If for some reason you want to eat less or no more meat, it may be wise to find something that replaces the meat. Meat contains a lot of protein, iron and vitamin B1 and / or vitamin B12. travel resorts of america reviews It is therefore important that you get these nutrients in a different way. This can be done, for example, with meat substitutes. Meat substitutes are products that are in the travel resorts of america reviews same box of the Schijf van Vijf (Nutrition Center) as meat and fish.

It also contains legumes, egg, nuts and dairy. These products all provide protein,travel resorts of america reviews,iron, vitamin B1 and / or vitamin B12, one product to a greater or lesser extent than the other. Do you want to know what you can take instead of meat and fish? Then read on about meat substitutes!

Eggs

This is a good meat substitute with enough iron, vitamin B1 and vitamin B12. The great thing about egg is that it is so versatile. For example, you can make a nice omelette for lunch, eat a boiled egg with the potatoes and vegetables, or a poached egg at breakfast.

Pulse

This is a good meat substitute with enough iron and vitamin B1, but without vitamin B12. Legumes are kidney beans, chickpeas, lentils, white beans, capuchins and soybeans. Officially, peas and green beans are also legumes, but we count these among the vegetables. Peanuts are legumes that are counted among the nuts.

Tofu

Tofu is a product that is made from the legume soybean. It is therefore a good meat substitute with sufficient iron and vitamin B1, but without vitamin B12. Tofu is also called tahoe or soy cheese. Soy milk is extracted from the soybeans. This milk is then curdled with salt and thus tofu is created. To make tofu, only water, soybeans and salt are needed. The protein content in tofu is very high, sometimes even higher than in meat and fish. Tofu is very neutral in taste, but you can season it with salt, herbs, spices, soy sauce, sambal, soy sauce or tomato paste.

Tempeh

Tempé is a product that is also made from the legume soybean. It is therefore a good meat substitute with sufficient iron and vitamin B1, but again without vitamin B12. Tempé can also be made from other beans or even rice or chickpeas. The ingredient of tempé is boiled and fermented with the fungus Rhizopus Oligospoorus, so that after 24 hours it forms a kind of block. The taste is similar to that of mushrooms and is a bit nutty. 

Nuts, peanuts and kernels

This is a good meat substitute with enough iron and vitamin B1, but without vitamin B12. There is a lot of unsaturated fat in nuts, which is good for health. Eating unsalted nuts lowers LDL cholesterol. The Nutrition Center advises to eat a handful of nuts daily; this fits perfectly into a healthy diet. Examples of nuts are: almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios, chestnuts and macadamia nuts. We also count peanuts among the nuts. With seeds you have to think of, for example, pine nuts and pumpkin seeds.

Seitan Hotels

This meat substitute is made by extracting protein extracts, the gluten, from wheat. The gluten fibers are kneaded and become very elastic, which makes them begin to resemble the fibers of meat proteins. For example, you can stew seitan, fry it or use it to give a broth extra flavor.

Jackfruit

This is a very large, green fruit of the nangka or jack tree. On the outside, the fruit is full of spines, but inside is firm flesh. This flesh has a firm, fleshy structure. You can very well make a vegetarian version of pulled pork or pulled chicken. In addition, you can marinate the flesh of the jackfruit very well, because the taste absorbs nicely in the flesh. There is not as much iron and protein in jackfruit as in other meat substitutes, but there is a lot of vitamin C.

Soy chunks

This meat substitute is made from dried and puffed soy protein. It has an airy structure that looks a bit like meat. The soy chunks absorb flavors very well, so you can marinate or season them well.

Ready-to-eat meat substitutes

Nowadays there are also many ready-made meat substitutes in the supermarket. You can often prepare these just like meat and fish, for example just bake in the frying pan as you would with meat and fish, only then often a lot less long. So the products are really made to imitate meat and fish. In terms of structure, taste and appearance, they are often fairly similar. There are several types of ready-made meat substitutes:

Products that serve as the basis for a dish, such as vegetarian minced meat, pieces, cubes or strips.

Products that imitate standard meat products, such as hamburgers, schnitzels, sausages, skewers and balls.

Products with all kinds of fillings, such as squares, rondos, satay schnitzels, cordon bleus.

Products for bread, such as vegetarian sausage spread, ham, sausage, pâté and filet americain.

The basic ingredients of these ready-to-eat meat substitutes vary quite a bit: soy is most commonly used, but also lupin, dairy, vegetables, fungus, chickpeas, seeds and mushrooms are often used as a basic ingredient for ready-to-eat meat substitutes. Lupine is a legume that can also grow in the Netherlands. Dairy is used in, for example, a cheeseburger or cheese schnitzel. In terms of vegetables, legumes are of course mainly used to make tasty burgers, for example.

Quorn, for example, contains fungus that is rich in protein, dietary fiber, magnesium and zinc. Chickpeas are often used in falafel balls and falafel burgers. Burgers can also be made from seeds, often with legumes. Mushrooms can also be a good meat substitute; there is often a bite in them, but they do not contain as much protein. Mushrooms, for example, are also regularly made into burgers that you can put on a sandwich to eat as a vegetarian hamburger.

Tips for choosing a good meat substitute

Choose a meat substitute that contains more than 20% protein. west motel review you can calculate this yourself by looking at the amount of protein in relation to the energy value (kilocalories) on the packaging of your ready-made meat substitute. Also make sure that the ready-made meat substitute does not contain too much salt: no more than 1.1 grams of salt per 100 grams. For fat, there is a maximum of 2.5 grams of saturated fat in a ready-made meat substitute must be to see it as a good substitute. And sugar in meat substitutes? I’d rather not! So take a look at the list of ingredients before you buy a ready-made meat substitute.