What the Heck Is (in) Tofurky?
Some meat substitutes are loaded with Goo.
The first time I saw Tofurky at the store, I couldn’t believe my eyes. I literally stopped and gawked at this ‘food product’ on the refrigerated store shelf with my mouth open.
“What the heck is Tofurky?”
I grabbed the package and immediately flipped it over to read the ingredients.
I have no ill will towards any of you lovely souls ♥️ who have dietary preferences such as vegetarian, vegan, pescatarian, gluten-free, keto, no-carb/low-carb, dairy-free, WFPB, Halal/Kosher, low-FODMAP, or otherwise don’t eat a particular food for health, moral, or personal reasons.
I have many of my own food preferences due to allergies, inflammation, and personal preference - I see you.
👉 This post is not a judgement about anyone’s food preferences. 👈
The challenge that I have with a ‘food product’ like Tofurky is that it is so loaded with ‘Goo’ while claiming to be “healthy” and “delicious”.
So, I double-checked the Tofurky ingredients against my list of food product additives that qualify as ‘Goo’ (The Goo Index) and included a quick comment about why these ingredients are bad for human consumption:
canola oil - highly processed with chemical solvents, and causes inflammation
natural flavors - often created with chemically-derived flavor enhancers
natural smoke flavor - contains polycyclic aromatic hydrocarbons (PAHs), a potential carcinogen
calcium lactate - salt of calcium and lactic acid, causes gastrointestinal issues
citric acid - often derived from mold-fermented corn
potassium chloride - a salt substitute that may cause bloating
titanium dioxide - potential inflammatory effects and nanoparticle absorption
gum arabic - thickener that causes digestive discomfort
xanthan gum - thickener that causes digestive discomfort
You can see the whole list here:
Yikes!
7 Goo-Free whole-food meat substitutes
While I don’t have a 100% perfect solution to replace the protein found in animal meats, Tofurky is not a Goo-Free option for getting your daily protein.
But I did a little research and found these seven options that are Goo-Free:
Tempeh
Tempeh is a traditional Indonesian food made by fermenting cooked soybeans with a mold culture (Rhizopus oligosporus). The fermentation process binds the soybeans into a dense, firm cake with a nutty flavor and chewy texture.
Nutritional benefits: It's high in protein, fiber, and contains beneficial probiotics due to the fermentation.
Use: It’s great as a meat substitute in stir-fries, sandwiches, or even as bacon in a breakfast dish.
Jackfruit
Jackfruit is a large tropical fruit native to Southeast Asia. The young, unripe jackfruit is used as a meat substitute due to its fibrous, stringy texture, which resembles pulled pork when cooked.
Nutritional benefits: While lower in protein, it’s high in fiber and can absorb flavors well.
Use: It works well in savory dishes like curries, tacos, and BBQ sandwiches. It’s typically canned in brine and can be shredded to mimic pulled pork.
Lentils
Lentils are small, round legumes (seeds of plants in the legume family) that come in various colors, including green, brown, red, and black.
Nutritional benefits: They’re a great source of protein, fiber, iron, and folate.
Use: Lentils are versatile and can be used in tacos, burgers, stews, soups, or even as the base for plant-based "meatballs."
Mushrooms
Mushrooms are a type of fungus, and certain varieties like portobello, shiitake, and cremini have a dense, meaty texture.
Nutritional benefits: They are low in calories and a good source of fiber, B vitamins, and antioxidants.
Use: Mushrooms, particularly portobello and shiitake, are perfect for replacing meat in burgers, stir-fries, or as a filling in savory pies.
Seitan (Homemade)
Seitan, often called "wheat meat," is made from gluten, the protein found in wheat. To make seitan, wheat flour is washed with water to remove the starch, leaving behind a sticky dough that can be cooked and flavored.
Nutritional benefits: Seitan is high in protein but low in other nutrients, so it's best used in combination with other whole foods.
Use: Homemade seitan can be shaped and flavored in various ways—grilled, stir-fried, or used in sandwiches like a "steak."
Chickpeas
Chickpeas (also known as garbanzo beans) are round, beige legumes that can have a creamy or grainy texture when cooked and mashed or blended.
Nutritional benefits: They are rich in protein, fiber, folate, and manganese.
Use: Chickpeas can be roasted for a crunchy snack, mashed for dips like hummus, or used in patties, curries, or a chickpea "salad" for sandwiches.
Nuts & Seeds
Nuts (like walnuts, almonds) and seeds (like sunflower seeds or pumpkin seeds) are whole plant foods that are high in healthy fats and protein.
Nutritional benefits: They are rich in healthy fats, fiber, protein, and essential vitamins and minerals like magnesium and vitamin E.
Use: Ground nuts or seeds can be used to make meat-like textures, for example, in tacos or loaves. They also work well in sauces and as a filling for burgers.
Whether you eat meat or not, the bottom line is to read the labels.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
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