Tempeh Mini Guide with Recipe Ideas and Nutrition Info

Tempeh (pronounced tem-pay) is a soy product that’s versatile and probiotic rich. It was introduced on the island of Java in Indonesia in the 12^th and 13^th centuries. Tempeh is nutrient rich, with approximately 7 grams of fiber, 16 grams of economically priced plant-powered protein, 6 % of the Daily Value of calcium, and 10 % (DV) of iron in each 3 oz. serving.

Because tempeh is fermented, your body digests it easier and is able to absorb more of its nutrients than many of the other soy products. Tempeh tastes nutty, earthy, and grainy, when compared to tofu’s soft and silky texture. Like tofu, tempeh adapts well in endless dishes, each with its own distinct flavorings.

Here’s the One My Family and I Enjoy the Most

Tasty Balsamic, Maple, Ginger and Garlic Marinated Tempeh

Ingredients:

1 8 oz. package tempeh

Note: Check the label before you buy tempeh. Make sure it’s organic so the soy isn’t genetically modified. Some products contain a combo of soybeans and brown rice. Others contain barley, millet, flax, or mixed veggies. Select the blend of ingredients that pleases you. Packaged tempeh is sold in the dairy of produce section of your market. It looks like a block or patty and is already cooked. Some say to par-boil it, but the tempeh in this recipe does soak up the balsamic marinade just fine without that.

½ cup balsamic vinegar

4 cloves garlic, minced (use less if you're not a garlic lover like I am)
1-1 in. slice fresh ginger that's been peeled and grated 

4 teaspoons Bragg Liquid Aminos or low-sodium soy sauce

1 Tablespoon pure maple syrup

1 Tablespoon extra-virgin olive oil

1 teaspoon chili powder,

1 teaspoon smoked paprika

black pepper and salt to taste
parsley for garnish

What to Do:

1. Rinse tempeh and pat dry. Slice the tempeh into 8-10 strips. Make the slices about the same thickness as strips of bacon.
2. In a large glass baking dish, whisk together the balsamic vinegar, minced garlic, and grated ginger, Bragg Liquid Aminos, maple syrup, oil, and other seasonings.
3. Add the tempeh to the dish and gently toss to coat with the marinade. Cover the dish with foil and marinate the tempeh in the refrigerator for a least 2 hours. It even can be refrigerated overnight. Gently toss the tempeh every now and then.
4. When ready to start cooking, preheat the oven to 350 degrees F.
5. Spread the marinated tempeh strips in a single layer in a baking dish, and bake the tempeh in the marinade for 15 minutes. Flip the tempeh onto the other side.
6. Bake for 15 to 20 minutes more, until the tempeh has absorbed most of the the marinade. 
7. There you have it. Serve it warm on whole grain bread with lettuce, tomato, and non-fat vegan bean dressing. Recipe instructions are supplied below. 

Close up of the tempeh sandwich served with roasted potatoes

Vegan Bean, Garlic, and Ginger Salad Dressing

Ingredients:

1 15 oz. can organic Cannellini or Great Northern Beans

1/4 cup fresh squeezed lemon juice

3 teaspoons Dijon mustard

1 or 2 cloves garlic

1 chunk fresh ginger peeled (about 1 inch round)

fresh ground black pepper
Optional seasoning: parsley, basil, oregano, thyme, rosemary, sage, or any spice you like. I always include a combo of a pinch of turmeric and one of black pepper. This combo has anti-inflammatory benefits.

What to do:

1. Grate garlic and ginger first. Then blend all ingredients in a food processor or blender until smooth and creamy.

2. If the consistency is thicker than you like dressing to be, slowly add drops of water or lemon juice and then correct seasoning. 

This dressing is wonderful on salads, sandwiches, and as a sauce on fresh steamed veggies.

🌿

To expand your tempeh repertoire, serve tempeh in collard or lettuce wrap sandwiches, or add to veggie soups for an extra dose of plant-powered protein. Use leftover tempeh as a snack, speared with a colorful toothpick.

Tempeh is a welcome addition in stews, casseroles, and slow cooker meals. It goes great in sauces, stir-fries, and with vegetables in curries. 

Make Tempeh explode with flavor by seasoning it well. One sure way to do that is to follow my lead and convert this ancient soy product into an up-to-the-minute savory delight.

Before you go, please don't forget to comment. Let me know whether you've tried a tempeh recipe before or whether you're a Tempeh Newbie. If you have a favorite tempeh recipe, please let me know that as well. What kind of vegan salad dressings do you like? I'd be happy to know that too. Please don't forget to share the love and share a link to this post on social media.

The quote for today follows: “Eat food. Not too much. Mostly plants.” – Michael Pollan

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Be Good to Yourself on Valentine's Day

I often find ideas and inspiration by reading books, and I love to jot down quotes I discover in them that resonate with me. Here are some of my favorites. They remind me to love myself just the way I am. Sharing them is my Valentine's Gift to You and Me! 

These quotes help you remember to be yourself and let your light shine not just on Valentine's Day, but every day.

