Studies show that diets high in fiber and low in fat can help prevent cancer. Like tofu, tempeh is made from soybeans, but tempeh is a whole soybean product with different nutritional characteristics and textural qualities. It has a higher content of protein, dietary fiber and vitamins compared to tofu. In the past five years tempeh has grown so much in popularity that it is now available in the refrigerated section of many supermarkets. Here is a simple way to prepare tempeh that both kids and adults love.

Vicki's Spicy Tempeh Soft Tacos
Serves 4

1 block tempeh crumbled
1/2 vegetable broth or water
1 red bell pepper chopped
1 onion chopped
1 tbsp chili powder
1 tbsp garlic powder
1/2 tsp cayenne pepper (can leave out if you don't want spicy)
2 tbsp olive oil
1 cup cooked black beans or pinto beans drained
1 tomato chopped
handful chopped lettuce
grated hard soy cheese if you want vegan or cheddar if vegetarian
8 whole wheat tortillas

Recipe directions

Saute the tempeh in the olive oil on medium low heat for about 3 minutes. Add red pepper and onion and continue to saute for about 5 minutes more. Add the spices, 1/2 cup broth or water and the beans and cook for about 5 minutes or until most of the liquid has evaporated.

Serve in the tortillas with the chopped lettuce, tomato and cheese.

Many studies show that a regular diet of soy can reduce the risk of cancer and heart disease. Regular consumption of soy protein-containing foods and beverages may reduce the risk of breast cancer in women up to 22 percent. Soy also helps reduce cholesterol which is great for the heart. Studies also show that adolescent soy intake may be related to a lower risk of developing breast cancer later in life. So here is a fun recipe that even the children will love.

Vicki's Tofu & Veggie Tacos
3 Tbsp. olive oil
2 small zucchini, halved lengthwise and cut into 1/4" slices (about 2 cups)
1 cup sliced white button mushrooms
2 carrots, coarsely shredded
1 small chopped sweet onion
1/4 cup chopped sweet green pepper
1 tbsp. minced garlic
6-oz. can of tomato paste
3/4 cup water
1 tbsp. chili powder (or to taste)
1 tbsp. hot pepper sauce (I prefer Valentina hot Mexican sauce))
1/2 tsp. ground cumin
1/4 tsp. freshly ground black pepper (or to taste)
1 pkg. Extra Firm Tofu, cut into 1/2" cubes (let sit in strainer for 15 minutes so that water will drain out)
3 plum tomatoes, cut into 1/2" cubes
12 taco shells
1/2 cup fresh chopped cilantro
Shredded romaine lettuce for topping 

Heat olive oil in large, nonstick skillet over medium-high heat and add the onion, sweet green pepper, and garlic and saute for about 2 minutes stirring frequently. Add zucchini, mushrooms, and carrots and cook, stirring occasionally, until vegetables are tender but not browned, about 5 minutes. Meanwhile, combine tomato paste, water, chili powder, hot pepper sauce, cumin and pepper in a small bowl and add the mixture to the skillet. Gently stir in the tofu cubes and plum tomatoes and reduce heat to low and cover. Let it simmer for about 5 minutes.

Heat Taco shells in oven following package heating instructions.
Spoon about 1/2 cup of mixture into each of the taco shells and top with fresh chopped cilantro and shredded Romaine lettuce. You can add a small amount of shredded cheese to each taco for the children and the child at heart.