Delicious Protein Substitutes!

Protein Substitutes

DELICIOUS PROTEIN SUBSTITUTES do exist! Discover new protein substitutes that work for vegan and non-vegan lifestyles

Protein Substitutes

Believe it or not, protein substitutes can  be exciting, new and downright tasty!  Eating habits can be changed. It’s not that hard!

A Vegan Lifestyle

Me, I live the Bikini Lifestyle. What does that mean to me? I love water! And, love of water means all things “fish” in my book. I am a self-proclaimed pescatarian. A few years ago a tested the waters with a vegan diet. Being vegan did not work for me. But, who says a lifestyle has to be all one way or the other? It is easy to incorporate vegan dishes into most any kind of lifestyle.

Raw Almonds
Raw Almonds

Common Protein Sources

  • Beans! Black beans, dark red kidney beans, lima beans… all beans have strong quantities of protein
  • Lentils
  • Quinoa! A versatile seed that cooks like a grain. Quinoa is a “complete” protein and is packed with vital minerals. Buy my book, THE COMPLETE IDIOT’S GUIDE TO QUINOA << delicious recipes for vegan and non-vegan lifestyles.
  • Legumes
  • Nuts! Go nuts for nuts… walnuts top the list for the healthiest nut and peanuts are low on my list. Opt for walnuts, almonds, cashews, and a fun fave – pistachios! RECIPE: CASHEW CHEESE !
  • Fermented soy products like Tempeh.  Tempeh holds together well when pan-grilled and works well as a substitute for grilled fish or a hearty burger. See more below!
  • Veggie burgers – don’t like the store options? Make your own! SUSAN’S VEGGIE BURGERS
Just Veggin for Veggies Burgers
Just Veggin for Veggies Burgers

The Upside of Seitan and Tempeh

  • Seitan
  • Pronounced: SAY-tahn or SAY-tan
  • Made from wheat yet has little in common with flour or breads
  • Also referred to as “wheat meat”, “wheat gluten” or simply “gluten”
  • Obviously not a great option for individuals who are gluten sensitive!
  • A popular substitute due to its hearty texture and flavor
  • High in protein! 100grams of seitan (about 1/2 cup) equals approximately 20 grams of protein
  • Preparation: 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.

Fermented Soy = Tempeh

  • Pronunciation: TEMP-eh
  • Definition: a soy food common to Asian cuisine for 100s of years
  • Made from cooked and slightly fermented soybeans and formed into a “hamburger-style” patty
  • Low in fat, very high in protein and calcium
  • Contains beneficial isoflavones
  • Has a textured and nutty flavor
  • Add to simple stir fry meals, soups, and meatless chili
  • Found in the refrigerated section of most health food stores and in the natural foods aisle of most large grocery brands
  • One serving of tempeh (100 grams) provides around 200 calories, 18.2 grams of protein, and 10% of the RDA (Recommended Daily Allowance) of both calcium and iron.
  • Bonus! Tempeh is a naturally cholesterol-free food

Source: Seitan sources
Source: http://vegetarian.about.com/od/glossary/g/Tempeh.htm

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