1. Begin slowly but gradually
Of course, if we remove everything from our diet in such a short amount of time with no substitution, the conversion will be rather difficult. Depending on whether you are starting from scratch or starting from a vegetarian diet, have small goals to reach your ultimate goal, gradually.
Begin to explore different substitution options for meat, cheese, eggs and milk. Discover your tastes and preferences! Then, the next step is simply to gradually increase the frequency of vegan meals or days per week.
2. Discover the multiple substitutions and culinary avenues for inspiration!
"I want to do it, but I love cheese too much to let it go" is a phrase we often hear. For cheese lovers, try a vegan cheese substitute made from cashews! Don't like it? Try enhancing the taste of your dishes once cheesed with nutritional yeast, which is widely used in the vegan community for this purpose!
But no more cheesecake? FALSE! Once again, cashews come to the rescue!
Scrambled eggs are too good! Did you know that scrambled tofu can be used as a substitute?
Let's try soft tofu instead of yogurt in our breakfast smoothies. Lentils to replace ground meat in our classic meatloaf recipes. Mashed butternut squash to replace a macaroni and cheese sauce. The options are endless!
The vegan market is growing exponentially and the culinary options are increasingly varied. Simply discovering easy substitutions is all it takes to enjoy your favourite recipes and dare to try new flavours! In addition, many cultures use vegetable proteins daily in their staple diet. Let's get inspired by Asian, Indian or Mexican recipes!
3. Only tofu as a source of vegetable protein... wrong!
Tempeh, legumes (beans, chickpeas, lentils, etc.), nuts and seeds and textured vegetable protein (TVP) are all good sources of protein. Here are a few examples of recipes using protein sources other than tofu:
* TVP is made from defatted soybean meal, which is then compressed, processed and dried to produce granules that resemble ground meat when rehydrated.
4. Food to be integrated for a balanced nutrient diet
Nutritional yeast : A very good source of vitamin B12, a nutrient found mostly in animal-based sources. Only 2 tablespoons (30ml) can meet 130% of our daily needs in vitamin B12! This cheese-flavoured seasoning is perfect to use in sauces, dressings or to sprinkle on popcorn, homemade pizza or other savoury foods.
Rich sources of vitamin C: It is important to know that iron from plants (non-heme) is less well absorbed than iron from animals (heme). Thus, vitamin C increases the absorption of vegetable iron during digestion.
Eating food rich in vitamin C at mealtime is an important gesture to optimize our iron intake when vegan. The richest sources of vitamin C are the following (from the richest to the least rich): guava, red bell pepper, green bell pepper, kiwi, orange, mango, broccoli and Brussels sprouts.