5 Substitutions to Try for Vegetarian Awareness Month

October is celebrated as Vegetarian Awareness Month.

For over 40 years, Natural Gourmet Institute (NGI) promoted the health benefits of eating a plant-centric diet for environmental, health and humanitarian benefits.

Chef instructors and students at NGI were continuously testing the best substitutions for flavorful vegetarian recipes. There was even a quest for the best egg substitution for baking cookies. Read on for some more of our favorites vegetarian substitutions.

  1. Use cauliflower in place of fish when making ceviche for a similar texture and an excellent source of vitamin C and vitamin K.
  2. Combine almond meal with salt and onion powder to substitute Parmesan cheese. This substitution will provide delicious “cheesy” flavor to your salads, soups, and pastas.
  3. When making potato soup, add smoky Lapsang Souchong tea in place of bacon. Lapsang has a distinctive smoky flavor, as its leaves are traditionally smoke-dried over pinewood fire.
  4. For baking, replace 1 cup of butter for 1 cup of avocado puree or ½ cup applesauce, plus ½ cup Extra Virgin Olive Oil. This provides a lighter texture and healthier alternative for your baked goods.
  5. To thicken pureed soups without dairy, use coconut milk or oats. Either will provide a very similar texture to regular milk or cream.

This post was originally published by the Natural Gourmet Institute. Learn how to cook up some delicious, plant-based dishes in the Natural Gourmet Center at ICE's health-supportive classes.

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