File summary
This document presents comprehensive information regarding plant-based meats, outlining their ingredients and production processes. It explores various types of plant-based proteins, such as textured vegetable protein (TVP), wheat gluten, pea protein, and tofu.
In addition, it offers advice on how to effectively prepare and utilize these proteins for creating meat-like products such as burgers, sausages, nuggets, and bacon.
Emphasising the advantages of consuming plant-based meat, including reduced saturated fat levels, elevated protein and fiber content, and potential risk reduction for certain diseases. The document strives to provide guidance and motivation for incorporating plant-based meats into a wholesome and environmentally-friendly diet.
In conclusion, plant-based meat products offer substantial advantages in both environmental and health aspects compared to traditional meat products. With growing awareness of these benefits, the demand for plant-based meat is projected to continue its upward trajectory in the foreseeable future.
What are plant based meats? And what are the benefits of plant based beats over animal meats:
Plant-based meat is a meat substitute that is derived from plants. It typically contains ingredients such as soy, wheat, or pea protein, as well as tofu. The purpose of plant-based meat is to closely mimic the taste and texture of real meat.
This option has gained popularity among individuals who desire a healthier or more sustainable alternative to animal meat due to its smaller carbon footprint and reduced water consumption.
Benefits of Plant based meats
Plant-based meat products offer a number of benefits over conventional meat products, including:
Environmental benefit - Reduction compared to conventional meat
Greenhouse gas emissions - 90%
Water usage - 70%
Land use - 95%
Water pollution- 90%
Air pollution-| 49%
Health Benefits of eating plant-based meat:
lower in saturated fat and cholesterol than animal meat.
good source of protein and fibre.
reduces your risk of heart disease, stroke, and some types of cancer especially colon..
helps you to lose weight or maintain a healthy weight.
Recipes of Plant based meat - that tastes exactly like meat
Here are some video links for preparing plant-based meat products:
Textured Vegetable Protein (TVP)
How to Cook TVP: https://www.bobsredmill.com/recipes/how-to-make/basic-cooking-instructions-for-tvp-textured-vegetable-protein/
TVP Tacos: https://itdoesnttastelikechicken.com/easy-tvp-tacos/
TVP Sloppy Joes: https://www.thespruceeats.com/vegan-tvp-sloppy-joes-recipe-3377171
TVP Chili: https://www.thespruceeats.com/vegan-tvp-chili-recipe-3378415
Wheat Gluten
How to Cook Wheat Gluten: https://theveganatlas.com/homemade-seitan-recipe/
Wheat Gluten Teriyaki Chicken: https://www.glutenfreepalate.com/gluten-free-teriyaki-chicken/
Wheat Gluten Beef Bourguignon: https://tyberrymuch.com/vegan-seitan-beef-bourguignon/
Wheat Gluten Sausage: https://itdoesnttastelikechicken.com/vegan-italian-seitan-sausages/
Pea Protein
How to Cook Pea Protein: https://healthmylifestyle.com/homemade-pea-protein-powder-easy-vegan/
Pea Protein Meatballs: https://chocolatecoveredkatie.com/vegan-meatballs-recipe/
Pea Protein Ground Beef: https://www.powerhungry.com/2019/06/21/vegan-ground-beef/
Tofu
How to Cook Tofu: https://www.loveandlemons.com/how-to-cook-tofu/
Tofu Scramble: https://www.noracooks.com/tofu-scramble/
Tofu Stir-Fry: https://www.wellplated.com/tofu-stir-fry/
Tofu Pad Thai: https://www.simplyquinoa.com/30-minute-tofu-pad-thai/Pea Protein Burger: https://www.menshealth.com/nutrition/g32477889/best-veggie-burger-brands/
Other
How to Make Plant-Based Chicken: https://carlocao.com/how-to-make-vegan-chicken/
How to Make Plant-Based Fish: https://www.elephantasticvegan.com/vegan-fish-seafood-recipes/
How to Make Plant-Based Bacon: https://thehiddenveggies.com/vegan-bacon/
How to Make Plant-Based Sausage: https://www.liveeatlearn.com/plant-based-sausage/
The availability and variety of plant-based meat products on the market, including popular brands and where they can be found.
The popular brands of Tofu available in indian market
Desi Treat is a popular Indian brand of tofu that is made with non-GMO soybeans. It is available in a variety of textures, including firm, extra firm, and silken. Desi Treat tofu is also available in a variety of flavours, such as smoked and masala.
desitreat.in
Desi Treat tofu brand
Morinaga Morinaga is a Japanese brand of tofu that is also popular in India. It is known for its high quality and consistent taste. Morinaga tofu is available in a variety of textures, including firm, extra firm, and silken.
