Today’s post is all about a soy food called tempeh. Have you heard of it? When I work with my clients on eating more plant-based foods, I discuss how to use and cook with tempeh. It’s an amazing whole food that can be substituted in almost any recipe you would use ground meat by adding a few more flavours to spice it up!

Tempeh is a natural and minimally processed soy food traditional to Indonesia. It is simply fermented soy beans that have been formed into a block or “cake” as some would call it.

Tempeh can be sliced or crumbled, marinated or sauced the way you like it, and has the texture of ground meat (sort-of). It is a great source of protein to balance out a non-meat meal.

I like to start by sautéing some aromatics which include onion, garlic, fennel, carrots, and celery (leave out the garlic and onions for a meal that’s easy on digestion) in a little olive oil on medium heat then add the crumbled tempeh to allow browning to occur. Remember to allow the tempeh to stick to the pan which will cause browning and delicious flavour to develop. Deglaze with a little wine or apple cider vinegar – this means once you have brown bits stuck to your pan use them to build flavour by adding a liquid and scraping them up. Next you will add other ingredients, spices, and seasonings as desired.

I like to use this crumbled tempeh to make taco wraps or taco salad, in a rice or noodle bowl, in vegetarian bolognese pasta sauce, or as a filling with rice or quinoa in stuffed peppers or stuffed squash. What’s your favourite use for ground meat? Try that with tempeh! I’m sure you’ll come up with loads of ways to use this versatile protein product in your recipes!

There is a local company in Waterloo Region (Canada) called Henry’s Tempeh that provides an awesome gluten-free, organic, non-GMO tempeh product, which I would totally recommend if you can get your hands on it! Otherwise, look for an organic tempeh in your local health food or grocery store.

Low FODMAP Recipe: Smokey Sesame Grilled Tempeh 

Makes: 2 servings

Time: 60 minutes prep, 10 minutes cook



3 tbsp tamari OR soy sauce

3 tbsp apple cider vinegar

2 tbsp sesame oil

2 tbsp ketchup

1 tsp coriander

1/2 tsp fresh ginger, grated

1/4 tsp chili pepper

1/4 tsp smokey paprika

1/2 cup of water



Mix all ingredients together to make a marinade.

Slice 1 block of tempeh in quarters to make 4 thin, rectangular patties and soak in marinade for at least one hour.

Grill on medium high heat for 2 to 3 minutes per side until lovely grill lines are made. Serve on a sandwich, as a burger, or with vegetables and roasted potatoes!

The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Much love & good eating,


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