Cooking With Kindness Part II: Vegan Cooking Tips & Substitutes for a Healthy Plant-Based Diet
For the most part, we’re a pretty healthy bunch here at GreenPan. After all, our entire corporate ethos is based on developing and manufacturing the finest non-toxic cookware free of PTFE, POA and other PFAS chemicals.
So when a member of our team recounted that during a recent visit to a doctor, upon informing him that they were vegan, they were told, “You know, veganism is the only diet in the world that has been scientifically shown to extend human lifespan”, it got us all thinking.
Of course, it’s 2025, so that anecdote sent us all scurrying off to our devices to ask Doctor Google what they thought. After a significant period down that rabbit hole, we found that there are indeed some studies that clearly support the hypothesis that vegans live longer. Others, while identifying the considerable health benefits of a vegan lifestyle for numerous health conditions, stopped short of being conclusive on the issue of longevity.
One thing is beyond any shadow of a doubt, however: a vegan diet definitely extends the lifespan of animals that we would otherwise use for food, clothing or other purposes.
We all believe in kindness as a human virtue. And pretty much all of us love animals. Veganism simply marries those two values into a consistent outlook and applies them to our daily choices regarding food, clothing and other products.
For many people curious about or seriously contemplating a change towards veganism, missing out on the foods they love can be a formidable barrier. That’s why we recently embarked on a blog series exploring vegan substitutes that will allow us to enjoy all the familiar flavours and textures without any animals being harmed for our meal.
Part I of this series focused on tips for creating Vegan sweet treats and baked goods that taste just as good or even better than non-vegan versions. In Part II, we’re going to continue the stovetop adventure and delve into Vegan Substitutes for main meals and snacks that will have your tastebuds - and your conscience - feeling on top of the world.
The Ultimate Guide to Vegan Cooking Substitutions - Part II: Main Meals & Snacks
Long gone are the days when a vegan diet meant a steady stream of limp salads and bland lentils. Today’s supermarket shelves groan under the weight of delicious, healthy ingredients that we can use to form superbly delicious, cruelty-free meals.
Arguably, the most recognisable shift has been the emergence of vegan meat substitutes. Some are even popping up in fast food chains as the conglomerates that run them recognise the growing market and expand their menus to include vegan burgers.
Untold gigabytes of cyberspace have been dedicated to discussing vegan “meats” pros and cons. So, that seems a perfect place to start:
1. Vegan Meat Substitutes:
Modern ingenuity and advanced technology have catalysed a slew of companies to develop burgers, mince, sausages, nuggets and even seafood products that contain zero animal products. Products such as Beyond Meat, Impossible Burger and others allow vegans to literally have their burger and eat it too. These products typically contain soy or pea protein and, in most cases, do an admirable job of replicating the real thing. Vegan opponents point to several arguments against these products that we can address here:
Q: If vegans don’t want to eat meat, why do they try to make their food taste like it?
A: With few exceptions, vegans' problem with meat is where it comes from, not the taste. If people can have the foods they crave without causing animals to suffer, why wouldn’t they?
Q: But it doesn’t taste as good as the real thing
A: Even the most ardent vegan would probably acknowledge this truth. As good as they are, no vegan meat quite matches the real deal for flavour and texture. However, many of these products are genuinely delicious in their own right, and it would be hard to argue that they are not at least 70%-80% as good as real meat. With that in mind, most vegans would argue that sacrificing 20%-30% of the enjoyment of a meal that lasts a short time is a small price to pay to spare an animal’s life.
Q: Vegan “meats” are highly processed and not very healthy.
A: That is undoubtedly true of some of these products. However, when you consider that the World Health Organisation has classified red meat as a Group 2a, and processed meat as Group 1 carcinogens (the same Group as tobacco)2, it starts becoming increasingly challenging to make a convincing argument that vegan alternatives are the enemy in the health department. The Australian Dietary Guidelines recommend a maximum of 455g of lean red meat per week, which amounts to about 3 small pieces around the size of the palm of your hand. That’s hardly a ringing endorsement of the health benefits of meat.
Q: Vegan meats are expensive.
