{"id":6988,"date":"2016-07-15T11:33:42","date_gmt":"2016-07-14T23:33:42","guid":{"rendered":"https:\/\/ascensionkitchen.com\/?p=6988"},"modified":"2018-04-18T17:12:15","modified_gmt":"2018-04-18T05:12:15","slug":"ginger-sesame-maple-marinated-tempeh","status":"publish","type":"post","link":"https:\/\/ascensionkitchen.com\/ginger-sesame-maple-marinated-tempeh\/","title":{"rendered":"Ginger Sesame Maple Marinated Tempeh"},"content":{"rendered":"
Ginger Sesame Maple Marinated Tempeh: this baked, marinated tempeh is tangy, salty, sweet and delicious. No more tough old, un-seasoned strips of tempeh for you!<\/em><\/p>\n <\/p>\n Today I’m going to show you how to cook tempeh like a Boss. Because, it can tend to be incredibly bland, and that’s a real shame, considering all the health benefits it imparts if you do consume it on a regular basis.<\/p>\n Although there are many ways to prepare it, marinating and baking is my favourite. Tempeh has a great texture – it’s substantial and filling, slightly nutty and absorbs sauces and spices very easily. After a bit of experimentation, I have found that marinating over the course of a day is best, as it really allows the tempeh to take on some pretty delicious flavours.<\/p>\n Today’s recipe uses freshly minced garlic, ginger and lemongrass, with sesame oil, tamari, pure maple syrup and the juice of a lime. The end result is a tangy, salt, sweet taste explosion.<\/p>\n [bctt tweet=\"How to cook tempeh like a Boss. Marinated in garlic, ginger, lemongrass, sesame, maple + lime.\"]<\/p>\n As part of a nutritionally balanced meal, I usually serve it with a tablespoon of sauerkraut<\/a> (or other ferment), some kind of whole grain, salad and\/or vegetables.<\/p>\n In the photos you’ll see I’ve paired it with a lemony mushroom, kale and quinoa salad,<\/a> some fresh watercress, fennel and avocado, kraut and a sprinkle of my favourite seaweed and sesame salt gomashio<\/a> to season. The quinoa is such a great, protein<\/a> rich meal in itself, and I’ll be sharing the recipe for that next week.<\/p>\n This recipe makes 2-3 servings; I always seem to have just enough leftovers to make a sandwich with the next day. Before we get to the recipe, here is a bit about the nutritional goodies and health benefits this traditional food has to offer.<\/p>\n <\/p>\n Tempeh is a naturally fermented soy bean product originally from Central Java in Indonesia. It is used extensively in Indonesian cooking, and consequently, their soy intake is one of the highest known, globally.<\/p>\n There are many health benefits that come with eating tempeh, notably, improved gut health<\/a>, protection against cardiovascular disease, certain cancers (such as breast cancer), menopausal and bone health [1].<\/span><\/p>\n Tempeh is cultured with a mould (Rhizopus <\/em>sp.) which pre-digests the beans and binds them together into a solid cake, greatly reducing the cooking time [2].<\/span><\/p>\n The biochemical changes that occur during this fermentation process result in an increase of the nutritional values of some of the nutrients, and the synthesis of vitamins, phytochemicals and antioxidants – all good stuff!<\/p>\n During fermentation:<\/strong><\/p>\n [1].<\/span><\/p>\n Tempeh has shown to have a positive effect on cholesterol.<\/strong> It contains constituents that inhibit the enzyme that synthesises cholesterol in the body, and prevents the oxidation of the ‘bad’ low-density lipoproteins (LDL) [1].<\/span><\/p>\n Soy isoflavones (a constituent of tempeh) have further been shown to favourably alter lipid profiles, lowering LDL cholesterol without any change on the beneficial HDL cholesterol [4].<\/span><\/p>\n Studies have shown that women in countries with high soy consumption (such as Indonesia, Japan, China and Korea) experience less<\/strong> menopausal symptoms<\/strong> [1].<\/span><\/p>\n The evidence is a bit unclear at this stage in regards to whether soy isoflavones are effective in reducing hot flushes [5].<\/span><\/p>\n Soy isoflavones may also have a favourable effect on bone mineral density<\/strong>, though results from clinical trials have been inconsistent [6].<\/span><\/p>\n It is also worth considering that tempeh has a highly bioavailable source of calcium<\/a>, which is a key nutrient needed for bone health.<\/p>\n No studies have been conducted on tempeh and cancer risk<\/strong>, however, Asian countries have among the lowest rates of common cancers globally (breast, prostate and colon)[1].<\/span><\/p>\n Finally, in terms of gut health<\/strong><\/a>, tempeh is a fermented food, and as such, is pre-digested and gentle on the digestive system. It is also a great source of probiotics<\/strong><\/a>, though these are no longer viable once the tempeh is cooked.<\/p>\n <\/p>\n If you make and enjoy this recipe, please leave a rating below. And better yet – leave me a comment to tell me how you got on, or just say hi – I LOVE hearing from you. Follow me on Instagram,<\/a> Facebook<\/a><\/span> or Pinterest<\/span> <\/a>to see more of my everyday recipes and wellness tips.<\/em><\/span><\/p>\nTempeh Nutritional highlights<\/h2>\n
\n
\n
<\/h2>\n
Health benefits of tempeh<\/h2>\n
\ud83d\udcd6Recipe<\/h2>
Ginger Sesame Maple Marinated Tempeh<\/h2>\n