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Vol. 4, No. 2
Soyfoods USA
March 16, 1999

Soyfoods USA ...a monthly e-mail newsletter designed to inform media sources, dietitians, and consumers about the latest soyfoods information. Underwritten by the Indiana Soybean Board. Details at end of issue.

CONTENTS

1. ISP Isoflavone Correction
2. Optimal Amount of Soy Protein For Heart Disease
3. More Consumers Believe Soy Products Are Healthy
4. New Soy Cookbook
5. Tempeh - Terrific for Quick & Easy Meals
6. Recipes with Tempeh

• Tempeh Ragout
• Barbecued Tempeh
• Broccoli and Tempeh Salad

7. Getting on and off our list

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ISP ISOFLAVONE CORRECTION

Our newsletter last month contained an error about the isoflavone content in isolated soy protein (ISP). We stated that one tablespoon of ISP contains between 5 and 10 _g_ of isoflavones. We should have said one tablespoon of ISP contains between 5 and 10 _mg_ of isoflavones. We apologize for the error.

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OPTIMAL AMOUNT OF SOY PROTEIN FOR HEART DISEASE

As a health claim linking soy protein consumption with a reduced risk for coronary heart disease awaits approval with the FDA in Washington, a study at the University of Illinois has determined the optimal dose of soy protein required to lower blood cholesterol in men, according to a recent news release from the University.

Study results showed that as little as 20 grams of soy protein per day was effective in lowering cholesterol levels, according to Clare M. Hasler, University of Illinois assistant professor and executive director of the Functional Foods for Health Program.

The pending health claim for foods containing soy protein identifies 25 grams per day to produce health effects.

<http://spectre.ag.uiuc.edu/news/articles/918594163.html>

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MORE CONSUMERS BELIEVE SOY PRODUCTS ARE HEALTHY

In the fifth annual nationwide survey examining consumer attitudes about health and nutrition issues, it was found that two-thirds of consumers (67 percent) believe soy products are healthy, up from 59 percent in 1997. The survey is conducted by the United Soybean Board (USB) to serve as a resource for the food and healthcare industries.

The survey also found that:

• The strongest factor driving the trial of soy products products is education level. Those with a college education are significantly more likely to have tried soy products than consumers with less than a college education.
• Among soy products, tofu and soy veggie burgers continue to receive the highest level of trial among consumers (38 percent).
• Sixty-seven percent of consumers have tried a soy product.

For more information about the study, call 1-800-TALK-SOY.

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NEW SOY COOKBOOK

A new soy cookbook, entitled _Oh Boy, I Can't Believe It's Soy_ contains more than 100 gourmet recipes adapted from French, Italian and Eastern Mediterranean cuisine. The author, Sanaa Abourezk, has attended the Masha Inoocenti cooking school in Florence, Italy, and Cordon Bleu baking school in Paris.

<http://www.soycookbook.com>

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TEMPEH - TERRIFIC FOR QUICK & EASY MEALS

By Kim Galeaz, RD
Nutrition Consultant to the Indiana Soybean Board
kimgaleaz@aol.com

Tempeh Tidbits and Cooking Tips

Tempeh may be a dietary staple and traditional food in Indonesia, but here in the U.S. it is just beginning to make its culinary pleasures known to a wider audience. Tempeh may be one of the least appreciated soyfoods here, probably because it looks, feels and tastes quite different from any other high protein meat alternative on the market. And many people are perplexed about how to prepare it. But tempeh (pronounced TEM-pay) is one of the fastest main-dish soyfoods you will find. In its more common forms it is ready-to-eat... you simply heat it up with other foods. In addition, it is firm and easy to cut into slices, chunks or cubes and can be grilled, broiled, fried, sauteed, baked or steamed.

Tempeh is made from whole, cooked soybeans that are fermented to form a dense, chewy cake. Sometimes the soybeans are mixed with other grains such as rice, millet, oats, barley or wheat. Some tempeh manufacturers even add chopped vegetables, like carrots or peppers. This creates different flavored varieties; the texture varies only slightly. Since tempeh is made from the whole soybean, it is higher in fiber and lower in fat than soymilk and some tofus.

Tempeh flavor is very unique; it has been described as nutty, earthy, yeasty, whole-grainy and/or smoky. Some people say tempeh takes on the flavor of foods it is cooked with. Marinating tempeh cubes does tend to alter the flavor slightly, but most of us will agree that nutty, earthy flavor remains. The texture is definitely chunky and chewy.

What about that whitish, or gray area on tempeh? It is perfectly normal and safe. It is a result of the natural culturing process, like the mold on the soft Brie cheese. It does not mean the tempeh is spoiled.

Tempeh storage is simple: keep in the refrigerator and use by the date stamped on the package. If you are not going to use by the date on the tempeh package, simply pop it into the freezer.

Ten Easy Ways to Use Tempeh

1. Barbecue it on the grill.
2. Crumble it in chili, stews and soups.
3. Cube it for kabobs.
4. Make it into sloppy joes after crumbling.
5. Marinate it first in teriyaki or lemon dill marinate and broil or grill.
6. Crumble it and use in recipes where you would use ground beef or small chunks of meat, like taco meat, burrito meat or spaghetti sauce.
7. Use tempeh in place of tofu for stir fries and casseroles.
8. Make a mock tuna salad with it! Crumble it and add mayonnaise, celery, onion, and sweet pickle relish.
9. Cut into strips and make fajitas!
10. Top a pizza with tempeh crumbles.
11. The Steaming Before Using Issue

Steaming was crucial for tempeh years ago when the conditions for cooking were not as sanitary. However, all the tempeh products I have ever purchased say nothing about steaming it, so I placed a call to several popular tempeh manufacturers. It turns out that since most tempehs available today are ready-to-eat, you do not HAVE to steam before cooking another way, like baking, frying or grilling. Most manufacturers steam the tempeh as part of their initial cooking process. Steaming stops the growth of the culture which holds the soybeans together in a cake.

