| There are many alternatives to beef, chicken, | | | | of protein and high in fiber. They simply need to |
| pork, and seafood. Most provide you with as | | | | be rehydrated before use and may be seasoned |
| much or more protein, calorie for calorie, as any | | | | in a variety of ways. Try them with beef gravy, |
| meat product, without the harmful saturated fats. | | | | in "chickenless" salads or in barbecue sauce. They |
| They have different shapes and textures, perfect | | | | are available in some health food stores or at |
| for many different dishes, and usually take on the | | | | 3. Tofu - Tofu is a curd made from soybeans. |
| flavor of whatever spice or sauce you are using. | | | | Rich in protein and often fortified with calcium, this |
| Try each one in different dishes until you find the | | | | meat substitute can be found in most grocery |
| right ones for you. Don't give up just because one | | | | and health food stores. Firm tofu is dense and |
| doesn't meet your expectations. As you can | | | | solid and can be cubed and used in soups, stir |
| gradually wean yourself off meat products, not | | | | fried, or grilled. Firm tofu is higher in protein, fat, |
| only will your weight begin to drop, but you'll also | | | | and calcium than other forms of tofu. Soft tofu is |
| begin to notice many other beneficial effects. | | | | good for recipes that call for blended tofu. Silken |
| 1. TVP - Textured vegetable protein (TVP) is a | | | | tofu is a creamy product and can be used as a |
| fibrous, dehydrated meat alternative that is | | | | replacement for sour cream in many dip recipes. |
| usually made by a process that isolates the | | | | 4. Tempeh - Tempeh is a traditional Indonesian |
| proteins from soy flour. TVP is often found in | | | | food. It is a chunky, tender soybean cake. Whole |
| veggie foods like veggie burgers, hotdogs, and | | | | soybeans, sometimes mixed with another grain |
| meat crumbles. TVP is usually sold as a | | | | such as rice or millet, are fermented into a rich |
| dehydrated product that must be rehydrated | | | | cake of soybeans with a smoky or nutty flavor. |
| before using. It is available plain or flavored and in | | | | Tempeh can be marinated and grilled and added |
| granular or chunk form. TVP is also available as a | | | | to soups, casseroles, or chili. It can also be grated |
| prepared frozen product made to resemble | | | | for a "chickenless" salad. You can find it at your |
| ground beef. Some varieties of TVP contain salt, | | | | local health food store. |
| flavorings, and other additives, so be sure to read | | | | 5. Seitain is also known as "wheat meat", because |
| the labels carefully before purchasing. Dehydrated | | | | it is the "meat" of the wheat grain. It is a very |
| textured vegetable protein keeps well at room | | | | versatile meat alternative. It can be use in ground |
| temperature for up to 6 months if stored in an | | | | meat recipes, but it can also be sliced thin enough |
| airtight container. Rehydrated TVP should be kept | | | | to use as a substitute in elegant veal and chicken |
| refrigerated and used within 5 days. TVP is | | | | dishes. Seitan can be made from scratch or from |
| available in natural food stores and well-stocked | | | | mixes such as Seitan Quick Mix, available at health |
| supermarkets. | | | | food stores or online. Commercially prepared |
| 2. Soy Curls - Soy curls are another great meat | | | | seitan is available in several forms, including White |
| substitute which is made from the whole | | | | Wave brand available in most health food stores. |
| (non-GMO) soybean. They are an excellent source | | | | |