Tempeh

Tempeh, or tempe in Javanese, is a traditional food made by natural culturing and controlled fermentation of soybeans by two strains of Rhizopus molds: Rhizopus oryzae or Rhizopus oligosporus, that cover the beans with their mycelia to form a cake. It is a staple source of protein in Java made from whole soybeans. The retention of the whole bean and the fermentation process give tempeh a higher content of protein, dietary fiber, and vitamins, plus firmer texture and stronger flavor compared to tofu. Its rich nutritional value makes tempeh used worldwide in vegetarian cuisines, partly as meat analogue, while long before it was referred to as “Javanese meat.”

Tempeh is made by soaking, de-hulling, and partly cooking the whole soybeans, and then lowering the pH, usually with vinegar, to create favorable environment, and mixing with fermentation starter containing the spores of the Rhizopus fungus. This mix is then allowed to ferment for 18 to 36 hours at a temperature around 30°C (86°F).

To produce good quality tempeh you need a starter with millions of the Rhizopus spores and contain no contaminating, coliform or pathogenic bacteria. It is often extended with sterile rice flour or starch to standardize the spore count. In Indonesia tempeh starter is either a piece of the previous batch tempeh, or dried starter made by incubating a handful of cooked and inoculated soybeans between two hibiscus leaves for a few days until black spores covering the soybeans and then drying them in the sun. To use the spores, the hibiscus leaves are then rubbed above the soybeans to be inoculated. These types of starters are vulnerable to other molds or bacteria contaminations, but the climatic conditions in Indonesia are so ideal for tempeh fermentation that the contamination is not troublesome. In Western countries pure cultures are used to insure consistent quality and to minimize failed batches.

Tempeh keeps well frozen for several months and refrigerated for about 10 days. As with other fermented products, a little mold on the surface of tempeh is harmless.

Since whole soybeans are used, tempeh is fiber-rich. It is also a generous source of calcium, B-vitamins and iron. Fermentation makes the protein in tempeh more digestible, and the Rhizopus culture greatly reduces the oligosaccharides associated with gas and indigestion. In traditional tempeh making, the starter culture often contains beneficial bacteria that produce B12 vitamin.

Tempeh has a smoky, nutty, meaty, and mushroom-like flavor. In Indonesia it is usually consumed with rice or as a snack. Its tender, chunky and chewy consistency makes it an excellent addition to a variety of foods. Tempeh on the grill is delicious; frozen can be well grated to replace ground beef, as in tacos; fresh is suitable for marinades and deep fried; and dried provides an excellent stew base for backpackers. Tempeh can also be used in chili, stir fry, soups, salads, spaghetti sauces, sandwiches, and casseroles. Vegetarians use it as a substitution for breakfast meats, such as sausage and bacon.

Fermented Soybean Products

Some soy foods are made by fermenting soybeans. In the process soybeans are inoculated with some microbes, mostly done with a starter, to push the process in the desired direction. These fermented soybean products contains higher amounts of calcium and vitamin K2.

There are many fermented soybean products in the Asian, especially East Asian cuisines; miso, tempeh and natto are among the many.

Miso

Miso is a traditional Japanese seasoning produced by fermenting, most typically, soybeans, with salt and the fungus kōjikin, resulting a thick paste used for sauces, spreads, and pickling vegetables or meats. A Japanese soup called Misoshiru use this high in protein, vitamins and minerals fermented soybean product as a mix.

Miso is a source of Lactobacillus acidophilus. This fermented soybean product also contains lecithin, a kind of phospholipid that is effective in the prevention of high blood pressure. Some experts suggest that miso can help treat radiation sickness. However miso contains salt, which is essential to animal life in small amount but may cause a variety of health problems in excess.

Tempeh

Tempeh, or tempe in Javanese, is made by fermenting soybeans with Rhizopus molds strains, Rhizopus oryzae or Rhizopus oligosporus that binds the soybeans into a cake form. This fermented whole soybean product is chunky, tender and is consumed daily in Indonesia as part of the main meal, or as a snack.

