• http://foggiachat.altervista.o...kwd=779675 http://foggiachat.altervista.o...kwd=384650 orlistat 120 mg price cephalexin liquid propranolol 40 mg
  • clobetasol propionate on face metronidazole drug class sulfamethoxazole 800mg trimethoprim 160mg baclofen gaba clomid days 2 6 when will i ovulate
    levitra effet secondaire vrai cialis sur internet cialis generique vrai ou faux http://innovezdanslesimplants....age=695830 cialis acheter en belgique kamagra oral jelly sildenafil http://www.cricyt.edu.ar/sismo...milligrams super kamagra apotheke viagra apteekki sildenafil 100mg preis viagra sulle donne toile montrer http://logement-jeunes.aquitai...spa%C3%B1a seite

    Archive for the ‘tempeh’ Category

    Chef Doug McNish’s Tempeh Croquettes

    I know Chef Doug McNish from Twitter, but I really look forward to the day when I get to try some of his food.  How could I not, after seeing photos of his marinated beet carpaccio with Belgium endive, sprouted pumpkin seed chimichurri, and chili flax oil, or his black kale and bok choy salad with pumpkin seed ‘butter cream’, nori, and spirulina?

    With chilly Fall temperatures here to stay, I asked Doug to share his favorite hearty autumn recipes with me.  These tempeh croquettes (!) are one; be sure to come back next Friday, when I’ll share the other two delectable recipes he sent me.

    Continue Reading »

    Share

    In A Pinch? These Products Make Healthy Dining A Cinch!

    amys-tradbeansI hear it often.

    • “By the time I get home from work and the gym, the last thing I want to do is cook a meal, even if it’s just twenty minutes.”
    • “I love cooking healthy meals when I have company, but when it’s just me on a Tuesday night, I’m not as motivated.”
    • “Is it at all possible to eat healthy without getting extra pots and pans dirty?”

    These statements make complete sense.  I, too, often come home some evenings feeling more lazy than chef-like.  I love to cook, and there are nights when all I want to do is press a button and have dinner served to me; I can only imagine what a kitchen-phobe must experience!

    Alas, the products listed below have often come to my rescue by allowing me to have a healthy meal with simple ingredients in minutes on days where an avocado, hummus, and sprout sandwich just won’t cut it.

    Please note this is simply a personal list of my favorite items.  While extensive, it is not a definitive “end all, be all” compilation.  There are plenty of other products that would fit the bill but are not listed simply because I have not tried them.

    All of these products get high marks from me for flavor, nutrient composition, and agreeable ingredient lists (no test-tube Frankengredients in sight!).

    For easier navigation, I have divided them by category.

    WHOLE GRAINS

    • Seeds of Change Tigris or Uyuni microwaveable rice pouches: these whole grains are already seasoned, but unlike other brands, the sodium content is absolutely reasonable (220 milligrams per cup).  Bonus: they are certified organic!
    • Tasty Bite microwaveable brown rice: a great way to get whole grains that allows you to flavor to your liking.  Super quick and easy flavoring ideas:
      • Soy sauce, ground ginger, toasted sesame oil
      • Raisins and cashews
      • Curry powder and olive oil

    BEANS AND LEGUMES (best used as side dishes):

    SAUCES:

    • Seeds of Change Indian simmer sauces: transform a simple stir-fry into a palate-popping dish — without sketchy ingredients or ridiculous amounts of calories and sodium.
    • Dave’s Gourmet pasta sauce: with so many commercial pasta sauces laden with sodium and added sugars (but very little flavor), these are an absolute delight.  The butternut squash pasta sauce turns pasta night into a culinary treat.
    • Alessi pasta sauce: imported from Sicily, so they don’t get “green points”, but I justify my purchases by thinking of all the local produce I purchase!
    • Rao’s pasta sauce: I occasionally have a craving for whole wheat penne a la vodka.  When I do, this is the sauce I turn to.  The price tag is hefty, but one jar lasts me three or four months.

