1. Meat Alternatives

2. Soy milk is made from dried soybeans that are soaked and then finely ground and pressed to extract a milky liquid. It comes in liquid or powdered form. Like other dairy product, once opened, liquid soy milk requires refrigeration and lasts from five to seven days.

3. Soy cheese, soy yogurt and flavored soy beverages are all made from soy milk. It can replace dairy milk measure-for-measure. When cooking at high temperatures soy milk can separate.

4. Tofu is also known as bean curd. It has a high nutritional value, low cost and flavor adaptability. It is made by processing soybeans into soy milk, which is then coagulated or cultured and formed into a cake. Tofu is easy to digest and is a good source of protein, low in fat and sodium with no cholesterol.

5. Tofu may be eaten fresh, added to soup, broth or noodle dishes; tossed in cold salads,; grilled, deep fried or sautéed; or pureed to make a creamy spread. Although its flavor is bland it easily absorbs flavors from other ingredients. Tofu is packaged in water and should be refrigerated or frozen until used.

6. Tofu is a staple of Japanese and Chinese cuisines and is gaining acceptance in North America. It is an ancient food that was created in China during the 2 nd century A.D. It was introduced to Japan by Buddhist priests during the 8 th century. Japanese cuisine values the natural flavor and texture of tofu and uses it in a variety of ways. Chinese cuisine uses it as an additive, not as a principal ingredient. The water should be drained before usage.

7. There are two main types of tofu: Cotton Tofu is pressed to remove excess liquid. The firmer the tofu the more drier and firmer. It can be bought as soft, firm or extra-firm. Firmer tofu can be grilled or sautéed and soft can be used as scrambled eggs or processed into a spread. Silken Tofu has a silky smooth appearance. It also has a delicate flavor and custard like texture. The water has not been pressed out so it needs to be watched when cooking so it doesn’t separate. Good Eats: Tofu World

8. Miso is a thick paste made from salting and fermenting soybeans and rice or barley. Beans are soaked, steamed and then crushed. The mixture is then blended with water, given the addition of rice/barley and salt and then moulds. It sits for about a year and then may be used. Miso can be used both cold and warm but never boiled. It is only needed in small quantities and will keep indefinitely if refrigerated.

9. There are two common types of Miso in Canada: Red/Dark has more soybeans and is aged longer to give a stronger, saltier flavor. White has a sweet mild flavor and has a high proportion of rice.

10. The top row shows the three misos I use the most: two types of shiromiso, and an awasemiso. One shiromiso is a big chunkier in texture and has brown rice in it; the other shiromiso and the awasemiso are both all-soy bean types. -Just Hungry.com

11. Tempeh is a bean cake made from fermented whole soybeans mixed with rice or millet. A mould is added to bind the grains into a cake. It has a chewy consistency and a nutty flavor. Tempeh makes a nice meat substitute and works well when grilled or sautéed. When crumbled it can replace ground meat or poultry. It is sold both fresh and frozen, must be cooked before consumption and can last for weeks in the fridge or months in the freezer. What is Tempeh?

12. Textured Soy Protein (TVP) is a defatted soy protein that is dried and pressed into granules or chunks. Food manufacturers us it as a meat extender. When purchased in granular form it must be rehydrated before consumption and can be simmered. Before rehydration TVP can be held in a pantry for up to one year and after rehydration must be treated as meat would.

13. SeitanSeitan is often referred to as wheat meat. It is wheat gluten (insoluble protein in wheat) which has a firm, chewy texture and a bland flavor. It is made by preparing dough from wheat gluten (or wheat flour and water) and is then repeatedly rinsed to remove any starch or bran. It is then simmered in a broth of soy sauce or tamari with ginger, garlic and seaweed. Seitan can be flavored to mimic any flavor. It should be added to the dish near the end of cooking as it is already fully cooked. It is sold refrigerated and must be used within a few days.

14. Grain Beverages are made from many types of grains and nuts. Almond, hazelnut, oat and rice milk can replace stock or dairy when cooking. They tend to be lower in fat and higher in carbohydrates than dairy and are cholesterol free.

15. Analogous Foods are food made from soy, wheat, grain or other plant materials that mimic the appearance and texture of popular animal-based products but have not achieved mimicking the flavor. These products include “hotdogs”, “ground meat”, “burgers”, “bacon”, and so on. Follow the manufactures’ directions when working with these products since they are usually already fully cooked and just need heating and crisping.