Tempeh

Yes. The firm texture of tempeh can pose a choking hazard for babies and toddlers who are still learning how to bite, chew, and move food around in the mouth. To minimize the risk, cook tempeh to soften the texture, then cut it into age-appropriate sizes. As always, make sure to create a safe eating environment and stay within arm’s reach of baby at mealtime. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes. Like tofu, tempeh is often made of soybean, a common allergen, and some brands include other common allergens like sesame and wheat. To complicate matters, recipes and prepared foods with tempeh often include common allergens, such as egg, fish, peanut, and sesame.

When introducing tempeh to baby, start with plain, pasteurized tempeh at home, where you can isolate the ingredient and watch for any adverse reactions. While soy is one of the most common food allergens, there is good news: less than 1% of children are allergic to it, and almost 70% of children outgrow their allergy by age 10. Although a significant percentage of children with soy allergies may also be sensitized to peanut on testing, this does not always translate into a peanut allergy. If your baby has experienced a reaction to soy, they will not necessarily be allergic to peanut, but you may wish to introduce it under the supervision of an allergist. There is no need to remove peanut from the diet if it is already being eaten without any reaction.

As you would do when introducing any new food, start by offering a small amount for the first couple of servings. If there is no adverse reaction, gradually increase the amount served over future meals.

Yes. Tempeh is an excellent food for babies and toddlers that offers a comparable amount of protein as beef at a fraction of the price. It also offers lots of omega 3 fatty acids from alpha-linolenic acid, which helps develop healthy brains and eyes. For growing children, tempeh offers B-vitamins including folate to fuel cell growth, plenty of plant-based iron to support the brain, and calcium to develop the brain and bones. To help baby’s body absorb the plant-based iron, pair tempeh with foods that are rich in vitamin C, like red bell pepper, broccoli, and citrus.

In addition to its beneficial nutrients, tempeh has a hidden superpower: it is fermented. Within fermented foods are probiotic microorganisms that build a healthy gut and digestive system, and soybeans also provide prebiotic fibers that play a symbiotic role with probiotics. The gut is a baby’s powerhouse, and fermented foods like tempeh help the gut bolster baby’s immune system, nervous system, endocrine system, and so much more.

When shopping for tempeh, read the label closely as some brands of tempeh include common allergens like sesame and wheat, so be sure to separately introduce these allergens before offering all together safely. Choose plain tempeh with minimal ingredients and no added sodium or sugar, which you want to limit in a child’s diet.

Wondering if you need to buy organic tempeh? Rest assured that tempeh made from either organic or non-organic soybeans delivers plenty of nutrients to nourish a growing baby. The key is to understand the labels: to be labeled “organic” in the United States, a food must not be genetically modified, among other requirements. More than 90% of soybeans grown in the United States have been genetically modified to withstand pesticides. Studies show that genetically modified foods and pesticides appear to contribute to impaired liver and kidney function in animal testing and negatively impact farming land. You can minimize exposure to pesticides used on soybean farms by serving tempeh as part of a balanced diet with lots of different fruits, vegetables, and whole foods. Occasionally swapping non-organic tempeh for other protein-rich plant foods like beans, lentils, nuts, and seeds also helps.

★Tip: Tempeh can be made from barley, corn, oat, seeds, and other legumes like chickpeas and lentils. Nutritional content varies depending on the ingredients, but generally these tempeh variations are nutritious foods to serve to young children. Be sure to read the label to understand which ingredients are in the tempeh before purchasing and serving.

Yes as long as it has undergone pasteurization, a process intended to kill off any potentially harmful bacteria. Most store-bought tempeh has been pasteurized, and the food label often says so. Unpasteurized tempeh and tempeh made from scratch at home may be more susceptible to bacteria. Because babies are more vulnerable to the adverse effects of pathogens, homemade tempeh should be cooked before serving to babies and toddlers.

No. Tempeh semangit (overripe tempeh) is best reserved for adults and older children. Overripe tempeh is a popular ingredient in cooking, adding pungent flavor to dishes and lots of nutrition thanks to additional fermentation time. That said, it would be wise to avoid serving it to young children because of the higher risk of foodborne illness.

★Tip: How do you know if tempeh has spoiled? Smell it. If there is a sour note, toss it. An open package of tempeh keeps in the fridge for 3 days.

The fermentation of tempeh helps moderate anti-nutrients, which are plant compounds such as lectins, oxalates, and phytates that are naturally present in soybeans and other legumes. Many of these plant compounds break down during the cooking process and are mostly harmless in healthy people when consumed as part of a balanced diet. They can even offer health benefits, such as antioxidant and anti-cancer properties.

Tempeh and other soy products also contain phytoestrogens, which are plant compounds that mimic estrogen in the human body. More research is needed to determine the impact of phytoestrogens, however, studies have found that they can offer beneficial properties. For example, phytoestrogens in soy may decrease the risk of breast cancer and promote bone health. That said, there is no perfect food, and consuming a balanced diet with a wide variety of whole foods is key to one’s health.

Tempeh is a dense cake of dried legumes that have been cooked and mixed with a starter fungus to bind them into a solid mass as the mixture ferments. Historians believe the culinary technique originated long ago on Java, where today the staple food is most often made of hulled soybeans. It can also be made from other plants, including the pulp of coconuts or peanuts after they are pressed for their oil. Some believe tempeh made of these ingredients preceded the use of soybeans, which may have been introduced to Java and its neighboring islands during trade with merchants from Central Asia.

With its firm, sponge-like texture, tempeh is a versatile vehicle for introducing new tastes. Look for inspiration in the cooking of the Indonesian islands, where tempeh is eaten at breakfast, lunch, and dinner. Cooks like to marinate tempeh in savory or sweet sauces and fry it with spices and aromatics. Tempeh is also braised in flavorful stocks and hearty liquids like coconut milk, a key ingredient for making the vegetable stew known as sayur lodeh.