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This list is not all inclusive, but it's a good start! Scrambled Eggs: Mashed tofu with Mori-Nu Garden Scrambler Eggs for Baking: ENER-G Egg Replacer (follow instructions on box); 1 Tbsp. arrowroot + 1 Tbsp. flour + 2 Tbsp. water; ½ banana, mashed Egg Waffles: Van’s Wheat-Free Waffles Milk: Edensoy; Westbrae; White Wave Silk; Imagine Rice Dream; Vitasoy Creamer: Farm Rich, Silk Soymilk Creamer Butter: Willow Run; Spectrum; Earth Balance; Fleischmann’s Unsalted Margarine Yogurt: WholeSoy; White Wave Cream Cheese: Tofutti Better Than Cream Cheese Sour Cream: Tofutti Sour Supreme Honey: Rice syrup; maple syrup; molasses; stevia; sucanat Meat Broths: Vegetable broths; Vegan "Chicken," "Beef" broths (Westbrae; Imagine) Cream Soups: Imagine; Pacific "Cream" Flavored Sauce Mayonnaise: Veganaise; Nayonaise As a binder, substitute for each egg: 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or 1 small banana, mashed, or 1/4 cup applesauce, or 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores. The following substitutions can be made for dairy products: Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used. Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar. Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein which is a dairy product.) Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes. Several brands of nondairy cream cheese are available in some supermarkets and kosher stores. Nutritional Substitutes Source: The American Dietetic Association; Vegan Society Protein -- The foods which commonly supply the most protein in a vegan diet are pulses (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame). "Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retention and use in healthy adults, thus complementary proteins do not need to be consumed at the same meal." [Source: Position Paper on Vegetarian Diets, The American Dietetic Association.] The plant foods highest in protein are legumes (beans, peanuts, soyfoods such as tofu) and nuts, but grains and vegetables also contribute significant amounts. Calcium -- Good plant sources of calcium include tofu (if prepared using calcium sulphate contains more than four times the calcium of whole cow's milk), green leafy vegetables, seeds and nuts. The calcium in green vegetables which are not high in oxalate e.g. kale, is absorbed as well or better than the calcium from cow's milk. Some soya milks e.g. Provamel, Plamil, Granovita are fortified with calcium. Drinking hard water can provide 200mg of calcium daily but soft water contains almost none. Other calcium rich foods include black molasses, edible seaweeds, watercress, parsley and dried figs. A report published in 1988 comparing the amounts of calcium excreted in the urine of 15 subjects showed that the animal-protein diet caused greater loss of bone calcium in the urine (150mg/day) than the all-vegetable protein diet (103mg/day). These findings suggest that diets providing vegetable rather than animal protein may actually protect against bone loss and hence osteoporosis. [Source: Breslau, N.A., Brinkley, L., Hill, K.D. & Pak, C.Y.C. (1988). Relationship of animal-protein rich diet to kidney stone formation and calcium metabolism. J. Clin. End. 66:140-146.] Vitamin D -- Some brands of soy or rice milk and most dry cereals. Vitamin B12 -- Fortified soy milk, some breakfast cereals and fortified nutritional yeast. Iron -- Whole or enriched grains, iron-fortified cereals, legumes, dried fruits and green, leafy vegetables. Zinc -- Legumes, wheat germ, whole grain products, nuts and tofu.

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