Best Substitutes For Meat PLR Ebook

Table of Contents

Introduction ….. 6
1. The Tofu Meat Substitute …….. 10
How Tofu is made …… 11
Tofu Nutrition Information .. 11
2. Tempeh Meat Substitute 12
How Tempeh is made 13
Tempeh Nutrition Information …… 14
3. TVP Meat Substitute ….. 14
TVP Nutrition Information .. 15
4. The Lupin Protein Meat Substitute … 16
Lupin Protein Nutrition Information ……. 17
5. The Seitan Meat Substitute ….. 18
How Setian is made … 19
Seitan Nutrition Information 20
6. Oat Flakes Meat Substitute ….. 21
Oat Flakes Nutrition Information .. 21
7. The Chickpeas Meat Substitute ……… 22
Chickpeas Nutrition Information … 22
8. The Black Beans Meat Substitute ….. 23
Black Beans Nutrition Information ……… 24
9. The Jackfruit Meat Substitute . 24
Jackfruit Nutrition Information ….. 25
10. The Pea Protein Meat Substitute ….. 25
How Pea Protein Meat Substitute is made …….. 26
Pea Protein Nutrition Information . 26
The Best Meat Substitute Brands 27
Beyond Meat …. 27
Boca Burger ….. 27
Field Roast ……. 28
Gardein … 28
Lightlife .. 28
Morning Star Farms … 29
Simply Balanced …….. 29
Sweet Earth Natural Foods .. 29
Tofurkey . 30
Trader Joe’s …… 30
Yves Veggie Cuisine . 30
Conclusion ….. 31
Essential Resources . 32
Guide to Meat Substitutes … 33
https://www.onhealth.com/content/1/recipes_meat_substitutes_food ….. 33
10 Best Meat Substitutes To Buy .. 33
https://www.goodhousekeeping.com/food-recipes/g32733789/best-meat-substitutes/ …….. 33
Are Meat Substitutes Healthy?…… 33
https://health.clevelandclinic.org/are-meat-substitutes-healthy/ …. 33
12 Recipes with Plant-Based Meat ……… 33
https://www.allrecipes.com/gallery/recipes-with-plant-based-meat/ ….. 33

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1. The Tofu Meat Substitute

It is important for you to know that the majority of meat substitute products are made from legumes such as cereal, peas, other vegetables, and soy. All of these plants individually contain almost the amount of protein you need and when they are combined, they will provide the same amount as meat.

One of the most well-known meat substitutes is tofu. It is made from soybeans and is an inexpensive protein source that has been used in Asia for many years.

Tofu does not contain many calories and it will absorb aromas from any marinades or spices you may use in your cooking. It is very versatile and you can eat it like cheese if you want. However, we recommend that it is used as an alternative meat product.

How Tofu is made

Tofu is made by soaking soybeans and making a puree by mashing them. The puree is then filtered to separate the liquid element from the solid. Then the liquids are heated so that they curdle and form solid tofu. It is then pressed into slabs and can be cut into different shapes. Usually, tofu is available in a rectangular format. There is a fibrous part of the puree known as okara, that is then dehydrated and used as mince or alternative meat chunks.

There are different forms of tofu which are silken, soft, firm and extra-firm. You can make tofu crispy if you remove more water from it by pressing it. Patting the tofu dry is required in some recipes. The right recipes will ensure that your tofu is the most flavorful. If you go for extra-firm tofu, you can grill it or fry it like you can ordinary meat. You can make smoothies out of silken tofu.

Tofu Nutrition Information

A single cup of tofu will usually have around 188 calories. It will also have around 20 grams of protein, 12 grams of fat, 0.7 grams of fiber, 13 milligrams of iron, and 868 milligrams of calcium.

In 2016 there was a study which concluded that over 80% of the soybean farms in the world use a GMO (genetically modified organism) process. You can purchase organic tofu as well. A lot of people are concerned about GMO products as nobody knows what the long-term consequences of eating these products are.

The good thing about soy is that it is a complete protein. It has all 9 of the amino acids you need. Usually, tofu is also fortified with vitamin B12 which is not the case with proteins that are plant-based.

There are some natural phytoestrogens in tofu so do not eat it more than a couple of times a week. Pregnant women should ask their doctor if it is OK for them to consume tofu as should anyone that has had hormone-related cancer. The reason is that the natural hormone in tofu could cause problems.

2. Tempeh Meat Substitute

You may not have heard of tempeh but it is a good meat substitute to consider. Like tofu it is made from soybeans. It originates from Indonesia.

How Tempeh is made

Tempeh is made by fermenting whole soybeans. It uses the action of certain bacteria which breaks down some of the proteins in the beans so that humans can digest them more easily.

It is an ideal meat substitute because it is high in fiber, contains around 20% protein, and has a dry texture. To give the tempeh more flavor and texture, other beans and grains can be added to it. You need to know that tempeh is a little tangy and there is a nutty taste to it so it is not going to be for everyone.

A lot of people use tempeh as a good meat substitute for a barbeque. You can also bake it, sauté it, fry it, or grill it. Some people like to eat tempeh in a grain bowl or a lettuce wrap.

Like yoghurt, tempeh is fermented so it can help with the maintenance of healthy gut bacteria. Tempeh is high in antioxidants and calcium. It also has a high manganese content which can assist in the regulation of blood sugar. Usually, tempeh is low in sodium. As tempeh has a high fiber content, we recommend that you add it to your diet gradually to avoid excessive gas and bloating.

Tempeh Nutrition Information

A single cup of tempeh will usually have around 319 calories. It will also have around 34 grams of protein, 18 grams of fat, 4.5 milligrams of iron, and 184 milligrams of calcium. This meat substitute is also a good source of vitamin B6 and magnesium.

When you are purchasing tempeh, pay attention to the label. People with gluten sensitivity or a celiac disease should avoid tempeh with added grain. Tempeh is not a good product if you have a soy allergy. If you are lactose intolerant or need a dairy free diet then tempeh is good as it has added calcium.

Other Details

- 1 Ebook (PDF, DOCX), 33 Pages
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- Year Released/Circulated: 2022
- File Size: 8,458 KB

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