A: Vegan meats are indeed more expensive than meat. Whether that’s due to government subsidies for meat producers is a topic for another time and place. However, have you checked the price of meat recently?
Now that we’ve dispensed with the major arguments, feel free to explore your options. Next time you’re firing up the barbie, give a vegan meat burger a try. By the time you've got your toppings and condiments on there, there’s a pretty strong chance you’ll barely notice the difference.
2. Tofu:
People either love it or hate it. If you’re in the latter category, all we ask is that you give us an open mind for a few moments and let us make the case. If you’re a confirmed tofu lover, we’ll hopefully provide some tips and tricks to use this incredibly versatile ingredient in new and exciting ways. Let’s get started:
Q: Don’t you find tofu really bland?
A: The flavours you crave are more about the seasonings and sauces than the flesh itself. Try biting into an unseasoned piece of chicken breast, and you’ll find it has a relatively neutral taste. Tofu’s supposed “blandness” is actually a strength. It absorbs the flavours of whatever it’s cooked in, so there’s no reason why it can’t be as delicious as meat prepared with the same ingredients.
Q: Isn’t tofu full of estrogen that makes men sterile and gives them man-boobs?
A: Oh dear, this little nugget. Tofu is, indeed, naturally sky-high in phyto (plant) estrogen. Our bodies do NOT recognise this as a biologically compatible hormone, and it has no discernible effect on the human anatomy.
Q: But the texture isn’t the same.
A: This is undoubtedly a good point. For many, the craving for meat is as much about the texture as the taste. Tofu, in its natural form, will never deliver that same feeling on your teeth. However, there are some things you can do to close this gap and make your tofu experience more meaty and satisfying.
How To Prepare Tofu So It Tastes & Feels More Like Meat
The main culprit here is tofu’s high moisture content. With so much water contained within, it’s tough to replicate the chewy texture of flesh. Our boffins have been at work to investigate a variety of ways that you can address this issue.
Tip 1: Pressed Tofu
To remove moisture content, wrap your block in a clean tea towel and pop it onto a plate. Place a heavy object such as a sturdy frying pan skillet or book on top and leave to sit for at least 30 minutes. The water will be squeezed out of the tofu, and what remains will have a far more meat-like texture.
Tip 2: Grated or Shredded Tofu
Aside from being one of the more satisfying feelings in the kitchen, grating tofu exponentially increases its surface area. Lay your shredded tofu in a thin layer on a baking dish and place it in the oven for 30-45 minutes at 180oC. This will allow much of the moisture to evaporate, resulting in a chewier, slightly crispy experience. For bonus points, mix your spices and seasonings before putting it in the oven and watch the perfectly delectable shredded meat-like deliciousness emerge.
Tip 3: Frozen Tofu
If you haven’t tried this trick, prepare to be amazed! Pop your unopened tofu into the freezer while it’s still in the packet. The water in and around the tofu will form ice crystals that penetrate the flesh, creating tiny air pockets. Once defrosted, these help the block release a considerable proportion of the liquid, and a solid pat out with a tea towel will remove much of the rest. What remains is a tofu scaffold with an al-dente feel that is hauntingly similar to chicken. The air pockets help the tofu to thirstily suck up whatever sauce it’s cooked in, making it a superb option for delightfully authentic home-cooked Mexican dishes, Asian stir-fries, Indian curries and more.
Tip 4: Boiled Tofu
This might seem counter-intuitive, but boiling tofu actually reduces the moisture content. The boiling process strengthens the protein bonds, which forces moisture out of the flesh adding structural integrity. This serves the dual purpose of making the tofu firmer and more meatlike in texture without causing it to become brittle and fall apart when you’re cooking it. The trick is to place the tofu in cold, salted water, then slowly bring the water to a gentle boil and leave it to simmer for a few minutes. After you’ve removed the tofu, pat it dry to remove the moisture that has been drawn out of the centre, and leave it for a few minutes so more of the internal moisture can steam off. You will then have a delightfully firm yet strong building block for your favourite dish that is already lightly seasoned the salt water. Give it a try!