Tempeh's fermentation process and its retention of the whole bean give it a high content of protein, which is more digestible, dietary fiber, and vitamins. The Rhizopus culture also greatly reduces oligosaccharides that are associated with gas and indigestion. In traditional tempeh making, the starter culture often contains beneficial bacteria that produce vitamins such as B12. Tempeh is also a generous source of minerals such as calcium and iron. Its nutritional value makes this fermented soybean product used worldwide in vegetarian cuisine, partly as meat analogue; while traditionally it is referred to as “Javanese meat.”

Nattō

Nattō is a traditional Japanese food made from soybeans fermented with Bacillus subtilis. A popular breakfast food, protein-rich nattō, together with miso, formed a vital source of nutrition in feudal Japan. There are also other traditional Bacillus subtilis fermented soybean food products in many other Asian countries.

Nattō contains large amounts of Vitamin K, and a much larger amount of polyamine than any other food. Vitamin K involves in the formation of calcium-binding groups in proteins, assisting the formation of bone and preventing osteoporosis, while polyamine suppresses excessive immune reactions. According to a study, fermented soybean products also contain a very important Vitamin for the skin, PQQ.

Some substances in nattō is said to be good for reducing blood clotting and avoiding thrombosis, as in heart attacks, pulmonary embolism, or strokes. This fermented soybean product may also prevent amyloid-type diseases such as Alzheimer.

Soybean and Its Usages

Soybean is the most widely grown and utilized legume in the world and one of the most well researched, health-promoting foods available today. Containing about 40% on the dry weight-base of protein, 35% of carbohydrate, 20% of oil and about 5% of ash, it is one of the richest and cheapest sources of vegetable protein provided for millions of people, an important source of vegetable oil and also ingredients for hundreds of chemical products.

As an excellent source of protein, economically soybean is the most important bean in the world, the most nutritious and most easily digested food of the bean family. It contains a significant amount of essential amino acids, as well as a high levels of essential fatty acids including omega-3, numerous vitamins and minerals, including magnesium and iron, isoflavones, and fiber. Soy protein is the nutritional equivalent of meat and eggs for human growth and health, and with less saturated fat and cholesterol content, consuming soy protein tends to lower cholesterol levels, while consuming protein from animal sources tends to raise them. Just one cup of soybeans provides 57.2% of the Daily Value for protein for less than 300 calories and only 2.2 grams of saturated fat. Also, because soybean contains no starch, it is a good source of protein for diabetics.

Many processed foods use soybean as the primary ingredient, including many meat and dairy product substitutes, and baby foods. In Asia it is extensively consumed in the forms of soybean milk and tofu, fermented products such as soy sauce, tempeh, natto, and miso, sprouted for use as a salad ingredient or a vegetable and may be eaten roasted as a snack food.

Soybean may reduce the risk of colon cancer, possibly due to the presence of sphingolipids as well as fiber. The fiber in soybean is able to bind to cancer-causing toxins and remove them from the body. It also provides preventative therapy for several other cancers, including breast and prostate cancer. Soybean may also prevent high blood pressure, atherosclerosis, cardiovascular diseases, diabetes and obesity.

However, as with many dietary health claims, there are opposing viewpoints on the health benefits of soybeans. Some negative effects of soybean are reported, including allergic reactions, kidney or gallbladder problems due to measurable amount of oxalates, and thyroid problems. For human consumption, soybean must be cooked with "wet" heat in order to destroy the trypsin inhibitors{serine protease inhibitors}. It is not advisable to eat raw soybeans.

Soybean’s oil can be processed into vegetable oil, margarine, shortening, and vegetarian cheeses. It is also the primary source of bio-diesel in the United States. Industrially, the oil is used as an ingredient in paints, adhesives, fertilizers, sizing for cloth, linoleum backing, insect sprays, and fire extinguisher fluids. Soybean is also used in soap, cosmetics, resins, plastics, inks, crayons, and solvents. Since 2001 it has also been used as fermenting stock in the manufacture of a brand of vodka.

Soy Foods, Healthy Foods

Soy foods are considered as healthy foods because soybeans are nutritious. Dry whole soybeans contain (by weight) 40% protein with a significant amount of complete essential amino acids, 35% carbohydrate mostly dietary fiber, 20% oil including omega-3 fatty acids and about 5% ash with B vitamins, molybdenum, manganese, iron, phosphorus, magnesium, copper, and potassium.

