Stricter than traditional vegetarians, vegans do not consume any animal products, including eggs, cheese and other dairy foods. Although this may seem challenging, vegan food is becoming increasingly available to replace traditional meat or dairy products. Alternatively, make your own vegan replacements for your favorite dairy foods, such as sour cream.
Firm, silken tofu has a sour cream consistency when blended that makes it a perfect vegan substitute. Use plain silken tofu to replace sour cream in recipes. Add herbs and flavorings -- such as lemon juice, balsamic vinegar, salt, pepper or garlic -- to your tofu to make it tastier. A 3.5-ounce serving of tofu contains 6.9 grams of protein, or 15 percent of the daily recommended value for women. Add nutritional yeast to the tofu -- it adds nutrients, such as vitamin B-12 and essential amino acids, and provides a nutty or cheesy flavor.
Plain soy yogurt is also a good substitute for sour cream, especially for making dips or to use in cooking. Soy yogurt, which is available in most grocery stores, has a texture that is similar to sour cream. Add herbs and spices to boost the flavor of soy yogurt or eat it plain. Soy yogurt contains 2.64 grams of protein, or 5 percent of your daily recommended allowance, in a 3.5-ounce serving. It is also a good source of calcium.
Make your own sour cream substitute using guacamole. Mash an avocado and add any flavorings you want for a sour cream alternative. Avocados are loaded with 20 essential vitamins and minerals and contain healthy fat that can reduce your risk of cardiovascular diseases. If mashed avocado does not have the right texture, mix the avocado with silken tofu for a creamy and tasty replacement.
Hummus is a vegan dip that you can use to replace sour cream as a dip or topping. Made with chickpeas, tahini, olive oil and lemon, hummus is a healthy option. Hummus is low in calories and contains essential vitamins and minerals. This dip also is a good source of fiber and healthy omega-3 fatty acids. Make your own hummus or buy it in any grocery store. Hummus is available in a variety of flavors, so you should be able to find a variety that you like.
- The Vegetarian Resource Group: Veganism in a Nutshell
- Go Dairy Free: How to Substitute Cream
- The Vegan Wolf: Cooking Substitutions
- The Huffington Post: Nutritional Yeast --The Surprisingly Tasty Health Food
- VegKitchen: Vegan Substitutions Guide
- CaliforniaAvocadoDirect.com: Use Avocado as a Healthy Butter Substitute
- The University of Arizona: Hummus
- USDA Nutrient Database: Nutrient Data for 16162, MORI-NU, Tofu, Silken, Firm
- USDA Nutrient Database: Nutrient Data for 16252, SILK Plain Soy Yogurt
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