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