Healthy and happy with proteins
Discover the forgotten benefits of proteins for your health, vitality, figure, happiness, beauty, skin, fertility, hormones, brain, sex life, heart, nails, hair, etc.
Authentic seitan
super food AND powerful protein champion Bart Maes, Chantal Voets & Serge Restiau
Serge Bart maes Chantal Voets Restiau Bart Maes, organic vegetarian and co-founder of Amanprana, has read more than seven hundred books on nutrition, lifestyle diseases and diet. He has taken part in many food conferences and written articles about nutrition and vitality in Belgium and abroad. Bart believes strongly in Hippocrates’ axiom: ‘Let food be thy medicine and medicine be thy food’ and thinks that refined, highly processed foods and toxic exposure are the most important causes of our lifestyle diseases. Chantal Voets s a pure vegetarian mother of two lovely daughters, chef at Noble-House and co-founder of Amanprana. Her passions are cooking and lovingly preparing food. She is an expert in Ayurvedic cooking, macrobiotics, raw food and vegan cooking. Chantal has a column with serene vitality recipes and uses this knowledge during her vegetarian cooking lessons. Chantal is a genuine ‘world citizen’: her many travels, passion for good food and search for exciting flavours and veggie dishes have taught her a lot about all sorts of products and flavours. Something that you will certainly notice in her recipes! With this book – and everything she does regarding food – she wants to draw back the curtain on the organic world for the general public . Organic and vegetarian food can be very exuberant, with a clear nod to a vegetable future! ‘To bring about change you must begin with yourself.’ The Dalai Lama
Fan of vegetarian superfood, father of a gorgeous daughter and two cool boys, chef at Bertyn and aikido practitioner. ‘Just taste this’, said my grandfather, as he popped open a pea pod. The morning dew from the vegetable garden and the taste of a freshly picked pea – that’s where it all started. Soon after that, I nearly poisoned the poor man with a pudding made from mustard and lemonade. My very first recipe! After several years at hotel school, I was selected for an internship in Switzerland, which I completed successfully and with pleasure. My many wanderings and a never-ending study of both food and spirituality have led me to the understanding that you are what you eat. It may be an enormous cliché, but it also happens to be true (like very many clichés). As Henri-Paul Pellaprat (author of L’Art culinaire moderne, the bible of classic French cuisine) once said: ‘Cooking is an art and you practise an art with your heart and soul’. These words sum up exactly how I feel in a kitchen. Now that everyone is slowly becoming aware that an animal-free diet is the solution to many global problems, I am delighted to be a contributor to this inspiring cookbook. May your path be filled with sunshine! Serge Restiau Seitan master and aikido practitioner
Foreword This book has succeeded in collating all the recent information on proteins in relation to health. Many will be pleasantly surprised by the new views it expresses! Everyone who wants to be healthy, beautiful and slim will benefit from this book. Recreational sportsmen and women and even professional footballers, cyclists and marathon runners etc., will also benefit. As soon as you understand the principle – and it really is not that difficult – you will ask yourself why you never knew this before. Why hesitate any longer, if you can make yourself slimmer, healthier and give yourself more vitality at record speed? Enrich your knowledge with this elementary book on proteins and start your culinary voyage towards good health and an ideal weight. I promise that you will not be disappointed. This book will open up a whole new world to you… Patrick Geryl
Author of various books including: Slank en Gezond - Door juiste voedsel combinaties en het fruit-groentendieet (Slim and Healthy - Through the right combinations of food and the fruit-vegetable diet), Topprestaties door juiste voeding (Top Performances with the Right Food), Vitaal door het leven (Live Life with Vitality), Alleen de natuur geneest (Only Nature Heals).
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This book, which came out in 535 AD, is the first publication mentioning wheat gluten, and this under the current name “min chin�. Wheat gluten was frequently used by Buddhists in China instead of meat.
