#97b: A Guide to Replacing Meat in Your Meals
This episode includes a FREE downloadable resource with recipes and helpful links! Get it now at: www.doctoryami.com/meatless
When many people first become interested in a plant-based diet, they may find it difficult to design meals without meat. This is normal as in the United States we are used to centering meals around animal products. When people crave meat I suspect that they are desiring one or more of three things: a meaty/hearty texture, saltiness or fat. Most people aren’t really craving animal muscle, but some of the components of animal muscle or the way that we traditionally prepare it. The good news is that it is quite easy to replace meat and over time you will learn new ways to design meals that don’t center around meat, but instead focus on flavor or a type of cuisine.
One of the advantages of animal muscle is that it is calorie dense. It lacks fiber so it is made up of fat and protein. The fat in animal muscle inside the muscle cells even if you remove the fat within the skin layer. That is why meat can be high in fat calories even when it appears to be lean. We crave calorie density because it signifies survival to us. Humans are resourceful and we are able to derive calories from many sources. However, our brain knows the difference between calories from lettuce and calories from ice cream. You are rewarded chemically when you seek out foods that are high in calorie density because in the past this increased your chances of passing down your genes. In the wild, carnivores may only need to eat once a week or so in order to survive, whereas herbivores must consume calories almost constantly because their food is calorie dilute. The disadvantages of animal products are that they lack fiber, antioxidants, increase the risk of cancer and when we raise animals for food it is taxing on the environment. Beef produces 60 times more greenhouse gases than the production of beans. In addition, humans already eat almost constantly and when we eat foods that are more calorie rich we end up with over-nutrition which can lead to many chronic health conditions.
However, you don’t need to consume animal flesh to derive pleasure and satisfaction from your food. And when we quench this desire from plants, we are deriving many advantages that animal flesh does not provide. If you are seeking something hearty and meaty, there are many plant options that can provide this. The good news is that we live in a day and age where delicious and easy recipes are available at your fingertips, so don’t be shy about exploring different techniques and experimenting in the kitchen. However, I want to break it down for you so that you will clearly see all of the various ways that plants can become the superstar in your kitchen. I will provide an example of a recipe for each of these ideas and then after that it is up to you to continue to explore.
Below I outline examples of typical meat replacements into whole foods, minimally processed and moderately processed. If you would like access to my own personal recipes and links to blogger recipes, download the FREE PDF.
Whole Foods
Beans - beans make excellent meaty meals! Because of their mild flavor and variety of textures, it is fun to play with seasonings and cooking methods. Some great hearty legumes are chickpeas (garbanzo beans), pinto beans and lentils.
Grains - there are many grains that have a great chewy texture and can sneak into chilis and stews or loaves to replicate the bite you crave. Examples include steel cut oats, quinoa, barley and bulgur (cracked wheat).
Nuts - nuts can be used along with beans, grains or starchy vegetables such as potatoes to contribute fat and texture to a meaty dish. This works especially well when making veggie burgers, taco filling or a veggie “meat loaf”.
Mushrooms - have long been known for having a delicious, chewy, and moist bite. Mushrooms tend to absorb marinades very well. Portobello’s are a top favorite, but there are so many to choose from!
Jackfruit - this is an asian vegetable that is now popularly used to replicate pulled pork. You can find it premarinated at many grocery stores.
Vegetables - Ok, hear me out on this one, but vegetables are increasingly being used to create a meaty texture and flavor. Carrot dogs are amazing (you really have to try it to believe it) and even cauliflower can be made into “steaks”. The key here is to think outside the box, be creative and adventurous and use spices to attain that flavor that you are after.
Minimally Processed
Tempeh (Tem-pay) — Whole soybeans or a mixture of soybeans and grains that have been fermented and pressed into cakes. Originated in Indonesia. Earliest reference to Tempeh was 1815. It is made by taking whole soybeans and softening, then adding culture starter (fungus Rhizopus Oligosporous) to ferment. It may have white or black spores and a mild ammonia aroma. Because of the fermentation process and the presence of active cultures, it may be easier for some to digest compared to tofu.
Tempeh Tips: Steam your tempeh for at least 15 minutes before slicing and soaking in marinade. The steaming process allows the tempeh to expand and makes it more porous so that it will accept more flavors from the marinade.
Tofu - (bean curd) made by coagulating soy milk and pressing it into blocks. Originated in Han Dynasty China over 2,000 years ago! Can come in soft, firm or extra firm. Has a subtle flavor. Can be used in savory or sweet dishes and is often seasoned or marinated to be used in dishes. Because it needs either calcium sulfate or calcium chloride for coagulation, it is also high in calcium.
More processed
Seitan (Say-tan) - (wheat meat or wheat gluten) made from gluten after it has been isolated from wheat flour by washing off the starchy component. This creates a chewy and stringy texture. Originated in China in the 6th century among Buddhists. The word seitan is of Japanese origin and was coined in 1961.
Textured Vegetable Protein (TVP) - defatted soy flour, a by-product of soybean oil production. Usually it is sold dry is chunks, curls or small pieces. It must be reconstituted with water and seasoned.
I hope that this gives you some ideas on how to replace meat in your meals! It is easy and delicious and has so many benefits. For recipes and links go to www.doctoryami.com/meatless.
Resources:
If you’d like a FREE PDF download with recipes and helpful links,
Download the guide for FREE: doctoryami.com/meatless
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The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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