    MUST-HAVES FOR A 3-MINUTE ENTREE OR SIDE SALAD (mix and match):

    • Pre-washed greens (if the bag or container says “triple washed”, I don’t bother with additional rinsing or washing  Straight into my plate or bowl it goes).  My tastebuds become putty in arugula’s hands, so that’s generally what I use, but use whatever you prefer.
    • Grape or cherry tomatoes.  Love these.  All they need is a quick rinse.  No chopping or slicing needed, unless you want to.
    • Canned whole kernel sweet corn: Just needs a quick rinse.
    • Pre-shredded carrots: Ready-to-go betacarotene.
    • Jarred roasted red peppers
    • Pitted olives
    • Seeds.  Pumpkin, sunflower, hemp, chia.  Whatever.  Sprinkle two or three tablespoons to add protein, fiber, phytonutrients — and crunch!
    • Raisins.  Easy way to add sweetness to a salad straight out of a container.  Dried cranberries also work, though all varieties contain added sugar.
    • Shredded organic cheese (dairy or alternative): Again, open the bag and sprinkle over your salad.  Takes all of, what, 20 seconds?

    YOU COULD ALSO USE THE SALAD VEGETABLES AS A BED FOR THESE QUICK PROTEINS:

    I don’t have much experience in the realm of frozen meals (and most of what I have tried classifies as “pretty decent” at best, and therefore not fitting for this “best of” post).  However, here are a few items (entrees and side dishes) I like to have handy and enjoy eating.  FYI: I prefer cooking them in the oven, which does require a good amount of time:

    • Evol Burritos: I wish they were slightly lower in sodium, but as long as they are an occasional “I’m in no mood to cook” SOS item (think no more than twice a month), it’s fine.  Top with a few tablespoons of salsa if you want to feel more accomplished.
    • Dr. Praeger’s sweet potato pancakes: When you don’t have a sweet potato to bake, this is a good alternative.
    • Trader Joe’s Thai vegetable dumplings: I sometimes enjoy these as a snack or an appetizer.

    And, please, help inform fellow Small Bites readers by leaving your favorite “in a pinch” products that deserves two thumbs up for great flavors and lovely nutrition labels.

    Share

    You Ask, I Answer: Natto

    Natto_in_other_words_rotten_soya_bean_but_a_delicacy_in_JapanWhat you said about edamame and tempeh reminded me of natto –what do you think of it? I’m curious about its nutritional value.

    — Christine Ho
    Berkeley, CA

    I did indeed overlook the five-star nutrition in natto, Christine.

    I initially considered mentioning it in the post you refer to, but, in my experience, natto is even harder to track down than edamame and tempeh.  Regardless, I should have mentioned it because it is indeed another wonderful unprocessed way to consume soy.

    I mention “unprocessed” soy because in their feverish rage to bash soy, anti-soy advocates don’t take the time to differentiate between different varieties of the bean.

    It is true that the amount of processed soy in the Standard American Diet (SAD — how appropriate!) is alarming.  To label all soy as equally unhealthy, though, is absurdly reductionist and plain wrong.

    Some of the world’s healthiest cultures have eaten — and continue to eat — large amounts of unprocessed soy on a daily basis.  A diet high in tempeh and natto is very different from one high in soy ice cream, soy chips, and soy burgers.

    In any case: like tempeh, natto is fermented soy.  This means more nutrients (natto is a great source of vitamin K and folate) as well as higher absorption of minerals.  Natto is also a wonderful source of fiber and protein.

    There are two key differences between the two, though.

    1. Tempeh is usually (though not always) mixed with other foods, like barley, millet, and flax seeds.  Natto is 100 percent soy.
    2. Tempeh is fermented through the addition of the Rhizopus mold.  Natto is fermented through the B.subtilis bacteria strand.

    From a flavor and texture standpoint, tempeh is meaty/”mushroomy” while natto is sticky and emits a very unique odor that some appreciate and others find repulsive.

    Share

    You Ask, I Answer: Tempeh vs. Tofu

    Sliced_tempehIn some of your posts, you have mentioned that tempeh (pictured, left) is more nutritious than tofu.

