Becca's Super Food Number Six: Tempeh.
Tempeh is fermented soybeans and brown rice. It has a unique texture and taste and is often considered a healthier version than tofu (because it contains ‘good’ bacteria (probiotics)). Tempeh is very high in calcium, protein, and isoflavones (phytochemicals that help modulate estrogen levels in a good way). I wanted to include tempeh as a 'Super Food' because one, it contains probiotics which are so important for gastrointestinal health and two, because a lot of people (including many vegetarians!) do not know what tempeh is. Don't be alarmed by tempeh's weird appearance: it does look moldy and it does look chunky but these looks are totally normal.
Here is an Asian-inspired tempeh dish that is high in calcium (from the kale and tempeh) and contains two sources of probiotics (from the miso and tempeh).
1 cup cooked brown rice
1/2 cup cubed tempeh
2 large kale leaves, torn into pieces
2 tablespoons shredded dried nori
Bring about one centimeter of water to a boil in a frying pan, large pot, or wok. Place cubed tempeh into the water and let it boil for no more than 5 minutes (stirring to ensure that every side of the tempeh gets emerged in the boiling water). Drain off the water and reduce the heat to medium. Add the rice, stirring frequently to heat evenly. Reduce heat to low, add kale and nori, and stir well (they should both wilt slightly due to the heat of the rice and tempeh). Serve the dish and top with the the following sauce (which can be made in a blender or simply stirred well). Makes one large serving.
1 tablespoon miso
1 tablespoon tahini
1 tablespoon lemon juice
1 tablespoon water