A Vegetarian Vision - Part One
From Food Product Design Magazine
Table of Contents
Attuning to vegetarian needs
Leguminous possibilities
Soy story
Non-dairy dairy
Nuts to seeds
Everyone's heard of Albert Einstein's theories on relativity, but how many people know of his views on being a vegetarian? - "Nothing will benefit human health and increase chances for survival of life on earth as much as the evolution to a vegetarian diet."
Growing numbers of people are following Einstein's "theory of vegetivity," yet an important question still remains - what does a vegetarian eat? "Anything but meat" is the obvious answer, but when considering all of the different philosophies that become intertwined with vegetarian dietary choices, the answer becomes less apparent.
People might choose not to eat meat for religious, health, ethical, environmental reasons and more. These categories can then be further subdivided into groups who may choose foods that are all-natural, organic, kosher, or ingredient- or allergen-controlled. On the other end of the spectrum, there are those whose only real concern is that their food is meat-free.
Look through the expanding vegetarian-cookbook section at any bookstore, and the equation appears simple - take a traditional staple such as pasta or rice, mix in a protein source such as legumes or nuts, add a few creative touches with vegetables and spices, and voila! However, as every food manufacturer knows, bringing a product to the commercial level is a whole different story. So the real question becomes: How do you develop a manufacturable product that meets the needs of all these people - and sells at a profit? Unfortunately, there is no one answer. Luckily for the creative developer, however, there are lots of great resources and plenty of good advice available.
The idea that vegetarians eat nothing but platefuls of carrots for dinner is a misconception. The meatless diet does not divide the dinner plate into the separate categories of the typical American diet (a meat centerpiece surrounded by starch and vegetables). Rather, the vegetarian plate is filled with a variety of dishes with ingredients in combinations.
Creativity is paramount in a world that is accustomed to putting meat into every main dish. The key to satisfying vegetarian cuisine is familiar association; i.e., figuring out how regular meals are made, and then making logical substitutions for the meat. For example, lasagna with an Italian-sausage analog, a tofu-ricotta filling blend and an old-world-style sauce would appeal to vegetarians and meat-eaters alike. Equally interesting dishes might include a potato-and-onion-loaded clam chowder in a creamy broth, flavored with dulse sea vegetables (edible red algae); tempeh rubbed with jerk seasoning and heated on the grill; mashed-potato enchiladas; grain-and-nut stuffed bell peppers; or spaghetti with meat-analog meatballs.
When selecting ingredients for vegetarian entrees, it helps to understand the nutritional needs of those who will be eating the products. Good advice for vegetarians (and meat-eaters, too) is to eat a wide variety of different foods, as no one food is nutritionally complete by itself.
Meat contains important nutrients and a considerable amount of protein, so a healthful vegetarian diet requires foods that adequately replace these elements. Many vegetarian ingredients lack essential amino acids, and need to be combined with other foods that supply these nutrients. However, contrary to what was once believed, many authorities (including the American Dietetic Association) feel that these foods do not have to be eaten together to get their full protein value, and that deliberate combining is unnecessary.
Because meat provides approximately one-fifth of the iron in a standard diet, and because zinc is not absorbed as well from plant foods, it's crucial for vegetarians to get enough of these minerals. Adequate vitamin D levels and proper vitamin B12 intake can also be an issue in the vegan diet, but deficiencies are very uncommon with proper dietary choices. Ultimately, it's up to the vegetarian consumer to choose a balanced diet, but manufacturers also have a responsibility to provide foods that simplify proper nutrition.
Vegetarians often rely on legumes to provide bulk, versatility and nutritional content. Legumes are the edible seeds and pods of certain plants, including soybeans, beans, lentils, peas and peanuts. They are high in protein, high in complex carbohydrates, high in fiber, low in fat, low in sodium, and contain many vitamins and minerals. They lack the sulfur-containing amino acids needed for protein synthesis, so pairing them with complementary amino-acid sources such as dairy products, seeds, nuts or grain-based foods creates a complete amino-acid profile.
Legumes can be used whole, chopped or pureed, or can be ground into flour. They are delicious when eaten hot, cold, on their own or in a blend. Their bland flavor makes them a perfect carrier for herbs and spices. Low cost make legumes a staple in many countries - the variety of ethnic foods using them is extensive. Additionally, Americanized cuisine can easily use legumes to replace meat. For example, a casserole of chopped beans and textured vegetable protein blended with a tofu-based sauce and sautéed vegetables, and topped with shredded cheese, is about as vegetarian American as it gets.
Raw legumes are usually cooked to increase digestibility and increase palatability. Cooking time depends upon the bean's size, hybrid variety, age, and hardness or softness of cooking water.
Bean varieties include black, pinto, kidney, pink, butter, red, cannellini or white, lima and mung beans. Pea varieties include chickpeas, black-eyed peas or cow peas, pigeon peas and sugar snap peas. Lentils can be found in white, pink, yellow or brown varieties.
