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New Foods:
Wheat gluten, seitan, tofu, 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 now earning a permanent place in today's health-conscious cupboards.
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 soya beans. TVP is used to make all sorts of meat analogs, from veggie burgers to 'chicken' nuggets. It comes in a variety of forms: flavoured and unflavoured, minced and in chunks, and it's quick-cooking. TVP is actually higher in protein than most meat; it's also fat-free, has far fewer calories and is much cheaper! Available in health food shops and supermarkets in both dried and frozen forms, it adds a chewy texture to tacos, chilli and spaghetti sauce.
Tofu/Soya
Also called 'bean curd', tofu is a culinary chameleon. It has a bland taste on its own but readily picks up flavours of the other food and the seasonings you cook it with. Found in the grocery and refrigerated sections of health food shops and 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 grilled like meat or sliced thinly to make super-healthy sandwiches - add lettuce and tomato for an 'SLT' or gravy for hot 'roast beef'.
Tempeh
A chewy, meatlike 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 shops and some supermarkets, work just as well as the real thing - or try substituting 1 heaped tablespoon of soya flour or cornflour 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' productsNondairy soya 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. Soya-based cheeses such as Vegerella (Mexican and Italian styles) or Redwood's Cheezly (including Edam Style, Mozarella Style, Cheddar Style Cheezly with Bacon Style Pieces and Nacho Style) are terrific on pizzas or toasted 'cheese' sandwiches. For an easy lunch, try topping a bagel with Tofutti Better Than Cream Cheese or Redwood's Garlic & Herb Flavour Cream Cheezly, or grab a pot of Provamel's soya yoghurt. When the urge for ice cream hits, reach for a tub of Swedish Glace or Tofutti's 'ice cream' or choc ices, available from health food shops and supermarkets. Other dairy-free desserts include Imagine puddings, soya yoghurts and fruit sorbets. |
