Tempeh can be an acquired taste for many people. But when your taste buds get used to it, there is no turning back! What exactly is tempeh? Good question! Tempeh is a food made from fermented soy beans.
The soybeans we generally consume in North America have usually been genetically engineered, cracked, dehulled, crushed, and subjected to solvent extraction to separate their oils from the rest of the bean. What’s left behind after oil extraction (defatted soy flour) is then further processed into animal feed, or processed to produce a protein concentrate or a protein isolate. The isolate can be used as an ingredient in low-fat soymilk, and the concentrate can be further processed (extruded) to form a textured soy protein for use in meat analog products (like soy burgers). Tempeh is produced with significantly less processing than most low-fat soymilks and soy burgers, and they are soy foods that are much closer to a “whole foods” category than soy protein isolates and concentrates.
Tempeh falls under a different category than most soy products. There are numerous benefits of tempeh:
- PHYTONUTRIENTS: Fermented soy foods like tempeh contain phytonutrients that become more concentrated and more bioavailable
- CARDIOVASCULAR SUPPORT: The antioxidant and anti-inflammatory properties of soy peptides found in fermented soy foods can help protect the blood vessels from oxidative and inflammatory damage.
- VITAMIN K: Fermentation of soy foods can often result in increased formation of vitamin K, especially when bacteria called Bacillus subtilis participate in the fermentation process
- FERMENTATION: Minerals like calcium in soy foods can become more soluble and bioavailable through fermentation
- 1/4 grape seed oil
- 2 tsp. water
- 1 tbs. grated ginger
- 1 clove garlic, minced
- 1 tbsp. coconut nectar, honey or maple syrup
- 2 tsp. tamari
- 1 tsp. turmeric
- 2 tsp. dijon or honey mustard
How to Make:
- Preheat oven to 350 degrees.
- Cut tempeh into 1 1/2 inch cubes or in triangles.
- Mix all of the marinade ingredients together.
- Coat tempeh and marinade in the fridge for a few hours.
- Bake in the oven for 20 minutes and turn over.
- Bake for 5 more minutes.