This post is contributed by Jessica Swift, a Registered Dietician in Washington DC. Chef Jess is an experienced chef with a Master’s Degree in Nutritional Sciences. She provides her expertise to many individuals, groups and corporate settings in the Washington DC area. Follow Chef Jess for healthy recipes and daily motivation on Facebook and Twitter!
There really are delicious protein substitutes… sometimes you want to try something new and exciting when it comes to your eating habits. 2 years ago, I tried a 21-Vegan lifestyle challenge, with my friend, I got to try new recipes I never would have considered. Unfortunately, I missed my cheese, egg and an occasional hamburger, but what it did make me realize was, I do not have to rely on the same ole chicken, fish, and beef dishes for my protein intake.
Now, you don’t have to be a vegetarian to enjoy the different sources of protein out there. Consider some of the following and on a rainy day maybe check one out, you can never have too many dishes to wow your friends and family.
Some common sources of protein- Beans, Lentils, Legumes, Quinoa and whole grains, tofu and soy products, nuts, seeds, nut butters, Seitan, veggie burgers, meat substitutes, protein supplements, and Tempeh.
I would like to focus on Seitan and Tempeh, because after polling my friends if they knew what these were, the results were poor, I figured other people may have some questions too.
Here is the lowdown:
Pronunciation: SAY-tahn or SAY-tan
Definition: made from wheat, little in common with flour or bread.
Also called “wheat meat”, “wheat gluten” or simply “gluten”,
-it is a popular substitute because when cooked the look and texture is similar to meat.
-High in protein; 100grams equals 20 grams of protein
-Can be prepared by hand using either whole wheat flour or vital wheat gluten, made by rinsing away the starch in the wheat, leaving a high-protein gluten behind.
-Prepared Seitan can be found in the refrigerated section of most health food stores.
Also Known As: wheat meat, wheat gluten, gluten, vital wheat gluten
-is a soy food that has been eaten in Asia for hundreds of years.
-is made from cooked and slightly fermented soybeans and formed into a patty
-tempeh is low fat, very high in protein and calcium, as well as beneficial isoflavones
-has a textured and nutty flavor.
-Try adding some to a stir fry instead of tofu, or crumble into soups or meatless chili.
-Tempeh can be found in the refrigerated section of most health food stores and in the natural foods aisle of well-stocked grocery stores.
-Depending on the brand, one serving of tempeh (100 grams) provides around 200 calories, 18.2 grams of protein (that’s even more protein per gram than tofu!), and 10% of the RDA of both calcium and iron. Tempeh is a naturally cholesterol-free food