May 142014
 

My Teriyaki Tempeh Lettuce Wraps are as simple to make as they are delicious. Whether you put them in a tortilla to make a taco, or chop the tempeh and throw it over some salad – this is a versatile, filling and scrumptious meal.

Teriyaki Tempeh Lettuce Wraps

Teriyaki Tempeh Lettuce Wraps

Summer is on the way and sometimes we want something lighter for lunch or dinner. For this dish I swapped out the tortilla for some fresh lettuce from KyV Farm to lighten things up.  In fact, these Teriyaki Tempeh Lettuce Wraps can be made outside on the grill during a BBQ or picnic. Instead of cooking the tempeh slices in a skillet, simply oil and place on the grill – cook each side for about 5 minutes, or until char marks appear, then toss in the Teriyaki and you are good to go!

Try as a taco too!

Try as a taco too!

If someone still wants theirs in taco form (as you can see my daughter couldn’t wait to grab her taco – that is her little hand in the photo), bring along some tortillas to change it up. Another option is to chop the lettuce and make a salad by adding the red onion, cilantro and maybe some sautéed mushrooms and broccoli or grilled asparagus.

Teriyaki Tempeh Lettuce Wraps

Teriyaki Tempeh Lettuce Wraps

 Teriyaki Tempeh Lettuce Wraps

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 block tempeh, sliced into strips
1 Tbsp olive oil
1/4 cup Teriyaki sauce
8 fresh lettuce leaves (I used fresh from KyV Farm, but any Bibb or Romaine will do)
4 tsp Spicy Red Pepper Miso Mayo or Vegenaise
Sliced red onion
Handful fresh cilantro

Optional
4 tortillas

Directions

1. Heat 1 Tbsp olive oil in large skillet over medium high heat; add tempeh and cook 5 minutes; flip and cook an additional 5 minutes. Remove from heat; add Teriyaki sauce and stir until both sides of tempeh are coated.

2. Place two lettuce leaves on each of four plates; divide tempeh over servings; top with 1 tsp each Miso mayo or Vegenaise; sliced red onion and fresh cilantro.

Turn into tacos by layering fresh lettuce, tempeh and remaining fixings over tortillas!

Nutrition Facts 
4 Servings
Amount Per Serving

Calories 187.8
Total Fat 12.4 g
Saturated Fat 1.9 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 727.9 mg
Potassium 352.7 mg
Total Carbohydrate 9.5 g
Dietary Fiber 0.4 g
Sugars 2.8 g
Protein 11.9 g

Vitamin A 20.2 %
Vitamin B-12 0.8 %
Vitamin B-6 14.4 %
Vitamin C 2.5 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 18.6 %
Copper 23.2 %
Folate 16.1 %
Iron 26.3 %
Magnesium 33.2 %
Manganese 39.8 %
Niacin 14.6 %
Pantothenic Acid 5.0 %
Phosphorus 37.4 %
Riboflavin 18.6 %
Selenium 0.3 %
Thiamin 7.0 %
Zinc 5.7 %

% Percent Daily Values for Teriyaki Tempeh Lettuce Wraps are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jul 242013
 

3 Easy Ways to Make a Positive Change in Your Diet and a Recipe for Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Change your mindset .

Think about the foods you CAN have that you will enjoy instead of thinking about what you are cutting out.  Keep in mind the fact that you can now eat more foods such as avocados, nuts and beans – whereas before you may not have wanted to allocate the calories/fat/carbs to those foods. When I did that I got super excited!

Here is a great example in action. Just this past weekend my family ate at Lulu’s Waterfront Grill - a casual dining spot on the Intracoastal Waterway in Palm Valley.  At first glance I saw lots of fried seafood – not anything that I was super excited about until I spied a Mediterranean salad with calamari and homemade vinaigrette. I told the waiter to please leave the fried calamari and feta off and add avocado. I was ecstatic when it came out with fresh field greens topped with a gorgeously creamy half avocado! It was one of the best salads I’ve had in a while. Even though I chose not to have the fried calamari and feta – I adore avocado which would not normally have been on the salad. Outcome – I was happier and more satisfied and didn’t have the weighted down feeling of fried food.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Educate Yourself.