CONTENTS oreword by Patrick Geryl F 5 Part 1: Proteins and amino acids Why are proteins important for your health? 10 How many proteins do you need? 16 The value of a number of amino acids in brief 17 Amino acids for your brain 19 Amino acids for a strong immune system 21 Amino acids for a strong heart 22 Amino acids, sex and fertility 22 Amino acids and detoxification 24 Protein diet for improved health and a slim figure 26 Power training and proteins 28 Degussa and its chemical protein 30 Amino acid supplements... yes or no? 31 Part 2 Seitan as a protein champion Authentic seitan as super food and a protein champion 34 Comparative table of protein compositions 36 Protein champion seitan beats whey and 38 soya proteins for bodybuilders The various meat and fish substitutes: a summary 41 Protein champion seitan compared to 43 vegetable protein sources Protein champion seitan compared to meat 44 Protein champion seitan compared to fish 44 Seitan, super food and protein champion, as a 46 healthy alternative to meat and fish Twenty benefits of authentic seitan 47 Gluten intolerance: myth and hype 48 Part 3 Recipes with seitan Foreword by Chantal Voets 52 Recipes with authentic seitan 54 Part 4 Appendices The products we used in our recipes 146 Definition of organic farming according to IFOAM 147 The 22 amino acids and how they work 150 Reading list 162 Index of recipes 163 Are tofu and soya healthy? An American fable 164
In 1836 French scientist Bouchardat discovered that gluten was good for diabetics, who had to avoid starch and carbohydrates. In addition, gluten stimulated the bowel movement for a smooth transit in diabetics.
“Proteins are important for your overall health, not just for your muscles.�
Proteins and amino acids Why are proteins important for your health? Proteins are essential to healthy living for several reasons. Proteins make up the largest part of the dry matter in your body. Vitamins and minerals only constitute 1.5% of the dry building materials in your body, whereas proteins, on the other hand, constitute at least 60%. Proteins are found in your skin, nails, bones, organs and muscles, but also in your enzymes, hormones, eggs and sperm. Cells are replaced every day by new ones, and proteins constitute the most important building blocks. This shows how important proteins are for your health. 60 billion cells are working with proteins 24/7. An amazing number! This occurs individually in the power station (the mitochondrion) of every cell. These 60 billion power stations need proteins to do their work. If you have a shortage of proteins, some of these power stations are forced to shut down. Depending on the duration and the extent of the shortages, they can result in serious health problems. Enough complete proteins are needed for cells to work optimally. Every protein has a specific function. Just as there are different vitamins, each with their own individual functions, so there are also different proteins. Proteins for the skin are not the same as proteins for the muscles. And you need other proteins for your hormones. Your body needs to be fed a whole range of proteins every day.
What is the difference between proteins and amino acids? Proteins are, in fact, a structured group of amino acids, comprising of carbon, hydrogen, nitrogen and oxygen. The human body needs 22 amino acids, from which it can create 100,000 different proteins. You can compare this to letters and words: with 26 letters you can make an endless number of words. The 22 amino acids have so many possible combinations that you can produce a multitude of proteins. Protein molecules are held together by peptide bonds. A peptide is like a necklace, to which the amino acids attach. Proteins may consist of one, two or three peptides. A protein molecule may contain 1,000 specific amino acids in a certain order and form. Some amino acids are also made up of sulphur or phosphorus.
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Fig. 1 A protein is a collection of amino acids
This allows your body to make keratin proteins for your hair, nails and skin. The proteins for your eyes contain other amino acids than those for your skin, etc. Different protein formations are formed for different bodily functions. The number of amino acids, the location of every amino acid in the protein and the types of amino acids your body combines will determine what bodily function the resulting protein will perform. What are essential amino acids? Plants are able to manufacture amino acids from carbon dioxide, water and nitrate in the soil. Animals, and therefore also people, must obtain amino acids from what they eat. There are about 500 known types of amino acids, but only 22 are important for humans. Of these 22 amino acids, nine are essential and one is semi-essential (for premature babies and growing toddlers). ‘Essential’ means you need to get the amino acids from your food because you can’t make them yourself and because deficiencies in the various essential amino acids cause health problems. The premise that animal proteins are more complete than vegetable proteins has been undermined by various studies. Vegetable proteins are first-class proteins. What are complete proteins? Proteins are called ‘complete’ if they contain an adequate proportion of all 9 of the essential amino acids. Your body is, in fact, unable to store amino acids in reserve. But it can recover amino acids (catabolism) to make other proteins at a later stage. A constant supply of essential amino acids is therefore required. Variation in food, with a lot of proteins, is just as important as a variation in minerals, vitamins, antioxidants and fatty acids, etc. One-sided nutrition results in deficiencies in vital substances.
