Oat Barista Blend - 1L - Califia Farms

This creamy porridge is made with sweet persimmon and walnuts for extra crunch.

Packed with antioxidants and vitamins, delicious refreshing summer smoothie.

Did you know? Matcha drinks can be made hot and cold! This iced matcha drink recipe is a rich refreshing beverage made in only 5 minutes and tastes just like in the coffee shop.

Easy home made chai latte recipe for cold and rainy evenings. Cover yourself up with a blanket and enjoy this fragrant warming drink full of aromatic spices.

It’s never too late to start eating more healthily, whether you’re incorporating more fresh fruit and veg into your diet or adding delicious nutrient packed wholefoods to your shopping basket. Healthy eating doesn’t have to be boring, and it is easy to add flavourful ingredients to your cooking while avoiding heavily processed rubbish. Here are our picks for the best healthy products you should add to your shopping list. Buckwheat Buckwheat is a phenomenal superfood, loaded with antioxidants, fibre and protein it is a must have for any healthy pantry. Despite the name, buckwheat is not actually a grain nor is it related to wheat but rather a seed of a plant similar to rhubarb and sorrel. Much like quinoa, buckwheat is a complete protein, containing all 9 essential amino acids, that can be incredibly hard to find outside of animal based proteins. Alongside its incredible protein content, buckwheat is also rich in manganese, copper and phosphorus, all of which are vital in maintaining healthy bones. Not only is buckwheat so nutritionally well rounded, but it is also an incredibly easy to prepare ingredient, and a great rice or even porridge alternative. Lentils Lentils are a perfect addition to any healthy diet, particularly if you are looking to increase your protein and iron intake while remaining plant based. Low in carbohydrates and saturated fats, lentils really have no downside, their high phosphorus, calcium and B vitamin content really elevate them to an incredibly well rounded protein. Lentils are also incredibly versatile, helping to bulk out sauces and curries in place of animal proteins, while also being a staple ingredient in its own right, particularly in Indian and Mediterranean cuisines. Black Beans Black beans have an incredible amount of antioxidants that alone justify their place on your shopping list, however they also contain a great deal of protein and fibre to really help them stand out as an excellent wholefood. The main source of antioxidants in black beans are the anthocyanins that give them their signature black colour (also found in blueberries, blackcurrents and red grapes). Alongside their terrific antioxidant contents, black beans also have a very low glycaemic index, which means that once eaten their energy is very slowly released to keep you fuelled for longer and minimise the need for snacking in between meals. Almonds Almonds are incredibly popular all over the world, primarily for their distinctive sweet “marzipan” flavour, however they are also one of the healthiest nuts you can buy. Packed full of healthy essential fatty acids, almonds are a great way to reduce your low density lipoproteins (also known as bad cholesterol) while also significantly reducing appetite. Almonds also contain riboflavin and L-carnitine, two nutrients that are vital for brain health. If their health benefits weren’t enough, the sheer number of uses for almonds should be. From snacking straight from the bag to baking to milk alternatives, there isn’t much that almonds can't do. Avocados Avocados are a truly brilliant fruit, not only are they a delicious (and trendy) breakfast, they are also remarkably healthy. Avocados themselves contain numerous antioxidants, however the fatty acids they contain also aid in the absorption of fat soluble nutrients from other foods. Avocados also contain lutein, a much needed antioxidant used to support your eyesight, as well as omega 9 fatty acids that have been shown to help reduce the risk of heart attacks and even dementia! Alongside all of these subtle benefits, avocado is also incredibly easy to cook with, and is often a perfect accompaniment to a main meal, or as a healthy snack in its own right. Kimchi Kimchi is a korean food consisting of fermented cabbage, salt and chilli flakes (sometimes with fish sauce, although this varies), and it really is one of the healthiest fermented foods you can eat. Possibly best known for its benefits towards gut health, kimchi is a great source of probiotics and fibre. As well as its incredible probiotic content, kimchi is also a great source of vitamins A,B,C and K, as well as phosphorus, calcium and iron. However, like most fermented foods, kimchi can be quite high in salt, so it is important to balance your consumption of it carefully. Dates Dates are a delicious healthy fruit that is a great alternative to a sickly sweet dessert. Dates are obviously packed full of fibre and great for digestion, however they also have a great abundance of vitamins and minerals. Rich in potassium, magnesium and copper, dates have been shown to significantly aid both gut and heart health. While dates might be best known as an ingredient in or alternative to desserts, they