Shadow
03-07-2006, 05:29 PM
(originally posted January, 2003 at eatprotein.com)
For some time I've been meaning to start a topic that works as a reference to 'exotic' foods like TVP. seitan, pappadums, etc.
I'll be searching through my bookmarks and building this topic as time permits, but if you've got a link to resources and descriptions of exotic foods that work in low-carb menus, share it here!
Okay, what is kefir? What's it good for and why would I want to eat it?
Kefir is a fermented milk product, similar to a very liquid yogurt, pourable and drinkable and with a milder 'tang' than plain yogurt--and with a better fat/protein/carb profile. You can get it in 1qt. bottles in the dairy cases of some grocery stores (especially those with a middle-eastern /mediterranean/greek focus), and in the dairy case in the health foods section or in natural foods stores.
Two commonly available brands are Helios Organic and Lifeway Organic. Look for plain unsweetened low or full fat varieties. The nutrient info for 1 cup (8 oz.) of Lifeway Low Fat Organic Kefir is 110 calories: 14g protein, 8g carbs, 2.5g fat (1.5g saturated), 10 mg cholesterol, 125 mg. sodium. It contains: cultured lowfat milk, nonfat milk, guar gum and Vitamins A and D, all organic-sourced. Kefir, like yogurt, contains live active cultures and lots of good probiotics that promote healthy digestion, among other things. So for those who do the carb subtraction for foods that contain two or more live cultures, you *can* subtract these carb counts--but at 1g carb per ounce, I usually don't bother. (1g carb per ounce is the same carb level as half and half, for example...)
Kefir can be used in recipes as a substitute for yogurt, sour cream, milk or cream. It's wonderful in shakes, puddings, quiches, low carb pancakes and baked goods (like low carb cookies--really helps with the textures/moistness just as sour cream would.) It's the basis of my mocha kefir protein shake:
4 oz. kefir
8 oz. cold coffee
1 serving of the chocolate protein powder of your choice (27g protein, 6g ECC)
You can buy 'kefir grains' which are similar to yogurt starter, and make kefir at home if you prefer that to buying it. For more information about kefir and ways to use it, check out www.kefir.com
What is seitan, and can I make it at home?
Seitan is wheat gluten, minus all the starch. Someone once posted that it was 'chucky jam full of protein,' and yep, it is. If you search in this forum or in recipes, you'll find my recipe for homemade seitan, and the nutrient info.
This link also explains seitan, gives some recipes for preparing it, discusses the pros and cons of buying seitan from the refrigerated case, and describes how to make it at home. The recipe is a little more complex than my own, but it's pretty close.
http://www.vrg.org/recipes/vjseitan.htm
What is Tempeh, and what's it good for?
Tempeh is a fermented soybean 'cake,' usually sold refrigerated (look for the 'use by...' date stamped on the package) or frozen. Frozen tempeh will keep, frozen, for a year. Fermenting the soybeans greatly increases their digestibility, and gives the cake of beans a chewy texture that sautes and fries well.
4 oz. of soy tempeh has 220 calories, 23g protein, 8g fat and 6g ECC (13g carbs-7g fiber). There are other types of tempeh and the nutrient counts differ depending on the type of beans/grains used. Lightlife foods makes an organic soy tempeh that's easily available; here's a link to their website for nutrient info, recipes, and other information.
http://www.lightlife.com/original.html
_________________
Gaelen
For some time I've been meaning to start a topic that works as a reference to 'exotic' foods like TVP. seitan, pappadums, etc.
I'll be searching through my bookmarks and building this topic as time permits, but if you've got a link to resources and descriptions of exotic foods that work in low-carb menus, share it here!
Okay, what is kefir? What's it good for and why would I want to eat it?
Kefir is a fermented milk product, similar to a very liquid yogurt, pourable and drinkable and with a milder 'tang' than plain yogurt--and with a better fat/protein/carb profile. You can get it in 1qt. bottles in the dairy cases of some grocery stores (especially those with a middle-eastern /mediterranean/greek focus), and in the dairy case in the health foods section or in natural foods stores.
Two commonly available brands are Helios Organic and Lifeway Organic. Look for plain unsweetened low or full fat varieties. The nutrient info for 1 cup (8 oz.) of Lifeway Low Fat Organic Kefir is 110 calories: 14g protein, 8g carbs, 2.5g fat (1.5g saturated), 10 mg cholesterol, 125 mg. sodium. It contains: cultured lowfat milk, nonfat milk, guar gum and Vitamins A and D, all organic-sourced. Kefir, like yogurt, contains live active cultures and lots of good probiotics that promote healthy digestion, among other things. So for those who do the carb subtraction for foods that contain two or more live cultures, you *can* subtract these carb counts--but at 1g carb per ounce, I usually don't bother. (1g carb per ounce is the same carb level as half and half, for example...)
Kefir can be used in recipes as a substitute for yogurt, sour cream, milk or cream. It's wonderful in shakes, puddings, quiches, low carb pancakes and baked goods (like low carb cookies--really helps with the textures/moistness just as sour cream would.) It's the basis of my mocha kefir protein shake:
4 oz. kefir
8 oz. cold coffee
1 serving of the chocolate protein powder of your choice (27g protein, 6g ECC)
You can buy 'kefir grains' which are similar to yogurt starter, and make kefir at home if you prefer that to buying it. For more information about kefir and ways to use it, check out www.kefir.com
What is seitan, and can I make it at home?
Seitan is wheat gluten, minus all the starch. Someone once posted that it was 'chucky jam full of protein,' and yep, it is. If you search in this forum or in recipes, you'll find my recipe for homemade seitan, and the nutrient info.
This link also explains seitan, gives some recipes for preparing it, discusses the pros and cons of buying seitan from the refrigerated case, and describes how to make it at home. The recipe is a little more complex than my own, but it's pretty close.
http://www.vrg.org/recipes/vjseitan.htm
What is Tempeh, and what's it good for?
Tempeh is a fermented soybean 'cake,' usually sold refrigerated (look for the 'use by...' date stamped on the package) or frozen. Frozen tempeh will keep, frozen, for a year. Fermenting the soybeans greatly increases their digestibility, and gives the cake of beans a chewy texture that sautes and fries well.
4 oz. of soy tempeh has 220 calories, 23g protein, 8g fat and 6g ECC (13g carbs-7g fiber). There are other types of tempeh and the nutrient counts differ depending on the type of beans/grains used. Lightlife foods makes an organic soy tempeh that's easily available; here's a link to their website for nutrient info, recipes, and other information.
http://www.lightlife.com/original.html
_________________
Gaelen