We’ve talked a little bit about meat substitutes, tofu, and grains like quinoa ... but what are they? What do you use them for? And where the heck do you get them? Luckily, as more and more people become vegetarian (and non-vegetarians cut back on animal foods) more co-ops and whole foods stores keep cropping up, even in smaller towns. Mainstream grocery stores keep expanding their "natural foods" sections because customers are demanding soy products and whole grains. It’s just a matter of knowing what you’re buying, and all the delicious ways you can add variety to your vegetarian diet.
Tofu for you
The two most common meat-substitute protein foods you’ll find in vegetarian cooking are tofu and tempeh. They’re both soy-based foods, but they’re very different.
Tofu is a smooth, almost flavorless curd made from soybeans. While Westerners still think of tofu as exotic or as a strictly vegetarian food, it’s been a staple in other countries’ cuisine for thousands of years. The Chinese have been eating tofu since at least 200 B.C., and it’s used every day in Asian homes. "Bean curd" is another term for tofu, so keep an eye out in Chinese restaurants for menu items that feature curd – that’s tofu!
Tofu is made from soy milk in a similar manner to the way cheese is manufactured from animal milk. A curdling agent is added to the soy, causing the solid matter to clump into curds. The curds are then pressed into a solid block.
The flavor-free quality of tofu is precisely what makes it so versatile – tofu is spongy and porous, and absorbs other flavors very well, so it can be adapted to almost any kind of dish. It comes in a variety of textures, from extra-firm to soft, so it can be used as a meat substitute, and egg substitute, or it can stand in for dairy in fillings, sauces, dips and puddings. Recipes will tell you which type to use, and once you get used to cooking with it you’ll come up with countless ideas on your own.
For a meat substitute, firm or extra-firm tofu is usually cut into cubes and added to stir-fry dishes, or marinated in soy sauce (or other flavorful liquid) and cooked in big chunks. If you freeze tofu and then defrost it, the texture becomes more chewy – ideal for people who miss the texture of meat.
Silken tofu, combined with melted chocolate (vegan or otherwise) makes an excellent chocolate pudding or cream pie filling. Soft tofu can be used to make creamy sauces – just puree cooked vegetable in a blender or food processor and add tofu. This same method works to make creamy, dairy-free soups.
Whatever form it takes, tofu is a marvelous source of nutrition. Primarily eaten as a high-quality source of protein, tofu that’s been processed with calcium salt is also a great source of calcium (another reason you don’t need dairy!) It’s also loaded with iron and other minerals. People on a low-fat diet should remember that tofu is fairly high is fat, but it’s free of cholesterol and generally lower in fat than animal proteins – and there are also lower fat tofu products on the market. Firm tofu is usually higher in fat than soft tofu.
Because of its soft consistency and bland taste, tofu is a good source of nutrition for babies or older people who have difficulty chewing hard foods. It’s most commonly sold in tubs or vacuum packs and can be found in either the dairy case or produce section of your supermarket. Once opened, leftover tofu may be stored by rinsing, covering with fresh water daily and stored in the refrigerator, where it will keep for up to a week. Tofu can be frozen for up to five months.
Great Vegetarian Foods
Giving in to tempeh
Tempeh is a more strongly flavored soy product made from fermented soybeans, and sometimes containing other grains like rice or millet. Like tofu, it’s another ancient food, with uses dating back to Indonesia some 2,000 years ago. It’s not as creamy or as versatile as tofu, and comes in patties – it’s recognizable by its pale brown, rough texture.
But don’t let tempeh’s forbidding appearance stop you from trying it. It’s great as a substitute for meat on dishes that traditionally call for animal proteins. It has a delicious nutty flavor, and you can crumble it into pita sandwiches or chili, or make "chicken" salad with tempeh in place of poultry. If you’re feeling creative, it can also be grilled, baked or barbecued, or skewered with veggies for a tempeh-kabob. It’s also great in soups, stews or casseroles.
Tempeh is generally available in shrink-wrap packages or reusable plastic bags. Like tofu, it’s high in protein and fat, but also cholesterol-free.
Seize the seitan
Seitan is a brown, chewy protein food (pronounced SAY-tahn) that’s made from gluten, the protein portion of wheat. If you live on a small town, it may be difficult to find – it’s usually only available in natural food stores. It can be purchased as a mix, but it’s most commonly purchased ready-made.If you’ve never had seitan, try it the next time you’re at a Thai or Chinese restaurant, served in a stir-fry or other dish. It’s delicious, and a terrific low-fat source of protein. Once you try it, you’ll want to use it sandwiches, simmered in vegetable broth or baked in the oven – the texture is different depending on how it’s prepared. It’s also excellent as a substitute for beef in stroganoff.