    Is that just because tempeh is fermented, or are there more reasons?

    — Sarah Bertanke
    (Location withheld)

    While tempeh’s fermentation process certainly gives it a nutritional (and probiotic!) boost, there is more to this tale.

    FYI: Fermentation reduces soybeans’ phytate content, thereby making their zinc and iron much more bioavailable.

    Whereas tofu is made by coagulating soy milk with a precipitating agent (in most cases calcium sulfate, thus the high amounts of calcium in tofu), tempeh is made from whole soybeans.

    The presence of said soybeans — in some cases along with wild rice or flax — makes tempeh a high-fiber food.

    While four ounces of tofu provides 1.5 grams of fiber, that same amount of tempeh adds up to 11 grams!

    Due to its “whole food” status, tempeh is also an excellent source of manganese, magnesium, and potassium.

    Tempeh is also significantly higher in protein and omega-3 Alpha-Linolenic fatty acids than tofu.

    Although I enjoy the taste of both, I am partial to tempeh’s nutty flavors and unique mouth-feel.

    Share

    You Ask, I Answer: Genetic Modification, Tempeh

    tempeh_smokystrips_detailYour post on genetically modified foods was very distressing to read, and that interview you linked to even more so.

    Are fruits like seedless clementines genetically modified?

    [You mentioned that 91 percent of soybeans grown in the United States are genetically modified].  I have always been so suspect of soy, anyway.

    Is tempeh soy-based?

    — Dennise O’Grady
    Bay Head, NJ

    The issue of genetically modified foods is simultaneously disturbing, frightening, and… extremely new.

    I have a feeling that as we progress through this current decade, we will begin to learn more about the possible health effects of diets high in genetically modified organisms.  The frustrating angle, of course, is that we are not always made aware whether a certain food is genetically modified or not.

    FYI: late last night, Dr. Marion Nestle uploaded a must-read post about the latest studies on genetically modified foods.

    Onto your questions.

    While clementines (seedless mandarins, for all intents and purposes) sound like a genetically modified dream, they are not (yay!).

    It turns out clementines grow without seeds simply by being planted in isolation from other citrus fruits.

    As for tempeh: yes, it is soy-based.  Specifically, tempeh is made up of fermented soybeans.  That fermentation process, by the way, makes it nutritionally superior to tofu.

    The key with tempeh is to be familiar with the various brands.  I can tell you that Lightlife tempeh products (their “Fakin’ Bacon” tempeh strips are glorious!) and Turtle Island tempeh products (love their sesame garlic marinated tempeh strips) do not contain genetically-modified soybeans.

    What’s very ironic is that most people who are consuming high amounts of genetically-modified soy aren’t necessarily eating tempeh or tofu.

    Remember — soy by-products (like soybean oil, soy protein isolate, and soy flour) are commonly used in a variety of processed foods, from chips to shelf-stable pastries to protein bars.  That’s where most of the genetically-modified soy is going.

    Share

    You Ask, I Answer: Tofu Concerns

    iron-source-edamame-soybeans-lgI am a vegetarian and eat tofu, but I am hearing two things about tofu that are bothering me.

    1) Tofu has large amounts of antibiotics or other additives dangerous to the human body.

    2) In order to make tofu and fulfill the global need for tofu, the Brazilians have undertaken an incredible rate of slash and burn to clear fields to make way for planting of soybeans.

    What are your thoughts?

    — Barlow Humphreys
    Westchester, NY

    1) Tofu does not contain antibiotics.

    The use of antibiotics only comes into play with animals that have them mixed into their feed.

    Non-organic tofu contains pesticides, but there are no “dangerous additives” in soy products.

    2) Brazil is one of the world’s top producers of soy.

    It is certainly true that the increased demand for soy (along with corporate-owned genetically modified soy crops that can practically grow anywhere) have led to a staggering amount of deforestation there.

    That said (and please do not take this to mean I am dismissing that as unimportant) — meat production takes an even larger toll on the environment, as it requires the use of more land, significantly more water usage, and creates a larger amount of waste.

