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You're Vegetarian?
Where do you get your protein?
by Janet Tubbs

hroughout the country, people are eating less red meat and more fish, poultry and salads. Vegetarians eat no meat in any form and vegans (or "pure vegetarians") eliminate dairy products as well.

This always brings up the inevitable question, "Where do you get your protein?" There are many sources of protein -- meat and dairy foods are but two of those available. Nuts, peanut butter, tofu, and legumes, such as peas and beans, are excellent sources. Read the labels on cans or packages of nuts. Some are honey coated, which may taste great but are loaded with sugar. Some, like macademia nuts, have a higher fat content than others.

Terrific Tofu!

Tofu, once the mainstay of health food devotees and sold exclusively in specialty shops, is a soy product that is compressed into cake form and is now available in most supermarkets and all health food stores. Although gaining in popularity, acceptance is slow, since people are generally reluctant to try unfamiliar foods and may be unsure of how to prepare it.

Tofu is available in refrigerated cases in tubs, packed in water or in smaller cartons which don't need refrigeration. Both come in firm, soft, or silken textures. Firm is best for slicing and browning since it holds its shape well. Soft and silken are used primarily in recipes calling for sour cream-like consistency. By itself, tofu is bland and the flavor may be disappointing to palates accustomed to highly seasoned foods. It is one of the most versatile foods available, lending itself to many recipes and since it has little flavor of its own, it readily absorbs the flavor of marinades or the foods with which it is combined.

When frozen and thawed, the creamy, soft consistency changes to a sponge-like texture, ideal in certain recipes such as chili or stuffed peppers, where a chewy, meat-like ingredient may be desired.

Tofu can be kept refrigerated in water a week or more, as long as the water is changed daily.

This protein source can be sliced, crumbled, or cubed; it can be added to cooked foods and salads as is, or sauteed and used in sauces or stir-fried vegetables. Mashed with lemon juice, it can easily pass for creamy cheese in stuffed shells.

There are several good tofu cookbooks on the market to help you create new meals for your family, and some give directions for making tofu at home. This is a time-consuming effort and the totu is usually of a slightly different consistency than the packaged product, but you know it's fresh and there's a feeling of accomplishment when the process is finished.

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Janet Tubbs is founder and president of Children’s Resource Center, in Scottsdale, Arizona. She is also one of the Founders of VegSource. Her column, Family Matters, is a regular feature of VegSource On-Line Magazine.

You can visit Janet's home page by clicking on this link:

Children's Resource Center