Most vegan, vegetarian, and plant-based eaters (and even anyone looking to cut back on their meat consumption) are already well acquainted with tofu. There’s a clear reason why the soy food has long been a staple of East Asian cuisines, including that of Okinawa, Japan—one of the world’s five longevity Blue Zones. It’s high in protein (and is technically a complete protein) and its mild flavor makes it easy to cook with a super adaptable to different spices and sauces.
Tempeh, which originates from Indonesia, is also made from soybeans. Specifically, it’s made from fermented soybeans that have been soaked, hulled, and cooked. (Tofu is made from condensed, unfermented soy milk that’s been processed into solid white blocks.) Maybe tempeh needs to hire a publicist, because it unfairly doesn’t get the same mainstream attention and praise as tofu, even though it is higher in protein, with 21 grams per 100 gram serving. It’s also a good source of iron, magnesium, calcium, and potassium.
Tempeh and tofu can be prepared in all the same ways (baked, steamed, or sauteed), but unlike tofu, tempeh has more of a dominant flavor. It has a nutty and slightly earthy taste which can work well in a variety of recipes. To prove it, we pulled together eight healthy tempeh recipes so you can start cooking the delicious, underrated plant protein ASAP.
1. Tempeh Bacon
Bacon is one food that you definitely want to be full of flavor and, with the right marinade, tempeh can absolutely deliver. This recipe uses liquid smoke, soy sauce, extra-virgin olive oil, paprika, hot sauce, and a touch of maple syrup. Combined with the crispy texture (by cooking the tempeh on a skillet), it’s perfection.
With over 30 grams of protein, this isn’t a sad salad that will leave you rummaging for a snack an hour later. Full of Plants food blogger and recipe creator Thomas Pagot says the key is including sauteed onions, garlic, shallot, and ginger which work well with the tempeh’s nutty taste. His other pro tip: adding a bit of lime juice for tang.
Even if your backyard summer get-togethers may only consist of the people you live with, these barbecue tempeh sandwiches are a sure crowd-pleaser—meat-eaters included. Chocolate For Basil food blogger and recipe creator Jerrelle Guy likes to top it off with some ‘slaw.
Tempeh’s texture makes it a bit easier than tofu to get perfectly crisp and when you get it right, it’s really the best part of a big plate of stir-fry. This recipe shows exactly how to do it, what to season the tempeh with, and what else to add to your wok.
The Floral Vegan food blogger and recipe creator Angie says she came up with this recipe idea simply by trying to use up some leftover tahini miso she had in the fridge. She marinated some tempeh in it and, after trying it, the combo became her new fave way to make tempeh. She likes to enjoy it sandwich-style with coleslaw or as part of a grain and veggie bowl.
Want to go Greek? Here, tempeh is used as the “meat” for these vegan gyros. The marinade is made with some classic Greek staples such as garlic, oregano, and thyme. Vegetable broth helps get the taste and texture just right, too.
The Healthy Toast blogger and recipe creator Kelli McGrane, RD says this is one of the top five most popular recipes on her site. And honestly, it’s not surprising—who doesn’t love sweet potatoes? As with the majority of the other recipes, she says the marinade is key for making the tempeh taste yummy.
This is the perfect dinner to make when you’re craving something hearty and comforting. The tempeh is combined with nutritional yeast (for a cheesy taste), crushed tomatoes, garlic, onion, and a few key spices—all cooked together in a saucepan. Then, simply pour it on top of your bowl of pasta and your dinner is done.
TWIN FALLS — Beverly Hiatt, a 95-year-old resident of Syringa Place Senior Living in Twin Falls, was honored June 28 as a national winner of the Enlivant Senior Living Recipe Contest. She was recognized in a Zoom conference with other winners from the Northwest U.S. Division and honored in-person at Syringa Place by the administrator of the Twin Falls facility, Brandon Peterson.
Hiatt received an engraved plaque and a $250 gift certificate from Amazon which she immediately offered to her children for their help in preparing the dish. Her award-winning salad will be featured on the Enlivant fall/winter menu at their 220 facilities across the nation.
There were 12 categories open for entry and Hiatt’s family choose the salad category to feature her recipe for Ginger Pear Salad, using lime Jell-O, ginger ale, cream cheese and pecans.
The contest came at a difficult time. Her daughter had arrived for a month’s visit when the COVID-19 pandemic hit and residents at assisted living centers were being sheltered from exposure by isolating themselves from visitors. The Hiatts collaborated from a distance to prepare the dish and submit the recipe along with pictures of the Jell-O variation.
