If you’ve never attended the Toronto Vegetarian Food Festival (the world’s largest veg fest) then this video created by the Toronto Vegetarian Association is a great sneak peak.

This fantastic festival is a great opportunity to catch up with friends in the vegan community, sample all the new vegan products and hear inspiring speakers from around the world.

As part of the festival presentations this year, Lisa and I collaborated on a food demo. Instead of begging Lisa’s food processor to make banana soft serve for 200 again, we thought we’d focus on sharing some tips and tricks that make eating vegan easier for us. Since Lisa has been following a vegan diet for 28 years and I have been for 12, we’ve learned a few shortcuts along the way to save time and money, without sacrificing flavour and fun.

Just in case you weren’t able to make it down to join the enthusiastic crowd that filled the Lakeside Terrace, we thought we’d post our recipes and tips here too.

1. Get Down With DIY–Celebrate your pioneer spirit and learn to make your own milks, flours and nut butters.

2. Value Versatility–Unleash your creativity with versatile pantry staples like almonds, cashews, oats, avocados and bananas.

3. Pass Over Packages–Don’t waste your money on plastic or cardboard; seek out farmers markets, CSAs and bulk bins. Save your dollars for those awesome ingredients.

4. Trust Technology–Invest in good quality appliances like a food processor and/or blender. The one-time investment will save you time and money every day.

5. Buy in Bulk–Use your negotiation skills to get great deals on produce, dry ingredients and hard-to-find favourites.

6. Grow Your Own–Make a hobby out of growing your own vegetables, sprouts or potted herbs. Use them in delicious recipes like tahini herb dressing.

7. Embrace Cultural Cuisine–The kitchen is an excellent platform to unleash your creativity. Try vegetarian Indian, Ethiopian, Mexican, Mediterranean or South East Asian recipes to keep your meals diverse and delicious.

8. Stock Snacks–Be prepared. Stop worrying about finding fantastic food while on the go–travel with treats!

9. Double the Fun–Make big batches of beans, grains, dressings and dips to save time all week.

10. Feed Your Friends–Nourish your friends and your soul with delicious, health-promoting fare. Nothing says love like feeding people.

Along with these helpful tips, we showed the crowd how to make your own nut butters, instant almond milk, tahini, tahini herb dressing and snack bars with frosting. Here are two of the recipes!

The truth is, there is a whole world of plant-based ingredients that can be used to satisfy your sweet tooth without harming your health, the environment or the animals. In fact, vegan baking can open up your mind to new ideas, techniques and foods you may have never thought to try before.

For me, vegan baking is about inspiring others to think differently about what they eat, so I’d like to share what “vegan” means in my own baking.

When a recipe calls for eggs it might mean: flaxmeal, mashed banana, applesauce, silken tofu, vinegar and baking soda, or sometimes Ener-G powder. Eggs perform various functions in baking, from binding and leavening to adding moisture and richness, so learning how to replicate those particular functions with healthful, plant-based ingredients can be a fun experiment.

When I want to use a fat in my baking for tenderness, texture or flavour, I might use: nut butter, seed butter, avocado, coconut oil, coconut cream, sunflower oil, olive oil or sometimes Earth Balance buttery sticks.

When I want to include flour in my recipe, I might mean: spelt, kamut, whole-grain wheat, almond, oat, buckwheat, brown rice, coconut, quinoa or chickpea. For some of these, I tend to purchase the whole food form and blend it up in my spice grinder or food processor. This way, I know it is unrefined and fresh.

When a recipe calls for sugar, my natural approach might involve using: dates, ripe bananas, maple syrup, brown rice syrup, coconut sugar, agave nectar, coconut nectar, lucuma powder or unrefined cane sugar (Sucanat). (Please note that many brands of refined white sugar are not vegan-friendly.)

When milk is involved, it might mean: almond, rice, soy, hemp, oat, quinoa or coconut. For my raw dessert recipes, I make my own by blending a base flavour such as raw soaked almonds with water (I generally use a ratio of 1:4) and strain it through a nut milk bag. This is a great way to consume milk sans the unnecessary preservatives.

Have you tried a new vegan ingredient lately?

• Baking without eggs
• Baking without sugar
• Flour 101: Tips for getting consistent results
• My tips page

Baking is known to be an exact science. Many recipes are able to accomodate some slight variations, but if you’ve ever wondered why a recipe turned out great one time and not so great another time, variation in your measurements could be a leading culprit.