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How are proteins digested and absorbed? Proteins are partially ground in the mouth and surrounded by salivary enzymes. For vegetable or animal proteins, the real work begins in your stomach. The proteins remain in the very acidic chyme for an average of two to four hours and are reduced to smaller particles, partly with the help of the digestive enzyme pepsin. They are then further reduced into separate amino acids in your small intestine. The amino acids then find their way through your intestinal wall to your blood and liver, which your body again uses to make various proteins. Any excess will be used by your body as energy or stored as fat. The waste product nitrogen is left over and transported by your liver, as urea, to your kidneys. Together with water and salt, your kidneys discharge the urea, with your urine, from your body. A few amino acids are also excreted through perspiration. Sufficient essential amino acids are required for at least 600 enzymatic reactions in your body There can be no life without enzymes, because they set certain reactions in motion in your body. They play a significant role in specific functions, including the digestion and absorption of your food and the burning of fat, etc. Likewise, there can be no energy or vitality without sufficient essential amino acids. Your body can only make enzymes if it has the most important building blocks available‌.proteins! Proteins are required as a catalyst to get energy and strength from food. There can be no ATP processes without proteins. ATP (adenosine triphosphate) is the fuel that enables your body and muscles to function. Bones and muscles are activated and taxed by movement or power training. In order for this to occur easily, ATP causes, for example, your muscles to contract, transports nerve impulses and activates a range of other energy processes. Food and oxygen are at its foundations. Sufficient essential amino acids are required for the many hormones and neurotransmitters Hormones are your metabolism’s activators. They stimulate your enzymes, enable your bones and muscles to grow and ensure that you are happy or sad. There can be no hormones without sufficient and varied proteins. Cells are small: 100 can fit in 1 millimetre.
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Proteins ensure that communication occurs between your 60 billion cells. Without proteins there is no insulin or glucagon and your pancreas will not function properly; in other words, will result in bad blood sugar levels. Without sufficient essential amino acids there can be no serotonin, a neurotransmitter that is responsible for your mood, sleep, sexual activity, self-confidence, emotions and appetite. Melatonin, which influences your sleep-wake rhythm, is another hormone dependent on amino acids. A melatonin deficiency causes sleep disorders. And we could keep going‌. your hydration and fluid balance are also closely regulated with the help of proteins. Sufficient amino acids are required to deliver top performance Adrenaline is required in order to excel. This hormone is also formed from proteins. Adrenaline is responsible for the flight-or-fight response but also extra alertness, better blood circulation and a greater supply of oxygen to your muscles. Without proteins there can be no growth hormones and you will have no endurance or strength. Power training builds your muscles and makes your heart, lungs and bones stronger and larger. Various proteins are required for this growth, as the building blocks to make the muscle and bone cells. Proteins are also required to enable efficient fat burning. After all, elite athletes want the best possible bodies to offer the strongest possible competition‌ And no sex hormones either without sufficient essential amino acids Sex hormones, such as oestrogen, testosterone and progesterone, all require different proteins. Shortages in various amino acids lead to a lack of sex drive and passion. And who wants that? Your body requires essential amino acids to transport oxygen and nutrients Our muscles are fed oxygen by the iron-containing protein myoglobin. Red blood cells contain the iron-containing protein haemoglobin and transport oxygen to all your cells. Every second, 2 million red blood cells are created with their specific proteins! Without sufficient essential amino acids you will have no immune system. The anti-bodies that your body makes against intruders, such as bacteria and viruses, comprise different proteins.