It will make change MUCH easier if you educate yourself on what you’re eating. DO read the ingredients. Don’t stop after you read the calories, carbs and fat.

When I decided to change to a plant based diet there were so many reasons why I wanted to make the change – namely the suffering of animals, the environmental aspects and all the hormones and antibiotics they pump into our food – but once I really learned about what was happening in my body from the animal foods after reading the China Study, it became a no-brainer. I made the change instantly and haven’t looked back.

Maybe there is just one processed food you would love to give up….try my tip and research the ingredients then use resources to figure out what those are. You will amaze your family and impress your friends! I love Vani’s website http://foodbabe.com/.  She researches ingredients in many of the popular “foods” from the commercial food industry and exposes the horrific ingredients.  If you find out there is raspberry flavoring derived from the anus of a muskrat in your favorite raspberry pop tart you are much less likely to even want to eat it.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Take small steps that will compound into major change over time.

Read the Compound Effect. http://www.thecompoundeffect.com/

Say you want to switch to a plant based diet but are overwhelmed by how you would possibly find things to eat and meals to prepare.  Instead shutting down and saying you could never do such a thing – start small.  Find ONE recipe that sounds really delicious and is naturally vegan or gluten free – such as this Grilled Tempeh with Raspberry, Horseradish Mustard Sauce.  :) Don’t get too complicated.  Do repeat for two weeks. The third week make your one recipe but then go out to your favorite restaurant and look at the menu to see if there is a way you could sub something you love for meat and/or dairy. The fourth week do those two things and try a new ingredient…..you get the picture.

Here is another example for you. There is an entree salad I love at a Stonewood – a steak house. It normally comes with chicken or fish and has cheese on it. Instead I get extra pine nuts and sundried tomatoes – two ingredients I saw elsewhere on the menu. Don’t be afraid to ask for what you want. The more we ask the faster restaurants will get the picture.  Vote with your fork! Do ask the waiter what ingredients come on the salad that weren’t on the menu. Cheese? Bacon bits? Mayo or dairy based dressing?

Remember: Look at this positively. Have fun. Get creative.  If you start associating this process with feelings of enjoyment, gratitude and pride – you are much more likely to create a positive experience for yourself and stick with it until it becomes habit. When it comes down to a change – it all comes down to habit.  Enjoy the process and soon you won’t even have to think about it!

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Recipe:

This recipe knocked my socks off! Not only was it SUPER simple to prepare but it was super fast too! The sauce does double duty as the perfect dressing as well and though it’s pink it is not overly sweet. The flavors of horseradish and mustard hold their own with the fresh raspberry- blending really nicely when paired with the fresh cracked pepper and onion powder on the nutty tempeh.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

 Grilled Tempeh with Raspberry, Horseradish Mustard Sauce

Vegan, Gluten Free
Serves 4
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Store July 7-August 6, 2013

Ingredients

2 blocks tempeh, cut in half
Olive oil spray
Coarse sea salt, fresh black pepper, onion powder to taste

Raspberry Sauce (Makes 8-10 Tbsp)
1/2 cup fresh raspberries**
2 Tbsp horseradish mustard, such as Annie’s Organic
2 tsp agave (or honey if non-vegan)
1 tsp apple cider vinegar
1 Tbsp chopped red onion
2 Tbsp water
3 Tbsp olive oil

Directions

1. Preheat the grill to medium high; spray both sides of tempeh evenly with olive oil; season with salt, pepper & onion powder. Grill each side 5-7 minutes or until char marks appear.

