𝗛𝗼𝘄 𝘁𝗼 𝗳𝗿𝘆 𝘆𝗼𝘂𝗿 𝗕𝘂𝗰𝗸𝘄𝗵𝗲𝗮𝘁 𝗧𝗲𝗺𝗽𝗲𝗵 𝗳𝗼𝗿 𝗠𝗔𝗫𝗜𝗠𝗨𝗠 𝗖𝗥𝗜𝗦𝗣𝗜𝗡𝗘𝗦𝗦
Many of you have placed an order for the Buckwheat Tempeh. Here’s a short guide on how to fry it so that it will become 𝘔𝘈𝘟𝘐𝘔𝘜𝘔 𝘊𝘙𝘐𝘚𝘗𝘠𝘠 🤤🔥
1️⃣ 𝗗𝗼 𝗡𝗢𝗧 𝗺𝗮𝗿𝗶𝗻𝗮𝘁𝗲 𝘁𝗵𝗲 𝘁𝗲𝗺𝗽𝗲𝗵
We have specifically designed this tempeh such that it will become crispy on its own. You do NOT need to add batter to this tempeh, sauce or leave it in marinate. Simple cut open the packaging, take out the tempeh and slice it. Marinating the tempeh will cause it to lose the crispy texture when you fry it. My serving suggestion is to fry it 𝙤𝙣 𝙞𝙩𝙨 𝙤𝙬𝙣, 𝙖𝙨 𝙞𝙩 𝙞𝙨.
2️⃣ 𝗬𝗼𝘂 𝗰𝗮𝗻 𝘀𝗮𝗹𝘁 𝘁𝗵𝗲 𝘁𝗲𝗺𝗽𝗲𝗵 𝗯𝗲𝗳𝗼𝗿𝗲 𝗳𝗿𝘆𝗶𝗻𝗴
You may salt the tempeh before frying. << swipe to see salting in action>> Here, I was feeling fancy so I used pink Himalayan salt but regular salt will be ok. 👌
3️⃣ 𝗪𝗮𝗶𝘁 𝘂𝗻𝘁𝗶𝗹 𝗼𝗶𝗹 𝗶𝘀 𝗵𝗼𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝗳𝗿𝘆𝗶𝗻𝗴
Be patient and wait until the hot is hot before frying. When the oil is hot enough, the tempeh will sizzle the moment you add it in to fry. 🍳🔥 Sizzling is a good sign that oil is at right temperature
4️⃣ 𝗙𝗿𝘆 𝘂𝗻𝘁𝗶𝗹 𝘁𝗵𝗲 𝘁𝗲𝗺𝗽𝗲𝗵 𝗶𝘀 𝗚𝗢𝗟𝗗𝗘𝗡 𝗕𝗥𝗢𝗪𝗡
After adding tempeh into the pan, all you got to do is wait and let it fry until golden brown. Turn it over once the side is fried. This step takes a few minutes so please be patient. If the tempeh is all white looking still, it means it is not properly fried till 𝗠𝗔𝗫𝗜𝗠𝗨𝗠 𝗖𝗥𝗜𝗦𝗣𝗜𝗡𝗘𝗦𝗦 yet.
5️⃣ 𝗔𝗱𝗱 𝘀𝗮𝘂𝗰𝗲 𝗔𝗙𝗧𝗘𝗥 𝗳𝗿𝘆𝗶𝗻𝗴
Now that the tempeh is fried, you can add sauce AFTER frying. 🙂 Adding sauce after will this will Ensure that the tempeh is crispy and not soggy.
Here are some tips if you are meeting your friends this weekend and want to share your tempeh order!! I know many of you want to order tempeh and save costs 💸💸, so you may 𝘵𝘰𝘮𝘱𝘢𝘯𝘨 (share) your order with friends to avoid paying the delivery fee. As I am an expert at tempeh handling, let me share with you a few tips if you want to buy your tempeh as a group.
