Good Nature, Vegetarian
Living
New Foods
Wheat gluten, seitan, tempeh. These names
might sound foreign to you, but meat substitutes are nothing new. The
Chinese were freezing tofu to make it meat-like more than 1,000 years
ago, and Japanese Buddhist monks were making mock “goose” back in the
15th century. The earliest meat replacers in the West, made from nuts
and wheat gluten, were developed by John Harvey Kellogg of cornflakes
fame. Meat substitutes gained wide popularity in the 1940s as a
penny-pinching alternative during wartime, became a big hit with “flower
children” in the ’60s, and are earning a permanent place in today’s
health conscious cupboards.
It tastes like milk or meat, but what exactly is it?
Here’s a quick rundown:
Textured vegetable protein® (TVP®)
TVP* (a registered trademark of the Archer Daniels Midland Company) is
what’s left over after the oil has been extracted from soybeans. TVP is
used to make all sorts of meat analogs, from veggie burgers to “chicken”
nuggets. It comes in a variety of forms: flavored and unflavored, minced
and in chunks, and it’s quickcooking. TVP is actually higher in protein
than most meat; it’s also fatfree, has far fewer calories, and is much
cheaper! Available in healthfood stores, it adds a meaty texture to
tacos, chili, and spaghetti sauce.
Tofu
Also called “bean curd,” tofu is a culinary chameleon. It has a bland
taste on its own but readily picks up flavors of the other food and the
seasonings you cook it with. Found in the produce section or
refrigerated case in health-food stores and many supermarkets, tofu is
high in protein, vitamins, calcium, and other minerals and is
cholesterol-free. The firm style is best as a meat replacer, especially
when marinated, baked, or stir-fried. For an extra chewy, meaty texture,
tofu can be frozen, then thawed. Soft tofu can be blended to make creamy
dressings, puddings, and dips.
Wheat gluten
Yes, it sounds odd, but wheat gluten (the protein part of the flour)
really does taste like meat! Gluten can be made from scratch (by
kneading dough in a bowl of water until all the starch and bran are
removed), but quick-and-easy instant gluten flour and ready-made seitan
are available in many stores. Naturally low in fat, seitan can be
roasted, baked, or broiled like meat or sliced thinly to make super
healthy sandwiches—add lettuce and tomato for an “SLT” or brown gravy
for hot “roast beef.”
Tempeh
A chewy, meat like food made from fermented soybeans. It has a nutty,
tangy taste and can be used in almost any recipe that calls for meat.
Substitutes for eggs
Egg replacers, available in health-food stores and some supermarkets,
work just as well as the real thing—or try substituting 1 heaping
tablespoon of soy flour or cornstarch plus 2 tablespoons of water for
each egg in a baked product. One ounce of mashed tofu can replace an egg
used for binding.
Nondairy “dairy” products
Nondairy soy milks or rice milks can be used in place of cow’s milk on
cereal, in baked goods and sauces, and even in “milkshakes.” Many
varieties are fortified with calcium and other nutrients, and some are
low-fat. Soy-based cheeses such as Vegan Rella Mexican and Italian
styles are terrific on pizzas or grilled “cheese” sandwiches. For an
easy lunch, try topping a bagel with Tofutti Better Than Cream Cheese,
or grab a cup of White Wave’s Dairyless Soy Yogurt. When the urge for
ice cream hits, reach for a pint of Tofutti, Rice Dream, or Sweet
Nothings frozen desserts. Other dairy-free desserts include Tropical
Source candy bars and Imagine pudding snacks.