3. Other Vegan Substitutes:
Seitan has burst into the popularity stakes in recent years as an alternative to tofu. Made from wheat gluten, it is high in protein and possesses a naturally chewier texture that is fast making it a favourite in vegan and non-vegan circles. No wonder people refer to it as “Vegan chicken”. The only downside to seitan is that it takes some time and effort to prepare and a bit of practice to get just right. However, if you’re up for the challenge, you will be richly rewarded. There are tons of great seitan recipes online to walk you through the process, so what are you waiting for? Get cracking!
If you’ve never seen a jackfruit, it is definitely a sight to behold. Native to tropical regions of Southeast Asia and the Indian subcontinent, it looks like a rockmelon on which Dr Frankenstein has worked his devious magic. Break it open, and you’ll find hundreds of sections, each of which is, in fact, an individual flower. These can be easily prised apart by hand, giving them a look and feel that is surprisingly like pulled pork or beef with a gorgeous, fleshy texture. Fresh jackfruit can sometimes be a bit sweet for many dishes. However, canned jackfruit is increasingly available in many stores and supermarkets and tends to be milder, making it perfect as a meat substitute in many dishes.
It’s important to note that unlike the other switches mentioned above, jackfruit is not a good source of protein. So while you’re enjoying your spectacular vegan pulled jackfruit “pork” tacos, barbeque jackfruit sandwich or fiery curry, make sure to include something tofu, lentil or legume related for a nutritionally complete meal.
Mushrooms have been used for decades as an alternative to animal flesh. Famously touted as “meat for vegetarians” due to the presence of B-group vitamins, when used correctly, they can certainly deliver a meaty punch. Mushrooms are naturally chewy and can work beautifully in a range of foods. Try grilling portobellos for a superb burger or finely chopping them into a mushroom Wellington or vegan stuffing. Be sure to add spices such as cumin, smoked paprika and onion powder to impart a more meat-like flavour. Despite the famous advertising campaign, from a nutritional standpoint, B vitamins are where the similarity to meat comes to a grinding halt. As with jackfruit, you’ll need to add another protein source to your meal to keep it balanced.
A Note on Vitamin B-12 & The Vegan Diet
One legitimate accusation launched at a vegan diet is that it lacks a stable source of vitamin B-12, which is crucial for our health and traditionally found in meat. For this reason, most vegans take a B-12 supplement. However, modern factory farming methods produce animals with far lower levels of B12. For this reason, the animals receive B-12 supplements4. Whichever way you look at it, you’re still getting your B-12 from a supplement. You may as well cut out the middle-cow, and take it yourself without any bovines being harmed in the making of this vitamin.
Please note this information is not intended as professional advice. Please consult your doctor or a registered dietitian for more information about whether a vegan diet is right for you.
Conclusion: A Kinder Way To Eat
By now, it should be clear that you can revel in all manner of gastronomic delights on a fully plant-based diet. We are fortunate to live in a time and place where we have access to an unprecedented array of fruits, vegetables and vegan products that make it so much easier than ever to align our diets with our morals.
Additional Resources
If you’re looking for more information about veganism or information to help you explore a vegan diet, you’ve come to the right place. Here are some online resources that can help you:
- Vegan Australia Getting Started With Veganism Guide - A great summary of why and how to be Vegan. The VA site contains a heap of other useful resources to help you on your journey.
- Vegan Food & Living - A UK-based wellspring of informative articles, mouthwatering recipes and other information.
- Best Vegan Documentaries - All are informative, but some are tough to watch. If you have a queasy stomach, it’s best to be selective about what you view.
- Earthling Ed - One of the most lucid and powerful communicators in the Vegan world. Ed’s two books set out the arguments for veganism in the most rational, organised and persuasive way.
Note:
1Healthline.com: Do Vegans Live Longer Than Non Vegans?
2World Health Organisation: Cancer - Carcinogenicity of the consumption of red meat and processed meat, October, 2015:
3Commonwewalth of Australia Department of Health & Ageing, National Health & Medical Research Council - Australian Dietary Guidelines:
4Baltimore Post Examiner: October 2013: Do Carnivores Need Vitamin B12 Supplements
5Mount Sinai Hospital, October 2015: Study Reveals that Cheese Triggers the Same Part of the Brain as Many Drugs.
