Vegan day 65: Coconut curry tempeh over spinach greens
Tempeh is a wonderful vegan food- it’s healthy in that it’s made from fermented soybean and it’s a low fat high protein food source. “When fermented soy foods are used in small amounts they help build the inner ecosystem, providing a wealth of friendly microflora to the intestinal tract that can help with digestion and assimilation of nutrients, and boost immunity.” (Minton) Tempeh is made with rhizopus (oligosporus or oryzae) help produce phytase, an enzyme used to break down phytates, “thereby increasing the absorption of minerals such as zinc, iron and calcium.” (Tempeh.info) It also contains high fiber, high manganese; and is a good source for copper, phosphorus, Vitamin B2 and magnesium!
Personally, my love for TEMPEH is split in half, although I’m open to improving this relationship. First of all, as a vegan, tempeh is an excellent source of protein- the right amount of protein, without over doing it as I have mentioned before. (see quote below form The China Study). I have had incredible tempeh in restaurants and I have also found a brand and flavor that I like: Lightlife Tempeh Garden Veggie. I have also tasted some tempeh to be difficultly palatable lol, to say it nicely. It’s a risk I enjoy taking while dining out- best tempeh’s so far- Candle 79 and Peace Food Cafe (both in NYC). I decide to expand my horizons a little and I tried this coconut curry one today. It’s a bit more processed than regular tempeh as you can see by the ingredient list:
| Ingredients: Organic soybeans, water, coconut cream [fresh coconut extract, water, GMO-free stabilizer (guar gum, xanthan gum, carrageenan)], organic evaporated cane juice, sea salt, garlic, curry spices, expeller pressed non-GMO canola oil, organic apple cider vinegar, natural lemon oil, turmeric, chili pepper, starter culture (rhizopus oligosporus). |
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Personally, I didn’t like it, however my friend loved it! I guess it’s back to the tempeh tasting board for me! It certainly looked good:
Coconut curry tempeh over spinach greens
Coconut curry tempeh (7oz package)
Bell peppers- orange and red
Onion- half small
Coconut oil- extra virgin (1T)
Spinach
Sliced almonds
Saute the coconut oil, onions, bell peppers and tempeh. Turn the tempeh so both sides are toasted. Steam the spinach for literally ONE MINUTE! Finish off with the sliced almonds on top. It’s best to retain the nutrients of the spinach and almonds without cooking them!
PROTEIN QUOTE from the CHINA STUDY
“According to the recommended daily allowance (RDA) for protein consumption, we humans should be getting about 10% of our energy from protein. This is considerably more than the actual amount required. But because requirements may vary from individual to individual, 10% dietary protein is recommended to insure adequate intake for virtually all people. What do most of us routinely consume? Remarkably, it is considerably more than the recommended 10%. The average American consumes 15-16% protein. Does this place us at risk for getting cancer. These animal studies hint that it does.”
“Ten percent dietary protein is equivalent to eating about 50-60 grams of protein per day, depending on body weight and total calorie intake.”
References & more information:
Fermented Soy is Only Soy Food Fit for Human Consumption
Tempeh Information
The World’s Healthiest Foods
Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Monday, March 5th 2012 blog]
Disclaimer: The information given here is for educational purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
[Monday, March 5th 2012 blog]
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