Meat, Dairy, and Egg Substitutes
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Meat Substitutes
In the past few years, soy-based meat substitutes have sprung up everywhere. Some examples include tofu hot dogs, soy sausages, soy bacon bits and textured vegetable protein (TVP)—look for MSG-free varieties. Because soy foods in general are lower in fat than meats, they tend to stick on the grill or to a skillet. Avoid this by using cooking oil or a vegetable spray, and make sure the pan is hot before cooking. Also, choose organically grown soybean products to ensure products are free of genetically modified organisms (GMOs).
Many meaty recipes can use meat substitutes and maintain the savory taste and texture intended. Common substitutes include the following:
Tofu
Tofu is soybean curd made from soy milk. Although somewhat bland by itself, it easily absorbs the flavors of other ingredients. A firm or extra-firm tofu can be used in stir-fries, for marinating and for baking. The soft or "silken" variety is creamier and is used primarily for dips, puddings and salad dressings.
Seitan
Seitan has been used in Asia as a protein source and meat substitute for hundreds of years. It is made from a flour-and-water dough, which is rinsed to remove the starch components. What is left behind is a high-protein gluten. Sometimes called "wheat meat," seitan is available at natural products stores and Asian markets. Do not use if you are gluten-sensitive (see "Against the Grain").
Tempeh
Tempeh is made by fermenting soybeans and grains and then forming them into a cake. This Indonesian food has a yeasty, nutty flavor and is a good source of protein. Some chefs prefer the texture of tempeh over tofu for use as a chicken substitute.
Textured Vegetable Protein (TVP)
You may not have heard of TVP, but it is more common than you think. You've probably had it without knowing it. Many fast food chains use it in their products as a meat substitute for things like tacos meat and vegetarian dishes. Textured Vegetable Protein is made from soy bean flour, which can be flavored and formed into just about any texture or size needed. It is used for bacon bits, meat granules, or large pieces such as sausage and chicken pieces. There are many benefits to using Textured Vegetable Protein over meat: it's less expensive, it contains no animal fat, it’s a complete soy-based protein, and it's quick and convenient.
Dairy Substitutes
Just as with the growth in availability of meat substitutes, alternatives to dairy products are also becoming much more mainstream, including substitutes for milk and all sorts of cheeses.
Use to Replace Milk
Chocolate, vanilla, or plain soy milk
Nut milk (made from almonds)
Rice milk (sweeter than soy milk)
Oat and mixed-grain milk
Use the above in baked goods, curries, and lighter cream soups and sauces; use oat milk or mixed-grain milk in baked goods, curries, and lighter cream soups and sauces.
Use to Replace Ice Cream
Frozen soy "ice creams" including those from Soy Delicious and Tofutti
Frozen sorbets and ices
Use to Replace Buttermilk
1 cup plain non-dairy milk (soy, nut, rice, oat, or mixed grain milk) + 2 tsp. lemon juice or vinegar
1/4 cup silken tofu + 3/4 cup water + 1 Tbsp. lemon juice or vinegar + pinch of salt (blended together)
Use to Replace Cheese
Soy cheese
Soft tofu + a dash of lemon juice instead of cottage or ricotta cheese in dips, sauces, smoothies, and pies
Smoked tofu instead of provolone and mozzarella
Oil-cured black olives instead of Parmesan or Romano cheese
Nutritional yeast flakes
Use to Replace Butter (in recipes)
Soy margarine
7/8 cup canola or corn oil = 1 cup butter
Sauté instead in wine or vegetable broth.
Use lemon as a dressing
Egg Substitutes
A popular egg substitute is Ener-G egg replacer, which is make from potato starch, tapioca flour, leavening agents (calcium lactate, calcium carbonate, and citric acid) and a gum derived from cottonseed. It's primarily intended to replace the leavening/binding characteristics of eggs in baking, but it can be used for nonbaked foods and quiches.
Use to Replace Eggs (quantity is per egg substituted for)
2 oz of soft tofu can be blended with some water to add consistency
2 oz. of mashed beans, mashed potatoes, or nut butters
1/2 mashed banana
1/4 cup applesauce or puréed fruit
One Tbsp. flax seeds (found in natural food stores) with 3 Tbsp. water can be blended for 2 to 3 minutes, or boiled for 10 minutes or until desired consistency is achieved.
1 tsp. soy flour plus 1 Tbsp. water