Skinny Bitch_ Ultimate Everyday Cookbook - Kim Barnouin [19]
AGAVE NECTAR
Sounds familiar, right? That’s likely because the very plant agave nectar comes from is the same succulent plant used to make tequila in Mexico. (This is either a pleasant surprise, or it makes you think of those wretched nights when you worshipped the porcelain god.) Organic raw and unprocessed agave nectar is very similar to honey with a good dose of vitamins and minerals. But the most important thing to consider is agave nectar has a low glycemic index. This means it absorbs slowly into the bloodstream, rather than flooding it, so it doesn’t send your blood-sugar levels into adrenaline shock. You don’t want that. Nobody wants that.
BITCHWORTHY: AGAVE NECTAR AND STEVIA ARE SAFE FOR DIABETICS DUE TO A LOW GLYCEMIC INDEX.
SUCANAT
Often used as a substitute for brown sugar, Sucanat is an organic, unrefined cane sugar. Though noticeably milder than other natural sugars, Sucanat does retain some molasses, thus giving it a very distinctive flavor. Like evaporated cane juice, it is minimally processed so it retains some vitamins and minerals. Think of it as an all-purpose sweetener for cooking, baking, and beverages.
MAPLE SYRUP
Yes, it’s the stuff you used to drizzle all over your pancakes, and it’s still got cool factor. Sweeter than sugar and with fewer calories, maple syrup is simply the sap from maple trees. It lends to a healthier heart and immune system, and boosts male reproductive glands. (That’s what I’m talking about.) Surprisingly, maple syrup is also packed with manganese and zinc, and has twice as much calcium as milk70 Damn! When buying at the store, make sure to look for pure organic maple syrup and avoid maple syrup “flavors,” which are overused in commercial pancake syrups and don’t bring you the same health benefits or quality. Grade A versions are light, medium, and dark amber; the lighter the color the more subtle the flavor. Grade A maple syrup is best to enjoy straight-up when serving, while Grade B versions carry the most prominent taste and are best for cooking.
All of these natural sweetener alternatives can be found at specialty health food stores and some major grocery retailers. Call your local grocer to inquire.
THE SKINNY: MEAT
Awesome Meat and Protein Substitutes
Carnivores just love to take pity on vegans. They assume that because we don’t chow down on meat or dairy, we are missing out on life. But we do just fine. Actually, we do more than fine. We are freakin’ dandy. Though it comes as a raging surprise to some, we do the same things meat-eaters do. We love a hot shower. We watch funny movies and laugh. And sometimes, we even forget to return our library books. Crazy, huh?
The truth of the matter is vegans really don’t miss out on anything, and you don’t have to, either. If you’re ready to take a meatless diet for a test drive or even just start cooking up a few meat-free meals each week, there are plenty of substitutes that taste and feel like the real deal—but are a better deal in the end. Below, I’ve rounded up some of the most common substitutes, their health benefits, and the best way to serve them up. Now, if only I could figure out how to return those damn library books on time.
Filling “Meat” Substitutes
TEMPEH
A primary ingredient in the Indonesian diet for more than two thousand years, tempeh has a tender, chewy, and nutty texture, yet a delicious mild flavor. Made from fermented soybeans and pressed into a solid cake, tempeh is an ideal alternative for those who have trouble digesting plant-based or high-protein foods like beans, legumes, or soy. (The fermentation process greatly reduces oligosaccharides, the very thing that makes beans hard to digest for some people.) Plus, tempeh contains an enzyme that breaks down phytates (see page 41), thus increasing the absorption of such kick-ass minerals as zinc (immunity