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Seitan
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“Seitan comes from the Japanese ‘Sei’ (made of) and ‘Tan’ (proteins)”
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Authentic seitan as A super food and protein champion Seitan comes from the Japanese sei, which means ‘are made of’, and tan (as in tanpaku), which means ‘proteins’. Freely translated, it thus becomes ‘made of proteins’. In China and Japan of a thousand years ago, it was mainly the Zen Buddhists who prepared seitan as a meat replacement. Animals were, after all, very scarce on islands like Japan. The Buddhists looked for and found other sources of protein, such as seitan. In their book Cooking with Seitan, Barbara and Leonard Jacobs write: ‘Seitan was important in the lives of the vegetarian monks in China, Russian wheat farmers, farmers in South-East Asia and for the Mormons. People, who traditionally ate wheat, discovered a way to extract proteins from wheat and made a type of seitan.’ Seitan is usually made from wheat or spelt flour. The proteins in seitan are therefore derived from wheat or spelt. Many people simply call seitan ‘vegetarian meat’ or use the English term wheatmeat. Nowadays, seitan is still popular in the Far East, but the complete protein champion is also gradually gaining ground here. And rightly so. In the Chinese kitchen seitan is called Mian juin (mien chin or mien ching). The strictly vegan Buddhist Mahayana monks are fervent seitan users. The general Chinese population often eat seitan for breakfast, with a boiled rice porridge (congee). And nowadays, in Chinese and Vietnamese restaurants, you will sometimes come across the dish ‘mock duck’ or ‘mock chicken’ on the menu: an animal-friendly and healthier alternative to duck or chicken that is made from seitan. This dish is extremely tasty with peanuts and mushrooms! In the Japanese kitchen seitan is often referred to by the word fu, which means gluten. It was actually the Japanese philosopher George Ohsawa (1893-1966) who brought bio-seitan to the West in the early 1960s. He wanted to introduce us to a healthier way of cooking and eating. To many, the name George Ohsawa is synonymous with macrobiotics. George Ohsawa In the Vietnamese kitchen seitan is usually known as mi cang or mi can, which is also a reference to wheat gluten. Combined with tofu, seitan was part of Vietnamese Buddhist cuisine, which, incidentally, was also greatly influenced by China.
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In the vegetarian and vegan kitchens we eat seitan as a protein champion and as a fish and meat substitute. Many vegetarians and vegans prefer bioseitan to tofu, quorn or tempeh, because it has a delicious, juicy structure (bite) and contains significantly less fat. In the healthy kitchen organic, authentic seitan is now the healthy alternative to meat and fish. It contains complete proteins and is low in fat. Additionally, seitan contains, on average, twice as many proteins as fish and meat. Seitan does not have the disadvantages of meat and fish, such as contamination with pesticides, hormones, antibiotics, purines (uric acid), cholesterol and saturated fats. Scampi, salmon and tuna are not healthy alternatives for meat, in view of the fact that they also contain mercury, PCBs or heavy metals. In the ethical kitchen seitan is welcome as part of a conscious decision to omit meat and fish from the diet, which is better for the environment, animals and people. Eating less meat and farmed fish helps counteract global warming and gives our oceans a chance to breathe. As a result, our planet will be less polluted and better able to maintain a proper equilibrium. Overfishing is an extremely serious problem, one which we can all do something about. How? By eating less (or no) fish, such as scampi or tuna… How is authentic seitan turned into a super food? The grains of wheat or spelt, which are the basis for seitan, are ground, mixed with water and kneaded into dough. This dough is then rinsed several times in hot and cold water. In this way, it is primarily the proteins that remain. This protein-rich dough, with a very elastic consistency, is portioned into balls and the seitan is then boiled in a bouillon, based on a traditional soya sauce. The structure or bite is very similar to that of meat, which makes seitan a perfect meat and fish substitute. You can justifiably call seitan a ‘super food’, because it is ideal for everyone wanting to lose weight responsibly, for athletes wanting to grow muscles and for everyone wanting to eat healthily. In organic shops or good supermarkets you will find authentic seitan in blocks, discs or ‘tops’, often in a delicious, traditional soya sauce or other sauces. Only buy seitan that has been made authentically and that is not based on wheat gluten.
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Avoid seitan based on wheat gluten The basic ingredient of inferior seitan is wheat gluten or spelt gluten. These are ready-made powders, not healthy food. We are definitely not fans of seitan based on wheat or spelt gluten isolates! What is the point of putting your faith in inferior, refined gluten isolates? Seitan made from ready-made gluten is tough and rubbery, and not worthy of the name ‘seitan’. Authentic seitan is made from a complete basic product, the flour of wheat or spelt grains. We don’t want anything else! According to the book by Susan Kleiner and Maggie GreenwoodRobinson, Power Eating. Build Muscle, Increase Energy and Cut Fat: ‘It is always better to obtain your nutrients from unrefined, complete foods. The nutrients present work synergistically and thus improve your health.’ Authentic seitan contains entire and complete proteins, just as nature intended them.
