These four vegan alternatives can be a great way to substitute meat in your diet. With their rich sources of nutrients and their health benefits, you should try these in your next home-cooked meal!
First, let’s talk about seitan. Seitan is a plant-based meat substitute that is made from vital wheat gluten flour. It is often sold in slices, cubes, or strips and can be easily made at home. The result is a dense, brown, and somewhat chewy vegan meat alternative that has a savory flavor. It is high in protein, fairly low in carbohydrates, fat, and calories, and contains a number of minerals. For those that follow a soy-free diet, seitan is a good option. However, people with gluten sensitivity and gluten-related disorders should avoid it. Seitan can be substituted into any recipe that contains chicken, pork, or beef. It can be used as strips within stir-fry, cubes within stews, and slices within sandwiches! In addition to its nutritional profile, Seitan can contribute a unique taste and texture to your next dish.
Next are chickpeas, also known as garbanzo beans, which are a great source of plant-based protein. Chickpeas are rich in vitamins, minerals, and fiber, offering many health benefits such as improving digestion and aiding weight management. This legume is high in protein, making it an excellent replacement for meat in a variety of vegan dishes. With its nutty taste and grainy texture, it pairs well with many other foods and ingredients. The protein and fiber in chickpeas may help keep your appetite under control by working together to slow digestion and promote fullness. Additional benefits include supporting blood sugar regulation, helping to reduce the risk of chronic diseases such as heart disease and type 2 diabetes, as well as preventing iron deficiency.
Next, we have ginger. Ginger is a flowering plant that originated in Southeast Asia. It is among the healthiest spices on the planet and provides a range of health benefits for the body. Gingerol, the main bioactive compound in ginger, is responsible for much of ginger’s medicinal properties. Gingerol has strong anti-inflammatory and antioxidant effects. These can be used to aid digestion, reduce nausea, and help fight the flu and common cold. Additional benefits of ginger include keeping your mouth healthy, protecting against disease, soothing sore muscles, lowering blood sugar & cholesterol, and easing period pain!
The last alternative we’ll talk about is tofu which is made of three ingredients - soybeans, water, and a coagulant. A coagulant is a substance that allows fluid to curdle and become a solid which forms the gelatinous white blocks of tofu. Tofu contains many anti-inflammatory, antioxidant phytochemicals (compounds produced by plants). It is also a good source of complete protein, as well as fiber, magnesium, and iron. Additional benefits include lowering LDL cholesterol levels, aiding in bone health by being rich in calcium and vitamin D, keeping your colon healthy, and even relieving symptoms of menopause.
Now while we're on the topic of veganism, let's also highlight a couple of Black-Owned Vegan Restaurants right here in Chicago! Definitely try these out.
Majani is a soulful vegan cuisine located in the South Shore Neighborhood of Chicago.
“Majani is a fast, casual vegan restaurant serving plant-based southern cuisine. As a nod to their African heritage and rural roots, Chefs Tsadakeeyah and Nasya Emmanuel develop every recipe with fresh local ingredients and divine spices. Majani means Green Leaf in Swahili. The husband and wife team began as a private catering company which has been recognized and celebrated nationally for their exceptional service and innovative menu options. After years of creating community through vegan comfort food, the first Majani location was opened in the South Shore Neighborhood of Chicago. The mission? To bring fresh dining options to the well-deserving yet underserved community they pride in.”
Check out their website here: https://www.majani.biz/
Can’t Believe It’s Not Meat is a tasty vegan, vegetarian, and plant based restaurant. “Our mission is to shift the culture around being vegan & vegetarian by cultivating healthier & flavorful versions of your favorite comfort food dishes. The owner, Laricia Chanlder Baker is a successful businesswoman and chef based in Chicago, converting everyone over one customer at a time." This vegan restaurant is unmatched with their unique menu items and delicious food, creating a healthier lifestyle for all to enjoy. In less than 3 years, they now have locations in Hyde Park, Gold Coast, and Orland Park.
Check out their website here: https://www.cantbelieveitsnotmeat.com/
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