Hiatt has lived in the Magic Valley for more than 30 years and is no stranger to winning such contests. In 1990, she took home a $500 gift certificate won in the Weight Watchers Recipe Book contest for her Chili Rellenos.
KFC is turning back the clock 50 years to celebrate National French Fry Day by offering Secret Recipe Fries at the throwback price of 30-cents on Monday, July 30, 2020.
KFC’s 30-cent Secret Recipe Fries offer is valid for an individual order of Secret Recipe Fries at participating locations with any purchase, while supplies last. There’s a limit of one order per person at the discounted price. Unfortunately, the deal is not valid for delivery.
According to the company, the brand actually offered fries on the menu for 30-cents some 50 years ago.
KFC’s Secret Recipe Fries are seasoned with a secret blend of herbs and spices and fried up until crispy and golden, for signature KFC flavor.
Outside of the one day only National French Fry Day promotion, fans can enjoy an individual size of Secret Recipe Fries a la carte for a suggested price of $2.29, although prices may vary.
You who sear steer meat are acquainted with Chuck, but generally steer clear of him in favor of Sir Loin, or Madame Filet Mignon, or other, more tender cuts of beef. However, inside of Chuck was always a soft heart; it just took a crafty butcher to find it.
It’s called flat iron (because, not unlike our own, Chuck’s tender heart has the triangular shape of a clothes iron). Flat iron was always that part of Chuck called top blade (Chuck is very large and has many personalities). But because blade has a nasty seam of sinew and connective tissue running down his middle, he never did well alone over the dry heat of the grill or in a cast-iron skillet. Blade just was best for braising, that moist-heat cooking that could properly and profitably soften him up.
But one day, a crafty butcher skillfully sliced away at top blade’s sinew, separating steaks on both sides — and the grilling world had its first flat irons.
Some say, in fact, that flat iron is the second most tender cut of beef after filet mignon. Hence, it is woefully under-appreciated and, often, underpriced. However, because it does come from chuck, it sports much more intense beefy awesomeness than filet, more like that from New York strip. That’s a compliment that any searer of steer will appreciate.
Flat iron also has more names than pro wrestling’s roster. You’ll find it, in different parts of the country and from various butchers or grocers, under these names: boneless top chuck steak; oyster blade steak; book steak; butler steak; lifter steak; chuck clod; petite steak; triangle steak; shoulder top blade steak; and boneless top blade steak. (Note that it is not, however, one of these names, all of which are different cuts of beef: hangar, flank or skirt steak.)
The flat iron steak is very tender and well-marbled, therefore great for grilling. Some cooks reflexively marinate it because they marinate all beef. There is no need to tenderize flat iron, but be cautious not to overcook it, either.
Flat Iron Steaks
To serve 2
2 flat iron steaks, each 1 1/2 inches thick (total weight of each depends on your appetites)
Seasoning of your choice (kosher salt and freshly ground black pepper; dry prepared steak rub or seasoning; marinade)
For both methods of cooking here and to assure proper finishing temperatures, steaks should be thawed and at room temperature (out of the refrigerator and set on the counter 30-40 minutes before cooking). Season the steaks, however desired.
To grill: On charcoal, have both hot and medium-hot sections of the grill. Put steaks over the hotter section first, searing both sides for 2 minutes a side. Then move to the less hot part of the grill and cook to an internal temperature (read on an instant-read thermometer) of 130 degrees for medium-rare (12-14 minutes, with one flip). On gas, preheat to high, then proceed as with charcoal, lowering heat to medium after the 2-minute sear.
To sear in a skillet atop the stove: Heat a heavy or cast-iron skillet over high heat for 5 minutes, or until very hot. Add 1-2 tablespoons vegetable oil (such as canola, avocado or soybean; however, not olive oil or butter) and immediately add steaks to pan. Cook to an internal temperature, read on an instant-read thermometer, of 130 degrees for medium-rare (13-15 minutes, with one flip).
For both methods of cooking here, remove the steaks from the heat source and rest them on a counter, cutting board or warmed plate for 5 minutes before serving, tented loosely with foil. (The internal temperature will rise about 5 degrees, which is desired.) Resting the steaks allows the internal juices to redistribute themselves away from the surface of the steaks where they have traveled due to the heat of cooking and back into and throughout the meat.