Comparative table of protein compositions The nutritional value and quality of seitan depends on the basic ingredient: spelt, wheat or other protein-rich sources. Wheat was known in prehistoric times. The oldest grains date from 6,750 BC and were discovered during excavations in Iraq, in the area known as the Fertile Crescent . Wheat contains many nutrients: 1.5 to 2% minerals, vitamin E, the vitamin B-complex and several others. Wheat also has a low water content and is easily transported and stored. This has resulted in more than 35% of the world population living off wheat! Spelt is a heritage wheat (das Urgetreide) that nowadays is very well known in Germany, Austria and Switzerland. The success of spelt in Germany is largely due to the influence of Hildegard von Bingen (10981179). Hildegard von Bingen said of spelt: ‘Spelt is the best grain. It contains sufficient fatty substances, is robust and easier to digest than all other grain types. It makes people’s souls happy and full of serenity. No matter how people eat spelt, whether as bread or prepared in other ways, it still tastes good and sweet.’ After the Middle Ages, spelt was superseded by regular wheat, because wheat has a higher yield. However, spelt has regained its popularity during recent decades. Authentic seitan is made from ‘Manitoba’ heritage wheat or from ‘Oberkulmer Rotkorn’ heritage wheat.
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Seitan is the protein champion Amino acids in mg per 100 kcal
Amino acids
Seitan Seitan Tofu Salmon Cod Chicken Beef Whey Wheat Spelt Fillet Powder
Semi-essential arginine 861 817 449 557 894 970 1015 461 Essential phenylalanine 1298 1128 305 369 574 610 671 640 histidine 503 461 150 229 284 514 579 361 isoleucine 930 854 287 422 670 743 765 1244 * leucine 1718 1580 458 724 1188 1230 1323 2038 * lysine 430 411 375 848 1402 1359 1478 1676 methionine 385 339 83 378 561 497 477 476 threonine 631 578 228 438 639 685 738 1153 tryptophan 199 192 76 98 136 198 169 430 valine 989 925 292 482 717 782 802 1138 *
Total essential and semiessential 7944 7285 2703 4545 7065 7588 8017 9617 Other alanine 641 591 251 573 853 910 961 984 asparagine acid + asparagine 818 775 695 904 1477 1429 1506 2546 Cyste誰ne + cysteine 493 423 81 120 172 179 196 553 glutamic acid +glutamine 8964 7805 1109 1306 2281 2203 2551 3569 glycine 816 438 247 463 624 698 717 346 proline 3077 2743 297 317 448 566 630 1230 serine 1137 1011 291 363 616 589 624 984 tyrosine 838 750 234 330 536 517 584 592 Total amino acids 24728 21821 5908 8921 14072 14679 15786 20421 % absorbability of amino acids 95% 95% 94% 95% 80%
91% 92% 95%
SGS Laboratory Antwerp: dated: 29.1.2013 * Whey powder: Twinlab, 100% whey protein fuel (enriched with L-leucine, L-valine and L-isoleucine).
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“Seitan, in itself, fulfils all that nature demands from a sustainable and complete food. It is non-acid forming and non-fermenting.�
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FOREWORD TO THE RECIPES Honest, healthy food Healthy food is something that people should be entitled to. Everybody must be able to eat healthily; it should not be a luxury reserved for ‘the happy few’. Your life can be drastically changed by what you eat. It is a huge cliché but nonetheless true: ‘you are what you eat’. What you chew every day, what you swallow, morning, noon and night – and maybe in between – has to nourish your body and soul. It should not diminish you. Honest, healthy food is food grown with love, food that is unadulterated, food that is simple to prepare. Recipes for this kind of food are featured in our first, authentic cookery book (sorry, we can’t help being a little bit proud of ourselves!). Generally intended for four people, unless otherwise specified, these simple recipes are designed to be used for everyday meals, using honest organic produce. Another point in their favour is the way they help and encourage you to rustle up exciting vegetarian meals on a more regular basis. But why all the fuss about eating less meat and becoming more vegetarian? Giving up meat once in a while is clearly good not only for your health, but also for animal welfare, your fellow human beings and the environment. These are sufficient reasons. There is little doubt that 1.3 billion cattle, 0.9 billion pigs, 1.8 billion sheep and goats and 14.1 billion chickens leave a heavy carbon footprint on the world. Meat production is, in general, more environmentally unfriendly than growing crops. Since animal husbandry requires huge amounts of land, gargantuan amounts of water and massive volumes of energy, it is a major cause of worldwide deforestation, soil erosion, greenhouse gas-induced climate changes, eutrophication, acidification, water pollution and the loss of biodiversity. (Source: vzw EVA – Ethisch Vegetarisch Alternatief - Ethical Vegetarian Alternative) I am not trying to horrify you, but the picture is really quite grim. For example, a Swedish report on the sustainable use of water says that we have to be more sparing with our drinking water; otherwise there is a real chance of it being in short supply by 2050. The seriousness of the water shortage issue is obviously linked to the increase in the size of the world population, but there would be enough water available for everyone, if only we were all willing to reduce our meat consumption and use the world’s resources more intelligently. The farming industry is the heaviest consumer of water. We, as individuals, drink much less water than the amount used by farmers. Meat and other animals require 10 times more water than crops. So it’s a question of: go veggie or go hungry!
