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Cooking without ...

Eggs: If a recipe calls for just one or two eggs, you can often skip them. Add a couple of extra tablespoons of water for each egg eliminated to balance out the moisture content of the product. Use tofu to make scrambled eggs.

1 egg equals:

  • 1/2 mashed banana
  • 1/4 cup blended Silken tofu or 1 ounce of mashed low-fat tofu
  • 1 teaspoon flax plus 1/4 cup water, well blended
  • Ener-G Egg Replacer: Egg replacers are egg-free and are usually in powdered form. Make sure not to confuse egg replacers with Egg Beaters—Egg Beaters contain egg.
  • 1 tablespoon soy flour or cornstarch plus 2 tablespoons water to replace each egg in a baked product.

Meat: There are lots of options for plant protein sources. Some tried-and-true, some new!

  • Beans
  • Tofu
  • Tempeh
  • Seitan
  • Meat analogues such as Gardenburgers, Gimme Lean sausage, tofu dogs, etc.

Milk: Use nondairy alternatives in a one-to-one ratio just as you would use milk. All brands and types have different flavors, so experiment to find the ones you enjoy the most. Make sure you use plain milks for soups and savory dishes.

  • Soymilk, rice milk, almond milk, and oat milk
  • Water, in baking recipes, provides a calorie free moistener.

Cheese: A solution is to just leave it out.

  • Put more vegetables in your dish or add some beans or baked tofu instead of cheese.
  • Nondairy cheese: Some nondairy cheeses contain dairy ingredients such as whey and casein. Make sure to avoid these.
  • Instead of parmesan, sprinkle nutritional yeast on popcorn, salads, or pasta for a cheesy flavor.

Oil: The extra fat is not necessary for great taste.

  • Applesauce in a one-to-one ratio for any oil used in baking.
  • For sautéing, use water or vegetable broth.
  • Spray oils help limit the fat while providing a nonstick surface.


PCRM Nutrition Curriculum DVD
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Basic Principles

Encouraging Discussion

Session 1. Diabetes

Session 2. Overview of the Vegan Diet

Session 3. Vegan Diet Planning

Session 4. Replacing Meat

Session 5. Dairy Alternatives

Session 6. Dining Out

Session 7. Weight Loss

Session 8. Addictive Foods/Understanding Cravings

Session 9. Healthy Heart

Session 10. Glycemic Index

Session 11. Healthy Eating During Work and Travel

Session 12. Virtual Grocery Store Tour

Session 13. Breast Cancer

Session 14. Prostate Cancer

Session 15. Favoring Fiber

Session 16. Digestive Health

Session 17. Hypertension

Session 18. Cooking Demonstration (Optional)


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The Physicians Committee
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