Vegans and vegetarians need meat alternatives to meet their daily protein requirements. Options include tofu, tempeh, seitan, whole grains, and legumes. Grocery stores offer meat substitutes like veggie burgers and soy hot dogs. Meat alternatives are low in saturated fat and can be used in many recipes.
People who choose to be vegan or vegetarian will need meat alternatives in their diet to meet the recommended daily amount of protein. Fortunately, there are a number of options for meat alternatives, many of which can taste similar to the real thing. If one is a vegetarian, they may find protein in their diet from sources such as fish or dairy products, including eggs, milk, yogurt and cheese, all of which are very high in protein. Vegans, however, refrain from consuming animal products entirely and will need to look elsewhere for protein substitutes.
Some of the simplest and most common options for meat alternatives are tofu, tempeh, seitan, whole grains, and legumes. Tofu and tempeh are both made from soybeans, although tempeh is slightly thicker. There are different varieties of tofu to use in various recipes; for example, firm or extra-firm tofu can be great when grilled or sautéed, while silky tofu, which is much softer, can be a great choice for baking. Tofu tends to take on the flavors of the food it’s cooked with, meaning it can be quite flavorful and delicious when marinated.
Seitan, or wheat gluten, comes naturally from wheat. Whole grains and legumes can be an excellent source of protein and fiber; legumes include various types of beans, such as kidney beans, chickpeas, lentils, and blue beans, among others, as well as split peas and peanuts. In addition to these basic meat alternatives, which are typically used in recipes and not just eaten on their own, there are other types of meat substitutes designed to be very simple and quick.
Nearly every grocery store will have meat alternatives in the form of veggie burgers, soy and bacon hot dogs, mock chicken nuggets, and mock cheese, just to name a few. These products are typically made with a combination of vegetables, mushrooms, and soy; They contain no meat and are meant to taste just like the real thing. These are often frozen, and just need to be thawed and baked or microwaved before eating. Veggie burgers or soy hot dogs may be served on buns such as those made with meat and topped with condiments such as ketchup, mustard, or pickle relish.
Search online for thousands of meatless vegetarian recipes. You can use meat alternatives in many recipes, and many meat substitutes are very satisfying and healthy because they are low in saturated fat. Just replacing one meal a week with meat alternatives can make a difference.
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