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And why not? Vegetarians generally eat less fat, and have less risk of cardiovascular disease, diabetes, obesity and cancer. The less meat you eat and the less fish you eat, the fewer harmful substances you absorb from the environment. If you still fancy a bit of meat or fish from time to time, then opt for organically reared products, as these are still better for your health, animal welfare and Mother Nature. If you are going to go veggie, then do it with seitan. We are big fans of this alternative to meat, which as well as being texturally similar is also incredibly tasty. Based on wheat or spelt grain, low-fat seitan also contains twice as much full protein as meat or fish. Seitan is your partner in crime for varied, healthy, vegetarian dishes. You will be able to surprise even the most dedicated meat eater! And the seasoned vegetarian as well … Seitan may be a healthy, tasty and versatile product, but it is also locked in a never-ending competition with that other mighty meat substitute: tofu. And that is a bit unfair. Traditionally fermented soya is certainly good for you (more vitamin B and K, more antioxidants, less intestinal problems, less flatulence and less chance of bloating), but a few notes of caution need to be sounded about tofu and the other tofu-based foods now available in shops (see p 164). And what about GMOs: genetically modified organisms? About 70% of the world’s soya is genetically modified. The last word has not yet been written on this subject, but we agree with a great many organic organisations and nature associations that rather than being socially responsible, GMOcontaining soya may actually result in more soya intolerance and allergies, as well as containing a high level of toxic herbicides (glyphosate) and oestrogen-like substances (which is bad news for women eager to become pregnant and also for men, who will have to contend with lower levels of testosterone levels). What’s more, GMO-soya is less rich in protein. People keen on pushing aside their piece of meat or fish would be better off tempering their enthusiasm for the increasingly popular tofu and other tofu-based foodstuffs. Soya is not a miracle product. Obviously, it can have a place in your daily regime, but in moderation and as part of a varied diet. Just as with seitan! Believe me, you won’t regret it! Chantal Voets
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CRISPY CARIBBEAN FRIED SPELT SEITAN Sprinkling of culinary exoticism!
For 2 people
Cook the rice in boiling water. Drain the spelt seitan sufficiently and pat the slices dry with kitchen paper; otherwise the moisture will repel the maize paste. Take two deep dishes. Use one to make a thick paste with two full tablespoons of maize starch, two level tablespoons of coconut flour and 60 millilitres of water. Sprinkle the grated coconut into the other plate. Coat the seitan with the maize paste, making sure that both sides are covered with a thick layer. Next, dip the slices in the grated coconut and fry them in a mixture of 3/4 coconut oil and 1/4 red palm oil. Meanwhile, peel the banana and cut it in half lengthwise. Peel the pineapple, remove the brown nodules and cut it into pieces. Heat a drizzle of coconut oil in a pan, in which to caramelise the fruit. Lower the heat and cook the banana and pineapple a little longer, so that the outside takes on a nice golden brown colour.
Tip from Serge Replace spelt seitan with wheat seitan for a bit of variety. Add half a teaspoon of turmeric, a pinch of cayenne pepper or other herbs to the maize paste for a little extra colour and effect.
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150 g of whole grain rice 2 slices of spelt seitan (such as tamari steaks, 2 x 125 g) 2 tablespoons of maize starch 2 tablespoons of coconut flour 60 ml of water (mineral water) 100 g of dried grated coconut 4 tablespoons of extra virgin coconut oil 1 tablespoon of extra virgin red palm oil 2 bananas 1 pineapple
Fish from fish farms is not an option! Over 50% of all the fish we eat comes from fish farms, which have a harmful effect on the environment, since the fish there are fed on younger fish from other species. These farms dump huge quantities of concentrated fish food, antibiotics, chemicals and other waste in their immediate environment, thereby contaminating the local ecosystem.
