Vegetarian Eats: 5 SUBSTITUTES FOR MEAT
Tofu is a soybean curd and tempeh is a cake made from fermented soybeans. Both are staple ingredients in Asian cuisine, and are often used in vegetarian entrees like veggie burgers and veggie sausages. Tofu and tempeh are high in fiber, protein, amino acids and other vitamins and minerals like iron, calcium, and magnesium. Tofu and tempeh are extremely versatile and can be cooked in many different ways. Add tofu to your soup, noodle, and stir fry dishes, or marinate tempeh and then grill for a delicious tempeh “steak.” Or, why not sauté these ingredients with your favorite vegetables and sauces, like a sesame soy, chili garlic or peanut sauce. DELIGHT ASSOCIATE EDITOR MUSHROOMS Mushrooms have a rich flavor and meaty texture. They are low in calories and are fat-free, cholesterol-free, and very low in sodium. Mushrooms also provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D and more. Mushrooms can be used as a meat substitute in many dishes. For a hearty Portobello burger, marinate and grill Portobello mushrooms, top with provolone cheese, lettuce, and tomato. Just add your favorite gluten-free bun. For a vegetarian Bolognese tomato sauce, replace ground beef with chopped porcini and cremini mushrooms, and pour over your favorite gluten-free pasta. You can also use this Bolognese to make a delicious vegetarian lasagna. Cauliflower is a hearty, cruciferous vegetable that is high in vitamin C. It is delicious on its own eaten raw or roasted in the oven, or it can be added to a dish for flavor and texture. Instead of adding bacon or sausage to your macaroni and cheese, mix in some roasted cauliflower for a nice meaty bite. Or, try making buffalo cauliflower bites—dip cauliflower in a batter made with gluten-free flour (like chickpea flour) and water; then, bake in the oven until golden brown and brush with your favorite buffalo sauce. Serve with ranch or blue cheese dressing. It may never replace traditional chicken wings for some people – but it’s a delicious and fun alternative!