The Best Vegan Meat Alternatives
Alternative meats are becoming more and more popular with the rise of the plant based diet and lifestyle. Im not a vegan, but I have absolutely loved including 3-4 meat free days a week to my diet. There are a lot of benefits to reducing your meat intake such as: nutrient density that comes with introducing more fresh and whole fruits and vegetables, energy, reducing the risk of heart disease and its also cheaper quicker and EASIER to put together a meal. My biggest reason for losing alot of my meat consumption is the impact it can have on the environment.
The most common meat brands come from huge, commercial “farms” that are really more like factories. These factory farms pump their animals, water, and earth with tons of chemicals and hormones that actually end up leeching into our oceans and air. These chemicals react with the atmosphere and microscopic ocean life, and have negative impacts on earth’s entire ecosystem. On days you would like to just have a good, cow steak; try one sourced from a small, certified organic farm. These farms are true farms, and don’t use all those nasty chemicals and hormones that hurt our planet. These farms are actually good for the environment, and need much more of our support than the factory farms. So, don’t fall for that myth that meat itself is killing our planet—it’s the place that it is sourced from that does that.
Another semi-myth about meat is that it is terrible because it makes your blood acidic. While meat is an acidic food, it doesn’t do your pH harm unless that’s ALL you’re eating. Like all things, our diet needs balance. When you eat something acidic, you should also have some basic or alkaline foods with it. Eating meat (that you aren’t allergic to) is not inherently bad for you; it just isn’t the only thing you should be eating.
However, when you do decide to try going meatless it can get a little overwhelming to navigate so many new choices. So I’m gonna break down some of the most popular by what they’re made from, and what they have in common with the real meat they imitate. I’ll also be covering some fruits and vegetables that make great meat alternatives as well!
Imitation Meats:
Tofu. Like most man-made meats, tofu is made from soybeans. Soybeans are absolutely packed with protein and calcium, so this makes them very useful as a meat substitute. Tofu can have a bad reputation, but all you need to do is make sure to use plenty of seasoning and/or marinade to give it the right flavor for your recipe. Tofu is a super flavor absorber, so doing this will definitely help it taste like any kind of meat you use it as a replacement for!
Seitan. This meat substitute is made from processed wheat gluten, so it has tons of protein and is the closest in texture to real meat. You can also cook it however you choose: fried, braised, baked, sautéed, etc.
Gluten Free, Vegan Meat. If you have a gluten allergy or sensitivity, this is a great alternative to seitan. Instead of wheat gluten, vegan meat is made from various flours and proteins. It’s still a very versatile substitute; and comes in chicken, turkey, sausage, and red meat varieties. It can also stand up to all kinds of cooking styles!
Tempeh. Made with fermented soybeans, tempeh has a bit more of a flavor punch to it than most other alternative meats. Its texture makes it a fantastic substitute for fish and even ground meats. It is also full of fiber, vitamins, calcium, and protein to help you round out any meal you make it a part of!
Texturized Vegetable or Soy Protein (TVP or TSP). These are both made from dehydrated soy, but can go by either name. Along with all the benefits of soy, this alternative meat’s texture is great for ground meat recipes like burgers, meatloaf, and tacos.
Fruit and Vegetable Options:
Beans. Beans are surprisingly underrated! Not only are they packed with protein and antioxidants, but they also balance a lot of different things in the body. They improve cholesterol, help you stay regular, and they keep your blood sugar under control! Beans are extremely versatile, and can be added to virtually any dish.
Beets. These beautiful red root vegetables are full of anti-inflammatory properties, fiber, and vitamins. Well-roasted beets are awesome for sushi and tartare lovers. The color and texture can mimic the meat in these dishes very well, while also adding a new level of flavor!
Cauliflower. This cruciferous vegetable is an amazing source of fiber, B vitamins, and potassium. It also works very well to naturally detox your body from free radicals. Much like tofu, cauliflower is a total flavor sponge. If you season it well, you can make it so much more than just something to steam with broccoli and carrots.
Eggplant. These amazing fruits are fantastic sources of a ton of minerals your body needs! Phosphorous, copper, manganese, niacin, folic acid, and so many more can be found in eggplants. With its naturally thick and meaty texture, eggplant makes a great alternative for many kinds of meat dishes. You can slice rounds for steaks, or even chop it up to replace the meat in a lasagna. Eggplant is so versatile, and also absorbs seasonings and marinades very well.
Jackfruit. You might not have heard much about it, but Jackfruit is actually a very healthy fruit, full of vitamin C, vitamin A, fiber, and protein. Jackfruit has a very peculiar texture for a fruit… However, as a meat alternative, it’s a match made in heaven! Jackfruit can substitute all kinds of meats from steak, to chicken cutlets, to pulled pork.
I hope these ten meat alternatives have shown you that substituting meat can be an opportunity to be fun and creative with your cooking!
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