Plant Happy Meat Switch Sheet
Be plant happy without eating meat, poultry, fish and ham! Here is how:
Switch
for your new favourite
Say “don’t need you now” to:
Replace it with
Where is it the best to use? Tips
Steaks
Tofu (curd made from soy beans); tempeh
(made from fermented soybean)
Chicken in stir-fries
Tofu or tempeh; various types of beans;
green peas
Meatballs
Chopped mushrooms; mashed beans
Meat - loaf
Lentils; beans; tofu
Beef/ pork/mutton in stews,
curries & chillies
Burgers
Beans, lentils (red, green, black), peas
(yellow split, green, chickpeas)
Mushrooms; beans; peas; lentils;
shredded vegetables
Marinate tofu or tempeh overnight in
tamari sauce and some garlic then stir-fry
or bake in the oven
Cut tofu into cubes, rub in some paprika
and tamari sauce and stir-fry on a non-stick
pan. Add to the stir-fry before serving.
Use 1 cup of each – mushroom, grain,
beans, bind it with oats and add your
favourite herbs
All works well, always bind with some flour
or oats
All works well
Salami & ham
Smoked or flavoured tofu
All can be combined together or used
separately, always bind with oats or a little
bit of flour.
Can also be used in stir-fries.
How to plant-power a meaty dish?
Never mind what stage of your plant happy journey you’re at, there are always loved ones who may not be as
enthusiastic as you are.
See how you can sneak some plant goodness into a meat guaranteed meal:
-
Replace some of the meat in the burgers with chopped mushrooms (in a food processor)
-
Thicken gravies and stews with red lentils (add ½ cup of lentils to a pot of stew and cook for 15 minutes to
dissolve in the gravy)
-
Add mashed up beans and lentils to meat loaves and burgers
-
When making a pie add beans or lentils
-
When you need to thicken sauces or gravy, use some hummus or chickpea flower
Pick any of the above choices and use them in place of meat. Only by taking action you’ll find out how easy it is and
what you fancy the most. Don’t forget to share your favourite ones with me!
www.planthappygirl.com
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Director: Lenka Govender