GREAT VEGAN ALTERNATIVES TO MEAT & DAIRY PRODUCTS

There are lots of great reasons to choose a vegan diet:

*  As a move toward healthier, more nutritious meals — and the health benefits that come from this.

*  As a vote in support of animal rights — and against the abuses of factory farming and inhumane slaughterhouses.

*  As a response to the planetary economics of food production: “It takes 2,500 gallons of water, 12 pounds of grain, 35 pounds of topsoil, and the energy equivalent of one gallon of gasoline to produce one pound of feedlot beef.”

*  Or just because you don’t like the taste of meat and dairy products — and would rather sustain yourself on vegetables, fruits, whole grains, and vegetarian protein sources.

Once you’ve made this decision, the next step is to find vegan forms of protein (and other food groups) that are just as hearty and satisfying as the various meats and dairy products of a non-vegan diet. The good news is that there are many to choose from. Here are some of the best:

Best Vegan Substitutes For Meat and Dairy Products

1. TOFU

Tofu — also known as bean curd – is made by coagulating soy milk and pressing these bean curds into blocks. All forms of tofu are high in both protein and calcium. Choose the “firm” or “extra firm” varieties of tofu for the most hearty and meat-like consistency. Baked tofu is great in sandwiches. Tofu made from “sprouted soybeans” is the easiest to digest.

2. TEMPEH

Tempeh like tofu, is made from soybeans. The difference is that in tempeh the whole soybeans are fermented — so the final product is a bit more chewy than tofu, and has added probiotic benefit. There are hundreds of tempeh products to choose from. For instance, Fakin’ Bacon Tempeh Strips, as their name implies, offer a nice alternative to bacon.

3. SEITAN

 Seitan is a form of processed wheat gluten that has a dense, chewy texture. Like tofu, seitan can be prepared in a myriad of different ways. Depending on how you spice it, it can taste similar to beef, pork, or chicken. Note: If you’re allergic to gluten, best to avoid seitan.

4. (TVP) TEXTURED VEGETABLE PROTEIN (TVP)

Textured vegetable protein (TVP) — aka textured soy protein (TSP) — is made from dehydrated soy, and comes in granules or in chunks. TVP can be included in vegan “meatloaf,” burgers, soups, stews, and tacos — to name just a few of the many uses of TVP.

5. AVOCADOS

Avocados — though not a protein (instead, a fruit) — are rich and satisfying, and a fantastic source of monounsaturated fat (i.e. “healthy oil”) along with numerous vitamins and minerals. Avocados are revered as being one of the healthiest foods on the planet — and should be a staple of any vegan diet. Though best known for their leading role in guacamole, the creamy consistency of avocados makes them perfect in some scrumptious desserts: for instance chocolate mousse.

6. MUSHROOMS

Mushrooms — with their rich, earthy, meaty flavor — are a great meat substitute. Grilled stuffed portobello mushrooms are an elegant lunch or dinner fare. Sauteed creminis are great over rice or added to your favorite soup, and shiitake mushrooms are known for their healing benefits.

7. LENTILS

Lentils — are fantastic as a satisfying replacement for ground beef. They’re also inexpensive and cook quickly, so are perfect to keep on hand in your pantry, as a vegan staple. Other excellent legumes are garbanzo beans and split peas. All three are great in soups and stews, stuffings, and elegant pilafs.

8. EGGPLANT

Eggplant is great in casseroles, brushed with olive oil and then grilled, or as vegan eggplant parmesan – yum! Potatoes, cauliflower, and beets are other hearty vegetables that can easily stand in for meat in various dishes.

9. ALMOND AND CASHEW MILK

Almond and cashew milk both serve as delicious and high-protein alternatives to cow’s milk.

10. COCONUT WATER KEFIR

Coconut water kefir is a great substitute for the dairy variety, and equally potent in terms of its probiotic (i.e. “healthy bacteria”) benefits.

With a little experimentation, you’ll soon be creating dishes that will leave your friends and family feeling both nourished and inspired and perhaps even exclaiming (with genuine surprise) — “What do you mean, that’s not meat?!” or “That’s even more delicious than meat!”

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