are also an incredibly useful ingredient for counteracting acidic foods, making them a perfect accompaniment to a salad or cheese board. Oat Milk Possibly the most popular dairy milk alternative, oat milk is an excellent vegan option, in both drinks and cooking. Not only is oat milk suitable for vegans however, it also comes with a litany of health benefits that makes it a worthy replacement of cow's milk. Vitamin B can be quite hard to obtain on a vegan or plant based diet, but luckily oat milk contains vitamin B2 and B12, which is vital for our red blood cells. As oat milk is obviously made from oats, it also has a great deal more fibre than traditional dairy milk, while also having absolutely zero cholesterol. Tofu Tofu (or soya bean curd) is a pantry must have, made from condensed soy milk, tofu is an exceptional source of protein. Much like buckwheat and quinoa, tofu is a plant based complete protein, and is possibly the closest (nutritionally) that one can get to animal based proteins. However not only is tofu nutrient and protein dense, it is also an incredibly versatile protein. On its own tofu is essentially flavourless, which may sound like a disadvantage but in reality this allows tofu to take on the taste of whatever it is marinated in, making it a perfect meat substitute for almost any dish. Whilst a block of tofu can be a little overwhelming to those who haven’t cooked with it before, it is actually deceptively easy. For the best results I recommend making sure the tofu is sufficiently drained, and leaving it to stand for a significant amount of time before seasoning and cooking however you’d like. These products are a perfect starting point for supercharging your diet with nutrients. However there are thousands of delicious wholefoods that will leave you feeling healthier and make your cooking taste even better, all without breaking the bank.

As we swoop into the summer holidays, we are having the odd days where the weather is HOT. In reading the weather forecast, people race around supermarkets looking for BBQ foods and ‘picky bits’ to suit the momentary whisk of heat and sun, all so we can have that happy moment, eating dinner in the garden! As lovely as having picky bits and a Pimm’s in the hot heat are, we need to remember to keep up with our healthy eating habits too. Whilst we enjoy the warmth, it is important to eat whole foods, to keep our bodies energised and hydrated. Eating lighter and fresher foods will benefit your digestion, keep you feeling great, and prevent you from experiencing that sluggish feeling from overeating. Water-packed Fruit and Veg Now we all know the benefits of eating fruit and vegetables, these wholefoods are packed with vitamins and minerals that work to help your body function. In a previous article, we spoke about how fruit and veg helps support your weight, muscles, energy, and especially your digestive system. However, when we incorporate the heat from a summer’s day into the mix, we are looking at very specific fruit and veg. With a rise in temperature, our body will naturally work to stay regulated, and cool us down when we are overheating. In attempting to do this, our body will sweat, releasing water and salts. It is our job to replenish the water and salts we have lost. Here are some great whole food examples that have a high percentage of water to keep you hydrated: Greens and Salads Greens are the superfoods of the whole food world, so you should definitely be including them in your summer meals! Greens can be eaten completely raw in salad based meals, making them perfect for heatwaves. No added heat from cooking! These ingredients (spinach, rocket, lettuce, watercress, kale, celery, cucumber, peas, courgette, swiss chard, bok-choy, leaks, coriander, broccoli, asparagus, artichoke, and green bell/chili peppers) contain phytochemicals or phytonutrients (linked to the natural colouring found in vegetables, fruit, and other foods) which contain beneficial resources for the body, that vitamins and minerals can’t necessarily produce. Phytochemicals have been linked to things like lowering body mass, lowering the risk of cardiovascular diseases, and lowering the future risk of some cancers. Darker greens are also particularly healthy as they are also incredibly hydrating. Whole Grains The great thing about using whole grains in the summer, is that you don’t have to use the oven to cook them- you can boil, microwave, or even simply defrost wholegrains. We want to get away from making ourselves even hotter when we’re experiencing a heatwave, and there are plenty of options with wholegrains. They are filling and satisfying to eat. Cereals, rice, sandwiches, whole grain pastas, bread salads, quinoa, and couscous are all great examples of either heatless, or minimally cooked meals. As well as being a versatile choice for breakfast, lunch, and dinner, whole grains are a super whole food. Full of fibre, nutrients, vitamins, and minerals, they support lots of different parts of your body. Most commonly known for regulating, and lowering cholesterol, whole grains also help lower insulin levels; which contribute to preventing weight issues, future risk of diabetes, and heart conditions. Protein Pasta Protein is an