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Table of Contents
Introduction
Introduction
This page was intended for people with food allergies, but considering soy's role in deforestation, we hope it can also help people who don't specifically have a soy allergy or similar food restriction
On the up-side, soy is a major source of deforestation, right after beef, so going soy-free will give you a little extra oomph in the fight against climate change.
On the down side, soy is in many vegan foods, either as a primary protein, or as an oil, if not both. This can make it particularly hard to avoid, but not impossible. Our Soy-Free page is intended to make living without soy as a vegan much easier.
Soy-Free Beef
Soy-Free Beef
Eat Meati Steaks come as "classic steaks" or Carne Asada Steaks, and are made mostly from mushroom root. These are rich in a variety of nutrients including riboflavin, folate, niacin, zinc, pantothenic acid, and copper.
Soy-Free Chick'n
Soy-Free Chick'n
Eat Meati Cutlets come crispy or classic, and are made mostly from mushroom root. These are rich in a variety of nutrients including riboflavin, folate, niacin, zinc, pantothenic acid, and copper.
Soy-Free Crumbles
Soy-Free Crumbles
Big Mountain offers:
Broccoli Boost Veggie Grounds (gluten-free, nut-free)
Cauli Crumble Veggie Grounds (gluten-free, nut-free)
Lion's Mane Mushroom Crumble (gluten-free, nut-free)
Pumfu offers:
Chorizo Crumble ((gluten-free, nut-free)
Sausage Crumble (gluten-free, nut-free)
Sloppy Joe (gluten-free, nut-free)
Soy-Free Sausages
Soy-Free Sausages
Big Mountain offers:
MMM Mighty Mushroom Bites (gluten-free, nut-free)
Sunny Superfood Breakfast Bites (gluten-free, nut-free)
Super-Food Brekkie Links (gluten-free, nut-free)
Pumfu offers:
Chorizo Crumble ((gluten-free, nut-free)
Sausage Crumble (gluten-free, nut-free)
Soy-Free Tofu
Soy-Free Tofu
Tofu is a super useful food because it is high in protein and other nutrients, plus it absorbs flavor like a sponge. Firmer tofu types can be cut, torn, or smashed up like mince-meat, while silken tofus can be blended up into pudding, making this a super diverse ingredient. Luckily cultures and cooks around the world have been experimenting with alternative tofu, and here's a list of the types we have discovered so far.
Black Bean Tofu
Burmese Tofu - this is made with chickpea flour, aka. Besan. It tends to be softer than other types of tofu. It will mush slightly when pressed, instead of breaking into slices or crumbles.
Fava Bean Tofu The brands we've tried so far are very similar to extra or super firm soy tofu. This can be found plain with a very similar blandness to regular tofu, or preflavored.
Leafu This is made from leaves, and is very high in protein, healthy fats, and a variety of other nutrients, depending on what species or mix of leaf species used.
Lentil Tofu
Pumfu This tofu made from pumpkin seeds makes a nice, firm tofu. It has a very mild flavor, and could be perfect as a chicken alternative in various dishes.
Chickpea / Burmese Tofu
Chickpea / Burmese Tofu
Brands
Brands
Brands that offer pre-made chickpea tofu include:
Fava Bean Tofu
Fava Bean Tofu
Brands
Brands
Big Mountain offers:
Soy-Free Tofu (gluten-free, nut-free)"is the first of its kind - a true premium plant-based protein, made with 100% Canadian Fava Beans. With a whopping 64g of protein per pack, it tastes, cooks and functions exactly like your medium-firm Soy Tofu. Airfry, stirfry or panfry it, dip it in a sauce or make it as a dessert (yes, you read that right!), the Soy Free Tofu was made to be your next fridge staple."
Baked Sriracha Fava Tofu (gluten-free, nut-free)
Smoked Soy-Free Tofu (gluten-free, nut-free)
Fava Feta (gluten-free, nut-free)
HempFu
HempFu
Brands
Brands
Natura Bonita: Hemp-Fu Natural link includes suggested recipe for Grilled Hemp-Fu
Tempt: Hemp Soy-Free Tofu can also be found as Extra Firm Hemp Tofu
Pumfu
Pumfu
This is much firmer than chickpea tofu, pleasantly smooth, and a particularly good choice for the "tofu" used in vegan paneer recipes.
Brands
Brands
Foodies Vegan: Pumfu "Pumfu is a game changing, plant-based protein, made from organic pumpkin seeds. It is an amazing alternative to meat, tofu, eggs, cheese and more! It has a mild nutty taste, a firm texture and takes on flavor super easy."
Soy-Free Vegan Cheese
Soy-Free Vegan Cheese
Follow Your Heart: Dairy-Free Bleu Cheese Crumbles (gluten-free)
Follow Your Heart: Dairy-Free Cheddar Finely Shredded (gluten-free)
Follow Your Heart: Dairy-Free Feta Crumbles (gluten-free)
Follow Your Heart: Dairy-Free Mozzarella Blocks (gluten-free)
Follow Your Heart: Dairy-Free Mozzarella Finely Shredded (gluten-free)
Follow Your Heart: Dairy-Free Parmesan Grated (gluten-free)
Follow Your Heart: Dairy-Free Parmesan Shredded (gluten-free)
Soy-Free Vegan Mayo
Soy-Free Vegan Mayo
Mayo usually contains eggs, mustard and oil, making it non-vegan. Some common vegan mayo brands use soy, so this section is here to list soy-free vegan mayo.
Not all Follow Your Heart products are soy free, but the follow mayonnaise types are safe.
Soy-Sauce Alternatives
Soy-Sauce Alternatives
Amino Acids (Gluten-free)
Marmite (Not gluten nor wheat-allergy-safe)
Mushroom Seasoning (Brands like Po Ko Lu and Imperial Taste are gluten free) Mix directly into food while cooking veggies, dough, or "meat". Mix with warm water to make stock.
Tools & Apps
Tools & Apps
Finding Safe Food
Finding Safe Food
As a gluten-free vegan, I've found the best way to find food is to search with both of the following apps, and see which restaurants pop up in both. Then check out their online menu's/reviews to see if the foods overlap. If that info isn't available, calling the restaurant often clears up any lingering safety questions.
Find Me Gluten Free "Either plan ahead by entering your destination or find places near your current location. New restaurants listed every day all across the world!" This app focuses on GF food, but some of the restaurant descriptions or reviews will mention or show menus with soy-free and other allergy friendly options.
Happy Cow "find vegan restaurants nearby" great for eating locally or traveling internationally.
Diet Tracking
Diet Tracking
People with dietary restrictions are at higher risk of nutrient deficiencies, and even more so when we are very active. To be on the safe side, it helps to use a diet tracker, and the one bellow is the best I've found so far.
Cronometer Free diet-tracking app allows you to create new foods and recipes, which saves a lot of time if you make big batches and eat lots of left-overs. There's also a "Copy to today" option if you left-click a food you already ate, "explode recipe" and other useful features.
Infographics
Infographics
Hidden Soy Learn how soy has snuck into most of our food, especially via livestock feed, which is much less sustainable or efficient than consuming soy directly.
Grants & Funding
Grants & Funding
International
International
Beyond Animal "Where investors and vegan businesses meet" "Using technology, for online funding, networking and business services, to accelerate the transition to an economy free of animal exploitation. Our vision: a kinder, cleaner, healthier world."
EA Animal Welfare Fund "The Animal Welfare Fund supports advocacy, research, and movement-building work aimed at improving the wellbeing of nonhuman animals, primarily farmed and wild animals. This includes corporate and policy advocacy, research, and the promotion of alternative products."
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