2. Mix raspberry sauce in blender or Magic Bullet.

3. Pour 2 Tbsp raspberry sauce over each serving tempeh; top with a few fresh raspberries and red onion to garnish.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 225.8
Total Fat 16.3 g
Saturated Fat 2.6 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 9.2 g
Cholesterol 0.0 mg
Sodium 178.9 mg
Potassium 260.8 mg
Total Carbohydrate 11.8 g
Dietary Fiber 1.1 g
Sugars 0.1 g

Protein 10.6 g
Vitamin A 0.4 %
Vitamin B-12 0.8 %
Vitamin B-6 6.6 %
Vitamin C 6.6 %
Vitamin E 6.6 %
Calcium 6.7 %
Copper 16.5 %
Folate 4.5 %
Iron 9.2 %
Magnesium 12.3 %
Manganese 44.8 %
Niacin 8.2 %
Pantothenic Acid 2.0 %
Phosphorus 15.3 %
Riboflavin 12.7 %
Selenium 0.2 %
Thiamin 3.3 %
Zinc 4.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Enjoy my Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

Enjoy my Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

Apr 122013
 

  “What….is the number one reason people don’t join a CSA?” Francisco, the owner of KyV Farm asked me with eyebrows raised and eyes wide, waiting for my answer…..

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 “UM….because they haven’t heard of one?”

 “No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.

Swoon.

Sloppy Joes with Tempeh and Black Beans

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)

Directions

1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Aug 162012
 

Tempeh (pronounced TEM-pay), as we know it in the US, is a fermented soybean cake that originated in Indonesia; however, the word tempeh actually covers a variety of fermented foods.  Soy tempeh it is a less processed form of soy than tofu – with a firmer texture, nutty taste and high amounts of vitamins, fiber and protein.

Whole soy beans are soaked, hulled and partially cooked; vinegar is usually added to lower the pH, they are inoculated with Rhizopus oligosporus mold and are then allowed to ferment for 24 to 36 hours at around 86 degrees to form a sort of cake.

One of the best things about tempeh is that it is so versatile.  You can use it almost anywhere you would meat. Many people marinate it and steam it to decrease bitterness, but I have found that I like it simply dusted with my favorite seasoning and grilled or seared in a pan.  It’s super fast and I love that I don’t have to babysit it until it reaches a certain temperature like you do with meat.  Be sure to buy and organic brand and experiment with it different ways until you find your favorite!

Vegan Tempeh Fajitas

Serves 4
Vegan
(These can be made gluten free by using rice or corn, gluten free tortillas.)
Ingredients 
2 tsp avocado oil
1 large onion, sliced
1 10 oz (283 grams) frozen bag tri-color bell peppers, I used Woodstock Farms Organic
3 tsp fajita seasoning
1 8oz (226 grams)  package tempeh, sliced, I used Lightlife organic tempeh
4 tortillas, I used Maria and Ricardo’s Tortilla Factory Multigrain Tortillas
Optional Toppings
This is what I used but they are delicious even without any toppings!
1 avocado
Hot sauce, I used Arizona Pepper’s Organic Harvest Foods, Habanero Pepper Sauce**
Fresh cilantro & lime basil
Fresh limes
Sliced red onion
Fajita Seasoning (makes extra)
To save time a pre-blended spice mix can be used
1 tsp each salt, cornstarch, Turbinado sugar, paprika, cumin, dry mustard, chili powder

Directions

1. Heat 1 tsp avocado oil in a large skillet over medium high heat; add onions and peppers; sauté 5 minutes.  Season with 2 tsp fajita seasoning; sauté an additional 3 minutes. Set onions and peppers aside on a plate.

2. Heat second 1 tsp avocado oil in same skillet; add tempeh and remaining 1 tsp fajita seasoning; cook 5 minutes, or until browned.  Flip tempeh and cook an additional 3 minutes.