essential element for the diet. Protein helps retain, heal, and help grow muscles. An alternative to traditional pasta, ‘Protein Pasta’ is packed with protein-rich ingredients. For those who are living a plant-based diet, it is a great substitute to customary pasta, as it helps people get a higher amount of protein that they are missing from animal products. Protein Pasta is popular with people starting a Keto diet as it contains less carbohydrates and more fibre than traditional pasta. With this being said, it is a great option for hot days as you get less of a stodgy feeling after eating it as its more protein based than carb. Protein pasta can be great in a cold pasta salad, a refreshing but filling meal, perfect to eat at the end of a warm summer’s day. NOTE: Depending on what type of protein pasta you are going for, it might not be gluten free. Most ‘bean’ based protein or ‘legume pasta’ is gluten-free because it comes from a soy concentrate rather than wheat. However, most protein pastas double up on the protein and use wheat and extra ingredients. It is important to check all the ingredients before you go head first in trying the product. Here is a list of all the different protein options: Soy concentrate, green lentils, red lentils, chickpeas, lupin beans, black beans, fava beans, legumes, barilla protein, edamame, green pea, yellow pea, and egg pasta. Oats Another versatile ingredient for those hot days is oats. The complex carbohydrate can be eaten hot or cold, and can come in plenty of meal options; for breakfast, lunch, and dinner. As an ingredient on its own, it can be quite bland, but that is not a bad thing. If you pair oatmeal with a sweet or salty extract it can change the flavouring completely, making it something far more satisfying to eat. Porridge and overnight oats are a staple oaty meal, which can include pretty much any additive ingredient. For example- fresh/frozen fruit, yoghurt, flaxseeds, chia seeds, non-emulsifier spreads, honey, chocolate chips, chopped nuts, granola, and seasoning. As mentioned in a previous article, oats are filled with plenty of vitamins and minerals that help you with your daily wellbeing, and nutritional goals. Oats are an impressive natural antioxidant, helping towards lowering blood sugar, insulin and cholesterol levels. Oats are a typically dense ingredient. Therefore, providing you with that satiated, full feeling in your digestive system. The source of energy keeps you fuller for longer, which is great on the hot days where you might not have a big appetite throughout the day. NOTE: Oats naturally soothe sun damaged skin as it is full of anti-inflammatories. An oat-meal bath can help nourish sore sun burn and dry skin. Grilled Fish For those who are living a carnivore diet, ‘Fish’ (Salmon, Cod, Haddock, Mackerel, Sardines, and Tuna) is a brilliant source of protein. The low-fat meat is full of vitamins (Vitamins D and B2) and lots of minerals, (Iron, Potassium, Calcium Magnesium, And Iodine, Phosphorus) which help support your bones and teeth. The Potassium in fish is a great electrolyte source that helps your body deal with chemical reactions and balances your fluids. Fish, most commonly contains Omega 3 Fatty Acids, which benefits your brain, lungs, eyes, blood vessels, and immune system. It also provides calories that reflect energy to different parts of the body. Due to the low fat and high fibre in fish, it is easily digestible and feels light in the stomach after ingested. This is just another great example of a protein to eat on hot days as you get less of a stodgy feeling after eating. Plant Based Protein For the vegetarians and vegans, some alternative protein options are Beans, Legumes, Tofu, and Tempeh. Beans are rich in protein and fibre and are a tasty protein substitute. Beans are nutritious and incredibly fulfilling when eating them. When considering how these whole foods can be added to summer meals, some examples are: salads, wraps, burritos, rice bowls and pasta bowls. Tempeh is a great gut friendly protein. The Indonesian food derives from fermented soybeans, and contains high amounts of fibre, protein, and vitamin B12. The mushroom flavoured food has a health benefit of naturally lowering phytic acid, which is found in other vegetables. Phytic acid tends to block minerals from being absorbed into the body, so Tempeh is a great source to flip this negative effect back around. Tofu is a great soya whole food, that is rich in manganese and calcium. Tofu is a super ingredient for binding sauces to, and has been said to naturally have a nutty flavour. Tofu contains a heap of vitamins, minerals, and flavonoids that your body needs to function normally. If you are struggling to find any of these ingredients in your local supermarket, try out and buy whole foods online, or look at your local healthy food shops. Ice Cream Moving onto the best (tastiest) solution for warmer days, is desserts. Everyone knows that the best way to cool yourself down, when you have done lots of walking and sight-seeing on holiday… is eating ice cream. Ice cream in appropriate doses, can be beneficial towards your health. The dairy fat is a great way to prevent cardiovascular problems. Funnily enough, ice cream contains