In this edition of Taste Safari larder, I am going to persuade even the most stubborn-headed carnivore that soya mince is a great addition to your pantry. I’ve served this up for friends before, in curries and shepherd’s pies, and they had no idea it wasn’t beef! Not only is this a great variation for omnivores, but it’s a great way for vegetarians to satisfy their meat cravings guilt-free.
Photo: you.co.za
Soya mince is a vegetable protein (one clue to its nutritional value right there!) from soy beans, that is textured to resemble minced beef. The beans are ground into a fine flour before being mixed with water to make the mince. It can be bought frozen, refrigerated or dehydrated so they can be kept in the larder for a rainy day.
The soya bean plant is native to China, where it has been cultivated for well over 13,000 years. It was an essential crop for the ancient Chinese who regarded it a necessity for life. Soya beans were introduced into other regions of Asia centuries later and it wasn’t until the early 20th century that it began to be used for more than animal feed in the West. The soya bean is now the most widely grown and utilised legume worldwide.
Since the 1970s there has been a marked increase in the consumption of traditional soya foods and the development of other soya foods which simulate traditional meat and dairy products such as soya milk, soya sausages, soya cheese and soya yogurts.
Soya offers many health benefits, and here is just a few:
- It has powerful anti-carcinogenic properties. Six anti-cancer compounds have been identified in soya beans, including phenolic compounds, which protect our DNA from attack by certain types of carcinogen, and antioxidants, which help to ward off the cell changes that can lead to cancer.
- It is high in protein, vitamins and minerals (including iron and calcium) and fibre
- It lowers the body’s levels of ‘bad’ cholesterol and raises its levels of ‘good’ cholesterol
Substituting one or two meat meals a week with soy-based meals could lead to a much healthier you. Researchers in the U.S recently compiled some stats on what would happen if U.S. citizens replaced their current intake of meat and dairy products with soy. Using previously collected information on the U.S. population and average U.S. dietary intake, these researchers determined that replacement of meat and dairy with soy would result in significantly improved intake of folate and vitamin K; larger amounts of calcium, magnesium and iron; and 4 additional grams of fiber per day. At the same time, replacement of all meat and dairy with soy would lower average cholesterol intake by 123 milligrams per day and lower average saturated fat intake by 2.4 grams per day.
And when soy mince tastes just like beef or lamb mince, there’s no reason not to try this beneficial dietary change! Stay tuned to taste safari for some fantastic tofu recipes to try out at home.
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