Ingredients to Stock the Shelves
Fear of the unknown can make you stop dead in your tracks. But there's nothing to keep you from walking down the aisles of your local market or health food store once you've glanced through this guide for vegetarian alternatives and ingredients!
Ener-G's Egg Replacer®. This ready-made product is the perfect substitute for eggs in baking.
Nutritional Yeast. An inactive yeast chock-full of vitamins and minerals, nutritional yeast gives a cheesy flavor to soups, sauces, and casseroles.
Seitan. Pronounced SAY-tan, this high-protein "wheat meat" can be used in place of meat in any dish. Find it prepackaged in a variety of flavors.
Soy Cheese. The nondairy version of cow's milk cheese is made from soybeans. Available in slices, blocks, and even shreds for pizza or tacos.
Soy Margarine. The vegetarian alternative to butter doesn't have the cholesterol found in its animal product counterparts.
Soy and Rice Milks. Nowadays, you're hard pressed to find a store that doesn't carry a variety of nondairy milks. These soy- or rice-based drinks come in several different flavors, including vanilla, chocolate, and strawberry.
Tahini. This calcium-rich, nutty flavored paste is made from sesame seeds and makes sauces, spreads, and dressings creamy and delicious.
Tempeh. Typically made from soybeans, this meat substitute has a wonderful texture and flavor.
Textured Vegetable Protein (TVP). This dried soy product just needs a little water to turn it into a simple, yet delicious, vegetarian ground "beef."
Tofu. A staple in Asian cuisine, tofu is a high-protein meat alternative. It comes in a variety of textures—from silken (great for dressings and dessert fillings) to extra-firm (perfect for a stir-fry)—so experiment to your stomach's content!
Simple Menu Suggestions
If you're scratching your head for some ideas on what to eat, here are some easy and delicious suggestions.
Breakfast
Lunch
Dinner
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