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Articles and Information
3 Reasons to Try Tempeh - Soy's Super Food
by Monique N. Gilbert
When most people hear soy, they usually think of tofu and soymilk. Soon
tempeh (pronounced tem-PAY) will be one of the first soy products to come to mind. It is fast becoming the most popular soy food on the market because it is highly nutritious, easy to digest, and deliciously simple to prepare. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Ten years ago it could only be found at health food stores and Asian food markets. While tempeh may be considered new for many, it actually has a long and extensive
history dating back more than 2,000 years. Originally developed in
Indonesia, it is a traditional fermented soybean product made from cracked,
cooked soybeans inoculated with beneficial bacteria to give it a chewy and
meaty consistency. It comes in several varieties, either 100 percent
soybeans or soybeans combined with one or more grains like rice, millet, or
barley.
1. Tempeh is a nutritional super hero. It is high in protein, dietary
fiber, iron, potassium, calcium, and phytochemicals like isoflavones. It has
been shown to lower cholesterol, high blood pressure and the risk of heart
attack and stroke; reduce the risk of some cancers, like colon, breast,
ovarian and prostate; ease certain menopausal symptoms; prevent and possibly
even reverse the effects of osteoporosis and diabetes. To obtain these
protective properties, researchers recommend consuming a minimum of 25 grams
soy protein and 30-50 milligrams isoflavones daily. This works out to about
1-2 servings a day. One serving of tempeh, which is 1/2 cup (4 ounces),
provides on average 19 grams soy protein, 60 milligrams isoflavones and 7
grams dietary fiber (28% RDA). Tempeh made with only soybeans has more soy
protein and isoflavones than those with added grain. Whatever variety you
choose, tempeh is the best source and easiest way to get lots of high quality
protein, isoflavones and fiber in a minimally processed soy food. Each
serving also supplies about 100 milligrams calcium (10% RDA), 550 milligrams
potassium (16% RDA), and 5 milligrams iron (30% RDA).
2. Tempeh is a great choice for people who have difficulty digesting
plant-based high-protein foods like beans and legumes or soy foods such as
tofu. Because tempeh is a fermented soy product, its enzymes are partially
broken down, making it easier to metabolize. It does not produce the
unpleasant gastrointestinal discomfort and gas that some other plant-based
proteins do. This fermentation process actually allows your body to more
easily assimilate and absorb tempeh's nutrients. Besides being a terrific
cholesterol-free easy-to-digest meat alternative, it is also ideal for people
on low sodium diets. Unlike other fermented soy products, like miso which is
very salty, tempeh is extremely low in sodium.
3. Tempeh has a pleasant, wonderfully unique nutty/mushroom flavor. It's
rich and savory taste and firm texture makes it easy to create fantastic
meals without a lot of fuss. It does not need much preparation or cooking
time, making it a marvelously healthy fast food. Just add a little soy sauce
or liquid hickory smoke seasoning to enhance its flavor. Then stir-fry,
saute, microwave, stew or bake it to make a variety of delightful dishes and
sandwiches. To make a hearty entree in a short amount of time, all you need
is tempeh, onions, mushrooms, peppers, olive oil, liquid seasoning, and some
cooked brown rice or pasta. Thinly slice the tempeh. Sprinkle some soy
sauce or liquid hickory (or mesquite) smoke seasoning on both sides of the
slices. Slice the onions, mushrooms and peppers, and saute in a little olive
oil for a few minutes. Add the seasoned tempeh slices and saute until
lightly browned. Salt and pepper to taste. Then place everything on a bed
of brown rice or pasta, and enjoy!
So give tempeh a try. Your body and taste buds will thank you for choosing
this delicious and nutritious soy food.
Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Soy Food Connoisseur and author of "Virtues of Soy: A Practical Health Guide and Cookbook" (Universal Publishers, $19.95, available at most Internet booksellers).
E-mail: monique@chef.net - http://www.MoniqueNGilbert.com
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