Marvelous Meat-free Meals

Dec 7, 2024 by Chef David

By Chef David

Meat may have become part of our Jewish identity. It has become a central focus for holidays and Shabbat (brisket, and chicken soup) – but don’t let it define your daily cooking. Meat is a good source of protein, vitamin B-12, and zinc, but too much meat can lead to health problems. The energy needed to digest a meat-heavy meal could have the added symptom of making you feel sluggish, foggy, or sleepy. Fortunately, there are alternate sources of proteins.

Varying your menu gives your body a wider array of nutrients. Creating a more inclusive diet, and introducing variety makes cooking more interesting. Eating the same things can be boring.

We tried some pareve meat alternatives – Upton Naturals Updog and Fava Crumbles certified by the CRC, and a new nut butter from Once Again certified by Buffalo Vaad Hakashrus. These meatless products add protein and give your meals a new twist.

Nut Butter from Once Again

When you prepare sandwiches, consider substituting nut butter for peanut butter. In our April 2022 article PB&J All Grown Up we introduced Once Again nut butter. In this article, we sampled Cashew Butter and Maple Almond Butter. We enjoyed their products’ fresh tastes which are ideal for a peanut-free environment.

The Cashew Butter has a milder taste than peanut butter and contains more iron but less sugar. A two-tablespoon serving has 190 calories and contains 5 grams of protein, 10% RDA of iron, and 4% potassium.

Maple Almond Butter is a source of calcium, iron, and potassium. Each serving contains 6 grams of protein and 3 grams of fiber. Maple Almond Butter with a hint of vanilla is the perfect flavor for the winter.

Natural nut butter separates, before eating, you will want to stir the contents to mix the butter and oil. Store upside down to keep the nut butter from settling on the bottom.

Once Again’s story began in Madison, Wisconsin where Jeremy Thaler and Constance Potter met and united by the power of community and organic, sustainable farming. In 1976 they created Once Again Nut Butter, moving to upstate New York, where they have continued expanding their line of organic products that currently include a variety of nut butter almond, cashew, sunflower seed, and sesame tahini, each offering a spectrum of options, creamy crunchy and natural.

Upton’s Naturals

Upton’s Naturals provides protein-packed pareve-vegan products that resemble their meat equivalent. We sampled two of Upton’s products – UpDog and Fava Taco Style Crumbles.

Updog looks like and can be prepared like a sausage or hotdog. It can be grilled, broiled, or microwaved (for 25 seconds). We pan-cooked them for 5–6 minutes, turning them occasionally until they were heated through.

Updog uses wheat instead of meat. The ingredients are vital wheat gluten, canola oil, wheat flour, apple cider vinegar, sea salt, paprika, onion, potassium chloride, spices, garlic, calcium alginate, natural hickory smoke concentrate, ground mustard, and ground celery seed.

Each hotdog (approximately 2.5 ounces) has 160 calories, with 1 gram of fiber and 19 grams of protein. Of the 6 grams of fat only .5 grams are saturated fats, with zero trans fats.  Updogs are a source of iron 1.7% RDA, calcium 6% RDA, and potassium 10% RDA. There is no added sugar, but the salt content is high at 21%.

Our Impression: Updog looked and cooked like a hot dog. They are similar in color and shape. Their algae-based coating and curing process lets them brown and crisp like a hotdog and gives them a signature snap. We served our Updogs on a bun, with relish, mustard, and sauerkraut, and enjoyed the eating experience.

Fava Crumbles are made from fava beans and are high in protein, and fiber. Fava beans belong to the pea and bean family called Fabaceae, a plant that adds nitrogen to the soil rather than taking it away. This means they reduce greenhouse gas emissions.

Fava beans are low in fat and rich in antioxidants. They contain amino acids, vitamins, minerals, and nutrients including folate, manganese, copper, phosphorous, magnesium, potassium, thiamine, and zinc.

Fava Crumbles are made of water, textured fava protein, spices, textured pea protein, sea salt, sugar, and lime juice concentrate. This makes them soy and gluten-free.

Each 2-ounce serving contains 60 calories with 9 grams of protein and 2 grams of fiber. It is a source of calcium 2% RDA), iron (15% RDA), and potassium (6% RDA). The sodium is high at 600 mg (26% RDA).

Our Impression: Fava Crumbles mimic the mouthfeel and texture of slow-cooked ground beef. We cooked the crumbles for 2 – 3 minutes over a medium flame. They were quick and easy to cook.  Fava Crumbles look like ground beef but need added seasonings for flavor. The taco flavor was warm and mild, letting us create kosher versions of meat pizza and tacos. Sprinkling the curmbles into eggs or salad adds color, and texture and amps up the protein content.

Upton’s Naturals

Upton’s Naturals was founded in 2006 by Dan Staackmann, a longtime vegan who wanted to provide meat alternatives that use recognizable, simple ingredients, are easy to prepare, and are environmentally friendly.  Even their outer cartons are recyclable and compostable made with water-based coatings and ink.

Upton’s can be purchased online and in stores (in the refrigerator section).

Keep it Simple and Satisfying

Variety is the spice of life. Simple, low-fuss meals can be satisfying and nutritious. Upton’s Naturals and Once Again are protein-rich options that provide a delicious way to expand your menu.