One manufacturer suggested steaming first if you want the flavor to be slightly milder, or not as tangy. Others suggest steaming makes the tempeh easier to digest; however, I have not found this to be a problem.
If you are in doubt about steaming first, call the number listed on your package.

Buying Tempeh

Tempeh can be found at your favorite natural/health food store or supermarket... check both the freezer and refrigerated cases. The most popular form of tempeh in retail markets is an 8-ounce block, or chunk, vacuum-sealed in plastic wrap. Original plain soy tempeh is available, as well as flavors like Five Grain Tempeh from White Wave <http://www.whitewave.com/> and Garden Vege Tempeh from Lightlife Foods <http://www.lightlife.com/>.

If you are searching for a good bacon alternative, look for tempeh that has been made into strips that resemble bacon. (Fakin Bacon is one product from Lightlife Foods) A 2-ounce serving has only 2.5 g fat; fiber and protein are lower than in traditional tempeh products. It is available refrigerated or frozen.

Tempeh is also available as a tempeh burger product - much like the soy protein burgers commonly available. Look in the freezer or refrigerator case for these burgers.

For a complete listing of all companies that manufacture and distribute tempeh, check the Soyfoods Directory Web site <http://www.soyfoods.com/directory.html> .

Tempeh Nutrition Details
(From the USDA Nutrient Database and manufacturer information)

Tempeh is:

• An excellent source of fiber! (Many have 4 - 7 g fiber in one serving)
• High in iron
• An excellent source of protein
• Filled with isoflavones
• A good source of some B vitamins, like B6, B12 and folate.
• A moderate source of calcium
• A moderate source fat (A range of 4 - 7 g fat per 3-ounce serving)

RECIPES WITH TEMPEH

Tempeh Ragout

8 oz. of tempeh, cut into cubes
1 clove garlic, minced
1 tsp vegetable bouillon
2 tablespoon soy sauce
1 can (15 oz.) tomato sauce
1/2 cup carrot, sliced
1 tsp oregano
1/2 tsp each thyme, basil, paprika and black pepper
2/3 cup mushrooms, sliced
1 bell pepper, chopped
1 large onion, chopped
1/2 cup celery, chopped
1 tablespoon soy oil

Mix bouillon and soy sauce in a bowl (microwave to dissolve, if necessary). Add cubed tempeh and mix together. Let sit. Saute carrots, celery, onion, garlic in soy oil: then add bell pepper and saute until tender. Add tomato sauce, seasonings, mushrooms and flavored tempeh. Simmer 5-10 minutes. (Serve over rice or noodles.)

Makes 4 servings. Serving size: about 1 1 /2 cups. Per serving: 223 calories, 8 g fat, 1 g saturated fat, 16 g protein, 25 mg carbohydrate, 0 mg cholesterol, 1425 mg sodium, 9 g dietary fiber

 

Barbecued Tempeh

16 oz. tempeh
1 large onion, thinly sliced
2 cups prepared barbecue sauce

Cut the tempeh into chunks. Place the tempeh and sliced onion in a deep dish and pour the barbecue sauce over it. Marinate in refrigerator for at least one hour. Preheat oven to 350 degrees F and bake the tempeh for 30 minutes with a cover. The tempeh can also be grilled, basting frequently with the barbecue sauce and cooking until browned and heated through.

Makes 4 servings. Serving size: approximately 1 to 1 1/2 cups Per serving: 336 calories, 9 g fat, 1 g saturated fat, 22 g protein, 44 g carbohydrate, 0 g cholesterol, 850 mg sodium, 1.3 g dietary fiber

 

Broccoli and Tempeh Salad

8 oz. tempeh, cubed
6 cups broccoli flowerettes
1 cup fat-free mayonnaise
2/3 cup honey
6 tablespoon cider vinegar
2/3 cup roasted salted soynuts
1/2 cup raisins
1/2 cup red onion, chopped
salt and pepper to taste

In a steamer basket set over boiling water, steam the tempeh and broccoli until desired tenderness or leave raw, if preferred. (Steam broccoli if package directions require steaming). In a mixing bowl, thoroughly whisk the mayonnaise, honey, and vinegar. Add tempeh, broccoli, soynuts, and red onion and combine well. Season with salt and pepper if desired. Refrigerate for one hour or overnight..

Makes 6 servings Serving size: 1 cup Per serving: 336 calories, 6 grams fat, 1 g saturated fat, 15 g protein, 62 g carbohydrate, 0 g cholesterol, 589 mg sodium, 8 g dietary fiber

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<http://soyfoods.com/newsletter/SubscribeSUSA.html>

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Permission is granted to reprint this information, as long as credit is given to the Indiana Soybean Board <http://indianasoybeanboard.com>

Send comments or requests for information about Soyfoods USA to the editor, Roger Stevens, <info@soyfoods.com>

Back issues available at <http://www.soyfoods.com/newsletter/old/OldSUSA.html>

More information about soyfoods can be found at the U.S. Soyfoods Directory <http://soyfoods.com>.

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Copyright 1999
Indiana Soybean Board