Save Money on Groceries and Lose Weight

Texturized vegetable protein (TVP; also referred to as textured soy protein) is a healthy meat substitute made from defatted soy flour. Readily available in supermarkets, TVP is an ideal ingredient because it is lightweight, easy and quick to cook, relatively inexpensive, high in protein, low in fat, requires no refrigeration, and has a long shelf life.

We've noticed a reduction in our grocery bills (and a reduction on our bathroom scales) by incorporating TVP (textured vegetable protein) into our meals. Create your own healthy vegetarian recipes with a few simple substitutions.

Getting Started

Begin by using a 3/4 beef to 1/4 TVP ratio and, as you get accustomed to the taste, gradually move towards a higher TVP to ground beef percentage. Remember, the more TVP you use the less saturated fats you consume. This is an easy way to eat healthy.

When you are ready to use TVP entirely, about a cup of soy granules and a cup of water (added to the sauce after the flavors have blended; during the final 15-20 minutes of cooking time) is equal to roughly a pound of browned ground beef in a recipe.

Healthy Recipes

Dishes we've had success with include: Chili, Baked Ziti, Meat Loaf, Tacos, Spaghetti, Soups, Casseroles, Lasagna, Sloppy Joes, Enchiladas, Burgers, Burritos, Pizza (mix with the sauce so it absorbs moisture while cooking) and yes, the humble Hamburger Helper (add it towards the end of preparation, after the liquids are already combined but before the dish is fully cooked).

The reason TVP is great in highly seasoned recipes is that it absorbs liquid and flavor from these dishes while maintaining the same meaty consistency. Start with these suggestions or easily turn your family favorites into healthy meals by including TVP. The opportunities are endless.

Tips for Using Texturized Vegetable Protein

As you begin to experiment with healthy recipe make-over's using TVP, keep these helpful hints in mind:

* Several tablespoons of olive oil added to the dish increases the meaty 'mouth-feel' and make the meal more satisfying.

* Generally, the bulk version of soy granules takes less than 5 minutes to rehydrate and allows you to adjust the seasoning for the recipe you plan to use.

* Use for meatloaf or meatballs by adding some of your usual filler (breadcrumbs, oatmeal, etc) and/or extra amounts of vegetables. To avoid dryness, be sure to soak the TVP before adding it to raw meat.

* If the dish calls for a lot of liquid, reconstitute TVP with less water. It will soak up the other liquid in the dish during cooking be more flavorful.

This versatile ingredient takes on the texture of whatever it is substituting for. Get creative and experiment. Soon you'll see how easy it is to give your favorite family recipes a healthy make-over and save money on groceries.

Sources:
Author's personal experiments
HealthyRecipes.com

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