Meat Substitute ?

[poohpeggy]

Because of the wonderful "egg thread" a while ago, I am opening up my mind to possibly giving up meat again. I am hesitant because last time I did I was pregnant and my baby son developed Type 1 Diabetes at 10 months old. I always believed he wouldn't be diabetic if I had eaten meat. Anyway, that was 23 years ago and I am thinking that train of thought is a bit far fetched so onward. I would dearly love to know what everybody eats instead. For instance, I love roast beef in my salad...what would be a good substitute? Also, does anyone worry about their iron level? I appreciate any advice and ideas you may have. You wisdom on this subject is not taken for granted. Peggy

 

[morningstar]

Someone close to me has Type 1 diabetes, and his mom and dad both ate meat- his mom throughout her pregnancy. There are lots of protein substitutes- soy based products, nuts, beans, etc. Almost everything healthy has at least some protein, but on a vegan diet it is very important to make sure to complement your protein intake properly so that you are getting enough of each type of protein resulting in complete protein intake. I take ferrous gluconate as a supplement for iron. You could also eat a lot of spinach, with strawberries (iron absorbs better with vitamin c).

 

[Beavs]

Ah! More meat for me! Obviously I am not vegetarian but I have found love in lots of meatless Indian/Pakistani and Mediterranean dishes (I cook them at home so I know what is being put into them) and as lazy person who hates packing lunches, I love Amy's Kitchen frozen dinners which offers uber tasty vegetarian and vegan options. I can recommend some cookbooks if you have any interest.

 

[Afreet]

My little bro has Type 1, and our parents totally ate meat. He has actually managed to reduce his insulin use by adopting a vegan diet .

There are all kinds of wonderful things that work as vegetarian protein sources:

Soybeans & soybean products like tofu & tempeh
Seitan, (say-tahn), wheat gluten that is cooked to have a texture similar to meat;
TVP - textured vegetable protein, great for chili or even for mock-tuna or mock-chicken salads
Nutritional Yeast - I make a not-parmesan topping using Nutritional Yeast, ground walnuts, sea salt & parsley - good stuff
Nuts, seeds, beans, etc.
Vegetables
Pre-made veggie burgers, not-chicken and not-beef fajita-type strips, not-chicken nuggets, etc.

The important thing is to be patient with yourself and learn how to prepare things in a way that you like - it's all different from meat, and in my opinion, none of it really tastes like meat. But it's good in its own right, if you prepare it well.

The only supplements I use are a B-complex and a vegan DHA supplement (it's like fish oil, but instead of being squeezed from a fish, it's squeezed from the algae the oily fish eat). I'm not anemic or deficient in anything - I'm hypothyroid (hereditary) and I get my blood checked every three months - so I'd know if I were missing out on anything.

Here's a sample of a daily menu for me:

Breakfast: Steel cut oats with ground flaxseeds and berries with a little light coconut milk on top (and sometimes some agave nectar or maple syrup)

Lunch: Ginormous salad of baby greens, spinach, clover sprouts, chopped peppers, tomatoes, cucumbers, garbanzo beans, kidney beans, olives, slivered almonds and marinated tofu with balsamic vinagrette

Dinner: Vegetarian chili made with tempeh, black beans, sweet corn, fire-roasted tomatoes and Hatch chiles.

Snacks: Apple with 2tbsp almond butter, or any fruit + a handful of almonds, or a Larabar, or mixed nuts with dried fruit, a soy yogurt and frozen fruit smoothie, or something else that combines a little protein and fat with some sweet, delicious carbs.

Of course I don't eat that perfectly all the time. I do lots of vegan baking, too. There are tons of websites that have all kinds of good recipes. Some faves:

www.veganyumyum.com
www.theppk.com
www.fatfreevegan.com
www.vegandad.blogspot.com

I find that many people think being vegan must be very restrictive, but I find it to be very satisfying and fun. Good luck!

 

[Beavs]

Hey Afreet! I'll be over for dinner!

 

[Afreet]

Bring a friend! I made waaayyy too much chili!

Although just thinking about it made me hungry. Can I go home yet?

