People are beginning to realize that soy, the popular vegan protein source, can actually do more harm than good.

The good news is, you don’t have to cut out all soy. There is a safe way to consume this protein-rich bean. The fermented versions of soytempeh, miso and natto–are much better for human consumption.

Scary Soy

Did you know soybeans are toxic? You may have heard the news, but perhaps you didn’t realize there are exceptions to the rule.

Soy contains phytates, enzyme inhibitors and goitrogens. These anti-nutrients are meant to protect the plant and keep it safe from sun radiation, bacteria, viruses and fungi. When we eat soy, however, they can wreak havoc in the human body.

Phytate is stored in grains and legumes and binds to minerals in the gastrointestinal tract. These minerals, when bound, cannot be absorbed in the intestine, thus causing mineral deficiencies. The body produces phytase to break down phytate, but unlike other animals that rely on a nut or legume-heavy diet for survival, humans produce a limited amount of phytase. That’s why too much phytate consumption can lead to digestive difficulties.

Nuts, legumes and seeds, including soy, contain enzyme inhibitors, which prevent the enzymes from activating. This is ideal for small animals such as birds who do not want a nut’s enzymes to overwhelm their small tummies. For humans however, the enzymes are where the nutrition and digestibility are. Enzyme inhibitors are what make soy nearly impossible to digest

Goitrogens are any substances that cause the enlargement of the thyroid gland, or goiter. Goitrogens often interfere with iodine metabolism. Genistein is an isoflavone that is also found in soybeans and can affect the thyroid.

Additionally, soy has been linked to cancer. Studies continue to contradict one another, but for some, the way soy can mimic estrogen is alarming enough. And, a study of 8,000 Asian men revealed that those ingesting the highest amounts of tofu had a smaller brain size and about three-times greater incidence of senile dementia compared to those who consumed the lowest amounts.

Fermented Soy

Fermented soy products are another story. The fermentation process makes the nutrients inherent in soy more bio-available and, in moderate amounts, has a positive impact on health.

Fermentation breaks down the oils, proteins, and carbohydrates in soy, making them easier to digest. If unpasteurized, there will also be living, healthy bacteria present in the mix, which does wonders for digestion.

3 Types of Healthy, Fermented Soy

Tempeh (pictured at the top) is produced by cooking soybeans and then fermenting them with the addition of a natural culture. Once it hardens, a solid cake is formed and can be cut and used as a replacement for meat. Miso is another form of fermented soy which contains over 160 healthy bacteria strains and is packed with B vitamins and powerful antioxidants that scavenge free radicals. Natto is another type of fermented soybean that has a unique taste and slimy texture. It is commonly eaten for breakfast in Japan and has been showed to contain an enzyme that dissolves blood clots.

Here is a list of exciting recipes you can try using either tempeh, miso or natto. Enjoy!

• Thai Styled Tempeh Cutlets
• Tempeh Curry
• Miso Peanut Spread
• Miso Soup with Clams and Spinach
• Natto Toast
• Yamaimo, Okra and Natto Bowl

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20 Common Fermented Food

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Image: SaucyGlo

The post This Is The Only Safe Way To Eat Soy appeared first on EcoSalon.

We often equate soy products with a healthy lifestyle, as they routinely replace meat counterparts with an alternative that is lower in fat and calories and more animal friendly. However, from soy milk to soy-based “burgers”, the benefits of soy products have been marketed in a fashion that has misled America.

There is no saying that soy is entirely bad — it’s not — as it is sometimes the better alternative to animal-based products. There is, however, a flip side to the so-called protein-packed savior of the vegan world. Soy has been linked to cancer prevention and cardiovascular health, but its real pull has come from being commercialized as a weight loss tool.

These health claims and assumptions about the benefits of soy don’t take into consideration the form that most Americans consume soy. The soy products we see on our plates are unlike the kind commonly prepared in Asia, where the soy is often used in its fermented form. Most of the soy that we consume is genetically modified, over-processed, and filled with chemicals to the point that it loses many of its health benefits. When processed, soy’s isoflavones biochemically change, and this change can contribute to tumor growth. Soy is also very difficult to digest after all these manipulations and can be allergenic and mucous-forming in the body. And, just to debunk a common myth, soy is not a surefire weight-loss facilitator.

Steer clear of soy in all its forms, including all those prepared vegan “burgers” and “cheeses”, which are often not only soy-based but also full of other additives that, albeit vegan, are hard for your body to digest. When you do eat soy, look for organic whole soy products like edamame, miso, tofu and tempeh.

Photo Credit: Lillakanarie

The post Benefits of Soy? Not As Healthy As You Think appeared first on EcoSalon.

If that’s the case, you owe it to yourself to try this recipe. Developing this recipe was my first attempt at cooking it and it succeeded beyond my wildest imaginings.

A couple tips: Tempeh must be sliced thinly and then pan-fried until a golden crispy crust forms. The caramelization improves the texture and adds to the cake’s savoriness. The easy sauce for this recipe can be whisked together in moments. Add it to the pan after the tempeh becomes golden brown, where it creates an addictive sweet-tart-savory glaze. Serve this dish with brown rice and sautéed greens, such as bok choy, Chinese broccoli, or pea shoots, and you’ll be happy you tried tempeh. I sure was.

Tempeh is one of the healthiest forms of soy. The fermentation process makes the bean more digestible and creates active cultures that are good for keeping the friendly bacteria in your gut healthy. Make sure you buy organic tempeh because most conventional soybeans are made from GM (genetically modified) soybeans and are heavily sprayed with pesticides. If you can find the Kecap Manis in the ingredient list, give it a try. Look for an Asian grocery that carries items from Southeast Asia. If you strike out you may substitute a mild flavored molasses. It has a similar, though not identical, flavor profile.

Tempeh originated in Indonesia and is made by drying partially cooked soybeans and then adding yeast and letting the beans ferment. The process creates a firm cake that has a full nutty flavor when cooked properly. High in protein, vitamins, and minerals tempeh makes a good meat substitute.

Pan-Fried Tempeh with Lemongrass, Garlic, and Ginger

Serves 3

You’ll need:

1 tablespoon very finely chopped lemongrass
2 garlic cloves, minced
1-1-inch piece of ginger, peeled and grated on a microplane or small grater
4 tablespoons freshly squeezed lemon juice
2 tablespoons Kecap Manis (Indonesian sweet soy sauce)
1 tablespoon soy sauce
A couple shakes of your favorite chili sauce
8 ounces plain, unflavored organic tempeh (sliced into 1/4-inch-thick slices at an angle so you get wide slices)
2-3 tablespoons vegetable oil

To make:

Whisk together the lemongrass, garlic, ginger, lemon juice, Kecap Manis, soy sauce and chili sauce.

In a large sauté pan over medium-high heat, warm the vegetable oil. Start with 2 tablespoons and add more as needed. You may need to cook the tempeh in batches because it won’t crisp up properly if it’s crowded in the pan. Add the tempeh slices and let sizzle on one side, without turning, for 3-5 minutes, or until deep, golden brown. Turn and cook on the other side until brown. Remove to a paper towel lined plate if cooking in batches. After all the tempeh slices are browned, turn off the heat, pour off excess oil, if any remains, and return the slices to the pan. While the pan is still hot, add the sauce and shake the pan to make sure the sauce coats all the tempeh slices. It should sizzle and make a thick, dark glaze. Serve immediately.

Recipe Copyright 2009 Vanessa Barrington

Note: use organic ingredients whenever possible.

Image: I Love Butter

The post Ecosalon Recipes: Pan-Fried Tempeh with Lemongrass, Garlic, and Ginger appeared first on EcoSalon.