Soy Knowledge Bomb & My Favorite Tempeh Recipe!
KNOWLEDGE BOMB:
Contrary to what most people think, soy is a health food! Yes, soy contains phytoestrogens, but phytoestrogens are NOT estrogen. They DO NOT function the same as human estrogen.
In fact, complex plant compounds found in soy, called isoflavones (genistein, daidzein, and glycitein), offer an impressive array of health benefits:
🌱Reducing cholesterol
🌱Fortifying bones
🌱Lowering the risk of cardiovascular disease
🌱Lowering the risk of some cancers (prostate/colon/breast/ovarian).
RULE OF THUMB: Always consume non-GMO soy & ideally organic (due to glyphosate), and in its whole food form - not the fake chickenless "chick'n nuggets." I consume organic soy foods like edamame, tofu, tempeh, soy milk, & miso.
One of my favorite soy products is tempeh. Tempeh is a plant-based protein source that originated in Indonesia. It’s made from fermented soybeans that are formed into blocks. It has an earthy and nutty flavor with a firm texture.
Tempeh is a great source of calcium, iron, magnesium, and potassium. Only 3 oz has a whopping 15 g of protein!
It's super versatile & easy to cook! Cut into thin slices and add to a pan. Heat on each side for a few minutes, and add a sauce. It absorbs whatever sauce you add to it.
Tempeh is typically in the refrigerated section of the grocery store, typically near the produce section. Lately, I've been buying @eathempeh Tempeh, made with hemp seeds - it's delicious!
Tempeh & Broccoli Stir Fry
Cook time: 20 mins | Servings: 3
A vegetarian version of beef and broccoli, this one-skillet teriyaki tempeh and broccoli is loaded with flavor and perfect for weeknights when you need to get a healthy meal on the table fast!
INGREDIENTS:
2 tbsp avocado oil
8-oz tempeh, cut into ¼ inch strips
1 red bell pepper
2 broccoli crowns
1 small white onion, coarsely chopped
Sesame seeds on top
TERIYAKI SAUCE:
1 tbsp avocado oil
¼ cup low sodium tamari, soy sauce or coconut aminos
1 tbsp maple syrup
1 tbsp rice vinegar
4 cloves of garlic, minced
2 tbsp fresh ginger, grated or roughly chopped
INSTRUCTIONS
Whisk together all ingredients for the teriyaki sauce in a small bowl and set aside.
In a large skillet over medium-low heat brown the tempeh strips in a small amount of oil. Cook tempeh strips on each side for 3-4 mins.
Once the tempeh is golden brown in color, add a small amount of teriyaki sauce, enough to coat the tempeh.
Add broccoli, red pepper, and onion.
Cook the mixture for about 10 minutes, stirring occasionally. Remove from heat once broccoli is tender-crisp and bright in color.
Serve immediately over quinoa, brown rice or cauliflower rice. Sprinkle sesame seeds on top.
Refereneces:
Messina. Gained from 20 years of soy research. J Nutr 2010
Messina. Role of Soy in Health Promotion and chronic disease prevention and treatment. J Nutr. 2009
Hilakivi Clarke. Is soy consumption good or bad for the great? J Nutr 2010
British Nutrition Foundation. Soy and Health Report 2012