Monday, December 16, 2013

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Organic.org

5 Soy-Free Vegan Meat Alternatives

Posted: 16 Dec 2013 09:33 AM PST


Replacing meat in your diet can be a matter of several factors–be it for health, ethical or simply taste reasons.  Whatever the reason, there are many vegan options to choose from–now more than ever– and each one is versatile enough to keep your meat cravings at bay and creativity high in the kitchen. And if you're also avoidng soy (whether you're allergic, concerned about GMOs or have other reasons to replace it), there are also plenty of options. Here are five soy-free ways to fill in the meat gap and be able to enjoy a long, thriving life without animal flesh.

1. Avocado


It's hard not to appreciate the value of avocado in a plant-based diet. It's the perfect accompaniment to a salad, makes for a filling snack, and nurtures the transition from heavier, drier foods to lighter, water-based ones. The best way to enjoy avocados is in a mixed salad, as a topping for a veggie burger, as the main ingredient in a guacamole dip, or as simply as possible, with a bit of sea salt and a spoon for scooping as a snack.

Avocados are also a powerhouse of nutrition. Their mono-saturated fats are healthy and will not clog your arteries. They are a great source of fiber, potassium, vitamin C,K, folate and B6. They contain oleic acid, which has been shown to inhibit the growth of breast cancer, lower cholesterol levels, as well as activate the part of your brain that makes your feel full. Avocados also contribute to eye health, lower the incidence of heart disease, protect against strokes, help the body to better absorb nutrients from other foods, and slows aging. 

2. Legumes


Legumes include beans, peas and lentils. If you resort to meat for its protein and can't imagine where in the plant food world you can get a viable source, look no further than legumes. On average, they offer between 4 and 9 grams per half-cup servng. They provide a good amount of folate, iron, magnesium, and potassium to top it off.

3. Grains


A serving of grains as either a side dish, mixed into a salad, or used more creatively in a veggie burger provides not only a delightful texture but also a great source of B-vitamins, proteins, and carbohydrates. Reach for whole, unrefined grains for a higher protein to carbohydrate ratio as well as a richer quality of fiber. Wheat germ, oat bran, quinoa, amaranth, and kamut are the crème de la crème of whole grains and will provide you with the most bang for you buck.

4. Eggplant


For casserole dishes or those involving some sort of ground beef, I often resort to eggplant. The vegetable is packed with fiber, antioxidants, B-vitamins, and potassium. Eggplants also have a meaty texture when cooked and readily absorb any flavor you add to them, which means they take on a meaty profile quite easily. Use eggplants for meatless lasagnas and pastas as well as a healthier alternative to chicken parmesan.

5. Portobello Mushrooms


If you love a meaty texture and smoky taste turn to portobello mushroom "steaks". Portobellos are thick and juicy and have a texture that holds together firm and tender. All it takes is some seasoning and a grill, and you'll be just as satisfied with a mushroom as with an actual steak. The advantage with portobello mushrooms is that they are low in calories, cholesterol and fat — something that can't be said for steak.

Beyond Guacamole: 5 Ways to Use an Awesome Avocado

Posted: 16 Dec 2013 09:33 AM PST


Forget the apple; an avocado a day will really keep the doctor away. Nutritionally speaking, avocados are rife with monounsaturated fat – the kind of fat that helps lower LDL (bad) and helps increase HDL (good) cholesterol. Prevention Magazine's Flat Belly Diet names the avocado as one of the five all-star fats you should incorporate into your diet (yes, for a flat stomach!), providing nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also help the body absorb nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten in tandem. So, yes, go for the guac, but perhaps it's time to put the avocado on the pedestal it deserves and incorporate into your daily life in a myriad of ways (as I wouldn't eat guac every day…). Here are five ways to use an awesome avocado.
  • Avo Butter: Use avocado exactly as you would normally use butter, smearing it over a baked potato, a piece of whole grain toast, steamed veggies, or a piece of freshly shucked corn (try your corn raw, and you will never go back!).
  • Avo Cream: mash up and rub in, the natural oils will work their wonders.
  • Eco Avo: the avocado can take a lot of credit for helping many a carnivore transition to a vegetarian, vegan or even raw diet. It is so satisfying and healthful, its avid eaters hardly can miss meat and dairy. Also, avocados yield more food than any other tree crop. The Little Avocado Book says, "Imagine the ecological implications – a perfectly healthful "meaty" food which requires 1/200th or less of the acreage needed by the cattle industry for a comparable yield in pounds, posing no pollution problems – and no carnage!"
  • Avo the Aphrodisiac: The original named bestowed by the Aztecs of this deliciously fatty fruit was ahuacacuahatl meaning testicle tree, both for its appearance and ability to arouse sexuality.
  • Avo Conditioner: Puree an avocado with a tablespoon of lemon juice and pure aloe, adding a teaspoon of sea salt, and comb through your hair. Leave it on for 20-30 minutes while it soaks into every follicle bringing life back into your lustrous locks.
So, guacamole is great, there's no doubting that. But consider the avocado a wealth or goodness, with a world of possibilities. Start out with Alice Water's Green Goddess Dressing; it will mark your most memorable salad, and get the avocado wheels rolling. 
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