Nutritips, Training and What Nots

Fearn Soya Granules

A soya granule? 

This little nutritional wonder has been one of my favorites for a couple of years; the nutrient profile is one of the best I’ve seen for a plant product that is not highly processed:  150 Calories, 1g fat, 5mg sodium, 13g carbs, 8 g fiber and 22g protein! 

As described on the package below the title soya granules are

 ”nut-like nuggets of toasted (joyous) soybeans”

I may have opted for the descriptor of “bits” or “nibbles” over nuggets, but I digress.

The only ingredient in the product is soybeans.  In appearance, the granules look like a cross between oat bran and bulgur wheat.  They have a mild flavor and very crunchy texture.

My favorite use thus far has been in my pure protein pancakes (recipe below); however, they are also great for increasing the protein content of hot cereals, homemade granola and bars, and some baked goods.  Have fun substituting a little at a time and see where it takes you!

Not only are the little soya nibbles great nutritionally, but they are also a very inexpensive source of protein; there are 22 servings in one 2lb container that generally sells for about $2.50 online.

An important point to consider is the high fiber content.  While this is great for boosting your daily fiber count, you don’t wanna go crazy on the soya granules at first (as is true with any other high-fiber product).  There are literally hundreds of different kinds of fiber and each food contributes a slightly different type.  Even if your diet is already high is fiber, add the granules about 1 Tbsp at a time to a given portion of food.

Now for the “pancake” recipe:

Pure Protein Pancake

¼         cup egg whites (2 large) or egg substitute

1 ½      Tbsp soya granules

1          Tbsp oat bran or pancake mix

1.  Combine all ingredients in a liquid measuring cup and allow to sit for 5-10        minutes

2.  Heat a skillet or griddle on medium heat and spray with cooking spray (Pam)

3.  Stir the batter and pour it on the hot surface

4.  Cook like a regular pancake; specifically, allow to cook until solid enough on the bottom that the entire thing is flippable (let it brown slightly); flip it only once; allow it to cook on the other side.

5.  Enjoy

Nutrition:  100 Calories; 1g fat, 9g carbs, 4g fiber, 16g protein

Sweet Pancakes:  I prefer to use egg whites for sweet variations.  Some possible additions are: two packets of splenda; a heavy sprinkle of cinnamon and nutmeg; a couple drops of natural vanilla (or any other flavor) extract; any fruit.

Also for sweet pancakes, I like to microwave frozen berries for a minutes or two, add a couple of packets of splenda and some cinnamon, and pour the mixture on top as syrup.

Savory Pancakes:  Both egg white and egg substitute are fine for savory pancakes.  I like to add any herb, roasted onions and peppers (or any other vegetable), and hot sauce to the batter.

Savory pancakes can be topped with low-fat refried beans and salsa, low-fat dressing, or low fat cheese.

A soya granule? 

This little nutritional wonder has been one of my favorites for a couple of years; the nutrient profile is one of the best I’ve seen for a plant product that is not highly processed:  150 Calories, 1g fat, 5mg sodium, 13g carbs, 8 g fiber and 22g protein! 

As described on the package below the title soya granules are

            “nut-like nuggets of toasted (joyous) soybeans”

I may have opted for the descriptor of “bits” or “nibbles” over nuggets, but I digress.

The only ingredient in the product is soybeans.  In appearance, the granules look like a cross between oat bran and bulgur wheat.  They have a mild flavor and very crunchy texture.

My favorite use thus far has been in my pure protein pancakes (recipe below); however, they are also great for increasing the protein content of hot cereals, homemade granola and bars, and some baked goods.  Have fun substituting a little at a time and see where it takes you!

Not only are the little soya nibbles great nutritionally, but they are also a very inexpensive source of protein; there are 22 servings in one 2lb container that generally sells for about $2.50 online.

An important point to consider is the high fiber content.  While this is great for boosting your daily fiber count, you don’t wanna go crazy on the soya granules at first (as is true with any other high-fiber product).  There are literally hundreds of different kinds of fiber and each food contributes a slightly different type.  Even if your diet is already high is fiber, add the granules about 1 Tbsp at a time to a given portion of food.

Now for the “pancake” recipe:

Pure Protein Pancake
 

¼         cup egg whites (2 large) or egg substitute

1 ½      Tbsp soya granules

1          Tbsp oat bran or pancake mix

Combine all ingredients in a liquid measuring cup and allow to sit for 5-10 minutes

Heat a skillet or griddle on medium heat and spray with cooking spray (Pam)

Stir the batter and pour it on the hot surface

Cook like a regular pancake; specifically, allow to cook until solid enough on the bottom that the entire thing is flippable (let it brown slightly); flip it only once; allow it to cook on the other side.

Enjoy

Nutrition:  100 Calories; 1g fat, 9g carbs, 4g fiber, 16g protein

Sweet Pancakes:  I prefer to use egg whites for sweet variations.  Some possible additions are: two packets of splenda; a heavy sprinkle of cinnamon and nutmeg; a couple drops of natural vanilla (or any other flavor) extract; any fruit.

Also for sweet pancakes, I like to microwave frozen berries for a minutes or two, add a couple of packets of splenda and some cinnamon, and pour the mixture on top as syrup.

Savory Pancakes:  Both egg white and egg substitute are fine for savory pancakes.  I like to add any herb, roasted onions and peppers (or any other vegetable), and hot sauce to the batter.

Savory pancakes can be topped with low-fat refried beans and salsa, low-fat dressing, or low fat cheese.