Vitamins A, C, D, and E, and it is high in Calcium and Protein. Ice cream is a great mood and energy booster, it gives you that satiated feeling, and sugar dose that you might need when you are hot and bothered. But for all of you dessert lovers out there, who don’t like ice cream, (I know, I didn’t realise there were such people!) or can’t eat dairy ice cream, there are other cold sweet treats to try. Dairy-free Ice Cream is slowly becoming more popular in shops, with substitute- milk options such as Soya, Almond, Oat, Cashew, and Coconut. For those who want to indulge in ice cream, but are afraid of the calorie intake, it might be worth investing in a dairy-free option, as these lighter milks tend to have less calories. Sorbet For a no-fat cold dessert, why not try sorbet? The fruit entwined dessert is rich in Vitamin C and carries far less calories than ice cream. Sorbet is perfect for those hot days because it contains lots of water. Adding this hydration to your diet will make you feel better and satiated at the same time. Sorbet is also a lighter option, and another dairy-free option compared to ice cream as it doesn’t contain any dairy or eggs. Yoghurt A final cold dessert option, that can shapeshift into a snack, or even a breakfast option, is Yoghurt. This whole food is another great, gut friendly option that will help balance the bacteria inside your gut, and support your digestive system in general. Yoghurt is packed with good bacteria that have a probiotic effect on the gut, boosting your immune system and helping those with lactose issues. This ingredient can be a lovely breakfast choice, snack, and dessert option, it has a slight sour flavour that can be easily covered by spreads, fruits, or granolas.

Plant-based milk has become more popular these days. They are available in every supermarket and corner shop. Popular coffee chains offer hot beverages with soy milk, oat milk, almond milk and coconut milk as a replacement for cow's milk. I enjoy my morning coffee with unsweetened almond or soy milk every day, drink oat milk occasionally, and have tried most plant-based milk alternatives, looking for the perfect one! Why do people buy more plant-based milk? Lactose intolerance and milk allergy are among the main reasons why people head for plant-based milk. People who suffer from different diseases such as Crohn's and Colitis or inflammatory bowel syndrome cannot drink milk other than plant-based. People who don't like the taste of cow's milk but like the creamy taste and consistency of coffee and tea also are among the customers looking for dairy-free options. In recent years, the vegan diet has become very trendy. Vegans do not consume any animal-based products, and that includes all kinds of dairy, for ethical reasons. Finally, there are more and more concerns over the quality of dairy products, with many of them possibly containing antibiotics, pesticides, and hormones harmful to humans. Health & environment The environmental impact of dairy farming is another serious concern. Animal agriculture is responsible for severe greenhouse gas emissions (18%) and land waste. In a recent study conducted at the University of Oxford, scientists compared the greenhouse gases from over 10,000 farms around the world that produce cow and plant-based milks. The researchers found that 9 times more land is needed to make 1 litre of dairy milk than a 1 litre of soy, oat, rice or almond milk. Here's what you need to know about dairy-free milk alternatives. What is plant-based milk made from? Usually made from nuts, beans or seeds, plant-based milk can also be made from quite surprising ingredients. They all differ in ingredients, flavour, nutrition, ingredients, versatility, functionality and cost. Types of plant-based milk available in the UK supermarkets: coconut, almond, soy, oat, pea, hemp, cashew, rice, Hazelnut, quinoa, macadamia, rice, flaxseed and potato milk! Yes! Potato milk! Plant-based milks tend to have fewer calories, less protein (except for soy, flaxseed and pea milk), less fat (except for coconut milk), and more water (which is great for hydration). Some milk alternatives are fortified with other vitamins (such as B12, D etc.) and other nutrients. How does 1 cup of plant-based milk compare to 1 cup of whole fat cow milk? Calories Oat milk has almost as many calories as cow milk (oat milk 130 - cow milk - 148). Rice, almond, soy, cashew, coconut and hemp are lower in calories. Fat Cow milk contains more fat than plant-based milk. Most plant-based milks have just between 25-63% of the fat of cow milk, except for hemp (8 g) Sugar Almost all plant-based milks are lower in sugar. They contain less than 3g of sugar. Oat and Hazelnut have (17 g and 13 g). Cow milk has 12 g of sugar. Protein All plant-based milks are lower in protein except for soybean (9g), pea (8g), and flaxseed milk (8g). Cow's milk contains 8 g of protein. Sodium, calcium and potassium All plant-based milks have comparable sodium quantity as cow milk (105 mg). Just coconut milk is much lower (15 mg) in sodium. Almond (560mg), pea (560mg), and flaxseed milk (450mg) contain more calcium than dairy milk (425 mg). Pea milk contains more potassium (450 mg) than cow milk (322 mg). Soy is