Soy foods are varied from vegetables like edamamé and soy sprouts, flavor enhancer like hydrogenated vegetable protein, miso and soy sauces, dairy products like milk, yoghurt, cheese, and ice cream, to flour substitutes that enable wide variety of healthy foods.

The complete protein profile makes soybean the best meat alternative with less cholesterol and saturated fat content. A wide variety of vegetarian foods, including meat imitator, are soy foods made from textured vegetable protein. Isolated soy protein is used in healthy foods as highly digestible source of amino acids.

Most carbohydrates in soy foods are dietary fiber. Some processed foods are made healthy with soy fiber like okara, soy bran, and soy isolate fiber.

Soy oil is the most widely used oil in the U.S. It is cholesterol-free, high in polyunsaturated fat and also made into margarine, shortening and whipped toppings.

Fermentation process in soy foods such as tempeh, natto, miso and soy sauce may lowers the high phytoestrogens content and breaks down the beans' complex proteins; so whole soy fermented products like tempeh and natto are more easily digested healthy foods than the original soybeans.

Sphingolipids in soy foods may reduce the risk of colon cancer. American Dietetic Association (ADA) and the Food and Drug Administration (FDA) agree that diets that include 25 to 50 grams of soy protein a day can help to lower levels of LDL or “bad” cholesterol, that is known to build up in and clog blood vessels leading to an increased risk of cardiovascular disease, so long as they are low in fat, saturated fat and cholesterol. Soy foods from whole soybean, such as tofu, soymilk, soy-based burgers, tempeh, and soy nuts, may also similarly qualify as healthy foods if no fat is added to that present in the whole soybean. Soy protein is also effective in supporting kidney health, and may cause calcium to be better utilized, helping to support bone health.

However, some substances in soy foods are suspected to cause health issues. These include phytic acid that may reduce vital minerals such as calcium, magnesium, copper, iron and zinc, and cause growth problems in children; trypsin inhibitors that may interfere with protein digestion and cause pancreatic disorders; some types of phytoestrogen that may promote breast cancer in adult women, disrupt endocrine function, cause infertility and hypothyroidism; aluminum which is toxic to the nervous system and kidneys; and oxalates, that may crystallize and cause health problems, and interfere with absorption of calcium. Cooking or fermentation may reduce some of those substances; however, for individuals with related health problems it is better to avoid soy foods and choose other healthy foods.

Benefits of Eating Raw Foods

Exclusive Summary on Articles by Randy Powell, Roxanne Vick and Jos Graf

Eating a diet predominating with raw food gives benefits. Here are some of them:

Anti aging

Raw fruits, vegetables, and whole grains contain antioxidants, while unheated vegetable oil in raw nuts will supplies lots of enzymes and antioxidants. Antioxidants are needed to remove free radicals from the body before the particles can damage body cells.

Whole grains are also the source of complex carbohydrates. The sugars in the carbohydrate are converted by the body at a slow rate. The fiber from these grains can help you to quickly eliminate toxic waste from the body.

A diet abundant with raw food everyday will cleanse your body and began to normalize your body fat levels. By spending less energy on digestion, your body can detox properly and spend time repairing damaged cells. Less damaged cells and toxic wastes in our body will slow the process of aging.

Source of Chlorophyll

Chlorophyll is the green pigment found in plants that convert light into energy and enables them to take nutrition from the air, sun, and water, and so make them "living" raw foods. The chlorophyll pigment is almost identical to our blood pigments. The biggest difference is that the chlorophyll pigments center atom is magnesium, while our bloods center atom is iron, thus the nickname: "green blood". It is no wonder that chlorophyll has been shown to work wonders for our blood.

There are many benefits of chlorophyll, such as purification of the blood, liver, constipation and gas corrector, emphysema, abscesses of the liver and kidney, kidney stones, and it has also been shown to be an excellent topical for infections and burns. Chlorophyll contains properties that break down carbon dioxide, and release oxygen, which kills bacteria. It has even been used in deep surgical wounds. Its absence of toxicity and promotion of repair tissue/skin, and soothing qualities makes it a miracle antiseptic.

