Best bets

Many soya-free alternatives to meat are available today. The Internet is a good place to get recipes and learn how to cook with these foods. Some helpful resources are listed below.

Vegetable and grain alternatives Some manufactured vegetarian products, such as “veggie” burgers, are made with vegetables and grains instead of soya protein. However, it is important to read labels to be sure no soya has been added to the product. These products may contain any combination of vegetables and grains, such as oats, rice, wheat, chickpeas, mushrooms, potatoes, corn, lima beans, green beans, peas, carrots, nuts, and others.

Gluten and seitan Wheat gluten is made when wheat flour is mixed with water and kneaded, and then is processed to remove the starch and bran. The result is a high-protein, low-fat food. Wheat gluten and seitan (a form of wheat gluten) can be used in sandwiches, soups, and stir frys, as “steaks,” and as a meat replacement in many other dishes. These products can be found in the refrigerated section of most health food stores, near the tofu.

Soya-free milk If you are not a vegan, allergic to milk protein, or lactose intolerant, cow’s milk is always an option. Low-lactose whey milk may be suitable for some lactose-intolerant individuals, but not for those with allergies. Some people are allergic to both soya and cow’s milk protein. Rice milk and almond milk are two dairy-free /soya-free milk alternatives.