3. Top each tortilla with ¼ tempeh, ¼ onion and pepper mixture and any additional toppings.

Nutrition Info for fajitas only – does not include optional ingredients
Nutrition Facts
4 Servings
Amount Per Serving
Calories 328.1
Total Fat 13.1 g
Saturated Fat 1.5 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 437.6 mg
Potassium 409.1 mg
Total Carbohydrate 38.0 g
Dietary Fiber 4.5 g
Sugars 3.6 g
Protein 15.6 g

Vitamin A 4.1 %
Vitamin B-12 0.8 %
Vitamin B-6 16.5 %
Vitamin C 91.7 %
Vitamin D 0.0 %
Vitamin E 3.7 %
Calcium 7.7 %
Copper 19.2 %
Folate 8.0 %
Iron 16.7 %
Magnesium 14.1 %
Manganese 43.4 %
Niacin 13.4 %
Pantothenic Acid 2.5 %
Phosphorus 17.5 %
Riboflavin 17.6 %
Selenium 0.6 %
Thiamin 14.8 %
Zinc 5.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 192012
 
Pattypan squash is what is known as a summer squash – all parts of it are edible, including the skin and seeds. There are TONS of benefits from eating this delicious squash. It’s full of vitamin C and A and specific antioxidants that are wonderful protection for macular degeneration and cataracts. It is great for regulating blood sugar due to the large supply of many B-complex vitamins.
Summer squash has anti-inflammatory benefits and provides excellent prostate health support. There are even anti-cancer properties due to the mixture of antioxidant and anti-inflammatory properties that neutralize oxidative stress.
Summer squashes are among a family of plants called Cucurbitaceae and their relatives are cucumbers, winter squashes like pumpkins and melons, such as watermelons!
Of course, the best and most nutritious way to eat these little guys is raw.  I have an awesome Veggie Pasta Salad – perfect for a pot luck – that uses these squashes raw.  In fact, I think I need to do a recipe re-do as that was one of my favs. 
Steaming is the best way to cook summer squashes for maximum nutrient preservation.  There is new evidence that the squashes still retain many of their antioxidants after steaming.  In this case I grilled them, however, the cook time is still short and we don’t have water leaching the nutrients so I consider this the second best method of preparation.
For both zucchini and squash the best way to preserve if you have a huge abundance is to slice and “steam blanch” or quick steam for about three minutes, and then freeze on parchment paper on trays in the freezer and then place into freezer safe bags, pressing as much as the air out as possible. They will loose their firm texture once thawed; however, they will still retain most of their antioxidants.
Do keep in mind that summer squashes are high in oxalates.   High concentrations of oxalates in the body MAY contribute to kidney stones, so be sure to vary the veggies in your diet.   A CSA/Farm share is the PERFECT way to do this as you will get a much wider variety of veggies than you would normally buy.  
I have read that the best way to store these squashes is in a airtight container in the fridge, however, if you get them from KYV farm please keep them on the counter. They will last MUCH longer.   I found that in the fridge they will begin to get soft and grow little pits whereas on the counter they stay smooth and firm.

 

As for the interesting history of summer squashes, scientists found the seeds preserved in Mexican caves for over 10,000 years.  All the way back then people were already cultivating these veggies!
For anyone on a meatless diet, this is an awesome recipe for when you’re craving something heartier.  The bacon tempeh was surprisingly similar to the taste of bacon-though not the texture.  The texture is  a bit softer; however, grilling gives it that crisp outside that I missed when giving up bacon.  I used quinoa as a replacement for a grain, it is mild and a tad nutty and, since it is a seed, very high in protein-making this dish even more filling and satisfying.  The onions are super sweet when grilled and the squashes make for a perfect appetizer for a party or vegan option for a cookout.

 Grilled Pattypan Squash Stuffed with Bacon Tempeh, Quinoa, Vegan Cheese and Onions

Serves 4
Vegan, Gluten Free



Ingredients


4 pattypan squash
1 package bacon tempeh
1 cup cooked quinoa
½ cup shredded vegan cheese
2 onions
Cajun Seasoning, to taste


Options
Splash of balsamic vinegar
Parsley to garnish


Directions


1. Preheat grill to medium high. Cut pattypan squash width-wise through the center and slice onions; spray veggies and tempeh with cooking spray; place on grill. Cook until outsides of squash and onions char, about 5 minutes, turn and grill an additional 5 minutes or until center of squash is soft.

