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Tofu, tempeh, seitan or vegan meat substitutes
Table of Contents
1. Tofu origin and manufacture
In the countries of the Far East, tofu has been known for centuries. Its values were especially valued by Buddhist monks who did not eat meat for religious reasons. They contributed to the spread of tofu in Asian countries, and today this product is consumed in many places around the world. Tofu is made from soybeans. The seeds are purified, soaked, ground in water, then filtered, cooked, coagulated, and finally pressed.2. Tofu has a nutritional value
Tofu is a source of high-value protein (soya contains all the exogenous amino acids that must be supplied with food) and unsaturated fatty acids, including alpha-linolenic acid (ALA), which is beneficial for the body. In addition to the nutrients, tofu is rich in important minerals (calcium, phosphorus, potassium and iron) and vitamins, especially those in group B. It is also a low-calorie product in 100 g. It contains only 80 kcal. Moreover, it does not contain cholesterol, which is important for people with a dysfunctional lipid economy.3. Types of tofu
Natural tofu has a spongy consistency and a neutral taste. Depending on the water content, the degree of softness may vary. The soft variety is used for soups, but the hard variety is suitable for frying, grilling and baking. It is a good substitute for meat, especially poultry.4. The recipe for the sauce à la bolognese
Ingredients: 2 tablespoons of natural tofu, 2 glasses of tomato paste, 2 cups of medium onion, 2 toothed garlic, 5 teaspoon of soy sauce, 2 teasps of olive oil, 1 table of clone syrup, 1 teasp of smoked pepper, 1⁄2 teaspel of dried basil, salt and pepper to taste.5. Tempeh origin and production
Tempeh is a product originating in Indonesia. The first information about it can be found in Serat Centhini (1815), which describes Javanese culture. Tempeh was originally produced only in Asia, but over time it began to be produced also in the United States and Europe. In Poland it appeared relatively recently and is not yet very widespread.6. Tempeh nutritional value
Tempeh is a high-nutrient product. It is high in protein (20 g per 100 g of product), making it a good plant source in vegetarian and vegan diets. It also provides substantial amounts of gut-regulating dietary fiber. In addition, it contains valuable minerals and vitamins, including iron and vitamin B, which is important for people who restrict or eliminate meat consumption.7. The prescription for the temperate gulash
Ingredients: 2 tablespoons of tempeh, two large onions, ?? 2 toothpastes of garlic,?? 6 cups of sweet peppers or mushrooms,8. Seitan origin and manufacture
Seitan comes from Asian cuisine, as tofu was originally popular among Buddhist monks. It was prepared as early as the 6th century, but the name was coined much later by the Japanese creator of the diet and macrobiotic philosophy George Ohsawa. Seitan is a combination of two Japanese words sei, translated as made with and tan from tanpak meaning wheat.9. Seitan has a nutritional value
As previously mentioned, seitan is mainly protein (up to 75 g in 100 g of dry product). This is significantly higher than the amount of this ingredient in other meat substitutes. The carbohydrate content of seatan is low and the fat is only 2%. Among the mineral ingredients, iron and calcium are the most prominent. This product will be a good source of their particular veganity, since they exclude wheat and meat from the diet. However, it should be emphasized that seitan isn't suitable for everyone.10. Methods of use of seitan
Because of its structure and consistency, seitan is a popular meat substitute. It can be prepared in many ways. It is suitable for frying, marinating, baking, grilling. It may be an ingredient in soups, sauces, gourmets, pastries, wrappers, sausages, burgers, and as a meal replacement.11. A prescription for wrapping with a seitan
Ingredients: 150 g of citrus seeds, 2 tortillas, 2 peppers, 10 cocktail tomatoes, a small green cucumber, two handfuls of groats, ?? 2 tablespoons of hummus, 1 teaspoon of rapeseed oil,?? 1 table of soy sauce, 1⁄2 tablespice of gyros spice,?? 1⁄2 cups of thick natural yogurt,?? 2 spoons of mayonnaise,?? two toothes of garlic, salt and pepper to taste.12. Summary
The products mentioned above can be a valuable alternative to meat. They are a good source not only of protein, but also of other ingredients affecting health.
