Seitan: general characteristics
Seitan is a food protein that is obtained from the gluten of wheat or other cereals. The traditional recipe for seitan provides for the extraction of gluten from wheat flour: just add hot water to the flour and knead vigorously, putting more water and season with soy sauce, kombu seaweed and other flavorings that are part of Japanese cuisine. Let stand for about ten minutes to soak and repeat the action. The mixture should be put in a colander and then be subjected to washing to do, however, is with hot water then with cold water. The last washing should be done in cold water. The process is used to clean the mass obtained from starch layers and then extract the protein part of the grains. The appearance of seitan is similar to meat, whereas its flavor is more delicate and softer consistency. The latter varies according to whether it is a type of seitan produced by hand or produced by the industries.
Seitan has oriental origins and is a widely used in the Japanese culinary tradition food initially spread like the Zen discipline food under the name kofu, whose meaning is "wheat gluten." Inventing this food were Buddhist monks but the word seitan instead was introduced by the expert macrobiotic George Osawa: the expert considered this appropriate name because the etymology of the word is this: "you are" means "you" while "tan" means "protein" and is the perfect food, then the right to replace the meat because it does not pollute and is available to everyone.
The shape of the dough obtained from the processing to extract the gluten can be different depending on the preferences: in fact, the gluten dough can be worked to give it the form of steak, sausage, cuts for stews and other desired shapes, while spices give the product the more delicate flavors or decided. One of the features of seitan is to have nutritional properties inferior to the meat and, except for celiac disease or gluten intolerance, is highly digestible and easily absorbed by the body as lysine, a limiting amino acid of wheat is present in low patient dose. Those vegans and vegetarians need to necessarily get protein from other sources because the seitan, in addition to the low amounts of lysine, B12 contains little protein found only in meat.
So seitan offers an alternative protein intake, not only for vegetarians but also for those who have to reduce your intake of animal fats. Currently seitan is a popular food in our country and you can easily find in most supermarkets, even in non-organic, at affordable prices, and is also commonly used in many vegetarian restaurants that are starting to spread on throughout the peninsula.
Seitan: properties and benefits
Seitan is a food from the high nutritional properties that make it comparable to the animal meat and is ideal as food for vegans and vegetarians, although deficient in lysine and threonine, two essential amino acids, and vitamin B12 and iron, which can be integrated with the intake of vegetables or other foods. Also high digestive properties, and it is therefore particularly suitable for those suffering from digestive problems. very positive of seitan is its composition completely free of cholesterol and saturated fats that make preventive action in degenerative disease and lowers cholesterol levels, circulatory problems, hypertension.
Seitan is a food rich in protein and, therefore, suitable to be included in the vegan and vegetarian diet, they need to take alternative sources to assimilate these precious substances. One of the great benefits of seitan is undoubtedly to be absolutely bereft of both saturated fat, such as arachidonic acid, both of cholesterol and thus can be taken by those suffering from cholesterol, or should limit the consumption of fats, thus providing an important best organic alternative for patients suffering from cardiovascular diseases and metabolic disorders.
Another benefit provided by seitan is to not have a very high caloric intake: in fact, one hundred grams of seitan contain about 170 calories, so it's very useful to be included in weight loss diets and is also easily digestible. Unfortunately, as the seitan is deficient in threonine and silesia, two basic amino acids, it is necessary to compensate for proteins in other ways, perhaps by consuming many vegetables, and the same also applies to the lack of iron and vitamin B12.
Seitan: nutritional values and calories
100 g of seitan contain 165 k cal.
For every 100 g of this product, we have:
Fat 1.9 g
Saturated fat 0.3 g
Polyunsaturated fatty acids 0.8 g
0.2 g monounsaturated fat
Cholesterol 0 mg
14 g carbohydrates
dietary fiber 0.6 g
0 g sugar
Protein 75 g
Calcium 142 mg
Iron 5.3 mg
Magnesium 25 mg
Potassium 100 mg
Sodium 29 mg
Seitan: all uses
Seitan can prepare many recipes and even inventing new thanks to its versatility. Similar in appearance to the meat, elastic and a delicate flavor, seitan is suitable for the preparation of roast dishes, meatballs, burgers, steaks and much more, just as if it were meat. For a fast preparation is advisable to buy seitan already available commercially, and prepare it according to the recipe to be executed, for example, to make it roasted, it should be left whole, or, if you prefer to do it boiled, put it in water flavored with soy sauce , kombu seaweed, salt, ginger or other spices for about 20 minutes and, if forward, it can also keep in the fridge ready for cutting into slices, diced, for salad or in any other way.
A fast and very tasty recipe is that of scallops seitan: breaded seitan with flour, blow it up in a pan and then sprinkle with lemon. By evaporating the liquid, add the olives. Or you can make a good sauce with seitan: chop together with the carrot, celery and onion, put in a pan with a little 'oil and within minutes the sauce is ready. Another quick and easy recipe are dumplings seitan, to which you can add veggies, raisins and bread crumbs. And yet, stewed seitan, seitan medallions, or simply slices past the grill, they offer a new way to eat healthy and fat-free but with taste.
Seitan: contraindications and side effects
Although many people think that the seitan does not have contraindications because absolutely plant, it is not so, and this food can not be taken by all in certain cases. Contraindications on seitan consumption are mainly two and involve two different diseases. The first concerns those who suffer from celiac disease, because seitan is a concentration of gluten in the pure state, since it is obtained after extraction of the latter from the wheat. So even in the presence of a common allergy or intolerance to gluten should be avoided to consume this food if you do not want to take any risks to health. The other downside concerns among people with diabetes, because the seitan has a high glycemic index. Other contraindications of seitan may also occur in patients with irritable bowel syndrome and other gastroenterological conditions. Always consult your doctor in case of doubt on the assumption of seitan.
