Meatless Substitutes

Let’s talk about the realm of meat substitutes. Are they healthier? Are they really better?

First, the world of alternatives to animal based protein has *exploded* over the past few years. You can even get an Impossible (vegan) Burger at Burger King - crazy! It’s not hard to find veggie burgers, “chick’n” nuggets, veggie sausage and “beef” crumbles in the groceries stores either. These are all wonderful advancements in the food industry.

But is a veggie “meat” really better than beef?

Absolutely! The resources that go into raising beef, namely from our land and water, are much much higher. In fact, veggie proteins produce about 90% fewer greenhouse gas (GHG) emissions. Not to mention that it’s much healthier to not consume animal products. Plant-based protein is:

• Lower in saturated fat

• Free of trans fatty acids

• Cholesterol-free

• Free of Neu5Gc (a proinflammatory molecule in animal sources)

• Not able to form TMAO (atherogenic compound)

• Not filled with hormones or antibiotics

• Less likely to be contaminated by environmental pollutants

• More Fibrous!

• Higher in phytochemicals

Cooking with meat substitutes can make the switch to a meatless lifestyle more enjoyable. This way, you can still cook a lot of the recipes you’ve always loved (like spaghetti, enchiladas, soups, and more!) by making a small switch. You might even see a drop in your grocery bill too!

Favorite Veggie Enchiladas

(adapted from 1001 Low-fat Vegetarian Recipes book by Sue Spitler)

Ingredients:

• 2 medium zucchini or summer squash, chopped

• 2 tomatoes, diced (or 1- 15 oz can diced tomatoes)

• 1 carrot, sliced

• 1 bell pepper (or poblano for spicer flavor), chopped

• 3 Green onions, chopped

• 4 cloves garlic, minced

• 1 tsp dried oregano leaves

• 1 tsp ground cumin

• 12 oz vegetarian ground sausage (like LightLife or Tofurky)

• Salt and pepper, to taste

• 12 medium size tortillas, flour or corn

• Enchilada sauce (store bought or homemade version below)

• Toppings: cilantro, avocado, salsa, cheese, sour cream

For Enchiladas:

1. Preheat oven to 350 degrees

2. Saute veggies and herbs in lightly greased skillet for about 10 minutes or until veggies are tender. Add in veggie sausage; cook over medium heat until cooked through, 5-8 minutes. Season with salt and pepper.

3. Spoon 2 TB of the enchilada sauce in the bottom of a 9x13 dish, or enough to lightly cover the bottom of the pan. Fill each tortilla with about 1⁄2 cup of veggie mixture. Roll up and place seam side down in baking dish. Repeat. Cover enchiladas with remaining sauce. Top with cheese, if desired. Bake, uncovered for 15-20 minutes.

4. Top with toppings of choice. Enjoy!

   
   
   

Easy Homemade Enchilada Sauce

(adapted from Happily Unprocessed)

• 2 TB olive oil

• 2 TB flour

• 3 TB chili powder

• 1⁄2 tsp garlic powder

• 1⁄2 tsp onion powder

• 1⁄2 tsp cumin

• 1⁄4 tsp salt

• 2 cups veggie broth

1. Heat oil in a small saucepan over med/low heat. Add flour and whisk for 1 minute

2. Add all spices and stir

3. Slowly add in the broth, whisking to avoid lumps

4. Simmer, stirring occasionally, for 15 minutes or until enchilada sauce thickens

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Written by Kristen