Have a lot of new gardening projects to undertake and so decided to look for ideas for increasing protein intake. Have always been put off making seitan as it seemed quite a long process, have adapted an ancient Japanese recipe to create this Vegan pork. Have not eaten meat for many decades and was surprised at the meaty smell wafting through the kitchen. It tasted really good and the lemon creme fraiche is so light and delicate and great chilled. My dogs loved eating the pork too. For anyone interested please find the nutritional info and recipe below:
Vegan pork (Seitan) is 100 to 120 calories per 3-ounce serving. Seitan is a low-energy-dense food, which means it has few calories compared to its serving size. The Centers for Disease Control and Prevention says filling your diet with more foods low in energy density, like seitan, is a healthy and easy way to manage weight because it satisfies hunger on fewer calories.
Although seitan is made from wheat, it is low in carbs and high in protein. A 3-ounce portion of seitan contains 2.5 to 4 grams of carbs, 1 to 2 grams of fiber, 0 to 2 grams of fat and 21 grams of protein. The publication “Dietary Guidelines for Americans, 2010” says that including alternative sources of protein in place of your usual meat and chicken can help improve the nutritional quality of your diet by providing nutrients that promote health. Seitan is low in fat, has no saturated fat and provides a source of fiber, making it a good choice for heart health. So, instead of making your usual beef stew for dinner, try stew with seitan.
To make this recipe you will need:
A Steamer or Saucepan
Non-Stick Frying Pan
1 Cup of Vital Wheat Gluten
1 Cup of Filtered Water
2 Tbsp Soy Sauce
2 Tbsp Nutritional Yeast & Black Pepper to taste
1 Clove of Garlic (Minced or finely grated)
Add everything to a large mixing bowl except the Wheat Gluten, stir together then add the Wheat Gluten. Shape into 4 steak sized pieces 1/2″ thick. Fry in a little sunflower oil in a non stick pan until golden. When golden add to a pan of boiling water and simmer for 20-30 mins until soft. Take out and allow to cool. Coat in flour, then fry and serve when golden.
Steam your sweet potatoes or boil, remove skins and shape into balls. Cut a piece of Nori in half and cut slivers to decorate the potato.
Lemon Creme Fraiche:
Add half a pack of firm Tofu to your blender and then add the juice of one lemon, 2 tbsps Olive/Flax Oil, 2 Tbsps Filtered Water, Sea Salt, 2 Tbsps Agave or Sugar. Blend until smooth.