Written by Stepfanie Romine, Staff Writer
Whether you're going meat-free for religious or personal reasons, your body will thank you. Giving up meat from time to time has a tremendous effect on your health, so we can all benefit from learning about alternate and affordable plant-based proteins. Check out these half dozen meat-free staples!
Lentils are a cheap and versatile protein source. They cost about a dollar a pound in the bulk bins at your supermarket.
On nights when you're pressed for time, throw some lentils in a pot, along with a bit of onion and garlic. Add twice as much broth as lentils and let them simmer for about 15 minutes. Meanwhile, steam some broccoli or spinach, heat up some brown rice and drizzle on a bit of curry or tomato sauce. Dinner's on the table in less than 20 minutes!
Most people limit lentils to lentil soup, but these legumes have a lengthy list of uses.
Few foods are as polarizing as tofu. Say the word and watch as noses crinkle or mouths water.
Tofu, also known as soybean curd, is made by soaking, boiling, blending and straining soybeans, then adding a coagulating agent and pressing it. Think of tofu as the other white meat. Like chicken, it's a versatile protein, a blank canvas on which to test your culinary prowess. You can substitute sautÃ©ed or grilled tofu in just about every chicken recipe you have.
More Tofu Tips
It looks a bit like cereal, but it smells saltier and tastes more savory than sweet. It's a cheap, versatile and incredibly easy to use protein source that is sometimes hard to distinguish from ground meat when added to a recipe. It's TVP: Textured Vegetable Protein.
Demystify this vegetarian protein, which can be used in everything from chili and meatballs to tacos and shepherd's pie.
Many of us could live on black beans and rice--and several cultures do! Black beans are cheap (roughly 89 cents a can or dried for about $1 a pound). Once cooked they can be frozen and easily added to your favorite recipes.
Black Beans: The Best Beans!
What is tempeh (pronounced tem-pay)?
Tempeh is a fermented product made from soybeans, but it's not pungent like sauerkraut. When crumbled or grated, tempeh has the texture of ground meat.
It's time to try tempeh.
Welcome to the wonderful world of meat analogs! You can indulge your cravings for all your favorites--pepperoni pizza, BLTs and even sausage and egg breakfast sandwiches--even when you're on a meatless diet.
Take a stroll through the frozen food section of any grocery store these days, and you'll find the meatless meats. Chicken nuggets and patties, ribs, burgers, sausage, bacon, ground meat, hot dogs, and even turkey have been made meatless.
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