    One way to “pitch in”, from an environmental standpoint, is to purchase soy products made exclusively from soybeans that are not genetically modified, since non-GMO soybeans are usually grown more responsibly.

    Although over 90 percent of the world’s soybeans are genetically modified, most of those are used to make soy by-products (ie: soybean oil, soy protein isolate) used in processed food.

    When it comes to soy products, I recommend prioritizing tempeh (fermented soy) and edamame (picture alongside this post), as these are the most nutritious and less processed varieties.

    Next on the list are tofu and soy-based dairy products.

    Processed foods made largely with soy protein isolates (ie: soy chips, soy bars, soy burgers, soy protein powders) should be considered “occasional treats”.

    Soy can only be considered a health food when it is consumed in a minimally processed form.  A sprinkle of soy dust on a corn chip is hype, not health.

    Share

    Quick & Healthy Recipe: Tempeh Joes

    DSC02550Frequent visitors to this blog know I have a soft spot for tempeh, the mostly unknown — yet extremely nutritious — fermented soy product that is often relegated to the corners of supermarkets’ produce sections.

    Hopefully this delicious and healthy sloppy joe recipe — passed on by a friend — will give you a reason to purchase some next time you’re at the grocery store.

    The accompanying picture shows the end result (I wasn’t able to fit all of the filling into the buns, hence the spillover).

    In case you’re wondering, that’s a side dish of broccoli-carrot slaw — topped off by a homemade tahini dressing — and two vitamin D pills!

    YIELDS: 4 “Tempeh Joes”

    INGREDIENTS:

    1 package tempeh (any variety)
    1 cup low-sodium canned chickpeas, rinsed
    1 tablespoon olive oil
    3/4 cup onions, chopped
    4 garlic cloves, minced
    1 cup green peppers, chopped
    1 can diced or petite-cut tomatoes (preferably with jalapeño peppers)
    2 tablespoons chili powder
    1/2 teaspoon paprika
    1/4 teaspoon cumin
    4 whole grain buns (I recommend the Food for Life brand)

    INSTRUCTIONS:

    Place a cup of rinsed chickpeas in a bowl and mash them.  Set aside.

    Slice tempeh into one-inch think slices.

    You can either steam the tempeh for approximately 15 minutes or stir-fry it in a tablespoon of olive oil for approximately 10 minutes.

    Once tempeh is steamed or stir-fried, cut into small pieces.

    In a large pan, heat the tablespoon of olive oil.  Once oil is hot, add onions and garlic, stirring frequently.

    Once onions and garlic are lightly browned, add peppers, mashed chickpeas, and cut-up tempeh.  Stir frequently over medium heat for five minutes.

    Add diced tomatoes, chili powder, paprika, and cumin.

    Raise heat and stir frequently for approximately five minutes (in the meantime, toast whole grain buns).

    Place tempeh joe mix on toasted buns and enjoy.

    NUTRITION INFORMATION (per serving, for version using steamed tempeh):

    404 calories
    1.1 grams saturated fat
    500 milligrams sodium
    15 grams fiber
    22.5 grams protein

    Excellent source of: fiber, manganese, niacin, protein, riboflavin, vitamin B6, vitamin C

    Good source of: Magnesium, potassium

    Share

    Tempeh: The Fast and Easy Way

    p_prod_tempeh20Poor, poor tempeh.  So tasty and nutritious, yet virtually unknown.

    Granted, its technical description — fermented soybeans — doesn’t do it many favors with unfamiliar consumers.  And, to the untrained eye, a package of tempeh looks like a bland, moldy rectangle of blah.

    Fortunately, the folks at Turtle Island Foods are here to help with their marinated tempeh strips.

    Available in three flavors (coconut curry — my favorite –, sesame garlic, and lemon pepper), it is a ridiculously simple way to give this nutrition powerhouse a try.  Simply heat the strips in a lightly greased pan for three to four minutes and you’re good to go.