comparable (390 mg). Soymilk is the most popular plant-based milk alternative and the closest to cow's milk. It contains all the essential amino acids. However, it's not a great option for those who suffer from allergies or food intolerance, as soy is one of the common allergens. Cashew milk is a great option for those who care about calorie intake and don't like almond flavour. It is not the best option for those looking specifically for protein in a milk substitute. Rice milk - in this case, the calories come mainly from carbs, making it a great option for those who do sports or fitness and also for those who suffer from nut and soy allergies. Hemp milk is made from the whole seeds of the hemp plant. It is a healthy option; it contains complete proteins and all the essential amino acids. It is also rich in omega-3 fatty acids. Potato milk is made only from potatoes and offers exceptional creaminess and nutritional benefits (vitamin B12, riboflavin, and folic acid). It is a good option for those with allergies and the most sustainable milk alternative available in the shops. Choose the best flavour for you and enjoy plant-based milk more often, whether straight in a glass or a smoothie. They can be a great milk alternative for coffee as many of them are also available as barista editions. They can be an excellent replacement for cooking, in soups, sauces, stews, and baking, for cakes and desserts. Just be aware that they may behave differently when heated and require more care. You can also easily make plant milk in your very own kitchen. The best for home milk are oats, almonds, or other nuts, you just need a good food processor at home. Got milk!?

Did you know that soya is the cheapest and most widely eaten supply of plant protein on the planet? Soya is an excellent source of protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. It is also low in saturated fats and rich in fibre, it contains vital fatty acids plus a wide range of important vitamins and minerals. Plus, dishes that use soy as a substitute for meat often have fewer calories and less fat. No wonder soya is a perfect meat replacement for vegetarians, vegans or anyone wanting a healthier alternative, or to eat more sustainably! What is Soya? Soya foods are made from the soya bean plant, which is native to China, it’s been a staple part of Asian diets for many years and is becoming increasingly popular in the UK. The beans extremely versatile texture makes it easy to be processed into a variety of foods including milk, soya protein, plus fermented foods such as tofu, miso and tempeh. But we’re here today to talk to you about the wonderful world of soya meat replacements! You may have heard soya meat substitutes referred to in many ways - Textured Vegetable Protein (TVP), Textured Soy Protein (TSP), Soya chunks and sometimes Soy meat. They are made the same way, from defatted soya flour which is created by removing the oil from the soybeans. The soybeans are ground into a fine flour, mixed with water, and then moulded into the preferred form - usually either mince or chunks. As your one stop shop for organic wholefoods, we currently sell a range of soya products for you to peruse. Let’s take you through the main types of meat substitutes, and the best ways to use them - TVP/Soya Mince Soya Mince, also known as textured vegetable protein (TVP) or textured soy protein (TSP), has been textured and shaped to resemble mince, or ground beef. TVP was created back in the 1960s by Archer Daniels Midland, a multinational American company, who still hold the trademark name for the product today. Soya mince can come unflavoured or flavoured, but it’s generally seasoned and coloured so that the look and taste is similar to that of mince beef. Due to soya mince being a dehydrated product, it needs to be soaked in hot water or broth for around 10 minutes (depending on the amount) for it to become appetizing. Being an immensely versatile food, soya mince can be used in any recipe that calls for mince or any other type of ground meat. This makes it the perfect meat replacement to make classic favourites such as spaghetti Bolognese, chilli con carne, cottage pie, lasagne or even tacos! Soya Chunks Soya Chunks are another version or TVP or TSP, the soy is just moulded into bigger cubes or chunks – hence the name. Much like the mince, the soya chunks will need to be soaked before using. As with all soya products, they’re pretty much flavourless so tend to take on the flavour and taste of whatever they’re cooked with making them incredibly adaptable. Given their bigger size, they’re a great meat alternative in curries, stir fries, stews, pies and salads, or how about adding a batter and turning them into a vegan version of popcorn chicken! Soya chunks boast numerous health benefits, it can enable quicker muscle building and may aid in a faster metabolism. Soya is full of polyunsaturated fats, proteins and omega 3 fatty acids. They are rich in calcium and iron while containing no extra sodium or sugar, additionally, they’re lower in calories and fat than meat. Soya chunks are packed with fibre, which promotes food passing more slowly through the system and keeping you fuller for longer, whilst aiding digestive health.

