Wynter's Wellness

Tempeh Bacon: A Guide to Making and Enjoying This Healthy Plant-Based Alternative

If you’re looking for a healthy, plant-based alternative to bacon, then tempeh bacon is the perfect option! Tempeh bacon is made from fermented soybeans that are pressed into a cake-like form. The result is a protein-packed food that can be sliced and cooked just like traditional bacon.

In this post, we’ll explore everything you need to know about tempeh bacon, including how it’s made, its nutritional benefits, and some delicious recipes to try at home.

What Is Tempeh Bacon?

Tempeh bacon is an alternative to traditional pork bacon that’s made from fermented soybeans. The fermentation process creates a dense texture with a nutty flavor that mimics the taste of traditional bacon when cooked.

To make tempeh bacon, the first step is to purchase fresh or frozen tempeh from your local grocery store or health food store. You can also make your own tempeh at home using soybeans and a starter culture.

Once you have your tempeh, slice it into thin strips and marinate it in a mixture of liquid smoke (which gives it that smoky flavor), maple syrup (for sweetness), tamari or soy sauce (for savory umami flavor), garlic powder (for depth) and other seasonings of choice. After marinating for at least 30 minutes up to overnight in the fridge, cook on stovetop until crispy browned on both sides.

Nutritional Benefits of Tempeh Bacon

One of the biggest advantages of choosing tempeh over traditional pork products is its nutritional value. Here are some reasons why:

– High Protein Content: One serving of 3 oz contains roughly 18 grams of protein.
– Low Saturated Fat: Unlike pork which has high levels saturated fat per serving size ,temeph has almost zero saturated fats.
– Rich in Fiber: Tempeh contains both soluble and insoluble fiber, which can help keep you feeling full longer and improve digestion.
– Contains Probiotics: The fermentation process used to make tempeh creates probiotics, the good bacteria that are beneficial for gut health.

How to Cook with Tempeh Bacon

Cooking with tempeh bacon is easy! Here are some ways to enjoy it:

– Breakfast Sandwiches: Layer your cooked tempeh bacon on a bagel or English muffin with avocado, tomato slices, lettuce, and vegan mayo for a delicious breakfast sandwich.
– Salads: Add crispy strips of tempeh bacon to salads for extra crunch and protein. It goes particularly well as toppings in Caesar or BLT salad.
– Pasta Dishes: Crumble up tempeh bacon into pasta dishes like carbonara or spaghetti bolognese for added texture and flavor
– Vegan Burgers : Place 2 -3 strips per burger patty made from vegetables such as lentils or sweet potatoes.

Best Recipes Using Tempeh Bacon

If you’re looking for recipe inspiration using this healthy plant-based alternative to pork bacon, here are some ideas:

1. Tempeh Bacon BLT Salad Bowl

This salad bowl features all the flavors of a classic BLT sandwich without any of the guilt! Top mixed greens with cherry tomatoes, sliced avocado , crumbled ‘tembacon’ bits (as we like to call them),and drizzle it all over with creamy dressing.

Ingredients:
For the Dressing:
• 1/4 cup vegan mayonnaise
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1/2 tsp garlic powder
• Salt and pepper

For the Salad:
• Mixed Greens
• Cherry Tomatoes
• Avocado
• Sliced Red Onion
• Crumbled Tembacon bits

Instructions:
1. Whisk together all the dressing ingredients in a small bowl.
2. Arrange mixed greens onto a large salad plate or bowl.
3. Add cherry tomatoes, sliced avocado, and sliced red onion on top of the greens
4. Sprinkle tembacon bits over the top of your salad.
5. Drizzle with creamy dressing.

2. Vegan Tempeh Bacon Breakfast Sandwich

This breakfast sandwich is perfect for those who miss their bacon fix! Layer crispy strips of tempeh bacon on an English muffin with vegan mayo and veggies for a delicious meal to start your day.

Ingredients:
• 4 slices of Tempeh Bacon
• 2 English Muffins (gluten-free if desired)
• 2 tbsp vegan mayonnaise
• Tomato Slices
• Lettuce leaves

Instructions:
1. Toast english muffins until golden brown.
2. Fry tempeh bacon on medium heat until lightly browned and crispy on both sides (approximately 5 minutes).
3.Layer lettuce leaves and tomato slices onto one half of each toasted muffin half; spread mayonnaise over remaining halves.
4.Add cooked tempeh bacon to complete the sandwich.

3.Tempeh Carbonara Pasta

Make traditional pasta carbonara healthier by substituting pork bacon with crumbled up bits of tembacon that are equally savory!

Ingredients:

• 8 oz spaghetti noodles
• Olive oil
• Salt & pepper to taste
• 1/4 cup nutritional yeast flakes
• 1 tsp garlic powder
• Crumbled Tembacon Bits
For Creamy sauce:
•1 cup unsweetened plant-based milk such as almond or soy milk
•¼ cup refined coconut oil
•2 tablespoons arrowroot starch
•1 tablespoon white miso paste

Instructions:

For Creamy Sauce :
In a blender, combine all cream sauce ingredients and blend until smooth. Transfer the mixture into a saucepan and cook over medium heat, stirring constantly, for 5-7 minutes or until thickened.

For Pasta :
1. Cook spaghetti noodles according to package instructions.
2. While noodles are cooking, heat olive oil in a skillet over medium heat.
3. Add crumbled tembacon bits on pan and fry until crispy browned.
4.In the same frying pan add salt & pepper, nutritional yeast flakes and garlic powder to combine with Tembacon bits
5.Drain pasta water when it’s cooked , then toss Spaghetti Noodles with Tembacon Bits mixture
6.Pour creamy sauce on top of noodle mix and serve hot!

In conclusion, if you’re looking for a healthier alternative to traditional bacon that still has all the flavor but none of the guilt, try tempeh bacon! It’s easy to make at home and can be used in a variety of dishes from breakfast sandwiches to pastas as we have seen above . With its high protein content, low saturated fat levels , rich fiber content and probiotics ,tempeh bacon is truly one superfood you don’t want miss out on!