    A 5-slice serving provides:

    • 120 calories
    • 280 milligrams sodium (slightly over 10% of the recommended daily limit)
    • 5 grams fiber
    • 12 grams protein

    As an added bonus, Turtle Island uses 100% non-genetically modified, organic soybeans and REAL spices (none of that vague “natural and artificial flavors” here).

    Serve this over brown rice with a baked sweet potato on the side (topped with a drizzle of extra virgin olive oil) for a delectable meal that will have you looking at soy in a whole new different way.

    Share

    You Ask, I Answer: Soy

    I have heard some forms of soy (i.e.: the fermented kinds) are more healthy than others.

    I have also heard tofu is basically a processed product “cut” with the equivalent of plaster of Paris.

    Soy and soy-based products are tooted by the supposed health conscious community as wonder foods, and i think people are often misinformed in regards to soy products being healthy.

    For instance: those faux chicken patties. How can something so processed be healthy?

    Wouldn’t a person be better off choosing an organic grain-fed chicken breast over something of this nature? likewise, organic soymilk [unsweetened of course] vs organic milk??

    And what about soy estrogens???

    — Brooke Green
    Brooklyn, NY

    Thank you for bringing up the issue of “wonder foods.”

    Although certain foods are more nutritious than others (quinoa surpasses white bread, for example,) I think it is dangerous to label anything as a “wonder food.”

    Such a term inaccurately suggests such foods can be eaten in unlimited amounts.

    Remember — all calories, regardless of the source, add up.

    Extra virgin olive oil certainly has its health benefits, but drowning a salad in 4 tablespoons of it adds 500 calories.

    Anyhow, the key with soy — like with any other food — is to mainly consume it as minimally processed as possible.

    This applies to other foods as well. Take potatoes as an example. It is obviously better to consume them baked and with their skin than out of a Pringles tube.

    So, tempeh (fermented tofu) and edamame offer more nutrition than a processed soy product that could very well contain added sugars, excess sodium, and trans fat.

    This can also be equated to whole grains.

    Some people think a whole grain cookie is automatically healthier than a standard cookie. Not necessarily.

    If the whole grain cookie has twice the calories, sugar, and trans fat of the standard cookie, the whole grain benefit is thwarted.

    I consider the issue of faux chicken patties versus organic chicken breasts to be more about personal ethics than nutrition.

    I think many people choosing faux meats do so out of a personal decision to not eat meat, rather than from a “what is less processed?” angle.

    Keep in mind, though, that many times meat-based frozen products are nutritionally inferior to soy-based ones.

    As far as tofu is concerned — it is one thing to eat “tofu hot dogs” (which are highly processed and thereby high in sodium and chock full of preservatives,) but cubes of regular tofu (pictured, right) thrown into a vegetable stir fry is a great way for vegetarians to get protein, calcium, and Omega-3 fatty acids.

    As for the soy-based estrogens, the only people who should be concerned are women living with breast cancer who consume four or more servings of soy on a daily basis.

    Otherwise, there is absolutely no research showing that one or two daily servings of soy in a healthy individual poses any sort of health risk.

    I don’t recommend gobbling down oodles of soy every day because it contributes quite a bit of Omega 6 fatty acids to the diet (which in itself is not bad, but the typical US diet provides way too much of it and not enough Omega 3’s — nowhere near the ideal ratio.)

    Share

    You Ask, I Answer: Vegan Child’s Nutrition

    I have a picky eater at home, an 8-year-old I adopted last year from another country.

    She is still very suspicious of new foods, and I have taken to sneaking supplements into her diet wherever I can.

    She’s vegan and I’m vegetarian; I open up iron supplement capsules and sprinkle small amounts of iron into her food; same with B-complex capsules and multi-vitamin caps.

    She gets plenty of protein and fiber, since she’s happy to eat tempeh, beans, quinoa, peanut butter and lots of vegetables and fruits.

    I’m mostly concerned with her iron, B-complex, calcium and Omega-3 intake.

    The last two I can handle with flax oil, wakame powder and various calcium supplements.