 

[hriacobacci]

There is also a non-soy brand called Quorn that is really good. They have patties, nuggets, etc. Don't forget about the protein-rich grains like quinoa or your beans and legumes.

Take a gander at the vegetarian times website. They'll have tons of recipes and info there as well.

Heather

 

[Beavs]

Bring a friend! I made waaayyy too much chili!

Although just thinking about it made me hungry. Can I go home yet?

I'll bring a friend and the beer

 

[poohpeggy]

Afreet...THANK YOU so very much for your long wonderful response. I am printing this right away.
Heather, I will look into the non soy base company Quorn and I'll see if the library has the magazine. Thank You so much.
Beavs, I'll look into the cookbooks at the library too.
Morningstar, I remember that you have to combine certain foods to get complete proteins. Strawberry and Spinach sounds good.
Afreet..can you post the non-topping parmesan cheese recipe? I would love that. If I remember correctly I used to make a walnut burger...is there a simple cookbook out there. I do not want to get overwhelmed and I do not have tons of money for groceries. I do agree once I get my footing I think I'll have a ball branching out trying new things and recipes .
Thank You everyone...I appreciate all the leads and guidance. Peggy

 

[kathryn]

I am hesitant because last time I did I was pregnant and my baby son developed Type 1 Diabetes at 10 months old. I always believed he wouldn't be diabetic if I had eaten meat.

There's absolutely no rational reason for thinking that.


I don't believe in thinking of meat "substitutes" (as if meat were the standard), but in different sources for nutrients (including, but not limited to, protein).

Some good non-animal protein sources are hemp seeds, buckwheat (a seed that is not related to wheat), lentils. Green leafy veggies are also good sources of amino acids (what your body really needs, as it takes them to build the protein it needs in the form it needs, rather than having to break down pre-formed proteins from, for example, meat, and restructure them into the protein forms it needs).

Studies done by the Max Planck institute in Germany show that cooked protein is only 50% bioavailable (absorbable/useful), so it's a good idea to eat those foods that you can in raw form (hemp, buckwheat and green leafies can easily be eaten raw).

The protein combining theory (the idea that you have to eat certain types of foods together to get a 'complete' protein) was discounted quite a while ago. If you make sure you eat a variety of foods, you don't have to worry about combining.

I highly recommend using limited amounts only of meat 'analogs' (the veggie-based foods meant to ressemble meat). They are usually highly processed, and made of not-that-healthy ingredients (soy, wheat gluten, etc.).

 

[Beavs]

I highly recommend using limited amounts only of meat 'analogs' (the veggie-based foods meant to ressemble meat). They are usually highly processed, and made of not-that-healthy ingredients (soy, wheat gluten, etc.).

Kathryn, do you mean Tofurkey? (I know the answer to this. I just wanted to use the snappy Letterman show worthy word Tofurkey)

 

[poohpeggy]

My rational thinking was my other 3 babies were healthy and I ate meat during those pregnancies.
Are buckwheat groats different then the seeds? When you say raw do you mean sprouted? I read a book not to long ago on sprouting lentils, groats etc. I have not tried it as of yet. Peggy

 

[Afreet]

Afreet..can you post the non-topping parmesan cheese recipe?

Of course! It's easy.

In a food processor or high-speed blender:

1/4 cup nutritional yeast
1/4 cup walnuts (sesame seeds work well, too)
pinch or two of sea salt
around 1 tbsp of dried parsley

Just pulse until it's all blended, with a crumbly consistency. Keep any extra in the fridge in an airtight container!

I also really like it with a pinch of smoked paprika or a little chipotle pepper.

I've also tried cutting down the nuts and adding a very little bit of Earth Balance (trans-fat-free margarine) or olive oil, to make a nice veggie topping with a little protein boost.

I have a couple of good natural markets nearby that have really good bulk food & spices, and sell nutritional yeast flakes inexpensively. I think Whole Foods has it in bulk, too. It also comes in big cans that run from 10-20 bucks, but it goes a long way!

Also, speaking of economizing, I am right there with you. I try to shop almost entirely for non-packaged foods (except tofu, etc). Sometimes I have to purge my shopping basket of all my impulse items before I go to the checkout ! As long as I stick to the basics: fruits, veggies, nuts, beans, chocolate D), I keep my bills manageable.