2. Once tempeh is heated through, remove from grill and place in a medium bowl with quinoa and cheese; mix well. Remove squash and onions from grill; scoop centers of squash out and mix with tempeh mixture. Chop onions and mix in as well. Stuff mixture into hollowed out squash.


Nutrition Facts
4 Servings
Amount Per Serving


Calories 247.4
Total Fat 5.3 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 369.3 mg
Potassium 361.1 mg
Total Carbohydrate 34.1 g
Dietary Fiber 8.0 g
Sugars 6.5 g
Protein 13.7 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 2.0 %
Vitamin C 49.0 %
Vitamin D 0.0 %
Vitamin E 0.2 %
Calcium 37.0 %
Copper 1.1 %
Folate 1.7 %
Iron 17.0 %
Magnesium 17.8 %
Manganese 2.4 %
Niacin 1.5 %
Pantothenic Acid 0.4 %
Phosphorus 53.0 %
Riboflavin 42.9 %
Selenium 0.3 %
Thiamin 1.0 %
Zinc 0.9 %




*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Post information sourced from Worlds Healthiest Foods

Dec 032011
 
My second KYV Farm CSA bag, once again, had such variety. Thanks to KYV!

Radish and Broccoli


Bok Choy and Lettuce


 Onions

Kale


Golden Beets


Pigeon Peas


Arugula

Now-for the “turkey” tempeh-I have a confession.

I was going to cave.

I’ve cut out meat and have been doing awesome, but for Thanksgiving I was thinking about turkey.  I still had a little hope that I might be able to make something that would be just as delicious.


 I created a marinade-this green soupy stuff to marinate the tempeh in.  After looking at my concoction I can’t say I had high hopes.  The goal was a marinade made with seasonings I would normally pair with turkey-since I know that a lot of times when I marinate tofu in a sauce or seasoning I’m craving, it actually does satisfy that craving.

Tempeh, for anyone who has never heard of such a thing, is a sort of fermented soy cake.  I know that sounds gross, but I really love the texture and flavor.  It has more “meat” than tofu and a subtle nutty flavor.  Some folks steam it, as sometimes tempeh can have a bitterness to it, but this marinade I created was strong enough to take any bitterness out of the tempeh.

Much to my suprise, when I tried the marinated and pan seared tempeh, it was delicious!  It had a nice hearty texture and I didn’t miss turkey ONE BIT.


“Turkey” Tempeh
Inspired by All Recipes
Serves 2 to 3

Ingredients

1 package tempeh, I use Lightlife
4 Tbsp EVOO, (1 Tbsp reserved for cooking)
2 Tbsp water
2 Tbsp liquid aminos or soy sauce
Juice 1 lemon
1 Tbsp mustard
Handful fresh chives
1 1/2 Tbsp dried sage
Handful fresh oregano
Handful fresh parsley
2 Tbsp dried thyme
3 cloves garlic, minced
½ Tbsp paprika
1 Tbsp poultry seasoning
1 fresh sprig rosemary

Directions

1. Blend all ingredients but tempeh; marinate tempeh overnight in mixture. Store in the refrigerator.

2. Scrape as much of marinade off tempeh as possible.  Heat 1 Tbsp olive oil in skillet over medium high heat.  Sear on one side until browned, about 3 to 5 minutes.  Flip and sear second side an additional 3 to 5 minutes.  Slice and enjoy.



Nutrition Facts for Tempeh only
(From Lightlife Site)
Per Single Serving
Serving Size 4oz. (113g)
Servings per package: about 2
Nutrition: Amount per Serving Percentage Daily Value


Calories 240
Calories from Fat 100
Fat, g 11 17%
Saturated Fat, g 2 10%
Trans Fatty Acids, g* 0
Cholesterol, mg 0 0%
Sodium, mg 10
Potassium, mg* 360 10%
Carbohydrate, g 16 5%
Fiber, g 9 36%
Sugars, g <1
Protein, g 20 40%
Vitamin A, % 0%
Vitamin C, % 0%
Calcium, % 8%
Iron, % 15%


Ingredients
Cultured organic soybeans, water, organic brown rice, organic barley, organic millet, lactic acid (from plant sources).