Better Nutrition

Proteins of raw foods should come from beans, nuts, and seafood. Healthy fats include olive oil and, to a lesser extent, other vegetable oils. Studies showed that cooking changes the food atom structure, for example, the magnesium atom in the center of chlorophyll is replaced with hydrogen; and chlorophyll would be absent after 20 minutes of boiling.

So the nutrition is better consumed raw.

Source of Etheric Energy

The more "live" a vegetable or fruit is, the more enhanced is its etheric energy, the life force of the plant world. However, predominantly raw food diets are met best by a healthy etheric force in the individual eating them. If one's etheric is depleted, by either a temporary or long-term ailment, lightly cooked foods are easier to assimilate. For most people a balance of raw and cooked works best.

Others

Experiments with live foods (raw, sprouted, and such) showed that graying hair can be reversed. Also, there are numerous accounts of the reversal of debilitating illnesses.

Acai Berry’s Health Benefits

Acai berry products have been claimed to have many benefits. Medical research studies reveal some acai berry’s benefits as follow:

Combats Premature Aging
Acai berries has a remarkable concentration of antioxidants that help combat premature aging. The ORAC value of Acai Berry is higher than any other edible berry in the world! It has 10 times more antioxidants than red grapes and twice the antioxidants of blueberries, and the proanthocyanidine contents in acai berries are 10 to 30 times the anthocyanins (the purple colored antioxidants) of red wine per volume. Although the French have a high fat diet, they have a low incidence of cardio vascular disease compared to the western countries due to their high consumption of red wine.

Acai also contents natural vitamin E that protects against aging.

Boots Energy
Acai is rich in carbohydrates which provide your body with the necessary energy while working or practicing any kind of sport. Acai provides an almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration, endurance, strength, sustained energy and muscle development. Theobromine in the berry acts as a bronchial dilator to help open air passage ways in the lungs. This increased air capacity helps in oxygen intake, which increases endurance, strength, and athletic performance.

Promotes Heart and Digestive Health
Acai berries possessed a synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.

Acai berries contain very high amounts of essential fatty acid & omegas (omega 3, 6 and 9) proven to lower LDL & maintain HDL cholesterol levels. The fatty acid ratio in Acai resembles that of olive oil.

They are also an excellent source of dietary fiber! Fiber promotes a healthy digestive system. Research studies suggest soluble fibers may help lower blood cholesterol, while insoluble fiber may help to reduce the risk of developing certain types of cancers.

Acai also contain phytosterols (plant sterols) including beta-sitosterol. These complex compounds of plant cell membranes are shown to help control cholesterol as well as being used to treat symptoms associated with BPH (benign prostate hyperplasia) and act as precursors to many important substances produced by the body.

Acai is extremely rich in organic vegetable protein which does not generate cholesterol during its digestion and is easier processed and transported to your muscles than animal protein (such as in milk or meat).

Protecting Benefits

Acai’s high anthocyanins and phytosterols content helps protect connective tissues like collagen, which reduces the stress of aging on the skin. While its high antioxidant content help protect against high LDL cholesterol levels, as well as atherosclerosis, which often leads to heart attacks and strokes. The anthocyanins in Acai allow it to protect small and large blood vessels.

Acai is also known to protect the nervous system, which may help prevent age-related neurological problems. Acai has been used extensively for its anti-inflammatory, antioxidant, antibacterial, and even antimutagenic (meaning that it protects your DNA) properties.

Banana's Health Benefits

Bananas are sweet, creamy fruits that have so many health benefits. Find out those benefits below excerpted from an article in whfoods.com.

Bananas are thought to have originated in Malaysia around 4,000 years ago, spread throughout the Philippines and India, introduced to Africa by Arabian traders and discovered there by Portuguese explorers who took them to the Americas. But not until the latter part of the 19th century were bananas brought to the United States. Today, bananas grow in most tropical and subtropical regions with the main commercial producers including Costa Rica, Mexico, Ecuador and Brazil.

Bananas are elliptically shaped fruits, featuring a firm, creamy flesh gift-wrapped inside a thick inedible peel. The plant belongs to the family Musaceae. There are hundreds of edible varieties that fall under two distinct species: the sweet banana (Musa sapienta, Musa nana) and the plantain banana (Musa paradisiacal).

Bananas are a very good source of vitamin B6 and vitamin C, potassium, dietary fiber, and manganese. Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy fruit.

