Meat Alternatives Discussed

Quorn

One of the most commonly used meat alternatives is Quorn.  You may remember the television adverts where Mo Farrah tells us that quorn is a “great source of protein” and is much lower in saturated fat that the meat it is impersonating!  This meat alternative is widely available in supermarkets and will this year be celebrating it’s 30th birthday!

Quorn’s main ingredient is Mycoprotein, a nutritionally healthy protein source. It is produced by a process of fermentation similar to that used for yeast in bread.  The culture is dried and mixed with egg albumen before being shaped into it’s various forms. As it contains egg whites quorn is not suitable for vegans.

Quorn comes in different formats including mince and “chicken style pieces”.  It can be kept in the freezer and cooked straight from frozen.  It’s quick, easy and tasty.  I’ve even cooked with the quorn mince and my meat eating friends haven’t even noticed!

The thing about quorn which makes us happy, here at the Flexitarian Pledge, is that the carbon footprint of Quorn Frozen Mince in the UK is claimed to be 70% less than that of beef. (Quorn Frozen Mince certification by the Carbon Trust)

Recipe inspiration:  Quorn is easy to integrate into your cooking.  Take your much loved favourite mince recipes and just do a direct swop!   Quorn chilli con carne…..although since ‘carne’ means meat….. I’ve renamed it Chilli con Quorne” or Quorn Bolognese.

Tofu

Tofu is made from soybeans, water and curdling agent.  Tofu has a low calorie count and relatively large amounts of protein. It is an excellent source of amino acids, iron, calcium and other micro-nutrients

There are two main kinds of tofu, silken / soft tofu, and firm / regular tofu.  They have different textures and are used for different things.

Soft/Silken Tofu:

§         Undrained and unpressed

§         Can come in a range of consistencies from ‘soft’  to ‘firm’, but ‘firm’ silken is still far softer       than regular firm tofu.

§         Can be used as a dairy or egg substitute in cooking (e.g. smoothies or a baked desert)

Firm tofu:

§         Drained and pressed (although still contains some water)

§         Texture firmer and bouncy

§         Taste plain – so needs to be marinated or coated in flavour when cooking.

Top tip: when cooking with firm tofu, remember to drain and press the tofu first to remove excess moisture.  This will help it cook properly and will make it more likely to suck up and absorb whatever lovely flavours you add!

Recipe inspiration:  With tofu it is all about getting flavour in!  There are so many different ways to cook it.  Why not try some breaded tofu?

Tempeh

Tempeh is perhaps a letter known meat alternative.  It is traditionally from Indonesia.  It is made from the soyabean through a process of fermentation. It is firm in texture, similar to a vegetarian burger.  Unlike tofu which does not have a natural taste, tempeh does have a light flavour.  As with tofu, tempeh is a good source of protein and is high in calcium, two reasons it makes a great meat alternative!

Recipe inspiration:  Having never cooked with tempeh, to the internet I went searching!  Here are a selection of my favourites which have been added to my must try list!  I will report back when I do!

• Tacos
• Orange Glaze Tempeh
• Tempeh Fries
• Sweet and Sour Tempeh

Vegetables

So we have gone through three meat substitutes…..but now about this idea….. no substitute needed, let the veggies be the star of the show!  There are so many delicious healthy filling veggies out there, why do we need to add something to them at all?

In general I have to stay this is the option I take most often.  In my opinion there are certain veggies that work well at taking centre stage and do work well as a meat alternative.  My top 5 would be:

§         Portabello mushroom

§         Butternut squash

§         Aubergine

§         Sweet potato

§         Peppers

Recipe inspiration: Make a thai curry as normal but throw in chunky bits of butternut squash, or sweet potato or aubergine (or treat yourself to a mix of all three) instead of your usual chicken / prawn.  Or what about making fajitas but just add extra peppers and mushrooms!  Would you really notice the meat wasn’t there?  Go on give it a try!

  

Here is a great recipe I tried from Simply Recipes.  It is Sichuan Aubergine.  The aubergine makes a great meat alternative, the texture is perfect.  The sauce packed a fair punch too.

Pulses, beans and legumes

Unfortunately if you are doing the Paleo diet this option isn’t for you, but for the rest of us beans, pulses and legumes are great options.  They are so filling and so versatile.  Is there a meal you can’t put them in??

Recipe inspiration:  Try making your normal chilli recipe but instead of mince add in a selection of different tinned beans.  I like going for kidney beans, chickpeas and balotti beans.

Or what about a nice lentil curry?

So there we have it, a whistle stop tour of meat alternatives!  Remember to comment and let us know what you think of the post and if you tried any of the recipes.

Over and out J