Vegan Diet: Replacing Meat, Keeping Nutrition

Replacing meat with plant-based alternatives is becoming increasingly popular, with 39% of Americans actively trying to eat more plant-based foods. While there are many health and environmental benefits to a vegan diet, it's important to be aware of the potential pitfalls. This paragraph will discuss the pros and cons of replacing meat with vegan alternatives and offer some suggestions for making the transition in a healthy and sustainable way.

Tofu, tempeh, seitan, and TVP

Tofu

Tofu is a versatile, protein-rich food with a mild flavour. It is often referred to as bean curd and can be found in different textures such as silken, firm, and extra-firm. Tofu is a popular ingredient in various dishes, from stir-fries to smoothies. It is also a good source of calcium and B vitamins. A 100-gram serving of tofu contains about 10 grams of protein.

Tempeh

Tempeh is made from fermented soybeans, which gives it a firm texture and nutty flavour. It is a staple in Indonesian cuisine and is known for its gut health benefits due to the probiotics produced during fermentation. It is also high in fibre, essential amino acids, and B vitamins. A 100-gram serving of tempeh packs around 19 grams of protein.

Seitan

Seitan, also known as wheat meat, has a chewy, meaty texture, making it an excellent substitute for meat in various dishes. It is rich in protein but lacks some essential amino acids, so it should be paired with other protein sources. Seitan is also low in fat and calories. A 100-gram serving of seitan contains about 25 grams of protein.

TVP (Textured Vegetable Protein)

TVP is made from defatted soy flour and is often used as a meat substitute in dishes like chilli, tacos, and spaghetti sauce. It has a neutral taste, allowing it to absorb the flavours of the dishes it is cooked in. TVP is low in fat and calories and is a good source of protein, with about 12 grams of protein per 100 grams.

Beans and legumes

When using beans and legumes as a meat substitute, there are a few things to keep in mind. First, they can be used as a direct replacement for meat in many recipes, such as soups, stews, and chilis. For example, lentils can easily replace ground meat in recipes like sloppy joes or pasta sauce. Chickpeas can be used instead of chicken or turkey in sandwich salads or blended with breadcrumbs to make burgers and nuggets. Beans can also be shaped into patties and turned into steaks, cutlets, or chunky pieces that can be added to stews.

Additionally, beans and legumes can be oven-roasted to create bacon-like bits. Simply toss cooked beans with chili powder, smoked paprika, or your favorite spice blend and roast them at 400˚F for 35 to 40 minutes until lightly browned. These crispy roasted beans can be used anywhere you would typically use bacon or bacon bits.

It is important to select, store, and prepare legumes properly for optimal nutrition and taste. When selecting legumes, look for those with a deep, glossy color as this indicates freshness. Store dried legumes in an airtight container away from heat, light, and moisture, and use them within a year for the best taste. Canned legumes are also a convenient option, but be sure to rinse them well to remove any added sodium. Before cooking legumes, sort and rinse them carefully, discarding any small stones, fibers, or misshapen or discolored legumes. Soaking legumes overnight or using the quick-soak method can help reduce the flatulence-inducing quality of legumes and make them easier to digest.

Jackfruit

While jackfruit is high in carbs and low in protein compared to meat, it still offers some nutritional benefits. A 3.5-ounce portion of jackfruit provides vitamin B6, vitamin C, potassium, thiamine, copper, magnesium, niacin, and folate. It also contains beneficial plant compounds such as carotenoids, flavonoids, and tannins, which may offer protection against chronic diseases.

• Savory jackfruit croquettes
• BBQ jackfruit sandwich
• Pulled jackfruit with baked potatoes and coleslaw
• Jackfruit upside-down cake
• Jackfruit empanadas
• Jackfruit sliders
• Jackfruit fritters
• Jackfruit tostadas
• Jackfruit chow mein
• Jackfruit pasta

Mushrooms

However, mushrooms alone are not a nutritional substitute for meat as they do not contain as much protein and have less iron, zinc and vitamin B12 than meat. But when combined with another good source of protein, you can get all the protein you need, plus additional beneficial nutrients and active compounds not found in meat.