TVP in the house
Textured vegetable protein (TVP) doesn’t have a very appetizing name, but it’s a terrific meat substitute. Made from soy flour, it can be purchased in bulk or in small packages, and has the same chewy texture as beef. Crumbled into spaghetti sauce, sloppy joes, or used as taco filling, with the right seasoning it’s a dead ringer for ground beef – so it’s not for use by people who find the texture of meat disgusting, but vegetarians who miss beef’s chewiness enjoy it immensely.
TVP is used extensively in Europe, though it’s not used as widely in the U.S. You’ll find scores of recipes for TVP in British vegetarian cookbooks, while most American cookbooks lean more towards tofu recipes. Crumbled into chili or made into Shepherd’s Pie, it’ll even fool meat-eaters into thinking their eating ground beef.
Those great grains
As you stroll the aisles of your natural foods store, you’ll find a treasure trove of grains that you never ever knew existed, with exotic names and a wide variety of textures. Whole grains are a vital part of the vegetarian diet, and learning how to use different grains in your cooking will add variety and excitement to your menus.
Just the different types of rice take up several shelves at a good health food store – short, medium, and long-grain white and brown rice, arborio rice, sushi rice, jasmine rice, sweet rice, and white and brown basmati rice. Then there are the whole grains – amaranth, barley, buckwheat, bulgur, cornmeal, kamut, millet, oats, quinoa, spelt and more. All have different tastes and textures, and all deserve a chance to shine on your dinner table.
Before cooking whole grains, rinse them thoroughly to remove dirt and debris, especially if you are buying from bulk bins (and you should buy in bulk whenever you can – it costs less!) Some grains like quinoa, need to be rinsed to remove their bitter outer coating. To cook them, use a heavy non-aluminum pot (some grains interact with the aluminum) with a tight-fitting lid. Cover the grains with cold water and stir gently to separate the grains. Bring the water to a boil – with a pinch of salt, if you like – then lower the heat to a simmer and cook, covered, until done.
Cooking times (by grain)
GRAIN WATER (salted) COOKING TIME YIELD(1 cup dry) (cups) (minutes) (cups)
Amaranth 2 25-30 2 to 2 ½ Barley, whole/hulled 3 90 3 ½ to 4Barley, pearled 3 45 3 ½ to 4Buckwheat groats 2 15 2 to 2 ½ Corn grits 3 20 3 ½ to 4Kamut 3 120 2-3/4 Millet 2 ½ 25 3 ½ to 4Oats, whole 3 60 3Oats, rolled (oatmeal) 2 15 1 ½ to 2Quinoa 2 20 3 to 3 ½
RICE: Arborio 2 ½ 30 2 to 2 ½ Basmati, brown 2 45 3 ½ Basmati, white 1-3/4 15 3 ½ Brown 2 45 2 ½ to 3Sushi 2 45 2Sweet 1 ½ 45 2Spelt 3 90-120 2 ½
WHEAT: Whole berries 3 90-120 2 ½ Bulgur 2 15 2 ½ Couscous 2 1 2 ½ to 3
Grains are delicious, nutritious and versatile foods, and great sources of fiber. Because of this, they’re very chewy – so make sure you eat slowly, thoughtfully, and thoroughly for proper digestion. Grains rushed through the system can cause gas and bloating – so slow down and enjoy your food!
Now about nuts – and seeds
Almonds come on two varieties, the bitter almond and the sweet almond. Both are native to the Middle East, but are also grown widely in Europe and the Americas. The Romans considered almonds a sign of fertility and prosperity, and gave them as wedding gifts – remember that the next time you get that little bag of Jordan almonds at a reception! In cooking, bitter almonds are used to manufacture almond oil, while sweet almonds are used for cooking and eating raw. They’re very nutritious, loaded with magnesium, phosphorous, zinc, calcium, folic acid and vitamin E.
The Brazil nut is the big one in your grandmother’s nut bowl, the one that’s a challenge to crack open. They’re actually the seeds of a tree that grows up to 5- feet tall in the Amazon jungle, and they’re harvested from seed pod clusters that look a little like coconuts. Commercially, Brazil nuts are still harvested from wild trees, so keep that in mind when you buy them – some environmentalists believe they’re being over harvested. Shelled brazil nuts are tasty snacks, and they can be used in dessert recipes, too.
