are better than the original, with an appealing coconut flavor. So far, the mix has worked perfectly for biscuits, pancakes, and vanilla cake. My book Fifty Weeks of Green has this recipe in detail along with several new recipes for using the Good Biscuit Mix.
- Glazed Carrots: Use coconut spread (sweetish) or corn oil (savory) in place of butter.
- Chocolate Upside-Down Cake: use coconut drink and spread for in place of cows’ milk and butter. You won’t notice the difference in taste or texture.
- Ginger-Glazed Carrot Cake: The cake is very moist and a little flatter, but has an irresistible tropical aroma.
- For the cake, use 1 tablespoon flaxseed with 3 tablespoons water, prepared as described above, plus 1/4 cup applesauce in place of the eggs. Grease the pan well, line with parchment paper, and grease the parchment paper. Bake cake for 35 minutes (10 minutes longer than usual).
- For the glaze, use coconut spread in place of butter.
- Hot-Milk Cake (used for Strawberry Short Cake): Use 2 tablespoons flaxseed and 6 tablespoons water, prepared as described above, coconut drink in place of milk, and add an additional 1/8 teaspoon baking powder. When you beat the sugar and flaxseed together, you won’t see the amazing transformation that you’d get with sugar and eggs. On the bright side, this means you don’t have to fold the dry ingredients in so carefully; simple stirring will do. Use extra strawberries in place of whipped cream. Let the berry juice hide the flaxseed in the cake. I was surprised to see that I didn’t miss the whipped cream!
- Chocolate Pudding: Use coconut drink in place of cows’ milk. The pudding is a little less dense but very tasty. I don’t use soymilk anymore, but if you do, try Vitasoy’s Classic or Creamy Soymilk for more protein and to give the pudding more body.
- Vanilla Pudding: Use coconut drink in place of cows’ milk and leave out the egg (you won’t miss it!). The pudding is a little less dense but very tasty. Again, Vitasoy’s Classic or Creamy Soymilk also works well if you use soy products.
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