How to Add Tempeh to Your Diet

While earning a Bachelors Degree in Human Nutrition & Dietetics I learned how to add healthful foods to my diet. Tempeh, Indonesian in origin, is made from soybeans or a mixture of soy and other grains that have been cultured and fermented. Its high protein content makes tempeh popular among vegetarians, but its many health benefits, including a high fiber content, low sodium content, blood sugar stabilizing effects and natural antibiotic effects, make it a nutritious addition to many recipes. It is also packed with essential fatty acids, vitamin B, calcium and iron. Read more for simple tips on how to add tempeh to your every day meals.

Instructions

Difficulty: Easy

Things You’ll Need:

• Tempeh from the refrigerated section of your grocery store
• Stove, pans
• Your favorite recipes

1. Tempeh's versatility as a protein that can be crumbled, sliced, cubed, or marinated makes it a great addition to your existing recipes. Remember, tempeh comes uncooked, so you must prepare it before enjoying. Before cooking, you may choose to marinate tempeh. Popular tempeh marinades include vinegars, soy sauce, lemon juice and garlic, or salad dressing. Unlike meat marinades, leftover prepared tempeh marinades are safe to use after the protein has been marinated on salads or as a sauce. After marinating from 30 –60 minutes, grill, pan fry, broil, or cook in broth. Read on for ways to incorporate tempeh into your favorite recipes.
2. Tempeh at breakfast:
   
   -Slice thinly, marinate and pan-fry like a ham or bacon substitute.
   
   -Crumble and scramble into your favorite egg recipe.
3. Tempeh at lunch:
   
   -Marinate tempeh in your favorite salad dressing. Pan fry or grill. Then add slices of prepared tempeh to sandwiches instead of meat.
   
   -Add pan fried cubes of tempeh to salad - marinade the tempeh and then use the lefto over marinade as a dressing.
   
   -Cube tempeh then toss into your favorite soup recipe. Tempeh is excellent in hearty soups like minestrone, split pea soups and broth soups like chicken noodle.
4. Tempeh at dinner:
   
   -Incorporate crumbled tempeh into any ground meat dish for a subtle introduction to your diet (or those of soy-resistant family members). I cook and crumble it in my favorite spaghetti sauce in place of cooked ground beef or turkey.
   
   -Toss with olive oil and rosemary, then roast as you would your favorite vegetables for a meatless meal (350 degrees for 40 minutes does the trick).
   
   -Crumbled tempeh is simply yummy added to your favorite chili recipe.
   
   -Prepared cubed or crumbled tempeh is a wonderful pizza topping.
   
   -Use tempeh slices in fajitas, tacos or burritos
   
   -Bread and broil tempeh as you would your favorite fish fillet and serve with fresh veggies.

Tips & Warnings

• Foods made from soybeans contain oxalates, naturally-occurring material found in plants, animals, and humans. When oxalates become too concentrated in the body, they can crystallize and cause health problems. Individuals with existing kidney or gallbladder problems may want to avoid eating soybean-based products like tempeh.
• Some people are allergic to soy. If an allergic reaction occurs after eating tempeh, don't eat any more and see your doctor.