Beans make hearty soups, stews, and chilis that will taste meaty without the meat. Source: Cauliflower Piccata. Other foods that can substitute for meat include eggplant, cauliflower, potatoes, beets and coconut. Cauliflower is highly underrated even as a vegetable but amazingly, it can also stand-in for meat. They are sweet and delicious and perfect for salads , but they have another side to them. Beets are also earthy and work well in savory dishes that usually have meat.
For more recipes, see 10 Ways to Cook with Beets. Potatoes are hearty, satisfying and versatile. You can mash them, fry them, boil them, bake them, or roast them. Here are 10 Ways to Cook with Them. It is totally possible for meat-lovers to eat satisfying, meaty foods without giving up their healthy, compassionate plant-based diet.
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation , heart health , mental wellbeing , fitness goals , nutritional needs , allergies , gut health and more!
Dairy consumption also has been linked many health problems, including acne , hormonal imbalance , cancer , prostate cancer and has many side effects. For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15, delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy!
And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet. Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content.
Please consider supporting us by donating! You must be logged in to post a comment. This site uses Akismet to reduce spam. A 4-ounce oz serving of seitan contains:.
Seitan is high in riboflavin, niacin, and vitamin B-6, but it does not contain calcium or iron. Textured or texturized vegetable protein TVP is a byproduct of soybean oil extraction.
Some people call it defatted soy flour. Manufacturers make TVP by separating soybean protein from fat using a high heat process, resulting in a curd-like product that is high in protein. Generic names for similar items include total soy protein, or TSP. TVP is dehydrated, so a person needs to soak it in hot water to cook it.
Its texture when cooked is similar to that of ground meat. A 1-cup dry serving of TVP contains:. Because TVP comes from soy, it contains all the essential amino acids. It is also a good source of magnesium and some B vitamins. Some whole foods, such as beans, lentils, chickpeas, and mushrooms, contain protein or have a meaty texture and can work well as meat substitutes. Food manufacturers often include these types of food in their vegetarian and vegan products. A person can use beans and mushrooms in their meals for added nutrition and to feel fuller for longer.
Since plant based foods often cost less per pound than meat, this can also reduce the overall cost of a meal. For instance, people can use black beans instead of taco meat or mushrooms instead of beef to cut costs, reduce cholesterol , and increase their vegetable intake. However, only a few plant foods — including buckwheat, quinoa , and soy — contain all the essential amino acids. Vegetarians and vegans should try to eat a variety of plant foods in order to get all the essential amino acids.
Some meat substitutes are good sources of protein, a necessary nutrient for the human body. Research shows that protein may also help a person feel fuller for longer, reducing the risk of overeating.
Anyone who feels that they are not getting enough protein in their diet may wish to include more protein rich meat substitutes. Some meat substitutes contain added vitamins and nutrients that may be lacking in a vegetarian or vegan diet, such as iron, zinc, and vitamin B Choosing products that include these nutrients can help people who do not eat meat maintain a balanced diet.
Meat substitutes can be a healthful alternative to meat, but it depends on the particular product, how a person prepares it, and which meat they are comparing it with. For instance, eating meat substitutes that are high in sugar, salt, saturated fats, or processed ingredients may not be better than eating fish or organic chicken breast.
Conversely, eating lots of processed, salted meats may not be better than eating natural meat alternatives. Meats are rich sources of protein and contain all the essential amino acids. Lupin protein Like soya beans, lupins are protein-rich legumes. Green spelt Spelt is a species of wheat and one of the oldest cultivated grains. Oat flakes Oat flakes can be used to prepare delicious cutlets.
Black beans Burgers made from black beans are a popular, healthy, and delicious alternative to ready-made products and fast food restaurant fare. Chickpeas Chickpeas should be an integral part of any diet due to their beneficial nutrient composition. Pea protein The humble pea is one of a number of other plant-based sources of protein that have been carving a niche for themselves lately as meat alternatives. The risks of meat consumption Global meat production and consumption is still on the rise.
ProVeg supports the availability of plant-based meat alternatives ProVeg does not only point out healthy, cruelty-free alternatives but also makes them more readily available. Brown, A. Arneth, et al. Agricultural Systems. Sonesson : Global food losses and food waste: extent, causes and prevention. Arch Intern Med 6 , Name First Last. I consent that the information I supply in the subscription form for ProVeg news will be collected and processed in order to receive regular ProVeg news and updates.
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