Tempeh: Health Benefits and Recipe
By Dr. Ben
my first taste of tempeh back in 2000 when I was living in northern
California. A friend prepared it with flavored rice - the kind used
to make sushi rolls - and served it up with a huge platter of fresh
vegetables. Talk about a mouthful of goodness - I still remember
being dazzled by mini-explosions of flavor as I enjoyed tempeh for
the first time.
you've never tried tempeh, I encourage you to give it a go - tempeh
is a healthy, protein-rich plant food that is well worth adding
to your diet.
is best described as a chewy, slightly nutty, and hearty soybean
cake. It's made by fermenting cooked soybeans, and is, for all practical
purposes, free of phytates and other compounds that give soy a bad
name in some healthy eating circles.
of its dense, chewy texture, tempeh provides a meat-like mouth feel,
much like perfectly sauteed oyster mushrooms do.
days, you can find tempeh in the refrigerated section of health
food stores and even in most big grocery stores. And of course,
you can find tempeh in just about any Korean, Chinese, or Japanese
choosing tempeh, look for one with relatively uniform color; you
don't want tempeh that has any dark spots, which usually means that
the tempeh is old.
stores carry two varieties of tempeh: cooked and uncooked.
tempeh is usually sliced thin, and has been marinated to increase
flavor. Packages of cooked tempeh are usually labeled as being "ready
tempeh is best cooked before use. Tempeh is typically steamed, baked,
or fried; steaming is the healthiest cooking method for just about
all foods, including tempeh.
and tasty way to use tempeh is to marinate bite-size pieces in a
blend of soy sauce (2/3), sesame oil (1/3), and a touch of honey,
and to sautee the tempeh in olive oil over low heat. Cook slowly
and stir often for between 10 to 15 minutes - the result will be
crispy mouthfuls of flavor that you can add to salads and any grain
dishes you enjoy.
you purchase tempeh that has already been marinated, skip the marinating
step and sautee straight away. If you marinate your tempeh before
cooking, you can marinate anywhere from 15 minutes to several hours
in the refrigerator.
simple way to prepare tempeh is to make a tuna-like sandwich filler
that you can eat with a pita, baguette, crackers, or your favorite
whole grain bread.
tempeh, chopped or crumbled into small pieces
1 rib celery, finely chopped
1/2 cup green onion, finely chopped
1/4 cup of your favorite mayonnaise
Sea salt and pepper, to taste
Combine all ingredients in a bowl and use a fork to mix well until
you get a tuna-like consistency.
Serve with any of the choices listed above, and refrigerate leftovers
in a covered container. This tempeh sandwich filler stays fresh
for at least two days.
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