Meatout Mondays

Veg 201 - The Hows

OK, So Now What Do I Eat?

To those unfamiliar with vegetarian eating, it may appear that avoiding animal products means cutting the spectrum of food choices in half. Nothing could be further from the truth.

For most new vegetarians, moving beyond the idea that meat must be the centerpiece of each meal is an eye-opening experience. Many find exploring the meat-free options in Asian, Hispanic, Indian, Mediterranean, and Middle Eastern cuisines extremely rewarding. Others take joy in experimenting with new flavors, new veggies, and new culinary techniques. Those less adventurous will be pleased to know that vegetarian versions of all-American classics like hot dogs, hamburgers, and even riblets are available in most mainstream grocery stores.

On this page, we'll take a look at vegetable-based versions of American classics, as well as alternatives to meat, dairy products, and eggs.

American Classics

Chicken

Sausage

Meat Alternatives

Seitan (SAY-tahn), also known as wheat meat, is made from a wheat protein called gluten. It has a chewy texture and mild flavor. It can be purchased in ready-made form or as a mix, and works great in barbecue-style dishes. Seitan is the main ingredient in many vegetarian jerkeys and deli slices.
Search Meatout Mondays for seitan recipes.

Tempeh (TEM-pay) is a high-protein Indonesian food made from fermented soybeans. Its flavor is often compared to that of nuts and mushrooms, and its texture is firm. Tempeh can be marinated and grilled, sautéed, baked, or fried. Fried tempeh makes a very tasty bacon alternative. Check out www.tempeh.info for an in-depth look at how tempeh is made. Search Meatout Mondays for tempeh recipes.

Texturized Vegetable Protein, also known as TVP or texturized soy protein, is made from defatted soy flour. It is sold as a dry product and takes on the flavor of its marinade when rehydrated. Usually found in the bulk section of the supermarket, TVP is often used in dishes that call for ground meat, such as tacos, stews, hamburgers, and lasagnas. Search Meatout Mondays for TVP recipes.

Tofu (TOE-foo), also known as bean or soya curd, is

Traditional: Meatballs, sausage, bacon, chicken patties and nuggets, burger, ground, pepperoni

Transitioning to Plant-based Eating

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