tempeh

FitSugar reader FITskitz shared this inventive and gourmet breakfast-for-dinner recipe in the Healthy Recipe group.

The only problem with this dish is that it is too good, not heavy, so you can eat way more than your fair share! It is full of flavors that a simple egg dish becomes a truly gourmet dinner.

Learn more about the recipe after the break.

I've been a vegetarian for over 20 years, so tofu, tempeh, and seitan are always stocked in my fridge. If you're new to the meat-free world, preparing and eating these new foods can be really intimidating. I'm here to break down the basics so you know how to choose the right one for your nutritional needs and what to expect from your first bite.

Now that you know the nutritional stats, learn how these meat alternatives are made, what they taste like, and discover yummy recipes for preparing them after the break.

Soy is one of the most versatile ingredients; it can be eaten whole or ground, fermented, and formed into various ingredients for nutritious and healthy cooking. Not only that, but it's also high in protein and fiber and contains less fat than its animal counterparts, so it's a no-brainer for people who want to eat less meat. Want to know how different forms of soy compare in both taste and nutrition? Read on for four forms of soy and how they work in your diet!

• Edamame: Edamame are baby soy beans that are harvested when ripe and sold either frozen, cooked, or shelled. The nutty-flavored beans are great for snacking or in anything from stir fries to soups. A 1/2 cup of edamame has 95 calories, 4 grams of fat, 8.5 grams of protein, and 4 grams of fiber. Try shelled edamame in a super easy side like this brown rice and edamame dish.
• Soy milk: Soy milk is the liquid extracted from ground cooked soybeans. It also has a mild nutty flavor but can be sweetened with other flavors like vanilla as well as made into other dairy-like products like soy yogurt. A cup of plain soy milk has 100 calories, 4 grams of fat, 7 grams of protein, and 1 gram of fiber. Substitute soy milk for regular milk in anything from cereal to smoothies to pancakes (like these vegan pineapple pancakes with citrus cream).
• Tofu: Tofu is made by curdling soy milk with a coagulant to form thick white blocks. There are four types of tofu to use in various dishes: silken, soft, firm, and extra firm. Since tofu has little flavor, it works with many different kinds of dishes (it'll just take on the flavor of your ingredients). A 1/2 cup of tofu has 97 calories, 5.3 grams of fat, 10.1 grams of protein, and 0.5 grams of fiber. Firm and extra firm tofus are great in stir fries, or even healthier baked, like in this spicy mango veggie rice bowl.
• Tempeh: This form of soy is made by fermenting cooked soybeans with a mold. It is sold in dry, brown blocks and has a firm and chewy texture. A 1/2 cup of tempeh has 160 calories, 9 grams of fat, 15.4 grams of protein, and 3.5 grams of fiber. Many people think tempeh makes the perfect meat substitute, so try it out instead of bacon in a TLT — tempeh, lettuce, and tomato sandwich.

Source: Flickr User adactio

Doesn't this sandwich from FitSugar reader onthevedge look good? She shared her recipe for the sammie and a walnut butter hummus spread in the Healthy Recipe Group.

We had purchased two kinds of tempeh from Essene: our regular standby from Lightlife and the Organic Smoky Tempeh Strips. We had tried the latter at a local cafe, so we knew the strips were good. I refuse to call it "Fakin' Bacon" because it's really just tempeh with soy sauce and spices and doesn't taste like bacon at all. Time for TLTs . . . with some H.

See the walnut butter hummus recipe when you  read more