Beavs: Tofurkey! Hee!

 

[bayerngirl]

Ah! More meat for me! Obviously I am not vegetarian but I have found love in lots of meatless Indian/Pakistani and Mediterranean dishes (I cook them at home so I know what is being put into them) and as lazy person who hates packing lunches, I love Amy's Kitchen frozen dinners which offers uber tasty vegetarian and vegan options. I can recommend some cookbooks if you have any interest.

Beaves, I am always surging for new cookbooks. I love Indian food, never ate Pakistani food? Sounds interesting!

 

[coradora]

Peggy - I was going to write a post just like Kathryn's

I never think about getting enough protein or combining things. I simply ensure that most of my food is fresh non-starchy vegetables and fruit. I also make sure that all my nuts and seeds are raw, and I will often soak them or sprout them to increase the nutrient availability.

I don't like to use meat substitutes either, although I will get them for my girls. (I am trying to ease them into a vegetarian diet.) Mostly, for the kids I make chilis and soups because they are not big fans of salad (yet - they are only 7 and 4).

Good luck on your transition - your body will love it!

 

[poohpeggy]

Afreet, Thank you for the recipe. I am making it today. I appreciate it because I use parm on my hot air popcorn and I'll use your recipe instead. Coradora, times have changed haven't they. I have been eating raw walnuts and almonds and sunflower seeds. I love the almonds. Peggy

 

[kathryn]

Kathryn, do you mean Tofurkey? (I know the answer to this. I just wanted to use the snappy Letterman show worthy word Tofurkey)

Actually, Tofurkey is a bit better than other faux turkey (Tofurkey/faux turkey....I just wanted to say that!).

 

[kathryn]

Are buckwheat groats different then the seeds? When you say raw do you mean sprouted? I read a book not to long ago on sprouting lentils, groats etc. I have not tried it as of yet. Peggy

Buckwheat groats are another name for the seeds. Kasha is another name they are called when they are toasted.

You can sprout them, but unlike grains, they don't need to be sprouted to be eaten raw. Different raw food instructors give different directions. Some say to just soak 2 hours then rinse. Others suggest sprouting them for 2-3 days, rinsing several times a day. I find that they can get a bit bitter when sprouted. Soaking them 2 hours and then letting them sit a bit after rinsing, to start the sprouting process, is good. If you soak or sprout them, they get a bit slimy (this is nothing bad, but just something to be aware of, and to rinse off.)

This morning, I had some homemade I buckwheat cereal I'd prepared by soaking the raw seeds for 2 hours, then rinsing, then adding some agave nectar and yacon syrup (the combo tastes kind of maple syrupy) with some cinnamon, then blending in a food processor just enough to blend the ingredients and break up some of the seeds, but not most. Then I spread it on a dehydrator sheet and scored into triangles and dehydrated until it was really crispy. It makes pieces I can break up to make 'cereal' that stays crispy in milk (in my case, it was homemade almond/brazil nut milk), or leave as-is for 'bars' that I can snack on.

 

[kathryn]

A heads up on raw almonds:
In September 2007, the California Almond Board began requiring all raw almonds to be pasteurized in some way(even though the salmonella occurences that prompted them to suggest this did not affect Organic almonds, growers of them have also been forced to be treated). Organic almonds are pasteurized by steaming, while non-organic ones are treated using propylene oxide (a chemical that is banned in many countries, and is classified by the EPA as a probable human carcinogen---cancer causer).

I HIGHLY recommend buying ORGANIC almonds.

( www.rawfromthefarm.com sells almonds treated by freezing rather than steam.)

(I would imagine that most consumers have absolutely no idea this has happened--people into raw food were made more aware--scary the types of things that are done to our food without us being informed! Shouldn't it be our right to know what's done to the food we are putting in our bodies?)

 

[kathryn]

1/4 cup nutritional yeast
1/4 cup walnuts (sesame seeds work well, too)
pinch or two of sea salt
around 1 tbsp of dried parsley

Yummy!
Have you tried soaking then dehydrating the walnuts? It makes them extra crunchy and tasty, which I think would be nice for this recipe.