Tempeh is a traditionally fermented food source is a staple in many cultures. It is a highly nutritious food made from soybeans in a rather simple process by cooking soybeans, adding a natural culture and then fermenting them until a solid cake is formed. The health benefits of tempeh are numerous and should not be quickly dismissed.
A High Protein Meat Replacement
Tempeh is a great addition to vegan nutrition in part because of its high protein content. Just 4 ounces provides 41% of the daily recommended allowance for protein.
Tempeh has been shown in recent studies to lower total cholesterol levels by 30% and specifically to lower bad cholesterol levels by as much as 40%. Additional studies now show that tempeh actually helps increase the good cholesterol thereby ensuring a healthy heart.
But it doesn’t stop there. Tempeh is rich in dietary fiber so when eaten, the fiber binds to saturated fats and cholesterol in other foods consumed which means less is absorbed during digestion. This fiber also binds to bile salts and removes them from the body which forces the liver to use more cholesterol to form more bile salts, leading to even lower cholesterol levels.
Stable Blood Sugar
The protein in tempeh also helps prevent high blood sugar which makes it an ideal food source for diabetics.
The fiber in tempeh binds to cancer causing toxins and remove them from the body so they can't damage the colon. And this benefit extends to many other forms of cancer as well.
Soybeans contain isoflavones and those act like estrogens in the body. These are known to provide relief or elimination of some of the symptoms that occur when natural estrogen levels decline.
So, there is no doubt that tempeh is a healthy vegan alternative. The question now is how to use tempeh as a vital element in daily nutrition. And this recipe is a great start.
Easy Sweet and Sour Tempeh
- 1 package tempeh, cut into 1 inch cubes
- 3/4 cup organic vegetable broth
- 2 tbsp shoyu soy sauce
- 2 tbsp coconut oil
- 1 cup fresh pineapple chunks
- ½ cup pineapple juice
- 1 red bell pepper, diced
- 1 yellow onion, chopped
- 2 tbsp brow rice syrup
- 1/4 cup brown rice vinegar
- 1 tbsp arrowroot powder
In a skillet, braise the tempeh in the vegetable broth and soy sauce for ten minutes.
In a separate skillet, sautee the tempeh in coconut oil until browned. Reserve the broth and soy sauce mixture.
Now to make the sauce, add the pineapple juice, arrowroot powder, brown rice vinegar, and brown rice syrup to the broth and soy sauce that has been reserved. Bring to a simmer. Add peppers and onions to sauce. Sauce will begin to thicken almost immediately, so keep stirring.
Once sauce has thickened, reduce heat, add the tempeh, combine well and serve over brown rice or quinoa.
That is tempeh with its benefits and a delicious recipe to boot! Time to go shopping!
Carl Mason- Liebenberg is a Wellness and Weight Loss Specialist, Author, Fitness Coach, and a Leader in Creating a Lifestyle of Wellness. His passion is for those who suffer from poor nutrition, related illnesses, addictions and overweight conditions; with a specific focus on women. He has recently launched the Ultimate 30 Day Body Reset to help you to obtain authentic wellness.
- Published: 15 July 2013
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