Meaty meals, such as stir fried beef or spaghetti and meatballs, don't necessarily have to contain any animal protein. By using organic meat substitutes in your dishes, you can enjoy a healthy meal without involving a single animal in the process. Many mock meat products taste surprisingly similar to the real thing, and are versatile enough to use as a meat substitute in a variety of dishes.
Tofu
Tofu, also known as bean curd or soy bean curd, is made from curdled soymilk in a process similar to cheese making. Tofu has a very mild flavor on its own, and the International Vegetarian Union calls this meat substitute a "culinary chameleon" because it so easily absorbs the flavors of other ingredients. Firm, extra firm or frozen tofu often stands in for meat in a variety of recipes, such as spaghetti sauce, chili and stir fried dishes. As a meat substitute, tofu can be grilled, fried, baked or broiled.
Look for organic tofu in your local health food store, or near the dairy or vegetable sections in your local supermarket. This product usually comes in refrigerated tubs.
Tempeh
Made from cooked and fermented soybeans, organic tempeh has a stronger taste than tofu, with a nutty, mushroom-like flavor. Tempeh provides both protein and essential amino acids, and makes a versatile meat substitute in dishes such as soups, tacos, sandwiches and lasagnas. Tempeh can also be sliced and fried.
You can make your own organic tempeh at home using soybeans and tempeh starter, available in some health food stores or online. Health food stores, co-ops and some supermarkets also regularly sell both plain and flavored varieties of pre-made tempeh.
TVP
Cooked and dried soy flour provides the basis for textured vegetable protein, also commonly called textured soy protein, TVP or TSP. Many prepackaged mock meat products such as soy burgers and fake chicken nuggets contain TVP, though these products also contain other ingredients and preservatives that may not be organic. Find organic TVP in the bulk bins in your local heal food market. This textured and chunky meat substitute both looks and tastes like the real thing, and its versatility allows for use in a variety of dishes.
Seitan
Seitan, a form of wheat gluten made from whole wheat flour, goes by the nickname "wheat meat." Chinese vegetarian restaurants routinely use seitan as a meat substitute in their mock meat dishes, as it has an authentic meat-like taste and texture. You can make seitan at home using a gluten recipe, or purchase it prepackaged in tubs or freezer packs in the refrigerated or frozen section of organic groceries or health food stores. Asian markets also frequently carry both fresh and frozen seitan.