Soyfit Soyfit is another popular Indian brand of tofu. It is made with non-GMO soybeans and is available in a variety of textures, including firm, extra firm, and silken. Soyfit tofu is also available in a variety of flavors, such as garlic and chili.
Urban Platter is a popular Indian brand of organic food products. It offers a variety of tofu products, including firm tofu, silken tofu, and tofu bhurji. Urban Platter tofu is made with non-GMO soybeans and is free of preservatives.
urbanplatter.in
Mooz Mooz is a popular Indian brand of organic tofu products. It offers a variety of tofu products, including firm tofu, silken tofu, and flavoured tofu, such as smoked tofu and peanut chili tofu. Mooz tofu is made with non-GMO soybeans and is free of preservatives.
moozformaggio.in
Nutritional Information of a Plant-Based Meat Diet compared to RDA( Recommened Daily allowance in an Adult)Vitamins and Minerals
A plant-based meat diet can provide a wide array of vitamins and minerals, but it's important to ensure that individuals following this diet meet their recommended daily allowances (RDA) for essential nutrients.
Below is a general comparison of key vitamins and minerals found in plant-based meat alternatives compared to the RDA for adults:
Protein:
Plant-based meats are typically rich in protein, providing a good alternative to animal-based protein sources.
2.Iron:
Plant-based meats often contain iron, but it's worth noting that the iron from plant sources (non-heme iron) is not as easily absorbed by the body as the iron from animal sources (heme iron). Consuming vitamin C-rich foods alongside plant-based iron sources can enhance absorption.
3. Calcium:
Plant-based milks and some plant-based meats are fortified with calcium. It's crucial for bone health and nerve function. The RDA for calcium in adults typically ranges from 1000 to 1300 mg per day.
4. Vitamin B12:
Vitamin B12 is naturally found in significant amounts only in animal products. Many plant-based meat alternatives are fortified with B12. The RDA for vitamin B12 is 2.4 micrograms per day for adults.
5. Vitamin D:
Vitamin D is essential for bone health and immune function. It can be obtained from fortified foods, including some plant-based milks and cereals. The RDA for vitamin D varies but is generally around 600 IU (15 microgram. ) for adults under the age of 70.
6. Omega-3 Fatty Acids:
Some plant-based meats, especially those made from algae, contain omega-3 fatty acids, important for heart and brain health. The RDA for omega-3 fatty acids varies, but a typical recommendation is at least 250–500 mg of EPA and DHA combined per day.
7. Zinc:
. Zinc is essential for immune function and wound healing. Many plant-based foods contain zinc, but the bioavailability can be lower than from animal sources. The RDA for zinc is 11 mg per day for adult males and 8 mg per day for adult females.
It's important for individuals following a plant-based diet to consume a variety of foods to ensure they are meeting their nutritional needs. Consulting with a healthcare provider or a registered dietitian can help create a well-balanced plant-based meal plan tailored to individual requirements.
The popular brands of pea protein powder in the Indian market:
bGREEN by MuscleBlaze Plant Protein Powder bGREEN by MuscleBlaze Plant Protein Powder is a popular pea protein powder in India. It is made with 100% natural pea protein and is free from added sugar, artificial sweeteners, and soy. bGREEN by MuscleBlaze Plant Protein Powder is also gluten-free and vegan.
www.muscleblaze.com
Mypro Sport Nutrition Plant Protein Powder Pea & Brown Rice Protein Mypro Sport Nutrition Plant Protein Powder Pea & Brown Rice Protein is another popular pea protein powder in India. It is a blend of pea protein and brown rice protein, which makes it a good source of essential amino acids. Mypro Sport Nutrition Plant Protein Powder Pea & Brown Rice Protein is also free from added sugar, artificial sweeteners, and soy.
Fast&Up Vegan Plant Protein Fast&Up Vegan Plant Protein is a popular vegan protein powder in India that is made with a blend of pea protein, rice protein, and quinoa protein. It is also fortified with digestive enzymes to help with digestion and absorption. Fast&Up Vegan Plant Protein is free from added sugar, artificial sweeteners, and soy.
MyFitFuel MFF Plant Pea Protein MyFitFuel MFF Plant Pea Protein is a popular pea protein powder in India that is made with 100% natural pea protein. It is free from added sugar, artificial sweeteners, and soy. MyFitFuel MFF Plant Pea Protein is also gluten-free and vegan.
AS-IT-IS Nutrition Pea Protein Isolate AS-IT-IS Nutrition Pea Protein Isolate is a popular pea protein powder in India that is made with 90% pea protein isolate. It is free from added sugar, artificial sweeteners, and soy. AS-IT-IS Nutrition Pea Protein Isolate is also gluten-free and vegan.
