The American Dietetic Association proclaimed that appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits for the prevention and treatment of disease. 

To learn about healthy alternatives that you can use to modify your recipes, click on the following links:

• Dairy and Egg Replacements

• Fat Replacements

• Spices and Sauces

• Sugar Replacements

• Gelatin (made from animal bone marrow)

• Snack Foods (high fat)

• Supplement Savvy - B12

• TVP

• Tempeh

Breakfast Hints

	Mix left-over rice, or other grains, with soft tofu.  Add cinnamon, vanilla, raisins, and sugar.
	Try a sweet potato topped with cinnamon, a sweetener, and sprinkled with wheat germ.
	Try a milkshake made from soy milk, fruit, and ice in a blender.
	Make a breakfast "banana split" by topping oatmeal with sliced bananas, nuts, and strawberry fruit-only jam.
	Before going to bed, fill your crockpot with oats or rice.  Add water, raisins, and cinnamon.  Wake up to a delicious hot breakfast.
	Source -  Bobbie Hinman - Vegan Handbook - Vegetarian Resource Group

TVP

Textured Soy Protein (TSP) or Textured Vegetable Protein (TVP) is a food product made from soybeans.  It is produced from soy flour after the soybean oil has been extracted, then cooked under pressure, extruded, and dried.

The main ingredient is soy flour.  The unflavored products have no added coloring, flavoring, or preservatives.  Some TVP or TSP that is packaged in boxes have vitamins added (check the labels).  The main food elements are protein, carbohydrates, and very little fat.  Unflavored TSP is essentially fat-free, since it is defatted during the manufacturing process.  The fat content in flavored TSP varies.  TSP is a complete protein, containing the essential amino acids and is also high in isoflavones.

Unflavored TSP granules or flakes or chunks are light in color but are also available in a dark color.  Caramel is used for the coloring which makes both the granules and chunks look more like "meat".  Both kinds will store indefinitely in a dry, air tight container.  Once re-hydrated, it must be used right away or stored in a refrigerator or freezer.

Tempeh

Tempeh is a cultured soy food, made form soybeans and grains.  It has a mild nutty flavor and a distinctive texture.  It contains the whole soybean so it is higher in fiber and lower in fat than soymilk or tofu.  Tempeh contains significant amounts of calcium, B-vitamins and iron.  It must be steamed about 20 minutes before being eaten and goes particularly well with curry flavors.

email: info@vimlife.org

Vegetarians in Motion

Rockford, Illinois