Meat Alternatives What are Meat alternatives? A meat alternative, substitute or analogue is a food that may have a similar taste, texture, or appearance to that of meat but does not contain meat. People may eat meat substitutes for several reasons, a new diet such as going veggie or vegan or one for health concerns there’s something for everyone. Whatever the reason for choosing a meat substitute may be, it is vital to know which ones can provide the essential nutrients a person needs. Most meat-like substances are made from vegan or vegetarian ingredients. Other common terms for meat alternatives are plant-based meat, vegan meat, mock meat, meat alternative, imitation meat, or vegetarian meat. The Different Meat Alternatives The most popular forms of plant-based meat are Tofu, Seitan, Tempeh and TVP. Tofu Tofu is a form of curdled soy milk, also known as bean curd. It is a food prepared by coagulating soy milk, then pressing all the resulting soy curds into solid blocks. These blocks vary in softness from extra soft, silken, soft, and firm to super firm or extra firm. Further to these specifications on texture, there are many more varieties of tofu. Tofu, also known as bean curd, is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness; it can be silken, soft, firm, extra firm or super firm. Beyond these broad textural categories, there are many varieties of tofu amongst them seasoned and smoked. Legend has it that the recipe for tofu was actually discovered by accident. It's rumoured that a Chinese cook discovered tofu more than 2,000 years ago when they accidentally mixed a batch of fresh soy milk with nigari. Nigari contains magnesium chloride as the main component is a salt solution that is formed when seawater is evaporated. It is a mineral-rich coagulant used to help tofu keep its form and solidify. Tofu is held highly due to its high protein profile and complete amino acid profile whilst still providing a wide variety of vitamins and minerals along with carbs and fats. Tofu's nutritional profile includes manganese, calcium, selenium, phosphorus, copper, magnesium, iron, and zinc. Another positive aspect of tofu is it contains a natural plant compound called isoflavones. These function as phytoestrogens, by getting attached to and activating estrogen receptors in your body. Seitan Seitan pronounced ‘SAY-tan’ also known as wheat meat is regarded as a different type of plant-based meat. This is because, unlike tofu, seitan is not made out of soy but vital wheat gluten. I know what you’re thinking, wheat? Is this some type of bread? No. Although seitan is made from wheat it has very little to do with bread or flour. Surprisingly seitan acquires a very similar colour and texture to meat when cooked. Seitan is produced by combining and kneading wheat flour with water. This develops a sticky mixture that creates sticky strands of gluten protein. The dough strands are then rinsed to wash away all of the wheat starch leaving behind the high-protein gluten. This sticky gluten mass can be seasoned, cooked and used as a base ingredient in vegan or vegetarian dishes as a meat substitute. If you don’t want to incur the labour of making seitan from scratch, seitan can be purchased pre-made from the refrigerated/frozen sections of most supermarkets. Although it is mainly made out of gluten, seitan is still nutritious, high in protein yet low in fat and carbs. Seitan’s nutritional profile includes selenium, iron, copper, phosphorus and calcium. Please note that store-bought seitan’s nutritional profiles may vary to that of its homemade variations as these products may contain additional ingredients, including high sodium levels. While seitan’s nutritional profile deems it high in protein, it does not contain enough of the essential amino acid lysine to meet your body’s needs. As seitan is low in lysine, it is considered an incomplete protein. This can be resolved however by supplementing your vegan or vegetarian diet with sufficient beans, a lysine-rich food. One of seitan greatest advantages is its naturally neutral flavour. This makes seitan especially versatile for taking on the flavour of different sauces, seasonings and being easily blended into any recipe. Seitan can be cut up into strips and used as fajitas, cooked in broth, grilled on skewers, breaded and deep-fried, chopped and used in stir-fries, used as burger ‘meat’ and as a chicken or ground beef substitute. Another great aspect about seitan is it’s a viable option for the soy averse or allergic. Please note that all who experience gluten intolerances or have the coeliac disease should stay well away from seitan as its main ingredients are purely water and gluten and would bring about violent allergic reactions. Tempeh Another meat substitute gaining more and more popularity