Aug 122011
 
Happy Friday All!
One thing I have had a craving for over the last few weeks is BBQ.  Not necessarily the texture of the meat but the flavor of barbeque.
A while back, I had bookmarked this mushroom and tempeh BBQ sandwich at Heather’s blog, Where’s the Beach, and decided to finally get around to fulfilling my craving.
It was so filling and satisfying. I followed the recipe really closely so I won’t post anything but the link and for the record; I used Annie’s Original BBQ Sauce and some Everything Bagel Thins.  My only regret was that I didn’t bake up any sweet potato fries.  What was I thinking?! For a plant based meal this is VERY filling so give yourself time to digest and eat it a bit earlier.
Does this not look fabulous?  I could go for one right now. Good thing I have left-overs.
Apr 112011
 
If you are a vegetarian (or even not) you have probably heard of Amy’s Products; especially the brown rice bowls.  I wanted to try my hand at recreating them for a while so over the weekend I attempted a curry tempeh version.
I simply mixed up a marinade and steamed the tempeh while I chopped veggies.  I poured the marinade over and let it sit over night.  While that was marinated I cooked up some millet in veggie broth with some onions.


My daughter skewered the veggies on Fire Wire Stainless Steel Flexible Grilling Skewers. I love these things because the ends aren’t sharp so even a 2 year old can thread big chunks of veggies! We then threw them on the grill with the tempeh.  Once it was done we chopped it all up and put it over the millet.
Voila.  Dawn’s Curry Millet Bowl. 

Coconut Curry Grilled Tempeh, Veggie and Millet Bowl
Serves 4
**See below for Pts Plus
Ingredients
Marinade
1 cup light coconut milk
1 3/4 Tbsp curry
1 tsp cayenne
2 Tbsp tahini
1 tsp ground ginger
1 Tbsp honey
1 Tbsp miso
1 package tempeh
Mixed vegetables*** chopped into 2 inch pieces
1/2 cup millet
1 1/2 cups vegetable broth
1/2 onion, diced
2 cups thinly sliced spinach
Salt, pepper and garlic powder
Splash of light coconut milk over each bowl for added sweetness (optional)
Directions
1. Mix the marinade.  Slice tempeh into desired shape, steam for 10 minutes.  Place into 1/2 the marinade and gently toss to coat.  Thread vegetables onto skewers and pour remaining marinade over vegetables.  Marinate tempeh and vegetables over night.
2. Add millet, onions and broth to a small pot.  Bring to a boil, reduce heat and cook 25 minutes or until cooked through.  Sprinkle salt, pepper and garlic powder.
3. Preheat grill to medium.  Grill vegetables and tempeh 10 minutes or until grill marks appear.  Flip and grill an additional 10 minutes.  Remove from heat, dice veggies.  Divide millet mixture, 1/2 cup spinach, vegetables and tempeh over each of four bowls. Season with salt, pepper and garlic powder, to taste as needed.  Add a splash of coconut milk over each if desired. 
________________________
Note: When reheating add a bit of water or some additional coconut milk to moisten tempeh if needed.
**Tip: To save time, skip the skewer step for the vegetables. Simply toss them in a bowl with the marinade then transfer them to some heavy duty foil with a slotted spoon and place that on the grill rack.
***Mixed Vegetables I used:
1 zucchini
1 squash
1 onion
5 ounces mushrooms
1 green bell pepper
5 ounces grape tomatoes
Nutrition Facts
4 Servings
**This is actually a higher estimate of the cals and fat etc. as a good bit of the marinade stays in the bowl but since it is in the recipe I have to count it.
**9 WW Pts Plus

Calories 321.3
Total Fat 15.0 g
Saturated Fat 5.6 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 3.6 g
Cholesterol 0.0 mg
Sodium 311.5 mg
Potassium 1,059.5 mg
Total Carbohydrate 35.3 g
Dietary Fiber 6.2 g
Sugars 10.9 g
Protein 17.0 g

