This March, we are celebrating the savory possibilities of a month without meat. From exciting recipes for meatless meatballs and flavorful sesame orange tempeh to local, pasture-raised eggs, we’ve got endless ways to excite the palate — even the devout carnivore will be begging for seconds (or perhaps a minute).
To Soy with Love
Many vegan and vegetarian dishes are made with soy products because soy contains all of essential amino acids to make a complete protein just like meat, fish and eggs. Fortunately, soy products come in many forms to fit a variety of culinary needs from stir-fries and roasts to desserts and deli salads:
Tofu — Like cheese, tofu is made by coagulating soy milk, removing the curds and pressing them into blocks. Firm varieties are ideal for sautéing and frying. Soft is best for sauces, smoothies, dressings and desserts. With 9 grams of protein per 3-ounce serving, tofu is an excellent source of protein. It is also naturally low in sodium and fat. Find it in our refrigerated Produce Department.
Textured Vegetable Protein (TVP) —
This easy-to-use soy food is made from defatted soy flour that is texturized and formed into granules, flakes, nuggets and chunks. When hydrated, its texture is chewy, like meat. Nutritionally, a 1/2 cup serving has about 120 calories, 23 grams of protein and 8 grams of fiber, making it an excellent source of protein and fiber. In addition, TVP is also rich in iron. You’ll find it in our Bulk Foods Department.
Made by fermenting and culturing soybeans into a solid cake form, tempeh has a distinct nutty taste and easily absorbs flavors and seasonings, making it extremely versatile. A 3-ounce serving has about 160 calories and 17 grams of protein. Overall, tempeh is an excellent source of protein, iron, magnesium and phosphorous, as well as a good source of potassium, fiber and iron. Look for it in our refrigerated Produce Department.
Take a Crack at ‘Em! — Local, Pasture-Raised Eggs
In each of our regions, we take pride in bringing you the best in local pasture-fed eggs. Compared to official USDA nutrient data for commercial eggs, eggs from hens raised on a pasture on average contain:
- 1/3 more vitamin A
- 2 times more vitamin E
- 2.5 times more Omega-3 fatty acids
Plus, the taste is fresh — really outstanding (you can tell the difference). The yolks are a rich yellow and full of flavor, plus they almost always keep their form in the pan so they cook up pretty. And, all of our pasture-fed eggs come from chickens who have plenty of room to stretch their wings and run, their diets are supplemented with non-GMO grains and they contain absolutely no antibiotics. Eggs you can feel eggcellent about!
- Pittsburgh — Family-owned and operated Jubilee Hilltop Ranch, located in Bedford County, PA. Eggstra delicious!
- Columbus — Copia Farm in Johnstown, OH, where the farm is run as an ecosystem: the animals feed the land and the land feeds the animals. Eggquity, indeed!
- Cleveland — Brunty Farms in Akron, OH. Here, the hens forage the pasture (including clover) from May-August, and during the winter months are supplemented with extra alfalfa hay and fodder. Pretty eggciting!
- Indianapolis — Seven Sons Farms in Roanoke, IN. This farm was established in 2000 by Lee & Beth Hitzfield and their seven sons. Their mission? To produce nutrient-dense foods that heal and nourish the land and those who eat of its bounty. We think they’re eggstraordinary.