Alternative proteins are vegetable proteins Not animal proteins

Alternative proteins are vegetable proteins. Not animal proteins such as: Meat and poultry Fish Eggs Cheese and milk The two main meat analogues are: • Quorn made from a fungus • TVP -textured vegetable protein made from a soya bean There also many ready-made products such as burgers, sausages and cottage pies that use a mixture of vegetable proteins such as soya, wheat and pea

More and more people - not just vegetarians - are eating more alternative proteins in their diet. Alternative proteins can be divided into two groups: 1. Meat analogues or replacements: foods that provide protein and can be used in the same way as meat but are made from a vegetable source. For example quorn 2. Alternative protein foods: foods used instead of meat to provide the necessary protein in the diet eg nuts and pulses

Quorn is a myco-protein. It is a tiny fungus that is grown in a glucose mix in a fermenting vat. Vitamins and flavours are added to the mix. Quorn: • Can be cubed, sliced, shredded or minced • Has a texture similar to chicken • Lacks flavour but absorbs surrounding flavours easily • Is high in protein and low in fat • Is the most expensive alternative protein - it costs as much as meat

TVP is made from soya beans. It is made from soya flour after the oil has been taken out of the bean. The flour is made into a dough with water and extruded into different shapes such as chunks, flakes or mince. TVP: • Is very bland. Flavouring can be added to it when it is made or it can be cooked with highly flavoured foods. • Is a HBV - high biological value protein - like animal proteins - the only vegetable protein that is. • Is high in fibre and protein and low in fat and is fortified with vitamin B and iron. • Can be dried, frozen or chilled. • Is very cheap and is often used as a bulking ingredient in products such as ‘value’ burgers or shepherd’s pie.

Other soya bean products Soya is used as a meat analogue and an alternative protein food. Tofu is made from soya milk in a similar process to cheese making. It is a semi solid food that is usually used in chunks and is often marinated and used in dishes such as stir fries. It can be used in sweet dishes too. Soya beans Can be eaten fresh as a vegetable just like peas. Or dried and used just like any other dried bean.

Alternative protein foods All vegetables contain some protein - cereals such as wheat included. Pulses - beans, peas and lentils - and nuts are the vegetables with the highest amount of protein. They are the best alternative protein foods. BUT: These vegetable proteins must be eaten together in a mixture so that our bodies can use the protein. (Complimentary protein) All vegetables (except soya) are LBV - low biological value proteins - they have essential amino acids missing that stop our body from using this nutrient.

It is easy to combine a mixture of these foods. There are so many of them! Beans: Haricot Navy used for baked beans Red Kidney Pinto Aduki And also; Black eyed Butter Black Borlotti Mung Flageolet Brown Moth Rosecoco

Lentils Peas Chickpeas Puy Green or Continental Green split peas Yellow split peas Red Black peas eaten with vinegar on Bonfire night!

Nuts Almond Cashew nut Walnut Hazelnut Brazil nut

These can all be used to substitute meat in dishes: Lentil lasagne Bean chilli (chilli sin carne) Or make new dishes: Pine nut and vegetable pasta Cashew nut stir fry Lentil stew Nut roast Bean burgers