1️⃣ 𝗣𝗔𝗦𝗦 𝗧𝗢 𝗙𝗥𝗜𝗘𝗡𝗗𝗦 𝗢𝗡 𝗗𝗘𝗟𝗜𝗩𝗘𝗥𝗬 𝗗𝗔𝗬 (available tues/ thurs/ sat)
𝙁𝙄𝙍𝙎𝙏 𝘼𝙉𝘿 𝙈𝙊𝙎𝙏 𝙄𝙈𝙋𝙊𝙍𝙏𝘼𝙉𝙏𝙇𝙔, if you buy as a group, please ensure all of you meet up and receive your tempeh **on the day it is delivered**.
This is because the tempeh itself is at its 𝙛𝙧𝙚𝙨𝙝𝙚𝙨𝙩 state - it is still alive and growing when I deliver it. On delivery day, the tempeh itself is warm and culturing in the room temperature. You will 𝗡𝗢𝗧 need to bring a cooler bag with ice pack. All you need to do is dabao your tempeh in a plastic/ paper bag and walk home or take MRT home with it. No need to worry about how it is doing because it is sturdy and strong from the freshness!
Any other day besides the delivery day, the tempeh will be affected by environment changes and you will need to carry ice packs/ chiller bag along with you. This is more of a hassle and I do not recommend it because tempeh quality will change if you shift it around from cold to hot enviroments. Delivering tempeh is just like how you will treat any other vegetable from the supermarket, best to deliver fresh! :)
2️⃣ 𝗠𝗘𝗦𝗦𝗔𝗚𝗘 𝗠𝗘 𝗧𝗢 𝗖𝗢𝗢𝗥𝗗𝗜𝗡𝗔𝗧𝗘 𝗗𝗘𝗟𝗜𝗩𝗘𝗥𝗬 𝗧𝗜𝗠𝗜𝗡𝗚
If you tompang your order with friends and have a specific required meeting time, just send me a WhatsApp to coordinate delivery timing ^^ I finish making tempeh around 2pm on Tuesday, Thursdays and Saturdays. Just let me know what time you need it by and I will shift the delivery around to suit you. Deliveries will mostly be done by 5pm. But let me know ahead of time to tell the delivery uncle where to drive to first 🚗
Tempeh is a food item that will be affected by timing & temperature. Delivering TOP QUALITY tempeh is my priority! It is almost my life Mission, so please feel free to reach out !💯
Five Categories of Plant Protein Sources
Did you know you only need 0.8 g of protein per kg of body weight per day? For a person of 55 kg, this would mean 44 g of protein a day. This can be easily achieved fully from plant-based protein. Let’s see what are the main plant protein sources and how we can optimise their bioavailability and absorption.
The five main categories of plant protein are:
- Nuts and Seeds – almond, cashew, pumpkin seed, chia seed, flaxseed, sunflower seed, sesame
- Grains and Pseudograins – amaranth, buckwheat, millet, quinoa, oat, rice, spelt, wheat
- Beans – chickpeas, black beans, lentils, soy beans and soy products (tofu, tempeh), mung beans
- Vegetables – spinach, broccoli, artichokes, asparagus
- Supplements - spirulina, nutritional yeast, plant based protein powders
Plant Protein Quality and Complementation
To begin, proteins are made of chains of amino acids, some of which are made by the body, while others aren't. Those not produced by the body are called essential amino acids, of which there are nine: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
All plant foods contain at least some of every essential amino acid, but in general, legumes are limiting in methionine, and grains are limiting in lysine. Hence it is commonly advised to consume both legume and grain proteins to supply complementary proteins. Such time-tested food combinations are found in the traditional cuisines of Central and South America as rice and beans, in Asia as rice and tofu, and in America as peanut butter and wheat-based sandwiches.
Of course there are exceptions such as quinoa, which is recognised as a source of complete plant protein.
Plant Protein Digestibility
It is recognised that plant proteins in whole plant foods have lower digestibility compared with isolated proteins or animal proteins. For example, whole beans contain anti-nutritional factors (phytic acid, lectins) that inhibit protein digestion. Hence it is recommended to aim for a protein intake that is about 10% higher than the RDA (1-1.1 g/kg) to compensate for digestibility.
