Essential Sports Nutrition


Vegan-friendly holiday dessert tips

The holidays can be overwhelming, especially if you have dietary restrictions. For all my vegan or dairy/egg allergy friends/followers, there's a good chance that you will feel deprived of the many delicious desserts offered to you, filled with ingredients that you can't (or should not) eat. While your reasons may be for ethical, religious, moral or health, the holidays are for everyone, regardless of your dietary needs. Everyone deserves to yum!

In my recent issue of Food and Nutrition (Nov/Dec 2017) on pg. 23, there was a great article titled "Mastering Vegan Baking."

I wanted to share a few ingredient swaps from the article, to help you make eight traditional desserts, vegan friendly.

  1. Whipped cream - Combine full-fat chilled coconut cream, powdered sugar and vanilla extract.
  2. Tiramisu - Extra-firm tofu blended with raw cashews, sugar and lemon juice.
  3. Flan - Extra-firm silken tofu paired with high-fat non-dairy milk (ex. coconut milk). Combine with agar flakes (a thickener made from red seaweed), sugar and vanilla extract.
  4. Creme brulee - Silken tofu, full-fat coconut milk, sugar, vanilla extract and cornstarch. Sugar is key for the caramelized top. Ground turmeric can create a golden color in vegan creme brulee or flan.
  5. Panna cotta - Full-fat coconut milk, vanilla extract, sugar and a thickener such as agar powder and tapoica flour.
  6. Gelato or ice cream - High-fat non-dairy milk, such as coconut, combined with sugar and cornstarch.
  7. Pie crust - Chilled vegan butter, shortening substitute or coconut oil combined with all-purpose flour, salt and ice water.
  8. Tres leches - Plain unsweetened soy milk plus apple cider vinegar to create buttermilk. To make the soaking liquid, which creates the moist cake, combine vegan sweetened condensed milk and full-fat coconut milk. 

Other vegan-friendly food swap tips:
  • Eggs
    Powdered eggs (made with potato and tapoica starches)
    -Flax "egg" - 1 tbsp finely ground flaxseed + 3 tbsp water
    -Mashed banana (1/2 banana = ~1 egg)
    -Baking soda + vinegar (1 tsp baking soda + 1 tbsp white vinegar = 1 egg)
    -Aquafaba - the liquid from canned chickpeas and other legumes
  • Milk and Dairy-Plant-based full-fat or lower-fat replacement
    -For buttermilk - 1 cup soy milk + 1 tbsp lemon juice or vinegar
    -For traditional sweetened condensed milk - coconut milk + white sugar + vanilla extract
  • Butter
    Vegan spread (palm oil or vegetable oil)
    -Coconut oil or avocado
  • Honey
    Maple syrup
    -Agave nectar
    -Apple honey
  • Chocolate
    Cocoa powder
    -Frosting - bitter cocoa powder + vegan sweetener + powdered sugar + vegan-friendly butter, coconut oil or cashew cream. Add non-dairy milk and vanilla extract.