Healthy Substitute For Ground Meat

Eating a meat-free diet or even reducing the amount of meat in your diet may help reduce your risk of cancer, diabetes, heart disease and obesity. A study reported by the American Heart Association found that women who ate two servings of red meat twice a day had a 30 percent higher risk of developing heart disease than women who ate only a half a serving daily.

Seitan

Seitan is a meat substitute which is also known as wheat gluten. It can be used in place of chicken, pork and beef, making it a versatile addition to a meat-free menu. Seitan has been a staple among the vegetarian monks of China and is derived from the protein portion of wheat.

Firm Tofu

Tofu has been used in Asian dishes for many years, but is also readily available in most grocery stores. It can be cut into cubes or strips and stir fried with bok choy, carrots, shitake mushrooms and baby corn to make an Asian stir fry. You can find firm tofu in the cold section of the grocery store. It is fairly flavorless and tends to adopt the flavors of other foods in which it is mixed.

Textured Vegetable Protein

Textured vegetable protein, or TVP, is a ground meat substitute that readily absorbs the flavor of the sauce or spice in which it is cooked. TVP can be used in Mexican dishes such as tacos and salads, burritos, sloppy joes, spaghetti and other pasta dishes, according to the One Green Planet website. Ground crumbles are an alternative to TVP. They have a meatier taste and texture and may be used in any dish you would make with TVP.

Tempeh

Tempeh comes from soy beans fermented with beneficial yeast cultures and has an earthy taste similar to mushrooms. It is cut into cubes and used in stir fry and pasta dishes that call for meat. Tempeh goes well with rice and may be marinated before you bake, fry, or grill it.

Portobello Mushrooms and Eggplant

Portobello mushrooms are common in pork and steak dishes. They can be marinated in vegetarian barbecue sauce and grilled . Their large size makes them an excellent substitute for whole pieces of meat. Portobello mushrooms can be baked, fried, or eaten raw. They are often used on sandwiches in place of meat. Eggplant is another common meat substitute that is as versatile as portobello mushrooms. It also grills or bakes well and makes a good meat substitute on sandwiches or in pasta dishes.