Diabetes diet, desang, diabetes food news, healthy food for diabetes, the glycaemic index for managi

39

LIVING

making carbs count

of bitterness and perhaps also a

challenging cheesiness. Like tofu,

tempeh is rarely eaten by itself but

is incorporated into other dishes

and readily absorbs those flavours to

mollify and disguise its own."

Tempeh is made from cooked

fermented soya beans which have

been soaked overnight and then

de-hulled to remove their outer

layer. The beans are then cooked

and cooled before being mixed

with a starter culture that contains

rhizopus mould spores (it also makes

the finished product taste a bit

mushroom-y). Shaped into patties,

originally wrapped in banana leaves,

these are left to ferment at a warm

temperature until the beans are

bound together in a process which

takes just a few days.

Often found in bigger

supermarkets but more commonly

in health and specialty stores and by

internet. It can be bought and stored

frozen, both cooked or uncooked.

Tempeh must be cooked before being

used in any way. Cooking reduces

the strength of flavour, especially the

bitterness, and also helps tempeh

more readily absorb other flavours.

Tempeh tempeh!

Traditionally made tempeh is now

available to order online from Bristolbased

independent producer Tempeh

Meades, which delivers nationwide

straight to your door. "Our tempeh

has a firm texture, a nutty taste and

is highly valued for its protein and

fibre content, as well as being packed

full of vitamins and minerals," says

the company's founder Benedict

Meade. He learned the traditional

methods of making tempeh in West

Java where it is enjoyed for breakfast,

lunch and dinner. It was the

versatility of tempeh which inspired

him to start his own tempeh-making

business back in the UK. He explains

his inspiration, saying, "Tempeh can

be used in so many dishes; from

starting your day with scrambled

tempeh, pan-fried and added to a

salad for lunch, or even made into a

burger for dinner, there are just so

many possibilities."

The health benefits of tempeh

make it a reliable source of protein in

a vegan or flexitarian diet. It's glutenfree,

it has been known to improve

digestive health. Tempeh absorbs

and retains flavour extremely well,

so many cooks choose to marinade it

first and then bake, fry or simmer it

in their favourite dishes.

Tempeh Meades (a play on

Bristol's main train station - Temple

Meads - and the founder's surname)

dispatches freshly made tempeh

every Wednesday for next-day

delivery, ensuring the product

has the longest shelf life possible.

Refrigerate at home unopened for up

to five days; once opened use within

two days; or keep in the freezer for

up to six months.

tempehmeades.com

Prebiotics and protein

Tempeh is rich in prebiotics which

is the type of fibre that 'feeds' the

beneficial bacteria, and has been

shown to have an anti-inflammatory

effect, and may help with cognition,

as well as supporting digestive

health. Depending on the brand you

buy, tempeh typically has around 170

calories per 100g. It is best known for

its high protein content at around 19g

per 100g. Tempeh is also an excellent

source of fibre with 9g per 100g,

which is almost one third of your

recommended fibre intake. It's low in

carbohydrate (around 4g per 100g),

of which a very small fraction is

sugar (0.5g per 100g). It does contain

about 6g of fat per 100g portion,

but this is largely unsaturated fats

made up of polyunsaturated and

monounsaturated fats. The saturated

fat content is typically very low -

around 1-3g per 100g. Check the

labels, as the nutritional profile will

vary from brand to brand.

Make your own

Like other fermented products, like

pickles, sauerkrauts, kimchi and

kombucha, it's entirely possible to

make tempeh at home. If you fancy

giving it a go, see this article in

thekitchn.com

Sources

BBC Good Food

healthline.com/tempeh

*www.cookinglight.com

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