• White button mushrooms: These are some of the most consumed mushrooms worldwide and are available in most grocery stores. With the right seasoning, they make a great meat substitute, especially in recipes using chicken. You can use them sliced and as a pizza topping, skewered whole with other vegetables as grilled kebabs, or finely chopped and combined with lentils and walnuts to make a taco filling.
• Cremini mushrooms: These are button mushrooms that have been allowed to mature longer before harvesting. They have stronger flavours than button mushrooms and are very versatile. You can use them finely chopped and as a meat substitute in pasta sauce, whole or halved and used instead of beef or chicken in thick, saucy stews, chopped and combined with lentils for use in place of ground beef in meatballs, shepherd's pie and meatloaf, or sliced and sauteed and used in place of sauteed beef in a creamy stroganoff.
• Portobello mushrooms: These are the fully mature version of the species Agaricus bisporus. They are commonly found in supermarkets and are very popular as a beef replacement. You can use them sauteed or grilled whole and as burger patties or steaks, coated with marinade and stuffed, diced and used instead of beef in stews, sliced and sauteed as finger food for babies, or finely diced and used in place of ground beef.
• Shiitake mushrooms: These are popular edible and medicinal mushrooms that you'll sometimes find fresh in grocery stores but more commonly dried. They have a richer, more intense flavour than button or cremini mushrooms and are an excellent meat substitute. People consider them most like pork, turkey or duck, and they’re often used as a bacon substitute or to make mushroom jerky. You can use them whole as a substitute for pork in teriyaki, rehydrated and chopped to make a rich, meaty substitute for ground beef, sliced, seasoned and used as a bacon substitute, or finely chopped and used to replace ground pork in meatballs.
• Oyster mushrooms: There are several varieties of oyster mushrooms, but you’ll generally only find pearl oyster mushrooms in grocery stores. They have a versatile, slightly fibrous texture that mimics several types of meat, including pulled pork, chicken and seafood. You can use them as a substitute for clams in clam chowder, in place of fish in fish tacos, battered and fried as a substitute for white fish, or crunchy, sauteed pink oysters as a great bacon substitute.
• King oyster mushrooms: These are the largest species of oyster mushroom and differ from other oyster mushrooms as they grow individually and have thick stems and small caps. You can use them sliced horizontally and sauteed to create vegan scallops, sliced lengthways and grilled for mushroom steaks, marinated and used in place of chicken for grilled kebabs, coated and crispy fried as a chicken substitute, shredded and tossed with barbecue sauce as a substitute for pulled pork, spiced and used to make chewy mushroom jerky, or finely chopped and used as a replacement for tuna in grilled tuna cakes.
• Chanterelle mushrooms: These are several different species of mushrooms that are close enough in appearance and taste that people use the name chanterelle for all of them. They have a unique sweet, nutty, slightly peppery taste and, when correctly prepared, make an excellent substitute for seafood and work exceptionally well with creamy sauces. When compared to meat, people consider them most like a crab. You can use them as a substitute for meat and a creamy stroganoff, or as a replacement for seafood in a hearty chowder.
• Lion's mane mushrooms: These mushrooms have teeth or needles instead of gills that cascade downwards as they grow, giving them a shaggy look. When cooked, their teeth create a meat-like texture, and people describe their mild, slightly sweet flavour as similar to crab or lobster. You can use them shredded and to make crab cakes, seasoned and sauteed for a meaty steak substitute, or cooked and shredded and used in place of lobster in lobster rolls.
• Chicken of the woods mushrooms: These are bright yellow to orange bracket fungi that grow at the base of dead or dying hardwood trees. As you may have guessed from their name, the taste and texture of these mushrooms can be very similar to chicken breast, and they make an excellent chicken substitute. You can use them chopped and used in place of chicken pieces in stews and casseroles, chopped, crumbed and deep-fried as a delicious substitute for chicken nuggets, or coated and fried or baked for the best plant-based chicken wings.
• Maitake mushrooms: These are bracket fungi that grow at the base of hardwood trees and are also called "hen of the woods". They are juicy, meaty mushrooms similar to dark chicken meat. You can use clusters of hen of the woods to make juicy mushroom steaks using the entire cluster, or shredded and used as a replacement for shredded chicken in a taco filling.

Eggplant

One simple recipe is to slice eggplants into half-inch rounds, toss them in oil, salt, and spices, place them on a baking sheet, and roast at 350 degrees Fahrenheit until soft. Eggplant can also be thinly sliced, fried, and served with chopped mint, salt, crushed red pepper flakes, and a squeeze of lemon.

For a heartier meal, eggplant can be stuffed with herby ricotta cheese, quick homemade marinara, and melted mozzarella. Another option is to make eggplant "bacon" by seasoning and frying it in a skillet.

While eggplant is a good source of fibre, it is low in protein, carbohydrates, and beneficial vitamins and nutrients.

Frequently asked questions