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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.
For more information about soy, visit the Virtues of Soy website at www.virtuesofsoy.com.
Copyright © Monique N. Gilbert - All Rights Reserved.
____________________
Monique N. Gilbert is a Health Advocate,
Recipe Developer, Soy Food Connoisseur and the author of "Virtues of
Soy: A Practical Health Guide and Cookbook" (Universal Publishers,
$19.95, available at most online booksellers). E-mail: monique@chef.net
- http://www.geocities.com/virtuesofsoy/
 Virtues
of Soy: A Practical Health Guide and Cookbook
by Monique N. Gilbert
Price: $19.95
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