Tempeh (Tem-pay), is a fermented whole soybean , with\u00a0a nutty taste and a unique flavor of fermentation. Although new to the West, it is very popular in vegetarian cooking as a replacement for meat.<\/p>\n
It is known to reduce cholesterol, increase bone density, reduce menopausal symptoms and promote\u00a0muscle recovery<\/strong><\/a>. In addition to these amazing benefits, contains high levels of\u00a0vitamins B5<\/strong><\/a>, B6, B3 and B2, and a small amount of vit. B12. Tempeh is produced by a natural fermentation process. including soybeans (or other legumes and grains) and a mold ( Tempeh is a high-protein, low in fat and cholesterol food, perfect for vegetarians, vegans, or anyone looking for a low-fat and heart-healthy source of protein.The use of whole soybeans give it more dietary fibers, proteins and vitamins than tofu . Tempeh has a nutty, \u201cearthy\u201d flavor, which becomes more noticeable as it ages. It has a firm texture which doesn’t easily crumble, like tofu does. Its ability to take on many flavors and textures makes it a great substitute for meat products. In order to halt the fermentation process and minimize the bitter taste, it is best advisable to either boil or steam Tempeh for at least 10 minutes. The best way to cook tempeh is to use 2 different cooking methods (e.g. saut\u00e9ing and boiling).<\/p>\n \n Our favourite Basic Recipe is: Also, after steaming\/boiling, you can marinade it or use it in your favourite recipe (sauce, gravy, spices etc) to mix in the flavors. Try adding some to a\u00a0stir fry\u00a0instead of tofu, or crumble as minced meat, finely chop it up and add it\u00a0into soups, in pasta sauces or as a side dish for whole grains made into a gravy. Also deep fry for a richer taste and crispier texture.<\/p>\n Fresh, raw tempeh can keep in the fridge for a least 2 weeks, where it continue to age, adopting a deeper flavor like aged cheese. Steaming before refrigerating can reduce maturation process. In the freezer it can keep for about 3 months.<\/p>\n
\n It is also very high in calcium,<\/a>\u00a0as well as beneficial isoflavones.<\/p>\nHow is it made<\/strong><\/h3>\n
\n Soybeans are cooked and mixed with the mold Oligosporus Rhizopus, let ferment for 24-36 hours, when the beans are bound by a white mycelium into a firm patty.<\/p>\nNutritional Benefits<\/strong><\/h3>\n
\n The fermentation process itself, creates such conditions that provide:<\/p>\n\n
\n converts the proteins into amino acids, making it more easy for the system to assimilate its protein content. Protein content: 19gr\/100gr serving = 38% of daily protein needs!<\/li>\n
\n minimizes oligosaccharides and phytic acid in soy, making the Tempeh easily digestible. Its high digestibility makes available many nutrients, which otherwise would not be assimilated.<\/p>\n\n
\n Since Soy tempeh is rich in isoflavones, which also benefit cardiovascular health.<\/li>\n
\n produces beneficial probiotics, that protect the intestines against pathogenic agents like salmonella and E coli.. As promoters of digestive function, probiotics contribute to better immune function, mineral and vitamin absorption, heal leaky gut syndrome, prevent cancer and inflammatory diseases, fight diarrhea, candida and indigestion.<\/li>\n
\n Rich in vit B complex (B2, B3, B5, B6, little B12) which promote good nervous function, aids digestion, energy provision, immune function, blood formation.<\/li>\n<\/ul>\nHow to use\/Recipes<\/strong><\/h3>\n
\n Tempeh can ideally be included in a vegan\/vegetarian diet on a regular basis, as well as to substitute animal origin products, in order to minimize their consumption and exposure to their negative effects on health and environment.<\/p>\n
\n Steamed and panfried Tempeh<\/strong>
\n Steam the whole cake for 15-20 minutes, cut the quantity you need and keep the rest refrigerated . Cut in cubes\/triangles, sticks etc and saut\u00e9 in oil for 2 minutes. Add 2 parts water, 1 part Soy sauce\/Tamari, 1 part Mirin\/sweet wine\/ Rice malt\/sweetener, 1 piece of kombu and cook for 3-4 minutes until it absorbs the liquids.<\/p>\nPreservation<\/strong><\/h3>\n