These are just a few of the popular brands of pea protein powder available in the Indian market. When choosing a pea protein powder, it is important to read the label carefully to make sure that it meets your individual needs.
Here are some popular brands of wheat gluten in the Indian market:
Urban Platter Vital Wheat Gluten Urban Platter Vital Wheat Gluten is a popular brand of wheat gluten in India. It is made with 100% natural wheat gluten and is free from added sugar, artificial sweeteners, and soy. Urban Platter Vital Wheat Gluten is also gluten-free and vegan.
urbanplatter.in
Holland Vital Wheat Gluten Holland Vital Wheat Gluten is another popular brand of wheat gluten in India. It is made with 100% natural wheat gluten and is free from added sugar, artificial sweeteners, and soy. Holland Vital Wheat Gluten is also gluten-free and vegan.
www.indiamart.com
Anuhi Wheat Gluten Anuhi Wheat Gluten is a popular brand of wheat gluten in India. It is made with 100% natural wheat gluten and is free from added sugar, artificial sweeteners, and soy. Anuhi Wheat Gluten is also gluten-free and vegan.
Anuhi Wheat Gluten
Indibak Gluten Super Indibak Gluten Super is a popular brand of wheat gluten in India. It is made with 100% natural wheat gluten and is free from added sugar, artificial sweeteners, and soy. Indibak Gluten Super is also gluten-free and vegan.
Vegetarian Gluten Powder Vegetarian Gluten Powder is a popular brand of wheat gluten in India. It is made with 100% natural wheat gluten and is free from added sugar, artificial sweeteners, and soy. Vegetarian Gluten Powder is also gluten-free and vegan.
These are just a few of the popular brands of wheat gluten available in the Indian market. When choosing a wheat gluten, it is important to read the label carefully to make sure that it meets your individual needs.
Potential concerns or considerations for people with specific dietary needs or restrictions when consuming plant-based meats:
Soy allergy:. There are many plant-based meats available that are soy-free, such as those made from pea protein, wheat protein, or lentil protein.
Gluten intolerance or sensitivity:. There are many plant-based meats available that are gluten-free, such as those made from pea protein, lentil protein, or tofu.
Sensitivity to other ingredients: Some people are sensitive to other ingredients commonly found in plant-based meats, such as coconut oil, carrageenan, or MSG.
Start slowly: If you are new to eating plant-based meats, start by eating a small amount to see how you tolerate them. Some people may find that they need to gradually increase their intake of plant-based meats over time.
Talk to your doctor or a registered dietitian: If you have any questions or concerns about consuming plant-based meats, talk to your doctor or a registered dietitian. They can help you create a meal plan that meets your individual needs and restrictions.
Here are some reputable websites and scientific studies that provide additional information about plant-based meats and their benefits:
Websites:
Good Food Institute: https://www.gfi.org/
Plant Based Foods Association: https://plantbasedfoods.org/
The Vegetarian Resource Group: https://www.vrg.org/
Scientific studies:
Plant-based meat alternatives: Are they better for you and the environment?: https://www.hsph.harvard.edu/nutritionsource/plant-based-meat-alternatives/ by the Harvard T.H. Chan School of Public Health
The environmental impacts of plant-based meat alternatives: https://www.ox.ac.uk/news/2021-06-08-environmental-impacts-plant-based-meat-alternatives by the University of Oxford
The health benefits of plant-based meat alternatives: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-meat-alternatives by the American Heart Association
If you are new to eating plant-based meat, there are a few things you should keep in mind:
Start with small amounts and gradually increase your intake.
Experiment with different flavours and textures.
There are many different ways to cook plant-based meat. Find recipes that you enjoy.
With a little planning, you can easily incorporate plant-based meat into your diet. It is a delicious and healthy way to reduce your intake of animal meat.
So if you want to make your little contribution for saving the climate of the planet, and live a long and healthy life– try switching over to plant based meats- it is a healthy alternative.
hHere are some YouTube videos on how to take care of plant-based meat:
They Said We Should All Be Eating Plant-Based Meat, But Is It Really Healthier? by DoctorOz
Plant Based Food Is NOT Healthy - Dr. Bobby Price by Dr. Bobby Price
Podcast: Plant-Based Meats: Part 1 by NutritionFacts.org
Is Plant-Based Meat Healthy? by Oswald Digestive Clinic
Are plant-based meat substitutes healthier for us? by Diet Doctor
YouTube
Take care of plant based meatttps://docs.google.com/document/d/1vtaA7NLeKPBLb1X9b6jkaPXBFoozAMhTmtTxAaAFrHA/edit?usp=sharing
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