National Nutrition Month Tip #4
For meat-eaters: substitute 1-2 meals a week with TVP (textured vegetable protein) which is equivalent in protein to meat (and a complete protein) but contains NO fat and 4 grams of fiber per serving!
Plant-based foodies, incorporate TVP into your diet for variety and to create everything from a protein patty to “meat” loaf to chili. TVP will acquire the flavors you add to it so seasoning is a must!
Here’s how to make the cruelty free “chicken” patty seen here:
Ingredients
🌱2 cups TVP
🌱2 c veggie broth
🌱2 Tbsp teriyaki sauce
🌱3 tsp chili paste (or Sriracha)
🌱2 tsp garlic powder
🌱1 tsp cayenne optional
🌱1/2 tsp oregano
🌱1/4 tsp salt
🌱1 cup oat flour
Mix all ingredients except the TVP and oat flour in a large bowl. Add the TVP, stir and let sit for 20-30 minutes (you’re basically rehydrating the soy protein). Stir again to absorb all the liquid before adding oat flour. Slowly add the oat flour 1/4 cup at a time until the mixture is thick enough to form a “patty.” (Should be about a cup.)
To cook:
Air fry for 20 minutes (flipping them at ten minutes) or pan fry until crispy on each side (about 5-7 minutes per side).
Add to a sprouted whole wheat bun like the one here by Alvarado Street Bakery and pile on the veggies! I used purple onion, sprouts, local greens, tomato, fermented daikon radish and Follow Your Heart Chipotle Vegenaise for a yummy and satisfying meal. Bob's Red Mill Natural Foods makes TVP or buy it in bulk from your local natural grocery store!
Want to dive further into plant-based eating?
Visit all plant-based recipes here.
Visit the blog for more plant-based articles here.
Get 5-minute plant-based dressing recipes here. (FREE!).
Book a 15-minute FREE consultation here.
Get a customized weekly meal plan with recipes and shopping lists, as well as email and texting support here ($97 a month).
I make these ahead, store in parchment and freeze. I usually top with mustard and sauerkraut. Today I tried Vegan Mayo, tomato and Arugula. Wow! Delicious!!!
I made the mock chicken patties and they were fantastic! I froze them on parchment individually then had them ready to go whenever I craved one. Sooo yummy!!!!