Soya Beans - Stock & Prep - 1.5kg

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.

Oats are a classic staple of most childhood mornings as a traditional breakfast food, but did you know that they are actually an incredibly healthy wholefood. Oats are among the healthiest foods you can eat, high in fibre, protein and a wealth of vitamins and minerals they really are hard to beat. What are the types of oats? Whole or jumbo oats, which are the least broken down, and therefore take longer to cook. Rolled oats, which have been roasted, steamed and flattened to remove the outer shell. Oatmeal, which has similarly been roasted, steamed and flattened, but is ideal for making porridge. Broadly speaking these oats all have similar nutritional contents, although roasting and steaming oats can very slightly reduce this. Due to their similarities, it is often best to pick oats based around what you will use them for (while also taking the health benefits into consideration). Do oats improve digestion? Oats are also packed full of insoluble and soluble fibre (both of which are very healthy) Insoluble fibre is great for aiding digestion, while soluble fibre helps to lower cholesterol and improve heart health. As well as the obvious digestive benefits, the high fibre content in oats has been shown to help establish healthy gut bacteria, and generally maintain a healthy gut microbiome. Why oats are the perfect breakfast? One of the reasons oats are primarily used as a breakfast food is because of their low glycemic index and slow releasing energy. The glycemic index refers to the speed at which carbohydrates raise glucose levels in the blood, the lower the score the slower the release of energy. The slow release of energy means that oats really can keep you powered from breakfast until lunch, without crashing in the late morning.Not only will oats keep your energy levels high, they will also make you feel fuller due to their beta glucan content. Beta glucan is a specific type of hard to find soluble fibre, which increases the water absorption in your body, this creates a feeling of fullness and helps to stop overeating, which when combined with the long lasting energy of oats makes them a really useful weight management tool. The incredible nutritional benefits of oats Oats also contain vitamins B1, B2 and inositol. Vitamin B1 (also known as thiamin) provides a boost to the nervous system, while also helping to facilitate the slow releasing energy mentioned above. Vitamin B2 (also known as riboflavin) is great for helping to maintain healthy skin and hair, while also helping to provide a strong nervous system. Inositol is unique, in that it is technically a sugar rather than a vitamin, but it helps the body to process insulin. Oats are a unique superfood, as they are not only a naturally gluten free and vegan source of protein, but they are also incredibly affordable. The amount of protein in oats is often understated in favour of its fibre contents, however dry oats actually contain around 26 grams of protein per cup! Why everyone should keep oats in their pantry? The overwhelming health benefits of oats combined with how simple they are to cook with, make them an ideal part of any balanced diet particularly for those who are struggling with their protein or fibre intake. As well as the obvious use of oats as a breakfast food, oats are also an incredibly useful ingredient for any aspiring baker adding texture, flavour and a litany of health benefits to pretty much any dish you can think of.