Vitamin A 35.7 %
Vitamin B-6 31.2 %
Vitamin C 76.9 %
Vitamin D 9.1 %
Copper 42.8 %
Folate 21.9 %
Iron 28.2 %
Magnesium 29.6 %
Manganese 75.0 %
Niacin 26.6 %
Phosphorus 37.4 %
Riboflavin 36.8 %
Thiamin 22.6 %

Mar 182010
 

While on the treadmill at the gym I love to watch Paula Deen.  You know, the Southern Belle with the sunny personality and Southern twang?  “You just need to add a stick of butter, y’all.”   I know the treadmill and Paula don’t really go together, but I get a certain enjoyment burning calories while watching butter laden mac and cheese be wrapped in bacon and then breaded and fried.  This episode, however, was a surprise.  She had her son Jamie on and he made a dishes that looked amazing and healthy.  The first was this Southwestern Avocado and Black Bean Salad.  He also made Paula’s Balsamic London broil which will try next. 

To Jamie’s salad I added a few things I had on hand.  Some bell peppers, jalapeno and I rounded out the whole meal with tempeh straight from the freezer, quickly seasoned and right to the grill. 

Southwestern Salad with Tempeh
Serves at least four (but more like six for me)
Ingredients
 1/2 cup freshly chopped cilantro leaves
1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lime juice

2 or 3 dashes hot sauce (recommended: Tabasco)
1 bag chopped romaine
1 large ripe avocado, peeled and diced
2 cups fresh or frozen corn kernels, thawed and drained
2 (15-ounce) cans black beans, rinsed and drained
1 cup cherry tomatoes, quartered, I used Campari
1 red bell pepper, diced
1 orange bell pepper, diced
1 jalapeno, minced
Kosher salt and freshly ground black pepper
2 tempeh burgers, I used Artie’s
Cooking spray
Tony Chachere’s Cajun Seasoning, to taste


Directions


1. In a small bowl, whisk together the cilantro, oil, lime juice and hot sauce.

2. In a large serving bowl, add the romaine through salt and pepper, to taste.

3. On a preheated grill or George Foreman, spray both sides of tempeh with cooking spray and season with Cajun seasoning.  Grill for 5 minutes or until cooked through.  Slice and top your portion of salad with about four slices.

4. Pour about two tablespoons of dressing over the top.

Feb 042010
 
At the farmers market I got the biggest hunk o’ fresh ginger for one dollar that I have ever seen.  Cilantro sounded like it would pair well. 

So what does one do with a large bunch of cilantro and gigantic hunk of spicy ginger? Marinate tempeh! 

I was  a little nervous grilling this as the marinade was very thick but luckily it turned out perfectly.  The flavor of the lime shows through and the marinade really brings out the nuttiness in the tempeh.

Ginger Cilantro Honey Tempeh Salad
Vegetarian, Gluten Free

Ingredients

2 Tempeh burgers, I used Artie’s Tempeh
Extra Virgin Olive Oil Spray

Marinade:

4 inch piece of fresh ginger, peeled and chopped
4 Tbsp honey 

lime juice from two limes

1 bunch of cilantro
3 Tbsp canola or extra virgin olive oil
2 Tbsp Dijon mustard
Sesame seeds (optional)

Fixins: (in any amount you like)

Broccoli slaw
Fresh baby spinach
Sprouts
Carrots
Green onions

Baby Portobello mushrooms

Directions

1. Blend all marinade ingredients except the sesame seeds until smooth.  Stir in the seeds.  Pour half in a zip top bag or bowl. Marinate the tempeh for 24 hours. Reserve the other half as dressing. 

2. Remove the tempeh after marinating and place on a preheated grill that has been prepped with cooking spray.  Grill for 4 minutes per side.  Remove from grill to cool then slice thinly.

3. Place your salad fixings on a plate, top with tempeh and some of the reserved dressing.