Soy and Seitan Meats
The World's Most Versatile Wheat Meat
Seitan has been around for probably thousands of years, as a staple of Asian cuisine. Seitan was coined by the Japanese and basically means, "made of proteins." It's a mildly processed food that is actually gluten, and the result of removing the starch from the wheat. Gluten is a protein found in wheat. Relax, it's just fine to eat unless you have celiac disease or a wheat or gluten intolerance. Most people don't have to break up with wheat." (draxe.com/seitan)
Seitan is an inexpensive, satisfying way to have your "meat" and eat plants too! Seitan's versatility lends to being cooked many ways; it can be baked, sautéed, or steamed, while absorbing the
Health Benefits of Seitan
If you're looking for a plant-based source of lots of protein, and a satisfying meal with not too many calories, look no further than seitan. Four ounces of seitan provides a whopping average of 24 grams of protein and only 120 calories.
Basic Seitan Recipe
1 cup vital wheat gluten
3 Tbls nutritional yeast
1/2 cup vegetable broth
1/4 cup liquid amino acid
(such as Bragg®)
1 Tbl olive oil
1 1/2 Tbls minced garlic
4 cups vegetable broth
4 cups water
1/4 cup tamari
1. Stir vital wheat gluten, nutritional yeast, 1/2 cup vegetable broth, liquid amino acid, olive oil,, and garlic in a bowl until ingredients come together into a ball.
2. Knead ball until dough has a rubbery texture.
3. Divide dough into three (3) equal pieces and shape into 1/2-inch thick patties.
4. Bring 4 cups vegetable broth, water, and tamari to a boil in a large pot. Carefully place patties into boiling broth; cover pot and return to a boil. Set lid slightly askew to vent steam and reduce heat to low.
5. Continue simmering patties until firm, turning patties occasionally, about one (1) hour.
6. Remove pot from heat and set lid aside. Allow patties to cool in broth for 15 minutes before serving.
This will make roughly one pound of seitan. You can store seitan
in an airtight container, covered with the broth. Do no discard the broth, though, it makes a SUPER rich soup base!
Per Serving: 304 calories; 5.6 g fat (1.0 g saturated fat); 27.8 g carbohydrates; Dietary Fiber 3.7 g; 35.8 g protein; 0 mg cholesterol; 2912 mg. sodium.
Sugars: 5 g
Vitamin A: 1500 IU
Vitamin C: 0 mg
Calcium: 47 mg
Iron: 3 mg
Thiamin: 0 mg
Niacin: 30 mg
Vitamin B6: 5 mg
Magnesium: 13 mg
Folate: 124 mcg
The Great Debate: Healthy or Not?
By the Food Revolution Network
"For most people under most circumstances, soy products are a healthful addition to a balanced diet that includes plenty of vegetables, whole grains, seeds, nuts, fruits, and other legumes. For most people, substituting soy foods for some of the animal foods they now eat is one of the healthiest dietary changes they could make."
Problem: 57% of soy and 60% of corn grown in the U.S. is for animal feed. These crops are genetically-modified (GMO), and treated with pesticides. Farmed animal flesh is formed from these crops.
Solution: Organic soy is the best for human consumption, and safe to eat.
The Food Revolution Network recommends
the following as the best forms of soy to eat:
"The soaking process used traditionally to make tofu reduces the trypsin inhibitors and phytates. High in protein, tofu has a bland and neutral taste, and can be added to all kinds of foods. As with all soy products, get organic if you can."
"Extremely high in protein and fiber, and produced in a way that greatly lowers trypsin inhibitors and phytates, tempeh
is, from a nutritional perspective, an ideal way to eat soybeans. Most people feel it needs considerable seasoning to taste good."
"Widely used as a salty condiment and a basis for soups, miso is a potent probiotic, containing many kinds of friendly bacteria that are beneficial to the intestinal tract. The fermentation process used to make miso deactivates the trypsin inhibitors and phytates."
Tamari (or Shoyu)
"This is a fermented soy sauce that is very flavorful and salty."
"Often called soy 'beverages,' or soy 'drinks,' because the animal-dairy industry refuses to allow them to use the word 'milk.' Trypsin inhibitors and phytates are low. I prefer the brands made with whole soybeans, and avoid those made with soy protein or soymilk powder. (There are also milks made from rice, almonds, and oats that offer their own advantages over cow’s milk.)"
Soy Nuts and Soy Nut Butter
"These are particular favorites with many children.
Roasting helps reduce phytate levels."
"This is a green vegetable soybean harvested while immature, so that the seeds fill 80% to 90% of the pod. Cooked for about 15 minutes in lightly salted boiling water, it’s served as a snack, mixed with vegetables, or added to salads or soups."
Soy Ice Creams
"These may not technically belong on a list of the healthiest of ways to eat soy, but I must admit I’ve got a weakness for them. I eat the ones made with organic beans and/or organic soy milk, and not those made with soy proteins or soy protein isolates. There are also frozen desserts made from coconut milk and other plant foods that also offer advantages to cow’s–milk ice cream."