Alternatives to meat protein in your diet
THOUSANDS of people around the world have been giving up their usual animal protein dishes in keeping with campaigns like today’s Meatless Monday. And while some confine this to Mondays, there are those who have maintained a vegan lifestyle every day or wish they could, but have no idea what they would eat if they do.
Deciding to go meatless is definitely no easy matter, especially if there are no underlining reasons to do so, such as a medical condition, However, once you know other alternatives to meat, the decision generally becomes that much easier. If you are facing such a dilemma, here are some options for you to try that won’t have you feeling deprived.
1. Tofu. This ingredient is so versatile that it features prominently on most vegan menus and has practically become synonymous with vegetarianism. Tofu is made from soybeans and is high in protein and calcium. Tofu can be fried, barbecued, scrambled, stewed or baked and contains over 20 grams of protein per serving.
2. Quinoa. This super rich protein dish has become increasingly popular over the past few years and has even found itself on the shelves of local health food stores. It contains the nine essential amino acids and is gluten-free, which is another reason for its popularity. When prepared, quinoa bears a strong resemblance to rice, but it is far more versatile, since it can be eaten as a dinner staple, a cereal, with salads or added to yogurt or to other dishes for a filling meal.
3. Legumes. A bowl of lentil soup or stew will keep you full for a long time and will also give you a good dose of protein. Legumes generally include beans and peas such as black beans, kidney beans, split peas, chick peas and soybeans, which can give anywhere from between 14 to 29 grams of protein per cup when cooked.
4. Ackee. This is a fruit which needs no introduction, and is a great alternative to meat. Although ackee and codfish is the national dish, you can bypass the fish and add your choice of vegetables such as tomatoes, sweet peppers, onions and okra. For those who love to eat patties, ackee is also a great substitute for beef.
5. Tuna. For those who are not vegans, tuna is a very versatile substitute for meat and is a rich source of protein. A tuna sandwich for lunch or with salad for dinner is very filling and will flood your body with a number of vitamins and essential minerals. It is also a good way to meet your daily requirement for omega-3 fatty acids.
6. Veggie-burger. It might seem very hard to eat out as a vegan, but fast food restaurants are actually coming to the realisation that there are many consumers who don’t want to touch meat with a long stick. One of the options that are now being made available is veggie-burgers, which are great alternatives for those who don’t want to seem too deprived owing to their decision. Even if it’s not on the menu, ask and you just might be surprised that they have it in stock.
7. Dairy products. A vegetable cheese lasagne, macaroni and cheese and cheese sandwiches are some great options for those who are in search of tasty vegetarian lunches. You don’t need to miss out if you are a vegan, since there are several vegan alternatives such as rice, soy or almond milk.
8.Vegetable mince. This is readily available in Jamaica and can be used to prepare sumptuous dishes for lunch or dinner. You can use it to make your meatloaf or your patties or cook along with corn or other mixed vegetables to go along with traditional staples such as rice or sweet potatoes.