Cashews grow beneath a fleshy plant called the "cashew pear<" whose fruit can be used to make juices, syrups and liqueurs. Eaten alone or in savory dishes or candy, they’re a great source of Vitamin A.Hazelnut
Hazelnuts grow in Europe and the U.S., although most of the world’s hazelnuts come from Turkey. Round or oval with a very hard shell, they grow in clusters, partially enclosed in a husk. Hazelnuts are a very nutritous snack, as they’re high in fiber, potassium, calcium, magnesium and vitamin E. Used in candies, baked goods and savory dishes, they can be a bit of chore to cook with – the raw hazelnuts must be roasted in the oven first to loosen their papery skin, then rubbed inside a clean kitchen towel to clean them.
Macadamias originate in Australia, but are now grown commercially in Hawaii for the American market, where it’s widely used in cookies, candies and ice cream, and sold as a salty snack food. Commercial cultivation of macadamias began in 1858, and are named after John McAdam, who first cultivated it. Low in carbohydrates but quite high high in fat, they’re a good source of calcium and other minerals.
Peanuts really are members of the pea family and aren’t actually nuts at all, as they grow in the ground instead on trees. Also known as "groundnuts," peanuts are very nutritious, with a high protein and oil content plus lots of vitamins B and E.
Pecans are native to North America, and were an important food source for the native Indian tribes. They belong to the same family as the walnut, but are slightly sweeter. And they’re good for you, rich in vitamins A, B and E, calcium, phosphorous, magnesium, potassium and zinc. Use them in cookies, cakes and other baked goods, eat them alone or chop them up and add them to hot cereal.
Pine nuts (also called pignolas) are the seeds of a of the stone pine tree and are widely used in Mediterranean cuisine. As a source of protein, the pine nuts are used in many different dishes, most notably pesto sauce – a processed combination of fresh basil leaves, olive oil and pine nuts.
Pistachios were first cultivated over 100,000 years ago in Iran and Syria, then brought to Europe. Because of its open shell , pistachios are easily roasted and salted, and are usually eaten as peel-and-eat snacks. Pistachios were originally dyed red by importers to hide imperfections on their shells that occurred when they were picked by hand. The scare over Red Dye #2 in the 1970s put a stop to that practice for awhile, allowing customers to realize that pistachios aren’t naturally red in color. They’re harvested by machine now, so the dye is unnecessary – but some companies use a harmless red color on pistachios’ shells because customers expect them to be red! Pistachios are rich in calcium, magnesium, phosphorous, potassium, iron, folate and protein.
Walnuts come in over 15 different varieties, but the most popular is the English walnut. Walnuts originated in southeast Europe and central Asia, and are now grown commercially throughout Europe and the Americas. Historians believe that there was a walnut grove in the famed Hanging Gardens of Babylon. Because of the walnut’s resemblance to a human brain, it was once believed to cure headaches. And maybe they helped, at that – they’re a great source of phosphorous, potassium and magnesium as well as proteins and vitamin E. Walnuts are a classic addition to countless sweet and savory recipes, can be eaten raw and can even be pickled, when harvested while still green.
Pumpkin seeds can be eaten raw or used in a variety of sweet and savory recipes. They’re rich in protein, iron, zinc and phosphorous. During the fall when they’re in season, you can dry your own pumpkin seeds. They’re delicious roasted and sprinkled with salt or soy sauce while hot, served on salads, or added to baked goods.
Sesame seeds originated in Africa but are now commonly grown in many tropical and sub-tropical areas. Oil is extracted from the seed and used for cooking, salad oil and in commercial margarines and salad dressings. Toasted sesame oil, available in Chinese markets and the ethnic aisle of your supermarket, is a tasty addition to veggie stir-fries and rice dishes. The seeds are used in cakes, cookies and candies (as well as the ubiquitous sesame seed hamburger buns), and are often sprinkled as a garnish on oriental foods. Sesame seed paste (tahini) is a must-have food for the vegetarian, and it’s an ingredient in hummus. The delicious sweet treat halva is made from sesame seeds.
Sesame seeds are a particularly good source of protein and calcium.
