Just because you are not going to eat meat any more does not mean you have to give up your favourite recipe. There are widely available alternatives to just about every type of meat. There are also substitutes for dairy and eggs.

Meat substitute

Faux meats are most often made from soy or wheat protein and are available fresh, dried or frozen.

Tofu: Made from soybean milk, Tofu soaks up flavours and is best when marinated for at least 30 minutes or served with a flavourful sauce. There are two types of tofu: fresh, water-packed tofu – always refrigerated – for when you want the tofu to hold its shape, such as when baking or grilling. Silken tofu, which is packed in aseptic boxes and usually not refrigerated, is generally used for pureeing; use this for creamy sauces, desserts, and dressings. Press the water out of the tofu prior to preparing it. Wrap the tofu in a towel and set something heavy on top of it for at least 20 minutes; and it will be ready for marinades, sauces, freezing and cooking.

Tempeh: This traditional Indonesian food is made from fermented soybeans and other grains. Because of its density, tempeh should be braised in a flavourful liquid for at least one hour prior to cooking. This softens it up and makes the flavour milder. After braising, you can dredge the tempeh in flour, corn meal, or a mixture of ground nuts and flour and panfry it. Then add it to a sauce and continue cooking it for an enhanced flavour.

Seitan: Also known as wheat gluten, seitan is derived from wheat and is a great source of protein. Try seitan – found in health food stores – as a chicken substitute in your favourite recipes.

Whole grains and legumes: Whole grains are an excellent source of fibre, protein, B vitamins, and zinc. Legumes include pinto beans, navy beans, kidney beans, garbanzo beans, lentils, peanuts, and black-eyed and split peas. Use beans as a protein source in salads, soups, stews and rice dishes.

Dairy replacements

In addition to being more humane than cow's milk, soy-, rice-, and nut-based milks and cheeses are generally lower in fat and calories and contain no cholesterol.

Milk: Soy, rice, or nut milk can replace cow's milk in any recipe. Soy and rice milks are available in a variety of flavours including plain, vanilla, chocolate and strawberry. For desserts, use almond, oat, or coconut milk. For buttermilk, combine one cup soy milk and one tablespoon vinegar.

Cheese, yogurt, ice-cream: There are plenty of convenient alternatives to these products, such as ones based on soy; can be found at health food stores and supermarkets.

Egg replacements:

There are plenty of egg substitutes available for baking or preparing a dish that calls for eggs. One can usually find replacements at health food stores and some grocery stores.

Tofu: Tofu is also great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée ¼ cup soft tofu. It is important to keep in mind that although tofu doesn't fluff up like eggs, it does create a texture that is perfect for "eggy" dishes. Tofu is also a great substitute for eggs in eggless egg salad and breakfast scrambles.

In desserts and sweet, baked goods: Try substituting one banana or ¼ cup applesauce for each egg called for in a recipe for sweet, baked desserts. These will add some flavour to the recipe, so make sure bananas or apples are compatible with the other flavours in the dessert.

Other egg replacement options:

1 egg = 2 tbsp potato starch

1 egg = ¼ cup mashed potatoes

1 egg = ¼ cup canned pumpkin or squash

1 egg = ¼ cup puréed prunes

1 egg = 2 tbsp water + 1 tbsp oil + 2 tsp baking powder

1 egg = 1 tbsp ground flax seed simmered in 3 tbsp water

1 egg white = 1 tbsp plain agar powder dissolved in 1 tbsp water, whipped, chilled, and whipped again