Healthy Meat Substitutes

Don’t know what to use in place of meat in your favorite recipes? There are now widely available alternatives to just about every type of meat. Here are some of the top alternatives for you.

Textured vegetable protein (TVP)

Texture vegetable protein (TVP)
Courtesy of Bobs Red Mill
This is a meat substitute manufactured from protein derived from wheat, oats, cottonseed, soya beans and other sources. The main source of TVP is the soya bean, due to its high protein content.

TVP is used chiefly as a meat extender, varying from 10-60 percent replacement of fresh meat. Some caterers on very tight budgets make use of it, but its main use is in food manufacturing.

By partially replacing the meat in certain dishes – such as casseroles, stews, pies, pasties, sausage rolls, hamburgers, meatloaf, and pate – it is possible to reduce costs, provide nutrition and serve food that is acceptable in appearance.

According to 
Textured Vegetable Protein is a highly nutritious soy product. It is incredibly wealthy in complete protein and contains no fat, so it is an excellent alternative to meat. TVP® is made from defatted soy flour that has been cooked under pressure and then dried. TVP® is naturally gluten-free and is handled and packaged in our separated, dedicated gluten-free facility. It is routinely tested for cross contamination using R5 ELISA testing protocol to ensure its gluten-free status.
Although TVP® doesn't add much flavor, it's low in fat and calories, contains a wealth of complete soy protein and it's a good source of dietary fiber. Soy contains complete protein with all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. It is also a good source of iron, magnesium and phosphorus.

Mycoprotein: Brand name Quorn.
Mycoprotein: Brand name Quorn.

This meat substitute is produced from a plant that is a distant relative of mushroom. Mycoprotein contains protein and fiber and is the result of a fermentation process similar to that used in the production of yogurt. It may be used as an alternative to chicken or beef, or in vegetarian dishes.
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