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To Tempeh or Tofu? Which one to choose?

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Lately, we’ve been hitting a bit of a creativity slump in the kitchen. So we decided now was the perfect time to try something new, tempeh and tofu.

We’ve been wondering what our options might for including soy-based alternatives into our regular meals. We did some research and found a tasty recipe from our favourite foodie website, We also found some delicious salad recipes to pair with our mains from Martha Stewart’s Everyday Food: Good Food Fast and Cook Yourself Sexy by Candice Kumai.

First up was tofu.

Tofu is made with coagulated soybeans and water pressed together. It comes in a few different varieties based on firmness (soft, firm and extra firm). One of the reasons why tofu is so popular, is that takes on the flavours of the foods in which it is cooked, while its own flavour remains subtle. It also has a few health benefits. Eating it regularly has been show to help lower cholesterol and hypertension levels, and your risk for cardiovascular disease. It’s also a great source of calcium and vitamin E.

We decided to give this breaded tofu finger recipe a try. It’s a twist on breaded chicken fingers. The spice blend was flavourful but not too spicy which is good if heat isn’t your thing. We paired it with an orange and avocado citrus salad, and fresh cherry tomatoes. A 420g container of tofu cost us approx. $2.00, however, prices and brands may vary depending on the store. The prep was about an hour; so unless you have the time, keep this recipe for the weekend. The leftovers kept well overnight and were perfect for lunch.

Next it was Tempeh.

Tempeh is a made from cooked fermented soybeans shaped into a patty and is a great source of fiber. Approximately 4 ounces of tempeh equals 1/2 cup of fiber. To make it tasty, spices and marinades can be added during the cooking process. If you’re in a time crunch, you can also purchase your tempeh pre-flavoured. A pack of sesame garlic tempeh cost us approx. $5.00 (again, prices may vary). It makes a great addition to any meal, as a healthy pre-cooked protein alternative.

We lightly grilled the tempeh in strips on medium heat with a drop of olive oil, and paired it with a broccoli, chickpea and tomato salad. This meal was delicious, flavourful and easy to make. Prep was no more then 30 minutes total and both the tempeh and the salad were a big hit at lunch the next day.

We loved both these recipes and it was motivating to expand our culinary capabilities with health conscience meals. We recommend trying either of these recipes if you’re looking for some inspiration in the kitchen.

Allison Todd
After completing a Bachelors of Arts degree from Dalhousie University, Allison moved back to Toronto to complete a post graduate degree certification in corporate communications from Seneca College. From there she cut her PR teeth working with a Toronto PR agency before moving to femMED. Allison’s passionate about health and fitness. She loves to cook healthy meals and her bookcase at home is dangerously at risk of over flowing with cookbooks. She loves a good workout, finished Tough Mudder, and hits the pavement for a run as often as possible.

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