As kids are going back to school and schedules become more hectic families are looking for inexpensive, quick, nutrional meals.  All three of these requirements can be met by using the “other white meat;”  tofu, tempeh, seitan, and textured vegetable protein.

Tofu

Tofu is the most popular as far as meat alternatives.  It is made from coagulated soy-milk curds that are pressed into blocks.  While tofu has a soft, gelatinous consistency that can never mimic meat but its limitless flavor versatility makes up for the lack of texture.  If you experiment with freezing and thawing tofu before cooking it the texture issue can be minimal and the spices used when cooking tofu can give it any flavor you choose.  As far as nutrion, tofu has nearly zero saturated fat, 100 calories, and 10 grams of protein all in a 4-ounce serving.  So when asked what’s for dinner try this recipe.

Turkey or meatloaf sandwich

1 block firm tofu

½ cup peanut butter

1-cup olive oil

¼ tamari

Drain tofu and cut into 1/3-inch slabs.  Mix peanut butter, olive oil, and tamari.  Pour mixture over tofu and marinate for 1 hour or longer.  The longer it soaks the more flavor will be absorbed.  Bake at 350 degrees for 8 minutes on each side.  Take out of oven and cover in breadcrumbs seasoned with a pinch of garlic and onion powders and bake again for 8 minutes per side.  Pour buffalo sauce or tofu and serve on a whole-wheat roll or bread.

Tempeh

Indonesia is the home of this meat alternative.  Tempeh is created by fermenting whole soybeans and forming them into cakes that have a nutty and chewy texture.  Just like tofu tempeh absorbs whatever flavor it comes in contact with and its meaty texture makes it a great substitute for hamburger or pork.  Tempeh has 22 grams of protein in a 4-ounce serving.  So when asked what’s for dinner try this recipe.

Vegetarian Chorizo

1 brick premade tempeh

Oil, onions, cayenne pepper, cumin, toasted funnel, coriander, garlic, shallots, paprika, onion and garlic powders, and parsley flakes

Take the brick of premade tempeh and crumble it like chopped chorizo sized pieces.  Sauté in remaining ingredients adding as needed for individual taste.  One may use this in any Mexican dish as a vegetarian chorizo substitute.

Seitan

This was invented allegedly by Chinese monks who were looking for other forms of protein substitutes.  Seitan is wheat gluten or in other words the protein part of wheat.  Washing the wheat until all the starch is gone and the gluten remains creates seitan.  This is then cooked in a soy sauce and seaweed stock.  Seitan’s texture is the most meat like and is used in vegetarian Asian cuisine to prepare mock meat dishes.  It works great as a mock steak due to its chewy texture, not to mention it’s fat free with twice as much protein as tofu for a 4-ounce serving.  So when asked what’s for dinner try this recipe.

• Mock Country-Fried Steak
• Unseasoned strips or cuts of seitan
• Flour, salt, pepper, paprika, and cayenne pepper
• Oil
• Egg

Beat egg and mix flour, salt, pepper, paprika, and cayenne pepper together.  Dredge strips or cuts in flour then egg and repeat in flour.  Deep-fry or panfry and serve with mashed potatoes, vegetables, and fruit.

Textured Vegetable Protein

If anyone has had Bac-O they have had TVP.  This is made from defatted soy flour, which is a by-product of making soybean oil, and shaped into flakes or chunks.  When purchasing TVP keep in mind it’s dehydrated and will need to be rehydrated before using.  Try rehydrating by mixing 1 cup of TVP with 1 cup of hot water and soak for 5 to 10 minutes.  You will need to experiment with the soaking time to meet your needs and texture.  TVP has 94 calories, 14 grams of protein, 5 grams of fiber, and zero fat per ounce.  Due to TVP’s meaty texture it is best used as a ground beef or turkey substitute.  So when asked what’s for dinner think about the “other white meat” that provides and economical source of protein at a reasonable price.

And as a footnote if you would like to reduce your individual impact on climate change choosing an alternative meat source is a good choice in reducing your carbon footprint.