Soy-based options

Foods made from soybeans can be divided into unfermented and fermented foods. Tofu, soymilk, edamame, soy nuts, and sprouts are examples of non-fermented foods, while miso, tempeh, natto, and soy sauce are examples of fermented soy products. Some soy products, such as tofu or tempeh (made with a calcium coagulant) and soy drinks with additional calcium, are sources of both calcium and iron. These soy-based substitutes are both dairy-free and vegan.

These recipes make 1 cup (240 mL) of replacement for buttermilk:

• Soy milk without sugar and acid: To a measuring cup, add 1 tablespoon (15 mL) of vinegar or lemon juice. To the 1-cup line, add soy milk (240 mL). The acid can be substituted with 1 3/4 teaspoon (5 grams) of cream of tartar.
• Vegan sour cream and water: Stir in half a cup (120 mL) of water and 120 grams of vegan sour cream. Depending on the desired thickness, change the water to sour cream proportion.
• Tofu, water, and acid: Blend together 1/4 cup (62 grams) of silken, soft tofu, a scant 3/4 cup (160 mL) of water, and 1 tablespoon (15 mL) of vinegar or lemon juice.