COLOURFUL PASTA WITH SPELT SEITAN Bring sufficient water for the pasta to the boil. Heat a drizzle of red palm oil in a pan and fry the coriander seeds, cumin powder and turmeric. Chop the onion, garlic and ginger and add this. Dice and fry the spelt seitan. Cut the mangetouts, peppers and carrot finely and stir-fry them in the pan. Pour in a drizzle of tamari. Remove the seeds and chop the hot pepper. Add this to the seitan-vegetable mixture. Pour in the oat cream and let it simmer for a while. Slice the spinach thinly and add this as well. Sprinkle everything with a little freshly chopped coriander and serve with the pasta cooked al dente.
For 4 people a drizzle of extra virgin red palm oil 1 teaspoon of coriander seeds a pinch of cumin powder a pinch of turmeric (curcuma ) 1 onion 1 clove of garlic a piece of ginger (roughly 1 cm) 550 g of spelt seitan (a tamari block, for example) 1 handful of mangetouts (snow peas) 1 red pepper 1 yellow pepper 1 carrot a drizzle of tamari*
Did you know? There is nothing unhealthy about eating meat and fish of a good organic quality, as long as this is alternated regularly and sufficiently with a variety of vegetables, herbs, fruit, beans, whole grain cereals and‌ seitan! But beware! Fish, from fish farms or otherwise, is far more contaminated than meat. Consequently, fish is not a healthy alternative – unlike seitan and other vegetable proteins, such as mushrooms.
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1 hot pepper 400 ml of oat cream a handful of spinach 500 g of whole grain pasta, according to preference (in the photo: conchiglioni) 1 bunch of fresh coriander
*Serge explains Tamari is a Japanese fermented soya sauce.
The products we used in our recipes Organic brands Amanprana (www.noble-house.tk): extra virgin coconut oil, red palm oil, coconut and olive oils blended with palm oil, Verde Salud olive oil (perfect for deep frying, strong aftertaste), coconut blossom sugar, Hermanos Catalan olive oil (soft flavour, perfect for cold dishes), Lavandou and Chili ORAC spice mixes Bertyn (www.bertyn.be): Authentic seitan, Tamari- and Shoyu Blocks, Tamari- en Shoyu Steaks & Tops (Gourmet,Gula Java Chili, Teriyaki, Supr猫me and Satay) Bio-verde (www.isana.de): Kalamata olives, Mediterranean specialities Bord Bord (www.bord-a-bord.fr): seaweed salt, seaweed specialities, super! Clearspring (www.clearspring.co.uk): tamari, shoyu, wakame, ume vinegar, Japanese specialities Florentin (www.florentin-bio.com): wholemeal pita bread and spreads Johannesmolen (www.joannusmolen.com): whole meal breadcrumbs, various cereal mixes Ladr么me (www.drome-provencale.com): orange blossom water, herbs, aromatherapy La Terra e il Cielo (www.laterraeilcielo.it): Italian specialities, such as tomato sauce La Selva (www.laselva-bio.eu): Crema di Balsamico, Italian specialities Lima (www.limafood.com): couscous, quinoa, macro-biotic specialities Pineo (www.noble house.tk): delicious natural spring water from the Pyrenees TerraSana (www.terrasana.nl): soba noodles, harusame, grilled sesame oil, ketjap manis, Japanese specialities Yakso (www.fzorganicfood.com): ketjap manis Zuiver Zuivel (www.zuiverzuivel.nl): seasoned grated cheese, delicious dairy products
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Websites www.amanvida.eu: a great organic webshop (also sells the Amanprana range) www.bertyn.be: authentic seitan makers www.ivu.org: Bringing Veg’ns Together www.lisettekreischer.com www.mercola.com: the largest American health website with global reach www.michaelpollan.com: topics where nature and culture meet on our plates www.noble-house.tk: Amanprana - food for serene life energy and good body care www.seafirst.be: a non-profit organisation that protects the sea and everything that lives in it www.seashepherd.org: an environmental association that protects the oceans and sea life www.slowfood.com: a movement that campaigns for traditional and authentic products www.voedingswaardetabel.nl: find out about nutritional values at the click of a button
Definition of organic agriculture according to IFOAM* • Organic agriculture is a system of production that supports and maintains the health of the soil, ecosystems and human beings. • It is based on ecological processes, biodiversity and natural cycles that are adjusted to local circumstances, instead of using input with harmful effects. • Organic agriculture combines tradition, innovation and science to the benefit of the shared living environment, promoting fair relationships and a good quality of life for everyone involved. *IFOAM stands for International Federation of Organic Agriculture Movements.