recently is tempeh. Like tofu, tempeh is also made out of soybeans; however, where tofu is made from soy curds, tempeh is made from the whole soybean. This makes tempeh blocks less refined and purer than tofu although flavourings and whole grains are often added as well. It is worth noting that soy-free versions of tempeh also exist. To make tempeh, soybeans are often cooked and fermented to then be packed into a brick-like cake shape. The fermentation process helps break down the phytic acid content in soybeans making it easier for the body to break down its starches and digest. This process comes about when, okay don’t freak out, a certain type of mold known as Rhizopus oligosporus is added to the bean mix. Much like other fermented foods out there the mold used in tempeh is beneficial to our health and what arguably makes it so tasty. Tempeh can be added into all kinds of dishes, sub tofu for tempeh in a stir fry. Chop, crumble and grate it into stews or meatless chilli as a ground beef substitute. Bake it into casseroles, pan fry it, steam it, skewer and grill. Whatever your choice in terms of cooking maybe it is sure to be sufficiently delicious however, be sure to always cook your tempeh (unless your packaging states your tempeh has been pre-cooked). As it is a fermented food and has been sitting around in warm temperatures whilst culturing the Rhizopus oligosporus, there might be other things that might have grown as well. Just to be on the safe side, make sure your tempeh is cooked throughout! Tempeh, much like seitan, is quite versatile when being added to recipes. Tempehs flavour is mildly savoury with nutty and earthy hints that are usually compared to the likes of mushrooms. It has a distinct tang to it, some would go so far as to say that tempeh is the sourdough of plant-based proteins. Tempeh is able to absorb the flavours of any food or sauce it's added to. From stir-fries, soups, and stews to chilis tacos and sandwiches, you can even make tempeh taste like bacon or sausage! Apart from being incredibly versatile food to be used in cooking it also has a very promising nutritional profile. The most impressive part about the tempehs nutrient profile is its high protein content with minerals and vitamins whilst being low in sodium and carbs. It includes iron, calcium, riboflavin, niacin, magnesium, phosphorus, manganese and prebiotics (prebiotics are a type of fibre that promote the growth of beneficial bacteria in your gut). Finally, tempeh is also abundant in antioxidative properties which may help reduce oxidative stress! Textured Vegetable Protein (TVP) Our final meat alternative product is known as textured vegetable protein or TVP. TVP was invented in the 1960s by the multinational American company Archer Daniels Midland who still hold the trademark name for the product today. Textured vegetable protein is a meat substitute made from soy flour but is also known to be made out of wheat, oats and cotton seeds. The soy version of TVP is made with dehulled and ground-up soybeans that have had their oil content extracted. This process makes TVP both fat and cholesterol-free. It is available in different sizes ranging from mince to pieces to chunks, it even has flavoured and unflavoured varieties. It is a widely available and popular meat alternative for both vegans and vegetarians alike, further its celebrity has a lot to do with TVP being cheap. Perfect for cooking on a budget. AS it is a dehydrated product TVP must be reconstituted in broth or hot water for about 10 minutes (depending on the amount) for it to become appetizing. TVP has a very similar texture to ground beef once cooked making it the perfect plant-based alternative for chilis, stews, casseroles and bakes. Much like tofu, tempeh and seitan, TVP on its own essentially has no taste but can readily absorb flavourings from any sauces and spices it is added to. Making it perfect for ‘meaty pasta sauces, taco fillings, veggie lasagnas and shepherd’s pies, burgers, ‘meatballs the list goes on. Similarly to its other metal-alternative relatives, TVP is popularly made out of soy making it a reliable source for a complete amino acid profile. Its nutritional profile also includes several minerals and vitamins such as; calcium, magnesium, phosphorus, potassium, selenium, sodium and zinc. It also contains a notable amount of iron delivering about 15% of the recommended daily value along with good amounts of fibre, no fats and a low carb count. It is important to note that TVP can be a highly processed food item, as such always ensure to check the labelling for more accurate information on nutrition content as well as sodium and fat levels. There you have it four different choices of plant-based meat alternatives for your perusal, go on give one of them a try, we dare you!