Homemade Tempeh

Homemade Tempeh

Have you ever heard, as I have, that soy can bad for you?  There seems to be many current misconceptions about soy.  However, I absolutely love tofu and tempeh so I decided to investigate the basis for this current debate as well as make our own homemade tempeh.

There has been conflicting research that actually goes back to the 1940’s.  Soy naturally contains an estrogenic compound called isoflavone, which is the basis for the debate about soy and public health. It has often been claimed that these compounds stimulate the growth of breast cancer cells.

However, there have been many studies that have also found there are benefits from consuming soy and soy products such as improved cardiovascular health, prevention of certain cancers, and weight loss.

A recent study, published in 2017, in the journal Cancer, found that soy may actually be associated with a reduced risk of death.  I highly suggest reading the study, it’s very interesting and informative.

This study involved analyzing the data (including the diets) of 6,235 American and Canadian women who had been diagnosed with breast cancer between 1995 and 2015.

The study concluded that “a higher dietary intake of isoflavone was associated with reduced all-cause mortality.”  Therefore, it actually found that women who consumed more soy lived longer than those who consumed little or no soy.

Now, a big part of this discussion is in what manner the soy is consumed.  We always believe the LESS PROCESSED, THE BETTTER and for that reason we are willing to take the time to even make our own tofu and tempeh at home.

Now I’m not saying you have to go to this extreme every week, but if you do try making either of these products at home you really can taste the difference.  We also found it easier to make these products than we anticipated.  All you need is a little time.

Homemade tempeh is definitely the easier of the two but it does need to ferment for two days so we always make this recipe on the weekend.  I’m sure your weeks are very busy but if you can find the time to make tempeh on the weekend, you will be amazed at how simple it is to make.

It is important to be informed about the food that we are putting in our bodies because we only get one. And you probably feel the same.

Also, the next time, someone says, “Aren’t you worried about eating too much soy?”  you can have an educated response that is backed by research, because being informed is always the key.

 

Homemade Tempeh
 
Author:
Recipe type: Protein
Ingredients
  • 1½ Cups Dried Soy Beans (Soaked Overnight)
  • 1 Packet Tempeh Starter
  • 2 Tbsp Apple Cider Vinegar
Instructions
  1. Wash soy beans very well. Soak beans overnight in a large bowl with plenty of water so they stay completely submerged as they absorb.
  2. Drain and rinse the beans. Fill the bowl of beans again with water and massage the bean between your fingers and palms to release the skins. Stir to bring the skins to the top of the water and pour out the skins carefully keeping the beans in the bowl. Repeat this process until the majority of the skins are removed.
  3. In a large pot, boil the beans in plenty of water for 1 hour. Place the lid on half way and watch carefully to prevent them from boiling over.
  4. After 1 hour drain and pour beans into a large bowl. Pat and toss the beans with a clean towel until they are dry.
  5. With a toothpick, poke multiple holes in two 1 quart sized zip lock baggies. Space holes about 1 inch apart.
  6. Add the apple cider vinegar and tempeh starter to the beans and stir until well combined.
  7. Add the beans evenly to the baggies. Zip the bags closed and press them flat. They should not be more than 1 inch thick when spread out flat in the bag.
  8. Place the bags flat on a baking sheet and place them in the oven with the oven light on.
  9. Allow them to ferment for 12 hours and then flip the bags over. And let sit for another 12 hours.
  10. At this point, 24 hours in, there should be white cultures forming on the beans. Flip the bags one more time and turn off the oven light.
  11. Let sit in the oven for another 24 hours.
  12. Now your tempeh should be done fermenting. Your beans should be covered in the white culture and fairly firm.
  13. Cut the baggies off the tempeh bricks and wrap them with cling wrap. Put them into a larger baggie.
  14. You can store the tempeh in the fridge for up to one week or freeze them for up to three months.

 

 

    

 

 

 


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