Better Than Meat

     Quite often a new vegetarian or vegan will ask what they can use in recipes that traditionally call for meat. Many people want to continue using favorite recipes but want to make them vegan. Here are my top four suggestions:

(1) Tofu
This is a very versatile food that can be used for everything from stir fries to desserts. Tofu will pick up the flavor of whatever you marinate or cook it with.  It can be crumbled and scrambled like eggs. Be sure you are purchasing fresh tofu and keep all tofu refrigerated. Soft silken tofu is perfect for making dips, beverages, puddings, desserts, and more. Firm and extra firm tofu are excellent when you want to make stir fries, casseroles, and baked dishes. Tofu is not only high-protein, but is also low calorie, low carb, has calcium and iron, and has no artery-clogging cholesterol. Most tofu is refrigerated but some are silken and in special packages that do not need to be refrigerated until opened.

(2) Seitan
This wheat meat  is a favorite of mine when it comes to making orange "chicken" stir fry. You can use this protein rich wheat gluten product right from the package. You can slice it for stir fries or to make sautes, in soups or stews, and even to make burritoes, tacos, sandwiches, spring rolls, and eggless egg rolls. Seitan (pronounced SAY-tan) is very filling and nutritious and made from wheat flour with all of its fiber and goodness.

(3) Tempeh
This high- protein,  thick fermented soybean cake can be soy only or else mixed with grains such as rice or millet.  Pronounced TEM-pay, tempeh is chewy and  has a nutty flavor.Tempeh has no cholesterol as meat does yet is just as filling.  The grain-based ones tend to be milder in flavor. Keep tempeh refrigerated for freshness. You will want to tenderize tempeh if using it in recipes that do not call for it to cook for 10 minutes in liquid. To tenderize, cover tempeh with water in a sauce pan and simmer for 10 minutes then remove and pat dry. Do this just before adding to your recipe and the tempeh will be of the right consistency.

(4) Textured Vegetable Protein
TVP is made from soya flour. You can buy it in bulk, in crumbles, in chunks, or shredded. It adds nutrition and bulk to any recipe. Many people like this in chili .

There is also a wide variety of faux meats in the stores, natural food groceries, and health food stores. The Whole Foods grocery chain has many options but now even Kroger, Wal-Mart, and other traditional groceries offer at least some selection of veggie burgers, "chicken"nuggets, and even "turkey" roasts made with tofu, seitan, tempeh, and TVP. For those transitioning to a vegetarian and hopefully a vegan diet, these products will enable you and your family to continue to enjoy the texture and taste of your favorite dishes without contributing to the abuse and cruelty of the meat, dairy, and egg industries and without the health dangers of meat.