Balsamic Roasted Tempeh Bowls

Tempeh

Some people are suspicious about the health value of soy foods. The unfortunate thing is that the biggest fear is that because it contains phytoestrogens, soy might have estrogenic effects in the body (i.e. cause higher rates of hormone-related cancers such as breast or prostate cancer) – meanwhile, the opposite is true. Research repeatedly shows that soy products are protective against cancer.

For example, women who consume an average of 1 cup of soymilk or ½ cup of tofu daily have a 30% lower risk of developing breast cancer. This is suspected to be the work of isoflavones, which are compounds found primarily in legumes (the best source being soy).

Whole food forms of soy are ideal, such as edamame or tempeh, or minimally-processed forms like soy milk and tofu. Tempeh has the added benefit of being a fermented food, which boosts nutrient bioavailability and supports gut health.

Tempeh can have a bitter taste on its own, so seasoning it with sauces or spices before cooking is recommended. If you want an added step to reduce bitterness and soften the texture, boiling the tempeh for a few minutes before seasoning and roasting does the trick!

Quinoa

Quinoa is a high-protein and high-fiber pseudo-grain that is popular in the world of health foods. It cooks quickly and has a fluffy texture and sweet, nutty flavor that makes a great base for bowls like this.

While it is valued for many reasons by people with a variety of health goals, quinoa has particular benefit for people living with diabetes. Various compounds found in quinoa such as phytosteroids, phenolics, polysaccharides, and bioactive peptides have been shown to lower both body fat and blood sugar.

Roasted Vegetables

You might not believe it, but you can roast vegetables without oil! Roasting vegetables brings out the flavors of food because the cooking process slightly dehydrates them. The carrots and onions get sweeter, and the zucchini and mushrooms get more savory. The balsamic glaze adds a bright and tangy flavor that ties it all together.

While all four of these vegetables bring nutritional value, we’re going to highlight mushrooms today. Mushrooms contain beta glucans, which act like an “on” switch for your body’s defenders, waking up and strengthening your immune system.

Mushrooms are also a good source of prebiotics, which feed gut bacteria for a healthy microbiome. There is also some evidence of the prebiotics in mushrooms (particularly from the polysaccharides) improving insulin sensitivity.