天貝正是站在健康飲食、植物性蛋白、熟齡營養與永續飲食的交會點上的關鍵實材,但多數台灣人對它仍然陌生。本書能幫讀者一次搞懂:天貝是什麼、和豆腐納豆有何不同、為什麼發酵後的黃豆更值得重視,以及如何真正吃進日常生活。
其次,本書不是單純講營養理論,而是把人物故事、科學知識與料理方法結合起來。讀者可以從曾舜祥博士推廣天貝的生命歷程,看見這項食物背後的文化與使命；也能從營養師觀點,理解天貝作為植物蛋白來源的價值。
更重要的是,本書提供實際可用的方法。從選購、保存、DIY製作,到33道完整食譜,讀者不只會「認識」天貝,更能真的買回家、煮出來、吃得下去。對素食者、熟齡族、健身族、控重族,以及想減少肉類攝取的家庭來說,這本書提供了一個兼具營養、飽足、美味與變化的新選擇。
買這本書,不只是買一本食材介紹書,而是買一套把天貝帶進台灣餐桌的完整生活方案。這也是我們稱它為「超級食物」的主因。
作者序1 從印尼餐桌到全世界:讓天貝成為健康生活的新選擇
曾舜祥(dan Dr. Susianto Tseng)
天貝(Tempeh)源自印尼,已有數百年的歷史。對許多印尼人而言,它不僅是一種日常食品,更是一份文化記憶、一種生活智慧,以及世代相傳的健康飲食。然而,在世界許多地方,包括華人社會,仍有不少人對天貝感到陌生,甚至不知道它所蘊含的營養價值與健康潛力。
我出生於印尼,從小便與天貝相伴成長。多年來,我投入營養學、植物性飲食及天貝相關研究,希望透過科學證據重新認識這項傳統食品,並向更多人分享它對健康、環境與永續飲食的重要價值。在學術研究、國際交流及推廣工作的過程中,我深刻體會到,真正有價值的食物,不僅能提供營養,更能連結文化、教育與人們對健康生活的追求。
本書的誕生,正是希望搭起一座連結科學與生活的橋梁。書中除了介紹天貝的起源、發酵原理、營養特色及最新研究成果,也分享天貝在不同國家的發展歷程,以及如何融入現代家庭的日常飲食。我們更精心設計多道適合華人口味的料理,希望讓讀者不只是認識天貝,更願意把它帶進自己的餐桌。
近年來,植物性飲食與永續發展已成為全球共同關注的重要議題。天貝作為高品質植物性蛋白質的代表,不僅富含蛋白質、膳食纖維及多種營養素,也展現了傳統發酵食品在現代健康飲食中的獨特價值。我期待這本書能讓更多人理解,健康飲食並非遙不可及,而是可以從每天的一餐、一
份選擇開始。
本書能夠完成,也要特別感謝共同作者洪銀龍師傅的投入與參與,並與兒子洪政裕共同設計三十三道天貝料理,讓天貝真正從知識走進日常餐桌。同時感謝我的女兒曾圓佳協助整理資料、撰寫與統整文字,讓多年來累積的研究、推廣經驗與珍貴故事,得以更完整地呈現在讀者面前。
此外,我還要誠摯感謝所有在研究、教育、推廣及出版過程中給予支持與協助的夥伴,也感謝每一位願意翻開本書的讀者。因為有大家的關心與參與,天貝才能跨越國界,讓更多人體會植物性飲食的美味與價值。願本書不只是一本介紹天貝的著作,更是一份傳遞健康、分享知識與推動永續生活的邀請。期待每位讀者都能透過閱讀與實踐,發現天貝的魅力,並在日常生活中享受健康、美味與平衡的飲食,讓這份來自印尼的傳統智慧,繼續在世界各地綻放新的生命力。
Tempeh originated in Indonesia and has a history spanning hundreds of years. For many Indonesians, it is not merely an everyday food, but a cultural
memory, a wisdom of life, and a healthy diet passed down through generations. However, in many parts of the world, including Chinese communities, many
people remain unfamiliar with tempeh, or even unaware of its nutritional value and health potential.
I was born in Indonesia and grew up with tempeh. For many years, I have dedicated myself to research in nutrition, plant-based diets, and tempeh, hoping to rediscover this traditional food through scientific evidence and share its
important value for health, the environment, and sustainable diets with more people. Through academic research, international exchange, and promotional
work, I have deeply realized that truly valuable foods not only provide nutrition but also connect culture, education, and peoples pursuit of a healthy life.
This book aims to build a bridge between science and life. In addition to introducing the origin, fermentation principle, nutritional characteristics, and
latest research findings of tempeh, it also shares the development of tempeh in different countries and how it has been integrated into the daily diet of modern
families. We have also carefully designed several dishes tailored to Chinese tastes, hoping that readers will not only learn about tempeh but also be inspired
to incorporate it into their own meals.In recent years, plant-based diets and sustainable development have
become important global concerns. Tempeh, as a representative of highquality plant-based protein, is not only rich in protein, dietary fiber, and various
nutrients but also demonstrates the unique value of traditional fermented foods in modern healthy eating. I hope this book will help more people understand
that healthy eating is not out of reach, but can begin with a single meal and a choice each day.
I would also like to express my special gratitude to my co-author, Chef Hong Yin-Long, for his dedicated participation in this book. Together with his
son, Hong Cheng-Yu, he developed thirtythree tempeh recipes that bring tempeh from knowledge into everyday cooking. I am equally grateful to my daughter,
Tseng Yuan-Chia, for assisting with research materials, writing, and editorial organization, enabling years of research, promotion, and valuable stories to be
presented more fully to readers.