Health Benefits

Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. This mineral may also help to promote bone health by counteracting the increased urinary calcium loss caused by the high-salt diets, thus helping to prevent bones from thinning out at a fast rate. There are several other mechanisms in which bananas can help improve your body's ability to absorb calcium, hence help you building better bones.

Potassium is one of the most important electrolytes. If you suffer from diarrhea that quickly depletes your body of important electrolytes, eating bananas can replenish your stores of potassium. In addition, bananas contain pectin, a soluble fiber (called a hydrocolloid) that can help normalize movement through the digestive tract and ease constipation.

Bananas have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. First, substances in bananas help activate the cells that compose the stomach lining, by producing a thicker protective mucus barrier against stomach acids. Second, other compounds in bananas called protease inhibitors help eliminate bacteria in the stomach that have been pinpointed as a primary cause of stomach ulcers.

Banana is also important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults. You can do it by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a half cup of berries, and snacking on an apple, plum, nectarine or pear, you've reached this goal.

Bananas are an exceptionally rich source of fructo-oligosaccharide, a prebiotic compound. When this compound is fermented by probiotic bacteria (bacteria producing vitamins and digestive enzymes that improve the ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms), not only do numbers of this bacteria increase, but so does the body's ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer.

Some golden banana cultivars are also rich in provitamin A carotenoids, an antioxidants, which have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes.

Dietary factors can be related to kidney disease in a preventive way. Research published in the International Journal of Cancer suggests that regular, moderated consumption of whole fruits and vegetables, especially bananas, can be protective. The conclusion drawn by the researchers: routine and moderated consumption of fruits and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of kidney cancer due to their especially high amounts of antioxidant phenolic compounds.

Chocolate

The Origin of Chocolate

Chocolate originates from the fruit of cacao tree, or botanically known as Theobroma cacao, meaning "food of the gods." This tree has grown wild in Central and South America, Africa and Indonesia. The fruit is about the size of a small pineapple, bearing inside the seeds, which also known as cocoa beans.

Chocolate has been used from the oldest civilization of the Americas (1500-400 BC). The word chocolate is said to derive from the Mayan word xocoatl. Cocoa derives from the Aztec word cacahuatl. The Mexican Indian word chocolatl originates from a combination of the terms choco (meaning "foam") and atl (meaning "water"). It referred to a drink made from roasted cocoa beans, water and a little spice, the Mayan most important use of chocolate.

Chocolate Products

Hot Chocolate
There's a difference between hot cocoa and hot chocolate. Hot cocoa is made from cocoa powder, chocolate which has been pressed free of all its fat, cocoa butter. Hot chocolate on the other hand is made from chocolate bars melted into cream, so it is richer.

The original hot cocoa recipe was a mixture of ground up cocoa beans, water, wine and capsicum (peppers). Spaniards heated the mixture and sweetened it with cane sugar. In England, milk was added to this after dinner treat.

Chocolate Bars
The solid chocolate we know today was produced in Belgium by mixing the cocoa powder with milk and other ingredients to cause it to set at room temperature. In the chocolate confectionery making process, special molds known as chocolate models are used to set up the shapes of the finished products. One of the best materials for these models is silicon - they come in all shapes and sizes, will go in standard oven or microwave, and are permanently non-stick and easy to clean after use.

Chocolate Cooking
Chocolate can be used in home baked goodies ranging from cakes, biscuits, cookies, desserts, pastries and puddings.

The best way to heat up and melt chocolate is to put some water in a pan, bring it to boil then place a plate over it, turn the heat down and let the water simmer while you place the pieces of cooking chocolate on the plate. That way, the temperature will not exceed the water’s boiling point and the chocolate will not burn. If you whip up some double cream to really fluffy, fold it into the melted chocolate and stir it to mix in high speed, then put it to the refrigerator to set, you’ve got yourself chocolate mousse.

Nutrition in Chocolate

Chocolate can be full of antioxidants, but the actual amount of antioxidants depends on the processing and the cocoa content. A 70% cocoa content can taste stronger and almost bitter to some, but the anti cancer compounds and antioxidants in it may help your body resist cancer.
However you have to be careful of the sugar and fat content, they may harm your health.