I love seitan! I'm so surprised. We haven't made our own yet. Instead we bought several cans of various flavors. So far the best is abalone, and the worst is mushroom. Chicken is OK. I think we can do better than this. We also bought an unflavored "gluten puff"; cooking and flavoring that will be the next step.
For lunch today, I wanted to experiment with using several very high protein ingredients to make gravy. Part of my motivation was to see if flax meal could be used as a gravy-thickener. It can, sort of, but I still needed white flour to really thicken the mixture.
I *really* enjoyed this meal. I had to have seconds, it was so good. I also feel really good after eating it, and that's always a good sign to me.
I'm currently working on a program to use the USDA nutrition databases to analyze recipes like this. For now I just have to estimate. The meal doesn't supply the minimum daily amounts of essential amino acids; however, it does supply them in a good balance, because all of the ingredients were chosen specifically for this quality. It is also protein-heavy as-is; to get a better Zone balance, add vegetables and fruit or a very small amount of bread or rice.
Seitan with Vegetarian or Vegan Gravy, serves two
1 cup water
1 Tablespoon spirulina
1 Tablespoon nutritional yeast
1 Tablespoon parmesan cheese
1 Tablespoon white flour
1 Tablespoon flax seed meal
1 Teaspoon miso paste
1/2 Teaspoon turmeric
Vegans can replace the cheese with an equal amount of nutritional yeast and a little more flax.
Fry seitan pieces in your favorite fat, sprinkling with poultry seasoning and red chili pepper, salt optional.
Meanwhile, boil water with miso paste, reduce to medium low heat. Stir in spirulina, yeast, parmesan, flour, turmeric, and flax meal. Simmer gently and stir until thick.
Serve hot with seitan.