The processing and transformation of plant foods can also affect its digestibility and protein bioavailability. For example, in fermentation of soybeans to tempeh, the fungus helps to break down complex compounds into shorter molecules that is more readily absorbed by the gut.
We can also activate nuts and seeds, or sprout grains and beans such as buckwheat, quinoa, and mung beans, as the sprouting process activates enzymes that break down the anti-nutritional factors.
Top Five Plant Based Protein Sources
- Soybean Tempeh
- Dark Leafy Greens (e.g. spinach)
#1. Soybean Tempeh
Soybean Tempeh - 19 g protein per 100 g or 15 g per 3 oz (85 g) serving. Tempeh is fermented soybean cake. The protein content for soybean tempeh (19.5%) is comparable to chicken (21%), beef (20%), and eggs (13%).
Unfermented beans including soybeans, chickpeas and adzuki beans are known to be high in anti-nutritional factors such as protein-inhibiting trypsin inhibitor (TI) and tannins, mineral-binding phytic acid, flatulence-causing oligosaccharides, and lectins. Fermented beans such as tempeh have two-fold benefits: the reduction of anti-nutritive compounds and increased bioavailability of nutrients. Anti-nutritional compounds are shown to be reduced between 65 and 90 percent during tempeh fermentation. Hence it is a better choice to choose fermented over non-fermented beans for better bioavailability of protein. Of all beans, soybean tempeh has the highest protein content.
Quinoa - 14 g protein per 100 g uncooked or 8.1 g per 1 cup cooked serving. Quinoa is not a true cereal grain but a seed and naturally gluten-free. Apart from having a high protein content, it is also loaded with minerals including magnesium, manganese, iron, copper, phosphorous, and vitamin B2.
Quinoa is available in white, red, and black varieties. It is easy and quick to cook like rice - use 1 part quinoa to 2 parts water, simmer in stock or water for 15 minutes, then let stand for 5 minutes before fluffing. It can be used in sweet breakfast porridge and puddings or and savoury dishes and pilafs.
Flaxseeds - 18 g protein per 100 g or 2.1 g per 2 tablespoons serving. Flaxseeds are the most amazing seeds for protein as they contain about 22.4% protein by dry weight. It is also 40% oil, particularly high in a type called alpha linolenic acid (ALA), an essential omega-3 fatty acid that is the dietary precursor for the long-chain omega-3 PUFA eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). Flaxseeds are also high in a type of phytoestrogen called lignans, which have been shown to have antioxidant and anti-cancer effects.
Besides their high protein, ALA, and lignan content, they also contain a high amount of soluble dietary fibre that gives an mucilanginous, egg-like texture when soaked in water. In fact, you can easily use flaxseed meal to create a ‘vegan egg’ also known as flax egg to replace eggs in baking or as breading. For one egg, simply combine 1 tablespoon of flaxseed meal with 2 1/2 tablespoons of water. Then stir and set aside for 10 minutes to let it gel.
Because flax seeds are very hard, they should be always ground using a blender or spice grinder into fine flour before use, to maximise their digestion and absorption. Unground flaxseeds can pass through the body undigested, and not provide the nutritional benefits. Once ground, it must be used immediately or refrigerated as flax seed oil oxidises rapidly.
#4. Dark Leafy Greens
Spinach - 5 g protein per 1 cup cooked. Some vegetables can offer a good protein boost, in particular, dark leafy green vegetables such as spinach, kai lan, chye sim, and watercress. In addition to protein, they are high in many other vitamins and minerals including iron, calcium, and vitamin K.
Spirulina - 57 g protein per 100 g or 1.5 g per 1 teaspoon serving. Spirulina is a multicellular cyanobacteria that was one of the earliest photosynthesising organism evolved over 2 billion years ago.
Spirulina is a highly concentrated source of protein, between 55 and 70% by dry weight.
Unlike most plant-derived proteins, Spirulina is a complete protein as it contains all the essential amino acids, making it an ideal plant based dietary supplement. Moreover, spirulina cells do not have cellulose walls but relatively fragile envelope of murein which is one of its kinds in plant kingdom. This explains the very high digestibility of its proteins.
