By Janet Verney.
Not all soy is created equal! There is much debate in the foodie world about eating soy and soy products, mostly due to the effects of phytoestrogens. Many who leave animal products in the dust, begin eating lots of pre-prepared soy products, like soy cheese, burgers, hot dogs, and soy-based protein powders. Generally, these pre-packaged foods have too many shady ingredients and are really not good for you. If a product states “soy protein isolate” don’t eat it! Of course, if you are allergic to soy, avoid it all together and be careful about reading labels, as it is added to many products.
Good sources of soy, eaten in moderation can be quite healthy and a great source of protein. They are low in fat and do not have any saturated fat. Best sources of soy include organic non-GMO tofu, edamame, miso, organic soy milk, and last but not least, tempeh, which is a fermented form of soy that happens to be one of my personal favorites. I especially like a grain-free tempeh made by Rhapsody in VT!
If you want to give tofu a try, look for locally made, organic, non-GMO brands. Many are not fans of tofu due to the texture. When done right, tofu takes on the flavor of whatever sauce or seasoning you use and the texture can be improved by baking it in small slices, on parchment paper until lightly browned and firm. Miso added to water or broth makes for a wonderful base for soups and stews. It can also be added to homemade bean or lentil patties for an added boost of protein.
Tempeh is wonderful in stir-fry’s or crumbled into your favorite ground beef recipes. Below are a few of my favorite ways to use tempeh. Make your next Monday meatless and let me know what you think!
Tempeh Stir-fry
- 2 T olive or avocado oil
- 1 package grain-free tempeh, cut into bite-sized chunks
- 1 small onion chopped
- 2 cups of assorted, colorful veggies of choice
- 2 heads of chopped bok choy
- 2 T Braggs amino acid, or GF soy sauce
- 1 T pure maple syrup
- 1 t dried or minced ginger root
- 2 minced cloves of garlic, or ½ tsp. garlic powder.
Heat oil over medium heat and sauté the tempeh and onion until lightly browned. Add all other ingredients and stir-fry for 5 minutes. Cover to allow the veggies to steam in the sauce. Watch closely to ensure there is enough liquid and nothing is sticking or burning. Stir often. Serve over a bed of lightly steamed greens.
Tempeh Stew
- 1 package of tempeh, chopped into bite size pieces
- 2 T chickpea or GF flour of choice
- Pinch of oregano
- Pinch of sea salt
- 2 T olive or avocado oil
- ½ t paprika
- ½ t allspice
- ¼ t cloves
- 1 T pure maple syrup
- 4 stalks of celery chopped
- 1 small onion chopped
- 2 T Worcestershire sauce (I use a vegan and GF brand)
- 2 cups water
- 1 bay leaf
- 1 sweet potato chopped, with skin on if organic
- 1 white potato chopped, with skin on if organic
- 2 carrots chopped, with skin on if organic
Place the flour, oregano and sea salt in a bowl and mix. Toss in the chopped tempeh to coat. Heat the olive oil over medium heat and sauté the floured tempeh, celery and onion until lightly browned. Add all other ingredients and simmer for 45 minutes, or transfer to a crockpot and leave on low for 5-6 hours, or until the potatoes are tender. This is wonderful reheated and freezes well!
Tempeh Chili
- 2 T olive or avocado oil
- 1 package of tempeh, crumbled
- 1 small onion, chopped
- 6 sundried tomatoes, soaked and chopped
- 1 garlic clove, minced
- 2 T chili powder
- 1 t cumin powder
- 1 t onion powder
- 1 t turmeric
- 1 can BPA-free red kidney beans
- 1 large can BPA-free chopped tomatoes, or 6 fresh, organic tomatoes, chopped
- 1 T pure maple syrup (optional)
- 1 T port wine (optional)
Heat oil over medium heat and sauté the tempeh onion, garlic, sundried tomatoes, and spices until lightly browned. Add all other ingredients and simmer for one hour, or transfer to a crockpot and cook on low for 4-6 hours. Awesome reheated and freezes well.
Janet E. Verney is an Author, Integrative Nutrition Health Coach, Wellness Designer, and Healthy Food Chef who resides in Higganum and loves helping others to “health-up” their lives! Have a burning health or nutrition question, write to Janet at connect@roots2wellness.com. To learn more, visit her website at roots2wellness.com.