Sunflower seeds are widely available, and a popular snack item. The sunflower is a member of the daisy family, and originated in North America or Mexico, where native Americans cultivated them over 2,000 years ago. They’re a fine source of potassium and phosphorous, and contain protein, iron and calcium. The seeds can be eaten whole, raw or cooked, and they’re a crunchy addition to breads and cakes, or sprinkled over salads or breakfast cereals.
Low-calorie sweetness the natural way
Chances are you’ve never heard of stevia or, if you have, you know little about it. For people dedicated to eating well, it’s a valuable tool – but there are powerful people who would rather you were kept in the dark.
Every year in the United States, over 5,000 food products are sold which are artificially sweetened. If you’re diabetic, hypoglycemic or trying to lose weight, you probably buy these products. The sweeteners most commonly used are saccharin, acesulfame k, and aspartame. These chemical sweeteners are in everything from chewing gum and soft drinks to children’s multivitamins. Designed in laboratories, made in giant chemical factories and sold by multibillion-dollar conglomerates, they go by innocent-sounding names like NutraSweet, Sweet ‘n Low and Equal, and they carry almost no warnings about their possible dangers.
If you look closely at packages of aspartame, you’ll see no warning that the substance has caused brain tumors in laboratory animals. And the National Cancer Institute has increase in the incidence of malignant brain tumors in Americans since the introduction of aspartame in the early 1980’s. Many people complain about headaches after eating foods sweetened with aspartame. Coincidence? In fact, thousands of people have registered over 92 different side effects related to aspartame with the FDA and the Centers for Disease Control, including headaches, menstrual irregularities, nausea, dizziness, skin lesions, rashes, hyperactivity, heart palpitations, gastrointestinal disorders, blackouts, numbness, memory loss, blindness, seizures, and suicidal depression. And those are just the ones that have been reported – a small percentage of the number of people who experience these symptoms.
There’s a lengthy history behind the FDA’s approval of aspartame, but the condensed version is this – despite there being a lot of tests that showed that aspartame was potentially dangerous, it was approved for sale. And despite the attempt by Ohio Senator Howard Metzenbaum in 1985 to pass a bill requiring studies into the safety of aspartame, that bill was killed by the Labor and Human Resources Committee. And despite there being strong evidence to suggest that aspartame works like a neurotoxin, actually changing brain chemistry and interacting with other drugs, there’s no regulation on it – and it’s present in thousands of products consumed by mean, women, children and the elderly every day.
On the other side of the low-calorie sweetener issue, let’s take a look at stevia.
Stevia rebaudiana Bertoni is a perennial shrub native to Paraguay, and it’s been used as a natural sweetener has been used by the Guarani Indians for hundreds of years, who use it primarily to sweeten their herbal mat tea. South American settlers in Paraguay, Argentina, and Brazil began using it in the 1800’s, and around 1908 plantations started cultivating stevia for commercial purposes. Over the next several decades, botanists and businessmen attempted to interest the U.S. government in cultivating stevia for the domestic market, but sugar producers managed to keep them from making any headway.
In the 1970’s the Japanese, who had already banned aspartame, discovered stevia, and some American companies used it in their herbal teas in the 1980’s. It looked like stevia was finally poised to reach the American consumer – except that the FDA began taking action against companies that were using stevia, including embargoes, search and seizures, and calling for an "import alert" on the sweetener. Stevia was denied the all-important FDA "generally recognized as safe" status, despite it’s long history of scientific studies supporting its safety. At about the same time that the FDA was granting the corporate giant G.D. Searle’s request to allow aspartame to be used in dry foods and beverages, stevia – a completely natural and safe substance with no side effects whatsoever – was classified as an "unsafe food additive,’ and Celestial Seasonings and other companies were forced to stop using stevia.
Despite the FDA’s long-held opposition to stevia – and a bizarre period in 1998 when the FDA actually demanded that a Texas importer destroy a warehouse full of stevia-recipe cookbooks! – it has been allowed to enter the U.S. as a food supplement. This completely natural, non-toxic, non-caloric sweetener, that’s enjoyed by people all over the world, is a threat to the big corporate chemical sweetener companies for several reasons:
Stevia actually balances blood sugar levels, and is safe for use by both diabetics and hypoglycemics.
Unlike aspartame, there are no reports of adverse effects from stevia’s use, and scientific studies throughout the world prove out its safety.
Unlike aspartame, stevia reduces the craving for sweets, making it ideal sweetener for people trying to lose weight.
Unlike sugar, stevia reduces cavities by retarding the growth of plaque.
Still not convinced? Pick some up at your health food store – it’s available in powder or liquid form.
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