Terrific Tempeh

Tempeh is my favorite soyfood. It's made from split and cooked soybeans fermented with a rhizopus mold. Because it's fermented, the phytates and enzyme inhibitors that are a problem in soy are neutralized.

This soyfood is good protein source, easy to assimilate and builds energy. It is high in Omega 3 fats. And it tastes great, especially lightly fried.

We used to say it contains B-12, the nutrient so critical for vegetarians. While traditional handmade Asian soyfoods may have B-12, the current soyfoods in the stores contains no B-12, according to lab testing.

Tempeh come in patties and must be cooked. Some brands mix in grains like wild rice. Some companies add a marinade to spice it up for you.

You can have the patties steamed, baked, or fried. I like to slice it in thin strips and fry it up in olive or grapeseed oil, on medium low heat. To add flavor, first marinate it in a mix of water, soy sauce and herbs, or your favorite dressing or bar-b-que sauce, natural of course!

Here's some recipe ideas:

Cube and marinate it for 10 to 20 minutes in tamari, soy sauce or diluted miso, add herbs and garlic, then fry it up

Cook it in a marinade, on low heat for 15 minutes or so

Steam it, and make a salad with mayo, celery, radishes and herbs.

Fry it plain then crumble it into salads or noodles

Add it to beans, onions, tomatoes and vegies and spices to make chili

Fry it for a vegie burger.

Crumble it and add to stir fy with vegies

Make tacos: steam or fry tempeh, mash it up, add avocado, lettuce, tomatoes, and taco fixings

Make pate: steam it 15 minutes, blend it up with mayo or olive oil, garlic, mustard your favorite herbs. Serve like a cheese spread.

Here's a recipe to play with:

Tempeh saute with mushrooms

1 package tempeh, cut into bite size cubes

5 large fresh shiitake mushrooms, sliced

1/2 white or yellow onion, diced

2 cloves garlic, minced

marinade:

1 Tbsp mellow white miso

1 tsp yellow mustard

1 cup water

1 tsp dried thyme

3 Tbsp olive oil

directions:

Mix up marinade ingredients, set aside.

Warm olive oil in a pan over medium low heat. Add onions, mushrooms and garlic, saute 2 minutes. Add tempeh, saute a bit. Then add marinade, turn heat to low , and let simmer 10 to 15 minutes. Serve over noodles or grain.

Food for thought:

Shiitake mushrooms lower blood pressure and cholesterol!

"My stepmother was really struggling with her cholesterol numbers and didn't want to change her very Irish diet of meat and potatoes. I finally convinced her to add shiitake mushroom to her beef or chicken stew twice a week. In just 4 months, she showed a drop of more than 50 points in LDL cholesterol"

---Christina Pirello, whole foods chef