Most beans, except for lentils and very small beans, require long periods of soaking and boiling. More processing-friendly varieties have been adapted for industrial uses, such as IQF beans, which are remarkably similar to the freshly cooked product. The convenience of these products, however, may be offset by higher ingredient and storage costs.
Canned beans can often be substituted for fresh beans, but their starchy liquid may not work in all products, and they are often softer than the frozen product. Also, on the manufacturing floor, opening the can is often time-consuming, and inconsistent draining can lead to quality issues.
Raw, dried beans can be cooked, but this is often time-consuming, including the period spent pre-sorting to pick out debris. Dried legumes will hydrate during the retort process and equilibrate during storage. Quick-cooking, pregelatinized, dehydrated beans have proven valuable in the dry-mix market when used in instant meals and soups. Ground bean flour increases protein content when added to pasta dough or baked products.
Vegetarian Glossary
Vegetarian Varieties Vegan: does not eat any animal flesh or animal product such as eggs and dairy. Some vegans will not eat honey and yeast products. Ovo-lacto vegetarian: does not eat any animal flesh but will include animal products such as eggs and dairy. Ovo vegetarian: will eat eggs, but not animal flesh or dairy foods. Lacto vegetarian: will eat dairy products, but not animal flesh or eggs. Pesco-vegetarian or pescetarian: will eat fish, dairy products, and eggs, but not animal flesh. Semi-vegetarian: eats less meat than the average person. Fruitarian: eats only fruit such as berries, mango, banana and melon; and vegetable fruits such as tomato, cucumber and olives. These fruits do not kill the actual plant (i.e. a carrot would not be accepted). Vegetarian Food Terms Non-dairy: does not contain enough milk fat to be called dairy, but may contain dairy ingredients. Non-meat: made without meat. May include eggs, milk, cheese. Sometimes includes animal fats, seafood and poultry. As the glossary shows, the term vegetarian is an ambiguous term. It is difficult for the potential vegetarian-food manufacturer to define this market, because there are so many categories. According to Ron McDermitt, vice president of research technology with the meat-analog manufacturer Worthington Foods, Worthington, OH, "The strict vegetarian market is very small, but there are a large number of people interested in vegetarian foods. The true vegetarian market can be hard to define as is related by these statistics. One resource group says that 1% to 2% of the population are strict vegetarians, meaning that they eat no meat ever, and that one half of these vegetarians are vegans. Other research states that 7% of the population, when asked whether or not they are vegetarian, claim to have a vegetarian diet. This group, however, includes those who consider themselves vegetarians most of the time but may eat fish occasionally, or have turkey on Thanksgiving. Another source cites that 26% of the population is vegetarian-aware, so while they are not necessarily vegetarians, they are cutting back on meat and looking for vegetarian foods at restaurants or in retail shopping. Forty percent of the population is cutting back on red meat consumption, and switching to poultry and fish as an alternative, and may have a desire for an occasional vegetarian meal." |
Fresh vegetable soybeans are harvested while they are still green and sweet. They can be eaten raw, boiled or roasted. Fermented cooked whole soybeans, called natto, have a sticky, viscous coating with a cheesy texture. In Asia, they are typically served over rice, with vegetables and in soups. Fermentation breaks down the beans' complex proteins, improving their digestibility.
Dried soybeans can be treated like any other legume; once cooked they can be used for dishes such as high-protein baked beans. Soy nuts are made from whole, roasted, water-soaked soybeans that have been baked until brown. Similar in texture to peanuts, they can be used in snack mixes. Ground soynut butter is similar to peanut butter, but with less fat. Soy grits, made by toasting and cracking soybeans into small pieces, are high in protein and can be added to grain-based side dishes, or toasted and used as nuts in baked goods. Soy fiber, a byproduct of soybean processing, while high in fiber, does not provide protein. Soy milk is made from soaked, ground and strained soybeans, and can be substituted for cow's milk.
Tofu, or bean curd, is a cheese-like food made from soybeans. Fresh soy milk is curdled with either calcium sulfate or magnesium chloride, the curds are pressed into cakes, and the liquid is expelled. The amount of liquid removed determines the consistency and texture of the finished tofu.
Extra-firm tofu is very concentrated, and has the highest protein content of all tofu styles. It can be sliced, diced and crumbled, and used in a variety of cooking methods such as grilling, baking, steaming, sautéing, pan frying and deep frying. It can also be marinated, seasoned and dried into jerky. Firm tofu is similar to extra-firm, but with a lighter, softer consistency. It can be used in many of the same applications as extra-firm. Soft tofu will not hold up in a formed shape, and is often used in sauces, soups and salad dressings. Silken tofu has a smooth, delicate custard-like texture, and is used in soups, desserts and beverages.
Processed tofu can be found in a variety of flavors. Tofu is a fresh product that is stored in water. Freezing it will darken the color and make the texture firm and meaty. Freeze-dried tofu is available but must be soaked to rehydrate.