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INDEX OF THE RECIPES Crispy Caribbean fried spelt seitan 54 Colourful pasta with spelt seitan 57 Spelt seitan Cordon Bleu 59 Healthy Catalan sandwich with spelt seitan 60 Stuffed vine leaves with seitan (dolmadakia) 63 Spicy Moroccan couscous with an onion confit 64 The only authentic seitan vol-au-vent 67 Delicious seitan fondue 69 Amazing seitan roulade with sage and cheese 70 Good, old-fashioned stew with spelt seitan 73 Simple Oriental braised seitan 75 Japanese seitan with noodles and teriyaki sauce 76 New style coated seitan 79 Manitoba seitan with spring vegetables and teriyaki sauce 81 Wafer-thin seitan with vegetable julienne and spicy chilli sauce 82 Incredibly easy Mexican stew 85 Seitan fingers 87 Indian turnover (Samosa) 88 Summer seitan tapenade with curry veganaise 90 Spicy seitan ‘meatloaf’ 93 Delicious party salad with seitan tagliatelle 94 Aromatic rice dish with spinach 97 Moroccan tagine with saffron 98 Seitan with peanut sauce, noodles and a Thai cucumber salad 101 Veganaise 101 Thai cucumber salad 102 The only authentic seitan satay with peanut sauce 105 Homemade teriyaki spring rolls 106 Hot Thai red curry and coconut with seitan 109 Quinoa and a sweet chilli sauce topping 111 Greek tomato soup 112 Spaghetti with seitan bolognaise 115 Wrap with seitan in sweet chilli sauce 116 Seitan balls 119 Seitan with an onion conserve, sautéed potatoes and red cabbage 120 Moussaka 123 Seitan with an onion conserve and carrot mash 125 Tomato sauce with red wine and seitan 126 Impressive barbecued seitan 129 Sauces: Salsa de Mexico - Romanian – Quick Mojo Rojo 130 Delicious baked chicory with sweet chilli sauce 133 Mediterranean lasagne with grilled vegetables 134 Flemish stew with brown beer and prunes 137 Italian pizza at its best 139 Healthy pita bread sandwiches 142 Marinated seitan kebabs 144
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HAVE WE FORGOTTEN THE CONNECTION BETWEEN PROTEINS, HEALTH, VITALITY AND BEAUTY? It would seem so… Perhaps proteins are the nutrients that health experts, doctors and dieticians have most neglected in recent years. Proteins are forgotten foods, as far as health is concerned. There are many different types of proteins – proteins for vitality and health, proteins for a slimmer, healthier and stronger body.The list is almost endless. That is what this book is all about. We will also explain why fish is not a healthy alternative to meat. We will look at a protein diet for losing weight and at proteins for strength training. Not only will you have more vitality, but you will also feel stronger, because these essential proteins increase your physical strength. This is logical: after all, everyone knows about the connection between proteins and bodybuilding. Few people, however, know which proteins you need and how many. This book will give you all the answers. We have also devoted great attention to a ‘champion’ source of protein: seitan. Seitan is packed with complete proteins and is easy to digest. It is fair to say that authentic seitan is a superfood. Authentic seitan has been available in the West for many years in health food shops and the better supermarkets, but it has been used for a thousand years by Chinese and Japanese Zen Buddhists. Seitan will feature prominently in this book, in forty delicious and healthy recipes. These recipes will take you on an exciting culinary journey through different tastes, aromas and countries (Italian, Indian, Moroccan, Thai, Greek, Japanese, etc.). What’s more, the recipes are quick, easy and simply to prepare, including oven dishes, lasagne, salads, pasta, soup, etc. Ideal for everyday use - and all based on authentic seitan! Bart Maes
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