Perhaps the recipe in question called for one cup of spelt flour, but exactly how much is in a cup of flour? This is where things can get tricky.

Measuring

The majority of the recipes I develop make use of a variety of whole grain flours, gluten-free flours, nut flours as well as unbleached all-purpose flour, and they are all different in both weight and volume. There are two common methods for measuring flour, the first of which is to spoon the flour into a dry measuring cup and then scrape the flour to level using a knife. The other method is to scoop your measuring cup directly into the flour bag and then scrape the flour to level. But consider this: the difference in weight between one cup of flour using the first method, and one cup using the scooping method can be up to 20 grams. While this may not seem significant, in the baking world it is. If a recipe calls for two cups of spelt flour and it is measured differently, you could end up with 40 grams of extra flour—which is about 1/4 cup.

For all recipes on my blog, I use the scoop-and-level method.

For even more consistent results, I’ve started to weigh my flour. Most professional bakers measure their ingredients by weight. This is particularly helpful when you have found that perfect recipe and know you’ll be using it over and over again. You want perfect results every time, right? So, I often convert the flour called for in a recipe to grams before beginning. The following reference document can be used for converting cups to grams and ounces of flour so you can weigh it with a scale. Different flours have different weights for the same volume, so I’ve included a variety of regular and gluten-free flours I use most often in my kitchen. I recommend buying a good digital food scale that includes a tare function that allows you to weigh multiple items in the same bowl by reverting back to zero for each additional item (I own one like this). Once you find a brand of flour and conversion ratio that works for you, stick with it.

Flour Conversion Chart [click to open]

Sifting

While we’re on the topic, have you ever wondered why some recipes sift flour? It is because aerating (sifting) the flour rids the flour of any clumps. Softer flours, such as pastry flour and many gluten-free flours, will typically clump together more than all-purpose and thicker whole grain flours. I also recommend whisking flour with other dry ingredients, which has a similar effect. Sifting also allows for maximum absorption of liquid into your flour with minimal stirring. When you have liquid and flour, any stirring that occurs will begin to develop gluten (this doesn’t apply to gluten-free baking). In most cases, less stirring is better in order to obtain a tender crumb.

When it comes to measuring and sifting, be sure to read your recipe carefully. If a recipe calls for one cup of sifted flour, this means you measure the flour after sifting. However, one cup of flour, sifted, means you measure the flour and then sift. There is a significant difference in weight between a sifted and unsifted cup of flour.

Storing

Despite being a dry ingredient, flour does contain a small percentage of moisture. Like anything exposed to air, it loses moisture as it ages. Flour likes to be stored in a cool, dry place. Properly stored, it can last up to six months. I find it best to purchase flour as I need it, but if I have a surplus and decide that I won’t be using it for a while, I freeze it in an air-tight container or freezer bag—this is also the best option for nut flours so they don’t go rancid.

Happy baking!

While there are some recipes that are difficult to replicate (that soft, luscious meringue that tops lemon pie, for example), in general, you can find easy ways to replace eggs without changing the texture or flavour of a recipe. Below is an overview of which egg replacements work best when, and in what quantities.

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Vinegar and baking soda work in combination to produce carbon dioxide that forms into air bubbles in the batter. When heated, these bubbles expand and help to rise or lighten the final product. The general ratio is 1 tsp baking soda along with 1 tbsp vinegar (white or apple cider) but I often use only 1 tsp vinegar and it seems to work fine. This combo works best in cakes, cupcakes and quick breads because it helps to form a light and tender crumb.

Flax seeds are the most concentrated form of essential omega-3 fatty acids, so they are a great nutritional bonus in baking. Try to buy whole flax and grind it yourself for best results, and store flax in the freezer to keep it from going rancid. As an egg replacement, whisk 1 tbsp ground flax with 2 tbsp warm water in a blender until the mixture is thick and gooey, much like an egg white. Whisking it by hand and microwaving it for 15-second intervals also works well. Flax works best in baked goods that are grainy and nutty, such as pancakes, whole-grain muffins, breads and cookies, but it may not be what you want in cakes or light-flavoured items.

Mashed bananas are a great binding agent, which is the reason why most banana bread recipes don’t require eggs. They hold air bubbles well and make things nice and moist. In general, consider half a mashed banana as a replacement for one or two eggs. These work best in breads, muffins, cakes and pancakes, but keep in mind that they will add a distinct banana flavour, so use in recipes where the taste will be complementary rather than intrusive. I’ve also noticed that baked goods with banana brown very nicely. When I have ripe bananas sitting on my kitchen counter, I store them in the freezer specifically for this purpose.