Concentrated soybean protein comes in the form of soy flour, concentrates and isolates. Grinding roasted soybeans into a fine powder results in soy flour, with 50% protein. Three types of soy flour are available - natural (full-fat), lecithinated and defatted, which has the highest protein concentration of all three varieties. Soy flour is high in oligosaccharides, the soluble carbohydrates responsible for soy's beany flavor. Soy flour can be added to baked goods to increase protein levels, but because it lacks gluten, breads made with 100% soy flour are very dense. Often soy flour replaces 1/4 to 1/3 of the wheat flour.
Soy concentrates consist of approximately 70% protein, with a high level of fiber. An extrusion process forms firm, fibrous texturized concentrates with a texture much like that of meat. These are used in meat analogs, and retain less flavor than traditional concentrates because of the extrusion process. Untextured, functional soy protein concentrates provide a smooth mouthfeel in applications that are high in water or fat, such as emulsions, and can be combined with textured concentrates to provide a different mouthfeel. Soy concentrates take up and retain water, and although all ground soy proteins absorb fat to some degree, concentrates hold it throughout multiple cooks.
Soy isolates are 90% protein and can be made into beverages and meat analogs. They have good emulsification properties, although they are ion-sensitive and can break down rapidly in the presence of salt. They are also pH-sensitive, and will denature in too-acidic of an environment. In meat analog products, they can become rubbery during freeze/thaw cycles or excessive heating.
Cheese-making often utilizes animal-derived enzymes. So, while a cheese enchilada might look like a safe choice for a lacto-vegetarian, in reality it might not be a truly vegetarian food. Vegetarian cheese must use non-animal sources for enzymes, such as microbially fermented coagulants, to replace rennet.
Many non-dairy cheeses contain casein, so even though the FDA considers them non-dairy, vegans shun them because casein is an animal by-product. A true vegan cheese would form its gel structure with plant hydrocolloids, and would not use flavors containing butyric, caprylic, capric or lauric fatty acids derived from dairy fat. Vegan cheeses are said to shred and melt like their dairy counterparts, but according to Terry Mayo, vice president of the vegetarian frozen entree manufacturer Cedarlane Natural Foods, Los Angeles, CA, "Soy cheeses without casein do not have the melting characteristics or flavor of those with casein and are often found to be less acceptable." A few vegan products on the market use them, but vegan cheeses generally do not have the elasticity of traditional cheeses such as mozzarella.
Commercially important varieties include almonds, walnuts, pecans, pistachios, hazelnuts, macadamias, pine nuts, chestnuts, black walnuts, cashews and Brazil nuts. Nuts are found in many forms, including sliced, diced, slivered, flaked, meal and paste. Dry- or oil-roasting enhances and increases flavor intensity, and crisps the texture.
Nuts are found in burger and loaf applications, and their use is, in theory, only limited by the creativity of the product designer, although realistic formulation limitations do occur. Nuts have limited shelf life because high levels of unsaturated fats subject them to oxidative rancidity.
The more processing, either by shelling, cutting or grinding, and the higher the storage temperatures, the greater the risk of rancidity. When combining nuts with other ingredients, moisture and oil migration become a concern. Moisture gain in nuts will deteriorate texture, speed oxidation and promote microbial spoilage. Oil migration can cause problems within a food matrix, such as fat bloom, or textural and viscosity changes.
A variety of other seeds such as pumpkin, sesame, sunflower, poppy, flax and hemp also find their way into vegetarian foods for their nutritional content, texture and visual appeal. Seeds are eaten whole, either toasted or untoasted, or can be ground into a paste. Tahini, or ground sesame seed, is used for its nutty flavor in dips and salad dressings. Currently on the market is a veggie burger made entirely from hemp seed. It is produced in the same manner as tempeh, and then is marinated for flavor.
Click here to read A Vegetarian Vision - Part Two.
Soybeans, with 38% protein, are nutritionally equivalent in protein value to animal proteins. Soy protein contains all essential amino acids, is easily digested and can be used as a sole protein source.
Soy milk can replace milk, but may still retain some beany characteristics. Other milk replacements are being manufactured from rice, nuts, potatoes and hemp seed. Non-dairy milks can be low-fat, sweetened and flavored. Manufacturers often fortify soy and rice milks and sell them as aseptically packaged fluids, although they are also available in dehydrated forms. Other feasible non-dairy products made from these "milks" include Cheddar, Monterey Jack and American cheese slices; flavored cheese blocks; grated Parmesan cheese; sour cream; and cream cheese.
Nutritional quality, rich flavor and crunchy texture make nuts a common vegetarian ingredient. Nuts are good sources of protein, although only a partially complete source, as they generally lack sufficient levels of the essential amino acid tryptophan. They contain fairly high levels of monounsaturated fats, and are good sources of nutrients such as magnesium, phosphorus, potassium, calcium and vitamin E.
Lisa Kobs, M.S., a vegetarian for over 15 years, is a Minneapolis-based food scientist focusing on new-product development.
• Photo: American Egg Board
• Photo: B.E.A.N.
• Photo: Celentano
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Used with permission from Food Product Design Magazine
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