I sincerely thank all the partners who have provided support and assistance in the research, education, promotion, and publication process, and I also thank every reader who has chosen to open this book. Because of everyones care and
participat
其次,本書不是單純講營養理論,而是把人物故事、科學知識與料理方法結合起來。讀者可以從曾舜祥博士推廣天貝的生命歷程,看見這項食物背後的文化與使命；也能從營養師觀點,理解天貝作為植物蛋白來源的價值。
更重要的是,本書提供實際可用的方法。從選購、保存、DIY製作,到33道完整食譜,讀者不只會「認識」天貝,更能真的買回家、煮出來、吃得下去。對素食者、熟齡族、健身族、控重族,以及想減少肉類攝取的家庭來說,這本書提供了一個兼具營養、飽足、美味與變化的新選擇。
買這本書,不只是買一本食材介紹書,而是買一套把天貝帶進台灣餐桌的完整生活方案。這也是我們稱它為「超級食物」的主因。
作者序1 從印尼餐桌到全世界:讓天貝成為健康生活的新選擇
曾舜祥(dan Dr. Susianto Tseng)
天貝(Tempeh)源自印尼,已有數百年的歷史。對許多印尼人而言,它不僅是一種日常食品,更是一份文化記憶、一種生活智慧,以及世代相傳的健康飲食。然而,在世界許多地方,包括華人社會,仍有不少人對天貝感到陌生,甚至不知道它所蘊含的營養價值與健康潛力。
我出生於印尼,從小便與天貝相伴成長。多年來,我投入營養學、植物性飲食及天貝相關研究,希望透過科學證據重新認識這項傳統食品,並向更多人分享它對健康、環境與永續飲食的重要價值。在學術研究、國際交流及推廣工作的過程中,我深刻體會到,真正有價值的食物,不僅能提供營養,更能連結文化、教育與人們對健康生活的追求。
本書的誕生,正是希望搭起一座連結科學與生活的橋梁。書中除了介紹天貝的起源、發酵原理、營養特色及最新研究成果,也分享天貝在不同國家的發展歷程,以及如何融入現代家庭的日常飲食。我們更精心設計多道適合華人口味的料理,希望讓讀者不只是認識天貝,更願意把它帶進自己的餐桌。
近年來,植物性飲食與永續發展已成為全球共同關注的重要議題。天貝作為高品質植物性蛋白質的代表,不僅富含蛋白質、膳食纖維及多種營養素,也展現了傳統發酵食品在現代健康飲食中的獨特價值。我期待這本書能讓更多人理解,健康飲食並非遙不可及,而是可以從每天的一餐、一
份選擇開始。
本書能夠完成,也要特別感謝共同作者洪銀龍師傅的投入與參與,並與兒子洪政裕共同設計三十三道天貝料理,讓天貝真正從知識走進日常餐桌。同時感謝我的女兒曾圓佳協助整理資料、撰寫與統整文字,讓多年來累積的研究、推廣經驗與珍貴故事,得以更完整地呈現在讀者面前。
此外,我還要誠摯感謝所有在研究、教育、推廣及出版過程中給予支持與協助的夥伴,也感謝每一位願意翻開本書的讀者。因為有大家的關心與參與,天貝才能跨越國界,讓更多人體會植物性飲食的美味與價值。願本書不只是一本介紹天貝的著作,更是一份傳遞健康、分享知識與推動永續生活的邀請。期待每位讀者都能透過閱讀與實踐,發現天貝的魅力,並在日常生活中享受健康、美味與平衡的飲食,讓這份來自印尼的傳統智慧,繼續在世界各地綻放新的生命力。
Tempeh originated in Indonesia and has a history spanning hundreds of years. For many Indonesians, it is not merely an everyday food, but a cultural
memory, a wisdom of life, and a healthy diet passed down through generations. However, in many parts of the world, including Chinese communities, many
people remain unfamiliar with tempeh, or even unaware of its nutritional value and health potential.
I was born in Indonesia and grew up with tempeh. For many years, I have dedicated myself to research in nutrition, plant-based diets, and tempeh, hoping to rediscover this traditional food through scientific evidence and share its
important value for health, the environment, and sustainable diets with more people. Through academic research, international exchange, and promotional
work, I have deeply realized that truly valuable foods not only provide nutrition but also connect culture, education, and peoples pursuit of a healthy life.
This book aims to build a bridge between science and life. In addition to introducing the origin, fermentation principle, nutritional characteristics, and
latest research findings of tempeh, it also shares the development of tempeh in different countries and how it has been integrated into the daily diet of modern
families. We have also carefully designed several dishes tailored to Chinese tastes, hoping that readers will not only learn about tempeh but also be inspired
to incorporate it into their own meals.In recent years, plant-based diets and sustainable development have
become important global concerns. Tempeh, as a representative of highquality plant-based protein, is not only rich in protein, dietary fiber, and various
nutrients but also demonstrates the unique value of traditional fermented foods in modern healthy eating. I hope this book will help more people understand
that healthy eating is not out of reach, but can begin with a single meal and a choice each day.
I would also like to express my special gratitude to my co-author, Chef Hong Yin-Long, for his dedicated participation in this book. Together with his
son, Hong Cheng-Yu, he developed thirtythree tempeh recipes that bring tempeh from knowledge into everyday cooking. I am equally grateful to my daughter,
Tseng Yuan-Chia, for assisting with research materials, writing, and editorial organization, enabling years of research, promotion, and valuable stories to be
presented more fully to readers.
I sincerely thank all the partners who have provided support and assistance in the research, education, promotion, and publication process, and I also thank every reader who has chosen to open this book. Because of everyones care and
participat
