Mini Post: Tempeh
What’s more weird than wrapping your head around tofu? Tempeh, of course. Unlike tofu, which is made from coagulated soy milk, this Indonesian food is made from fermented whole soybeans that have been compacted into a firm cake. Since it's fermented, we know it's more digestible and increases the diversity of our gut microbiome—one of the signs of a healthy body. *
Here is the nutritional breakdown:
A 3-ounce (84-gram) serving of tempeh contains these nutrients:
Calories: 162
Protein: 15 grams
Carbs: 9 grams
Total fat: 9 grams
Sodium: 9 milligrams (mg)
Iron: 12% of the recommended daily intake (RDI)
Calcium: 9% of the RDI
Riboflavin: 18% of the RDI
Niacin: 12% of the RDI
Magnesium: 18% of the RDI
Phosphorus: 21% of the RDI
Manganese: 54% of the RDI
The challenge is, how do we make it taste good? First, you need to boil it until it goes from shiny to more of a matte look. I usually slice it thin (¼ inch) and boil it for 5 minutes in a frying pan. Then I sauté it with my favorite spices. Salty spices like soy sauce or Braggs Liquid Aminos work. You can layer it in sandwiches, or put it on top of salads. I topped it with a cilantro pesto last night and it was very tasty. You can also crumble it and add it to any casserole or salad to increase the protein.
I encourage you to give it a try. A healthy microbiome is what is common in all people who live healthy and long.
Are you curious how to eat in a more natural way or a plant -based diet, let’s set up a time to talk!
