Wheat gluten, seitan, tempeh. These names might sound foreign to you, but meat substitutes are nothing new. The Chinese were freezing tofu to make it meat-like more than 1,000 years ago, and Japanese Buddhist monks were making mock “goose” back in the 15th century. The earliest meat replacers in the West, made from nuts and wheat gluten, were developed by John Harvey Kellogg of cornflakes fame. Meat substitutes gained wide popularity in the 1940s as a penny-pinching alternative during wartime, became a big hit with “flower children” in the ’60s, and are earning a permanent place in today’s health-conscious cupboards.

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It tastes like milk or meat, but what exactly is it?

Here's a quick rundown:

Textured vegetable protein® (TVP®)
TVP* (a registered trademark of the Archer Daniels Midland Company) is what’s left over after the oil has been extracted from soybeans. TVP is used to make all sorts of meat analogs, from veggie burgers to “chicken” nuggets. It comes in a variety of forms: flavored and unflavored, minced and in chunks, and it’s quick-cooking. TVP is actually higher in protein than most meat; it’s also fat-free, has far fewer calories, and is much cheaper! Available in health-food stores, it adds a chewy texture to tacos, chili, and spaghetti sauce.

Tofu
Also called “bean curd,” tofu is a culinary chameleon. It has a bland taste on its own but readily picks up flavors of the other food and the seasonings you cook it with. Found in the produce section or refrigerated case in health-food stores and many supermarkets, tofu is high in protein, vitamins, calcium, and other minerals and is cholesterol-free. The firm style is best as a meat replacer, especially when marinated, baked, or stir-fried. For an extra chewy, meaty texture, tofu can be frozen, then thawed. Soft tofu can be blended to make creamy dressings, puddings, and dips.

Wheat gluten
Yes, it sounds odd, but wheat gluten (the protein part of the flour) really does taste like meat! Gluten can be made from scratch (by kneading dough in a bowl of water until all the starch and bran are removed), but quick-and-easy instant gluten flour and ready-made seitan are available in many stores. Naturally low in fat, seitan can be roasted, baked, or broiled like meat or sliced thinly to make super-healthy sandwiches—add lettuce and tomato for an “SLT” or brown gravy for hot “roast beef.”

Tempeh
A chewy, meatlike food made from fermented soybeans. It has a nutty, tangy taste and can be used in almost any recipe that calls for meat.

Substitutes for eggs
Egg replacers, available in health-food stores and some supermarkets, work just as well as the real thing—or try substituting 1 heaping tablespoon of soy flour or cornstarch plus 2 tablespoons of water for each egg in a baked product. One ounce of mashed tofu can replace an egg used for binding.

Nondairy “dairy” products
Nondairy soy milks or rice milks can be used in place of cow’s milk on cereal, in baked goods and sauces, and even in “milkshakes.” Many varieties are fortified with calcium and other nutrients, and some are low-fat. Soy-based cheeses such as Vegan Rella Mexican and Italian styles are terrific on pizzas or grilled “cheese” sandwiches. For an easy lunch, try topping a bagel with Tofutti Better Than Cream Cheese, or grab a cup of White Wave’s Dairyless Soy Yogurt. When the urge for ice cream hits, reach for a pint of Tofutti, Rice Dream, or Sweet Nothings frozen desserts. Other dairy-free desserts include Tropical Source candy bars and Imagine pudding snacks.