    Actually, I still think she could be getting more calcium if she’d drink milk, but she won’t.

    — Jennifer Armstrong
    Saratoga Springs, NY

    Although I understand your concerns regarding your child’s nutrition, I believe she is doing just fine based on the eating patterns you describe above.

    First of all, I am impressed that an 8 year old appreciates the taste of quinoa and tempeh – nutritious foods that many adults shun, or downright don’t even know about.

    Most people with children your age are concerned about the increasing consumption of Doritos, Oreos, and soda!

    Alright, let’s discuss the specific nutrients you inquired about.

    As far as iron is concerned, there is no absolutely need to provide capsules.

    An omnivorous 8 year old should get 10 milligrams of iron a day; since your daughter is vegan – and therefore consuming solely non-heme sources – I would place her requirement at 15 milligrams.

    Note that between the ages of 9 and 12, this requirement will lessen to approximately 12 milligrams.

    Considering the iron amounts in these vegan foods, you’ll see why iron pills are basically a waste of money:

    Quinoa (1 cup): 6.2 milligrams
    Soybeans (1/2 cup): 4 milligrams
    Lentils (1/2 cup): 3.2 milligrams
    Kidney beans, chickpeas, black eyed peas (1/2 cup): 2.5 milligrams

    Don’t forget enriched and fortified grains.

    Half a cup of fortified oatmeal provides 6.5 milligrams of iron, and a cup of enriched cereal (say, Cheerios) provides 9 milligrams!<

    In terms of calcium, she currently needs 800 milligrams a day, but this will jump to 1,300 from age 9 to 18.

    Again, though, no need for supplementation.

    It does take more planning than an omnivorous diet, but it can be done.

    Check out these values:

    Calcium-fortified orange juice (1 cup): 300 milligrams
    Soy yogurt (1 cup): 300 milligrams
    Soymilk (1 cup): 300 milligrams
    Tofu (4 oz.): 260 milligrams
    Collard greens (1/2 cup): 175 mg
    Almonds (1 oz): 80 mg

    Although Vitamin B12 is often cited as an issue in vegan diets, fortification has made this former problem a lot easier to manage.

    Many popular cereals are fortified with vitamin B12.

    Let’s go back to the Cheerios example — 1 cup provides a third of a day’s needs.

    A cup of some (fortified) soymilks, meanwhile, contains 40 percent of a day’s worth of B12!

    Wakame – a kelp – is also a great source. It’s one of the few seaweeds that contains human-active B12 (as opposed to the analog type, which is useless in our bodies).

    In the event that B12 needs can not be met through food, I do recommend supplementation. Make sure it is specifically a B12 supplement and not a multivitamin containing B12 (vitamin C, vitamin E, and iron can impede absorption).

    Omega-3 fatty acids are the most difficult to get from a vegan diet, since walnuts and flaxseeds only contain alpha linoleic acid (they do not contribute EPA and DHA, the two essential fatty acids found in fish).

    However, Omega-3 supplements made from algae are vegan and contain EPA and DHA!

    While we’re on the topic of supplementation, I think everyone — carnivore, vegan, and everywhere in between — should supplement their diet with vitamin D.

    One last thing – don’t get discouraged by your daughter’s adverse reactions to new foods.

    Research has determined that it takes approximately eight to ten tries for a new food to be accepted by a young child.

    The key is slow integration.

    For instance, let’s say your daughter enjoys baby carrots but the first time she tried celery she wasn’t too keen on it.

    Rather than outright swap carrots for celery pieces overnight, throw in four or five chopped bits of celery next time you pack some baby carrots in her lunch box.

    This subtle addition of a new flavor will be less intimidating to her and less of a shock to her palate.

    Do this another five or six times. The results might surprise you!

    Share

    You Ask, I Answer: Soy

    I eat a good amount of soy every day. What is your opinion on the studies that claim soy is anything but healthy?

    — Gretchen Trimm

    Greensborough, NC

    The soy debate has been going on for a while, and it only appears to be intensifying.

