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Plant-based Proteins Recipes Made Easy-Peasy!
Prep tips
Soft or silken tofu is great for blended recipes like soups or smoothies. Extra firm tofu works best for stir fry, tacos or any recipe where you want the tofu to hold its shape.
To help you achieve a nice crispy result when cooking firm tofu, remove some of the moisture by wrapping it in paper towel or a clean cloth. Place it between two plates with a can on top for about 5 minutes.
Textured vegetable protein (TVP) is a dehydrated product so be sure to check your recipe for preparation instructions. Recipes with a lot of liquid like soups or stews may call for dry TVP but tacos or sloppy joes may call for rehydrated TVP.
To rehydrate TVP, use water or lower sodium vegetable broth (to add extra flavour). On its own, TVP is quite plain and can easily take on the flavour of the herbs, spices, and seasonings you add to a dish. In our experience, this also means that it is usually well-accepted by family members who may be more hesitant to try plant-based proteins. Pair TVP with your family-favourite flavours!
Nuts and seeds
Examples: Almonds, chia seeds, pumpkin seeds, walnuts, peanuts, cashews, sunflower seeds, and nut butters.
Shopping tips
Choose unsweetened nuts with little to no added sodium.
Look for nut or seed butters that only contain one ingredient (the nut or seed).
Nuts and nut butters can be expensive—check grocery store flyers for sales or bring in flyers for price matching if that is offered at your local grocery store.
Prep tips:
Look for dry, unsalted nuts and roast them at home. Simply place nuts on a dry frying pan over medium heat for 3–5 minutes to add flavour. Be careful, nuts can burn quickly.
Store natural nut butters upside down in the fridge after opening to prevent the natural oils from separating.
Soy products
Soy products are made from a type of legume called soybeans.
Examples: Tofu, tempeh, fortified soy beverages, and textured vegetable protein (TVP).
Shopping tips
These products are often found in the produce section at the grocery store.
Choose lower sodium or unseasoned options so you can control the amount of sodium and tailor spices in your recipe.
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FUN FACT
Ontario is the largest Canadian producer of soybeans followed by Manitoba and Quebec.
