Living Vegetarian For Dummies
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If you’re a vegetarian, you probably know exactly how to eliminate meat from your diet. But if you want to cut back on other animal products — like eggs and dairy — you may be at a loss when it comes to appropriate recipe substitutions. Try these clever tricks for replacing animal products in your favorite recipes:

  • Use half of a mashed, ripe banana to replace one whole egg in recipes for pancakes, muffins, and quick breads.

  • Replace cow’s milk with equal amounts of soymilk or rice milk in puddings, smoothies, and cream soups.

  • Instead of beef broth or chicken broth, use vegetable broth in soups, casseroles, and pilafs.

  • Use soy burger crumbles in place of ground beef in taco and burrito fillings and spaghetti sauce.

  • Mash a block of tofu and mix it with a few teaspoons of lemon juice. Use this mixture in place of ricotta cheese or cottage cheese in lasagna, stuffed shells, and manicotti.

  • Replace hard-boiled eggs with diced tofu when you make your favorite egg salad sandwich filling.

About This Article

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Suzanne Havala Hobbs, DrPH, MS, RD, a vegetarian for more than 30 years, is a registered and licensed dietitian, an editorial board member for Vegetarian Times magazine, and a nationally recognized author on issues relating to food, nutrition, and health policy. She is also a clinical associate professor at the University of North Carolina's Gillings School of Global Public Health.

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