Nutrient Heroes!

Seitan

Seitan is often referred to as ‘wheat-meat’. It originated in Japan, coined by George Ohsawa, a Japanese advocate of the macrobiotic diet, meaning ‘made from protein’. Sei means ‘be, become, made from’ and tan is derived from the word ‘tanpaku’ meaning ‘protein’. So nothing to do with the devil, just devilishly good for you! Made from grains, it’s extremely low in both carbohydrates and fat, and is one of the richest forms of plant-based protein, containing all nine of the essential amino acids that our bodies are unable to produce. Amino acids are vital to us humans to keep our skin, organs, hormones, enzymes, etc. in good condition. 

Seitan is produced by kneading wheat flour with water to create a dough. The dough is then washed to remove the starch and voila, we have one of the most versatile meat substitutes on the planet! On its own, Seitan has a relatively low flavour profile, this lends itself to combine superbly with a variety of herbs, spices and food recipes.

Tempeh

Tempeh originated almost certainly in Java, Indonesia, a thousand years or more ago. The name later appeared in the ‘Serat Centhini’, a compilation of Javanese tales and teachings, written in verse and published in 1814.

Tempeh begins with whole soybeans, softened by soaking, dehulled and then partly cooked. Typically it is then wrapped in Hibiscus leaves and harvested after 48 hours of fermentation. F It emerges with a distinguishable whitish colour, a firm texture, delicious nutty/mushroomy flavour and is pressed into a compact cake. The good-for-you fermentation process is key to unlocking the nutritional benefits that allow the breakdown of sugars by bacteria and yeast. Tempeh is such a versatile ingredient, that comes with a variety of health benefits and boasts an impressive nutrient profile. It’s high in protein, vitamins and minerals and low in sodium and carbs. It’s also a good dairy-free source of calcium and may help increase bone density and prevent bone loss. Some studies have also linked Tempeh to prebiotic-reduced inflammation and improved memory.

Jackfruit

The Jackfruit emerged in Indian agriculture centuries ago, and has been cultivated over the past 3000 to 6000 years. It has also been widely grown in Southeast Asia. Jackfruit is an exotic fruit, part of the Moraceae plant family, which also includes fig, mulberry and breadfruit. It has a spiky outer skin and is green or yellow in colour. One unique aspect of Jackfruit is its size – it’s a really really large fruit! Actually one the largest tree fruits in the world and can reach up to 80 pounds (35 kg) in weight, WOW! Perfect for both sweet and savoury recipes, it has a subtle sweet and fruity flavour. It tastes similar to a combination of fruits, such as apples, pineapples, mangoes and bananas. 

However, unlike other fruits , Jackfruit has several properties that may help with blood sugar management. It has a fairly low glycemic index (GI), which is a measure of how quickly our blood sugar rises after eating a food. This has been attributed to the fibre it provides, as well as protein and antioxidants, all which slow digestion and help prevent those unhappy sugar spikes.

Tofu

Tofu is a Japanese word, but legend has it, that it was discovered about 2000 years ago in China, by a Chinese cook who accidentally curdled soy milk when he added nigari seaweed! This was its earliest known appearance back in 1182. During the 1400s, Tofu picked up some nicknames along the way, such as shiro-kabe, later okabe and then finally Tofu.

Tofu is made from soy milk, water and a curdling ingredient. The preparation of Tofu from soy milk is very similar to cheese making. It’s made by condensing soy milk, then pressing the resulting curds into blocks. The silken Tofu that we use, varies slightly, as it is not pressed and is more delicate in texture. Its light and creamy in consistency makes it a great dairy-free alternative to eggs.

Tofu is low in calories, but high in protein and fat. It also contains many important vitamins and minerals. Result? A highly desirable nutrient dense food. Soy-based products also contain Isoflavones, which are believed to have various health benefits, including a positive influence on memory and brain function, health skin elasticity, as well as aiding weight loss.

Quinoa

Quinoa has been eaten for thousands of years in South America. It was an important crop for the Inca Empire, with the ancient Incas referring to it as the “mother of all grains” and they believed it to be sacred. Today, it is definitely a trend food, even reaching ‘superfood’ status, because of its amazing health properties.

Quinoa is a grain crop, grown for its edible seeds. Technically it isn’t a cereal grain, more of a pseudo-cereal. So it’s basically a seed, prepared and eaten similarly to a grain. The unusual spelling gives for a tricky pronunciation! Try just saying KEEN-wah!

Simple to cook, in boiling water, its resulting light fluffy look, gives a mild nutty flavour with a satisfying crunch. Get ready for the drum roll on health benefits! Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. Quinoa also contains large amounts of Flavonoids, which are potent plant oxidants with numerous health benefits. It’s also much higher in fibre-content than most grains, helping to reduce blood sugar levels, lower cholesterol, increase a feeling of fullness and  aids weight loss. What a superb all-rounder…