Choosing plant-based protein over animal meats is good for you and the environment. Yet if chicken, beef and fish are in regular rotation on your weekly menu, it can be tough to know where to start when making the switch to a vegan, vegetarian or flexitarian diet. Enter plant-based meats, a great substitute for animal protein if you’re looking for a “meaty” taste, texture, or flavor on your plate.
Just keep in mind that when you’re cooking with plant-based meats, you’ll likely need to adjust your recipe, says Laura Theodore, a PBS celebrity vegan chef on “Jazzy Vegetarian” and author of a new book, Vegan for Everyone; 160 Family Friendly Recipes with a Delicious, Modern Twist.
Here, Theodore shares a few of her top tips for successfully cooking any dish with plant-based meat.
Adjust your cooking time.
This is likely going to be your biggest challenge, says Theodore, because plant-based meats are usually pre-cooked (or partially cooked), making it necessary for you to tweak cook times so your meat alternative isn’t over- (or under-) cooked.
Tip No. 2: Choose the right plant-based meat for your recipe.
For chili or lasagna, Theodore recommends using ground seitan or “beefy” crumbles in place of meat, like Lifelife's Plant-Based Ground meat. For kebabs, she uses either super-firm tofu (pressed tofu), tempeh (try Lightlife Original Tempeh) or seitan chunks. In stir-fries, she uses plant-based “sausages” (try Plant-Based Italian Sausage) or “kielbasa,” seitan strips (or chunks) or extra-firm regular tofu.
Tip No. 3: Get to know tofu.
Since plain tofu is somewhat bland tasting, it makes a perfect base for building flavor in a recipe, says Theodore. For stir-fries, sautés and some casseroles, season and/or marinate your tofu before adding it to your dish. “Begin by cutting your tofu block into one-inch cubes and then drizzle the cubes with a generous amount of tamari and some garlic powder,” she says. “Adding a bit of smoked paprika or chili powder is a tasty option, too.” Toss, refrigerate and let the tofu marinate for 30 minutes to two hours before using it in your recipe.
Tip No. 4: Try tempeh.
Another protein star is tempeh, says Theodore. “There are many tasty varieties, such as three-grain or five-grain tempeh, that are delicious in sandwiches, casseroles, stews, stir-fries and soups.” Tempeh is best lightly steamed before using it in a recipe. “Cut it into cubes and then lightly steam it for about 10 minutes. Cool slightly, then add it to your recipe or toss it with your favorite marinade or sauce,” advises Theodore. Also try tempeh served on steamed (or roasted veggies) or over a crisp green salad. Try Lightlife's Organic Three Grain Tempeh.
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