All About Soya...
Soya beans are the only vegetable protein to contain all essential amino acids, making them important for vegetarians. They're high in calcium, low in saturated fats, and cholesterol-free. In addition Soya contains phytoestrogens – substances that have hormone balancing properties.
Soya foods have been a staple part of the Asian diet for over 4,000 years but have only been widely consumed in Western countries since the 1960s. There is a big difference between traditional Asian Soya foods and Western style Soya foods. Asian foods are made from traditional processes, such as fermentation and precipitation. Most western Soya foods are industrially created Soya isolates that have most of the fibre removed and are processed to make textured vegetable protein (with added chemical flavours), flavour enhancers in soups and sauces (as hydrolysed vegetable protein), ‘bacon rashers’ and added to many processed foods.
Health benefits of the traditional forms of Soya are well known but industrially created Soya isolates have only really been around for a few decades. For this reason it is recommended to include the less processed traditional forms of Soya in the diet such as soy sauce, tamari, miso, natto, tempeh, tofu and Soya milk. The following provides a brief overview and hopefully a little inspiration!
Soy sauce
No oriental dish is complete without some form of soy (or Soya) sauce. Fermenting Soya beans with cracked roasted wheat, salt and water for a year makes true soy sauce, called shoyu. Much of the product available in supermarkets is not true soy sauce but is made by chemical hydrolysis from defatted Soya flour, caramel colouring, and corn syrup without any fermentation process.
Tamari is a form of Soy sauce made without wheat – a great alternative for those on a wheat or gluten free diet.
Miso
Miso is a fermented condiment made from Soya beans, grain (rice or barley), salt and water; it's the basis of Japanese miso soup and is widely used in Asian cooking. Miso production involves steaming polished rice, which is then left to ferment. Miso varies widely in flavour, colour, texture and aroma. It's used to give flavour to soups, stews, casseroles and sauces.
Tempeh
Tempeh is a fermented Soya bean paste with a chewy texture and distinctive flavour, and can be used as a meat substitute in recipes. It may be deep-fried, shallow-fried, baked or steamed.
Tofu
Tofu is Soya bean curd made from coagulated Soya milk. It's sometimes known as Soya cheese, and is sold as blocks packaged in water. It can be bought as silken tofu, which is soft and creamy in texture, or as a denser, firmer version. The firmer kind may also be purchased smoked or marinated. Tofu tends be fairly bland tasting and is best used in recipes where flavour is imparted by other elements in the dish, which makes it a very flexible ingredient. Firm tofu may be marinated, fried, stir-fried, deep-fried, sautéed, diced and added to salads or casseroles. Silken tofu can be used for dips, spreads, smoothies, sauces and sweet dishes. As well as having a high protein content, tofu also contains calcium, iron, and vitamins B1, B2 and B3.
Soya dairy alternatives
Soya milk is an alternative to dairy milk and is widely available in supermarkets and health food stores. Compared to full fat cow's milk, Soya milk has a lower fat content, a lower proportion of saturated fat, and no cholesterol. It's low in carbohydrate and provides a good source of protein. Some brands may be fortified with calcium or vitamins. Soya milk provides an alternative to dairy milk for people with cow's milk protein and lactose intolerance. Soya oil and margarine are also available, as an alternative to butter.
Mycoprotein (or Quorn)
Mycoprotein, often sold as Quorn, is not a Soya product, but a food made from a fermented fungus. It is textured to resemble meat and sliced, diced or shredded. Mycoprotein is a source of protein, fibre, biotin, iron and zinc, and is low in saturated fats. Mycoprotein is potentially a very useful food item for vegetarians, as it's available in many forms (chunks, mince, ready-meals) and can be incorporated into many recipes.
Textured vegetable protein
Textured vegetable protein (TVP) is Soya flour that's been processed and dried. A substance with a sponge-like texture, TVP is available either cut into small chunks or ground into granules which resemble minced beef, and can be flavoured to resemble meat. It's prepared simply by mixing with water or stock and leaving to stand for a few minutes, after which it may be incorporated into recipes as a meat substitute. Soya protein is also available incorporated into vegetarian burgers, sausages, and canned foods. As well as being a good source of fibre and high-quality protein, TVP is fortified with vitamin B12.
