It’s a new week, and we here at K. Parris have been thinking up some awesome recipes and ideas to share with you for the new year!
Now. We know that, like some of our team members, there’s nothing like a juicy steak…a piece of baked chicken…or a slice of delectable pernil (roast pork). However, if you’re like this writer, you’ve forgone the ‘pleasures of the flesh’ (no pun intended) and opted for a more plant-based, sea driven diet. As there are varying types of vegetarians (click here for a listing of the most common types), so there are also many types of meat substitutes for vegetarians and vegans, as well as the occasional veg head, or even for those of you who might be interested in trying out something new.
Before we jump into the various types of substitutes, we felt we should touch on one or two things to break up some of the misconceptions about vegetarians and meat substitutes:
- Vegetarians eat meat substitutes because they miss meat.
This is one of the biggest falsehoods with regard to transitioning from a carnivorous diet to an herbivore one. Depending on a person’s reasoning for switching diets, they may sometimes crave similar flavors to ones that they are familiar with. However, for the most part, meat substitutes are primarily for the protein that we may lose from the lack of meat.
- Meat substitutes lack flavor and substance.
If your only experience with meat substitutes is a flavorless tofu dish, then this writer can understand where this impression may have come from. However, it should be noted that there is so much versatility in meat substitutes when prepared correctly, that often times, you won’t even miss the meat (if you’re not vegetarian, that is).
- All meat substitutes are healthy.
Meh. The general consensus is that a vegetarian diet is a healthier one, and this is normally the case. You should be aware, though, that all things marketed as vegetarian are not necessarily good for you. Many vegetarian frozen food items are as incredibly high in sodium and preservatives as their meat counterparts. When in doubt…read the labels.
Having cleared some of that up, let’s jump right into some of your vast meat substitute options, and why they’re good for you:
Tofu: Tofu (bean curd) is, by far, the most common of the meat substitutes that we know of. Tofu, generated from coagulated soy milk, is a great source of protein and, when marinated effectively, can take on any flavor profile you’d like. The types of tofu available are vast: there is silken tofu that can be used for smoothies and to substitute other types of dairy products in foods, soft and medium firm tofu for scrambles and similar dishes, and firm tofu for soups, stir fry, and other various dishes.
Seitan: Also known as wheat gluten, seitan is derived from the protein portion of wheat. It is created by making firm dough and rinsing for the better part of an hour in order to separate the starch from the protein. It can be marinated throughout the process to take on the flavor of whatever you would like it to taste like. Seitan’s texture is, by far, the most similar to actual meat, and is often used in vegetarian meals as an accurate meat substitute. People who have celiac disease or gluten sensibilities should see their nutritionist or doctor first before consuming this particular substitute.
Tempeh: Tempeh is another meat substitute that has a remarkable textural resemblance to meat. It is made from fermented soybeans and compacted into a cake like form that can also be marinated to taste like whatever you would like it to taste like. Tempeh’s high level of soy proteins and isoflavones has many health benefits. Isoflavones provide calcium to strengthen bones, have a propensity to ease menopause symptoms, and can reduce the risk of coronary heart disease and some cancers if eaten consistently, according to research.
Beans and Legumes: Beans are a naturally occurring source of protein and a big staple in a vegetarian lifestyle. Chock full of vitamins from B vitamin complex, iron, and fiber, beans and legumes can be used in a variety of dishes, from breakfast sides to salads to soups for dinner.
Soy Chunks: If you are from the Caribbean, have or know a Rasta, or have visited Caribbean groceries, you may have seen these soy chunks packaged in plastic bags in varying sizes and colors. Known colloquially as textured vegetable protein, soy chunks are made from soya flour and are also a great, inexpensive substitute for meat. They are usually found in dehydrated form, thus having a larger shelf life than most other products, which are highly perishable. It should be noted, though, that once rehydrated, soy chunks are just as perishable as other items. In addition, be aware and check your labels when it comes to use of these products…some are very high in sodium as well.
For more information on meat substitutes, take a look at some of the following links:
One Green Planet’s Guide to Vegan Meat Substitutes
Check back with us on Thursday, as we will be posting our latest K. Parris Test Kitchen results: awesome veggie burgers!