Nutrients are the building blocks for health, whether that's making sure your bones are strong or your heart is healthy, they are crucial to a long and healthy life. It can seem difficult to make sure your diet is loaded with enough nutrients to really feel the benefits but eating healthily has never been easier, and these powerful wholefoods are a great way to start improving the nutritional content of your cooking. Lentils Lentils should be a staple of any healthy diet, however their high protein and iron content make them particularly crucial to those on a vegetarian or vegan diet. Not only are lentils packed full of protein and vitamins, they are also high in fibre but low in fat and calories making them a great wholefood for those looking to manage their weight. As well as their health benefits lentils are an incredibly versatile legume, they are a widely used ingredient in Indian, Greek and Mediterranean cooking while also being a great meat substitute in plant based dishes. To prepare lentils, simply soak in water for 20 minutes, then boil them in fresh water for 10 minutes, before simmering them for 30 minutes. Quinoa Quinoa is perhaps one of the best known wholefoods in the world and with good reason. Despite technically being classed as seed, quinoa is a wholegrain that originates from the Andes Mountains, where it has been a staple of South American cuisine for the last 5000 years. Quinoa is a complete protein, which essentially means that one serving contains all 9 amino acids that humans can’t produce on their own. As well as being protein dense quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. Because of its many incredible health benefits quinoa is a great addition to pretty much any diet, but in particular it is an easy way for those on a low gluten or vegan diet to make sure they get enough protein. Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare, simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. Chickpeas Chickpeas (also known as garbanzo beans) are one of the healthiest beans you can introduce into your diet. Originally from the Mediterranean and the Middle East, chickpeas are now a staple in cuisines all over the world, primarily for their versatility and significant nutritional content. Like most beans chickpeas are high in both fibre and protein, however uniquely they also contain vitamins A, B1, B2, B3, C, D and E as well as iron, zinc, potassium and calcium. Chickpeas have a wide range of uses, but they are especially important in making hummus and falafels, or as a meat substitute for those on a plant based diet. To prepare fresh chickpeas simply soak them overnight in water and then drain, rinse and boil for approximately 30 minutes. Pumpkin Seeds Pumpkin seeds are one of the healthiest seeds you can incorporate effortlessly into your diet. By eating them straight from the bag or sprinkling them straight into your cooking you can obtain a huge amount of nutrients and antioxidants from pumpkin seeds. Pumpkin seeds are high in fibre, which is great for boosting digestive health, but also rich in protein and vitamin E. As well as their high nutritional content pumpkin seeds contain a multitude of antioxidants to keep your body healthy. Pumpkin seeds also make for a perfect snack in between meals, as their fatty acids provide slow releasing energy to keep you feeling fuller for longer. Almonds Almonds are one of the most widely consumed nuts in the world, mainly due to their unique slightly sweet flavour and sheer number of uses, but they also have countless health benefits. Almonds have a very high concentration of fatty acids that are vital for promoting healthy skin and hair, as well as this almonds contain 2 nutrients crucial for brain health, Riboflavin and L Carnitine both of which can be very hard to obtain from other foods. Alongside their high fibre and protein content, the regular consumption of almonds has also been shown to help maintain a healthy cholesterol level. Organic Pitted Prunes Prunes are one of the best dried fruits in regard to their nutritional content, and if pitted are even easier to enjoy. Prunes are dried plums, and are best known for their benefits to digestive health, they have a subtle sweet taste and a slight chewy texture but their incredible nutritional content is often overlooked. Not only are prunes famously packed with fibre, they also have an abundance of vitamins and minerals including potassium, iron and vitamin K which is needed for blood clotting to help heal wounds. Golden Linseed/Flaxseed Flaxseed comes in two varieties, gold and brown and while they differ very little nutritionally golden flaxseed has a slightly more rich taste. Flaxseed is most commonly used in baking to bind ingredients as an egg alternative, it is also a superfood in its own right. High in wheat free fibre and protein, flaxseed is a great alternative for those trying to cut down on gluten. Flaxseed is also an amazing source of omega 3 fatty acids, including Alpha Linolenic Acid, which can otherwise be very hard to obtain for those on a vegetarian diet. Flaxseed can be sprinkled into both sweet and savoury dishes, or even mixed with water and enjoyed on their own. It is however important to note that as you increase your intake of flaxseed, you should also increase your water intake to around 8-10 cups per day. Oats Oats are naturally gluten free, high in fibre and protein, with an abundance of B vitamins and a slow releasing energy source, making them a truly one of a kind wholefood. The high amount of soluble and insoluble fibre in oats allows them to both lower cholesterol and aid digestion. Not only do oats contain vitamins B1 and 2, they also provide the hard to obtain beta-glucan which is amazing for heart health. Alongside the countless health benefits, oats also have a very low glycemic index and so their energy is released slowly throughout the day, which makes them very useful for managing appetite and assisting in weight loss. Oats are also very simple to prepare, simply add double the amount of water/cream to oats and cook for 8 minutes. These wholefoods are just some of the incredible ingredients you should be keeping in your pantry, and thousands more are waiting for you to discover. Whether you are using them to cook with or just as a healthy snack, it is never too late to make great long lasting changes to your diet and you’ll be feeling the difference in no time. All of these amazing nutritious foods have countless uses, perfect for aspiring chefs, bakers or those who just want to live a cleaner healthier life.