    Whereas many people appear to focus on whether soy is inherently good or bad, I think a more helpful way of looking at this issue is to consider how we are eating our soy.

    For instance, let’s take potatoes. I could easily make the case that potatoes are unhealthy if I base my research on people who only eat them as French fries, chips, or mashed potatoes loaded with butter and bacon bits.

    A similar thing is happening with soy.

    The studies showing the benefits of including soy in one’s diet referred to nutritious variations of it, whether it’s tossing actual soybeans into a salad, eating tempeh, or having steamed or grilled tofu.

    Unfortunately, once soy became popular in the United States, it was used to make soy chips, soy pretzels, and soy ice cream. In other words, soy became overshadowed by sodium, high fructose corn syrup, and a variety of food additives and unhealthy ingredients.

    Remember that the closer your food is to nature, the higher its vitamin, mineral, and antioxidant component.

    If someone’s only source of soy is unhealthy foods (i.e.: McDonald’s hamburgers and hamburger buns contain soy by-products), their nutrition status would clearly not benefit.

    Just like a plain baked potato is a better source of fiber, vitamin C, and potassium than a potato-ish concoction in a can of Pringles, minimally processed versions of soy offer health benefits not found in a convenience snack made out of soydust.

    I would not suggest anyone stop eating soy or consider it a harmful addition to their diet. If anything, products like edamame and tempeh are a great source of fiber, healthy fats, and protein.

    However, I also think it is wrong to view soy — or any other food — as miraculous or healthy if consumed in extremely high amounts.

    Share

    All-Star of the Day: Tempeh

    “Oh wow, this is good!” is the typical reaction of my non-vegetarian friends once I ask them to try tempeh.

    Despite being familiar with meat alternatives, I myself didn’t try tempeh until a few months ago. I was instantly hooked. I loved the nutty flavor and texture, and its nutritional profile even more.

    Tempeh has been an Indonesian staple for approximately 2,000 years that is finally starting to make its way into mainstream US culture. In fact, many commercial supermarkets across the country offer it alongside their tofu and faux meats in the produce department.

    Its partly so nutritious because it is a whole food which undergoes very little processing, meaning its health properties remain intact.

    To make it, soybeans are cooked and then fermented with a special agent. The fermented product is then incubated until a patty or thin cake is formed. Raw tempeh looks moldy, but it is 100% safe to eat.

    There are many ways to prepare it. My favorite is to cut it into small strips, which I then sautee, and put in a salad. It also makes for an excellent stir-fry ingredient.

    Just how good is tempeh, you ask? Half a cup provides:

    • 210 calories
    • 19 grams of protein (a little less than half a chicken breast)
    • 7 grams of fiber (the equivalent of two medium apples)
    • 550 milligrams of blood-pressure stabilizing potassium (slightly more than a medium banana).

    That half cup also contains 30% of the recommended amount of riboflavin, a B-vitamin that, among many other tasks, oversees our liver’s detoxifying process.

    Tempeh also delivers all of soy’s isoflavones (plant derived compounds) in one tasty package.

    Since so many of soy’s health benefits are targeted to women, let me throw this tidbit out to my male readership. One of soy’s isoflavones, genisten, has been shown to lower our risk of colon cancer (for best results, it is recommended to consume 12 ounces of whole soy products a week).

    Genisten is so powerful that not only does it prevent the spread of malignant cells, studies also suggest it interferes in such a way that it sets off their own self-destruction!

    Curious for a taste? Lightlife offers several varieties of tempeh — including my favorite, with added flaxseed (another all-star I will discuss soon), that offers 11 grams of fiber and 20 grams of protein per serving.

    Lightlife also sells “fakin’ bacon” tempeh strips that are a perfect addition to a lazy Sunday brunch.

    Share

    • Search By Topic

    • Connect to Small Bites

    • Subscribe to Small Bites

    • Archives

      • 2017 (1)
      • 2013 (1)
      • 2012 (28)
      • 2011 (90)
      • 2010 (299)
      • 2009 (581)
      • 2008 (639)
      • 2007 (355)