|
 By: ISSA
  Click To Enlarge. When Most People Hear Soy, They Usually Think Of Tofu And Soymilk. 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.
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).
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.
 Click To Enlarge. Foods Like Beans Or Tofu Can Be Difficult To Digest. 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.
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.
Author Bio:
Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor and Health Advocate. She began a low-fat, whole grain, vegetable-rich diet in the mid-1970's. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. She became a full-fledged vegetarian on Earth Day 1990.
Over the years she has increased her knowledge and understanding about health and fitness, and the important role diet plays in a person's strength, vitality and longevity. Monique has an "Ask The Expert" Q & A column at Veggies Unite! (www.vegweb.com/guestqa/) where she gives advice about health, fitness and vegetarian/vegan diets. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living.
Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
||||||||||||||||||||||||||
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