Fruit purees like unsweetened applesauce work by providing binding and moisture in baked goods. About 1/4 cup unsweetened applesauce equals one egg. It works best when you want the results to be moist, such as in cakes, muffins and brownies. Fruit purees tend to make the final product dense, so if you want a lighter texture try adding an extra 1/2 tsp baking powder to the dry ingredients.

Silken tofu as an egg replacement works best when you want rich, dense and moist cakes and brownies. For one egg, whip 1/4 cup silken tofu (I use Mori Nu) in a blender or food processor until smooth and creamy. You may need to scrap down the sides of the mixing bowl a few times in order to get all the chunks. Tofu also works in smaller quantities for lighter cakes and fluffy things.

Then there are commercial egg replacers, which are essentially made from potato starch. These products last forever in your kitchen pantry and provide a convenient and economical alternative to real eggs—one box of egg replacer is enough for 112 eggs! However, it doesn’t add nutritional value like tofu, flax and bananas do. Simply follow the instructions on the box (typically 1 tsp egg replacer mixed with 2 tbsp water). I don’t use this option often but find it works best if you need something that doesn’t add flavour.

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Here in Canada, the best choice for eating local and natural is pure maple syrup. Loaded with potassium and calcium, maple syrup is good for all baking, but since it imparts a strong maple flavour it works best with simpatico flavours like pumpkin, apple, vanilla, sweet potato and cornmeal. If you are substituting maple syrup for cane sugar, you will have to adjust the amount of liquid or add more bulk for structure. I typically use about 2/3 cup of maple syrup for every 1 cup of cane sugar called for in the recipe, and decrease another liquid by 3 tablespoons. Maple sugar is the dehydrated form of maple syrup and can be substituted 1 for 1 with cane sugar.

Brown rice syrup, made from fermented, sprouted brown rice, is a thick, amber-coloured syrup that is subtly sweet like butterscotch. It is best used in cookies, crisps, granola, pie fillings and puddings, or in combination with another sweetener like maple syrup in cakes and muffins. I typically substitute 1 cup of brown rice syrup for every 1 cup of cane sugar and reduce another liquid ingredient by 1/4 cup.

Barley malt syrup, made from fermented barley, is a thick, dark brown syrup with a strong, distinctive flavour much like molasses. It is less sweet than cane sugar but has a strong flavour, so I use it sparingly and often in combination with another sweetener.

Agave nectar hails from the juice of an agave cactus and is native to Mexico. It is sweet like honey and has a low glycemic impact on blood sugar levels. Raw organic agave is the least refined type of agave and is often used in raw dessert-making. There are differing opinions on the manufacturing process of raw agave and whether or not it is good for us, but I’m not going to get into that here. Since agave nectar is sweeter than cane sugar, I typically use 1/2 to 2/3 cup for every 1 cup of cane sugar called for in the recipe, and decrease another liquid by 3 tablespoons.

Stevia is a zero-calorie, non-glycemic sweetener that is actually an herb from the Amazon rainforests, available in powdered or liquid form. Stevia imparts a sharply sweet taste much sweeter than cane sugar, and so a tiny amount goes a long way. It does not replace the bulk or structure of sugar in a recipe, so volume will be less. If used in baking to replace sugar, you may have to add an additional dry ingredient to obtain the right texture. I find stevia can be bitter and leave an unpleasant aftertaste in baked goods, so I hardly ever use it.

The healthiest sweetener by far are fresh or dried whole fruits, like dates and bananas. Pureed ripe bananas are very sweet and make baked goods not only naturally sweet, but moist as well. They may also substitute for eggs in vegan baking. You may have to adjust the recipe to accommodate the extra liquid or puree.

I have been experimenting with dried dates as a sweetener substitute for a while now. Date sugar is also available and made from finely ground dates. The benefit of this sweetener is that it contains all of the fruits, nutrients and minerals. It is also low on grams of sugar per tablespoon. Date sugar can be used as a direct replacement for sugar. It is quite sweet, but doesn’t impart an overly sugary taste to desserts.

A word of caution: even when choosing these natural, non-chemical sweeteners, do so sparingly as most of these choices still raise blood sugar levels. In excess, just like white sugar, they can cause imbalances in your body. Remember, moderation is the key!