In addition to protein, spirulina is also an excellent source of many other vitamins and minerals, mainly B vitamins (thiamine, riboflavin, nicotinamide, pyridoxine, folic acid, cyanocobalamin), vitamin C, vitamin D, vitamin E, iron, and most important provitamin A (β-carotene). It contains the highest amount of beta-carotene much more than carrots, which is a precursor of vitamin A and is not dose dependent. Spirulina is the only vegetable source of vitamin B12, having two and half times more than meat. It is also nature's highest available source of a rare essential fatty acid called γ-linolenic acid (GLA), which has been shown to be an effective immuno- and cardio-protector.
There are several species of Spirulina, but the most widely used species as food supplement are S. platensis and S. maxima. It is now widely available in powder or tablets and can be eaten in smoothies, ice creams, or protein shake to boost your protein intake.
At the start of the pandemic, the global food supply chain was badly hit, causing shortages of food all around the world. One of the key drivers of this is because the entire world has grown so complacent with moving food items around the globe - from growing crops in one country, and then flying it to another country to be packed, then again shipped to another country to be sold. As demonstated in the following picture by @greenpeace, you can tell that this movement of food items is highly inefficient and also results in unnecessary amounts of greenhouse gas emissions. Also, the moment any problems with shipping and logistics come up, the food items cannot be prepared for sale. Most food items have short life span and will likely spoil and rot away without ever being used. 😖😢
By buying local, you are helping to cut out this inefficiency in the food supply system. Every dollar you spend buying local goes a long way. It helps to encourage the local enterprises to continue doing what they do. Only with continued support, can these businesses offer fresh produce within the country. 😊 Not to hao lian or anything, but at Angie's Tempeh, every dollar earned is put back into the business to make better tempeh, create jobs for other Singaporeans, or to come up with more exciting products for you to try in the future. What I am trying to say is that 𝙖 𝙨𝙞𝙢𝙥𝙡𝙚 𝙖𝙘𝙩 𝙤𝙛 𝙗𝙪𝙮𝙞𝙣𝙜 𝙡𝙤𝙘𝙖𝙡 has far reaching impacts beyond what you can see!
This post is a documentation of the life cycle and changes of Angie's Soybean Tempeh stored in the chiller (4°C) over 7 days, from the day of receipt.
Angie's Tempeh (Soybean) is delivered to your door warm and firm to the touch - a sign of fresh, unpasteurised tempeh that is not commonly found in supermarkets. This is because the fungi cultures are still growing and heat is self-generated during the fermentation process. You can choose to let it cool down by laying it flat on the table, giving it plenty of air to breathe.
The mycelium should look stark white, fluffy, and fully coating the exterior of the tempeh. The smell should be beany and mushroom-like, without off-odours.
Over days 2-4, if the tempeh is stored unopened and well-sealed in the refrigerator, the tempeh should be firm and mycelium should still look healthy - white and forming a thick coat around the tempeh. The smell may develop a stronger yeasty aroma, but there should not be off-odours.
On day 5, the tempeh should be firm and mycelium should still be visible. The mycelium should still appear white, but may show signs of thinning and the layer may not be as thick as on day 1. The smell may develop a stronger yeasty aroma, but there should not be off-odours.
On day 7, the tempeh should be slightly firm and mycelium should still be visible. The mycelium should still appear white, but may show further signs of thinning and fading. The smell may develop some off-odours.
Angie's Tempeh (Soybean) is able to stay fresh and healthy if stored unopened in the refrigerator (4°C) for at least 7 days. By day 7, although the tempeh starts to show signs of mycelium weakening and fading, the colour is still white and the beans are a healthy cream colour, not brown, mouldy, or slimy.
Tempeh Storage Tips
- If you intend to consume the tempeh within one week, you may store it in the refrigerator (4°C).
- If you intend to keep it for more than one week, it is best to store the tempeh in the freezer (-18°C) after delivery to preserve it in its freshest state. It will last well for 3 months frozen.
- You can also cut the tempeh block (200g) into smaller portions, store what you need for within the week in the refrigerator and the extra in the freezer.
- Defrost the tempeh on day of cooking. Cook the tempeh immediately after thawing. Do not refreeze.