Many vegan and vegetarian diets are largely soy based. And although this doesn't mean they are over-indulging in soy products, it does mean that they use a lot of them in their day to day lives; this can be an issue for a person who has soy allergies or a soy intolerance. However, there are more and more items today that people with soy allergies can use in lieu of soy products.
"Milks"
Soy milk is a tasty and nutritious addition to any vegan's diet, however, those with soy allergies may still enjoy health benefits from several other types of "milk". Many vegans and vegetarians are already familiar with rice based "milk" products, so here are a few others:
- Almond Milk
- Hemp Milk
- Oat Milk
Veggie Burgers
Veggie burgers are a blessing to all vegans and vegetarians stuck at back yard barbecues with nothing but fruit salad to eat, or to all of those college students needing a quick bite before hitting the books. For those with soy allergies, there are several options:
- Amy's California Veggie Burger- one of the tasty Amy's veggie patties around.
- Sunshine Burgers- made from sunflower seeds!
- Homemade Veggie Patties- here's a recipe for reference.
"Cheeses"
Although there are many soy "cheese" products out there, there are also several options for vegans and vegetarian who can not eat soy. Some of these options actually work better and are more cheese-like than their soy-counterparts.
- Nutritional Yeast- When pared with the right spices, this alternative to soy "cheese" makes for a creamy and tasty addition to any meal looking for a boost.
- Rice "Cheeses"- there are several available at health food stores today; they range from blocks of "cheddar" to flakes of rice "parmesan".
No Tofu?
Vegetarians and vegans all around should avoid depending on tofu and faux meats as their main source of protein. But if your Thursday night stir-fry is missing some key ingredient, try using seitan as a replacement for tofu (unless of course, gluten intolerance is also a problem). Seitan is a chewy, meat alternative using wheat. It is very meat like in texture. For a good seitan recipe, visit this page.
Beans , nuts, and protein rich vegetables such as artichoke and peas can all be options for the soy-free vegan or vegetarian. Many grains also offer protein, such as Amaranth and quinoa.
Soy Allergies
Soy allergies do not have to mean the end of eating a vegetarian or vegan diet. More products are being offered in place of soy products for those who do have soy allergies, and even those without soy allergies should try out some of these products as eating products in moderation is beneficial!