Get Colors of Joy Here

I'm sending love and thanks to all my blog readers, followers, and visitors. Wishing you a warm and wonderful Valentine's Day!

Do you enjoy celebrating Valentine's Day? Explain. Do you practice unconditional love toward yourself and others? What does that entail? Please share a comment and come back soon again.💖

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How to Include Quality Plant-based Protein in Meals

updated 3/31/18

Today I'm happy to share food tips, ideas, and information about how this plant-based eater amps up quality protein in her meals.

High Protein Salad of Mixed Beans, Brown Rice, Red Lentils, and Salad Greens

Since I made the decision to be a vegetarian (37 years ago) and vegan (10 years ago), my journey to create a healthy lifestyle has been filled with exciting food adventures.

I've explored nutrition research, read cookbook recipes and invented my own, consulted with the experts, and listened to my body and intuition many times too. 

I've discovered legumes including dried cooked beans, lentils, and dried split-peas are a low fat source of quality protein and fiber. Legumes contain important vitamins and minerals like iron, potassium, calcium, and folate. Compared to animal sources of protein, whole food plant-based protein is usually lower in cost. 

Protein is the building block of cells, but not the only element to consider when planning a sound vegan eating plan. It's key to eat a variety of whole plant-based foods that are colorful, and rich in nutrients. 

I get protein from complex carbohydrates including grains, veggies, fruits, pulses and legumes, and make sure to drink adequate water during the day. 

To add digestion, elimination, and not gain weight, I eat only a smidgen of plant-based foods that contain fat including avocado, black olives, pumpkin seeds, and a teaspoon of raw almonds or other nut.

Many brands of tofu, tempeh, and soy and nut milks are packed with protein and fortified with other nutrients such as calcium, iron, and vitamin B12, so I get my fill of those too.

To Get More Specific, Here's a List of Vegan Foods with Protein Count Per Serving:

Organic Tofu. Protein: 8 to 15 grams (depends on how it's made) per 3 oz serving

Organic Edamame. Protein: 18 grams per 1-cup serving, cooked

Organic Tempeh. Protein: 3 oz. supply 15.77 grams cooked

Black Beans. Protein: 39 grams per cup, cooked

Mixed Salad Greens. Protein. 2 cups raw provides 2 grams

Spinach. Protein: 1-cup serving provides 1-3 grams, depending on whether it's raw or cooked.

Broccoli. Protein: 1-cup chopped serving provides 2.6 grams

Zucchini. Protein: 2.9 grams in one zucchini

Kale. Protein: 1 cup chopped kale has 2.9 grams

Kidney Beans. Protein: 13.44 grams per 1 cup, cooked

Chickpeas. Protein: 1 cup cooked provides 15 grams protein

Chickpea Hummus. Protein: 2 Tablespoon provides 2 grams

Lentils. Protein: 9 grams per 1/2 cup, cooked

Split Green Peas. Protein: 16 grams per cup, cooked

Sweet Potatoes. Protein: 1 cup provides 2.1 grams

Almonds. Protein: 1 oz of raw almonds provides 6 grams 

Brazil Nuts. Protein: 6 raw nuts or 1 oz provides 4.1 grams

Pecans. Protein: 1 oz raw provides 2.6 grams

Walnuts. Protein: 1 oz raw walnuts provides 2.6 grams

Almond Butter. Protein: 2 Tablespoons raw unsalted 7 grams

Cashew Butter. Protein: 2 Tablespoons raw unsalted 6 grams

Peanut Butter. Protein: 2 Tablespoons raw unsalted 8 grams ( I don't eat peanuts, but include this for your information)

Sunflower Seeds. Protein: 1/2 cup provides 14.5 grams

Chia Seeds. Protein: 1 oz or about 2 Tablespoons provides 4 grams

Flax meal. Protein: 1 oz or about 2 Tablespoons provide 12 grams

Pumpkin Seeds. Protein: 1/4 cup 9 grams

Barley. Protein: 1 cup of cooked hulled barley provides 22.96 grams

Brown Rice. Protein. 1 cup of cooked brown rice provides 5 grams

Quinoa. Protein: 8 grams per cup, cooked

Cornmeal. Protein: 1 cup of cornmeal provides 11 grams

Buckwheat. Protein: 6 grams per 1 cup serving, cooked

Nutritional Yeast. Protein: 3 Tablespoons supply 12 grams

Whole Grain Bread, Escarole and Bean Soup, Edamame, Kale Red Pepper Butternut Squash Salad

My health and happiness increases with intentional eating, mindful self-care including exercise and stress reduction techniques, nutritional study, trial and error,  and consistent, patient implementation of this style of meal planning every day including holidays. 

I'm still adding a new trick or two and read everything I can get my hands on about health and a healthy lifestyle.

I eat many servings of both fresh (raw) and cooked veggies and fruits every week. I use the fresh stuff in salads, veggie juices, and fresh food snacks, and incorporate others into sautéed, baked, and broiled dishes. 

Greens, black eyed peas, sprouts, and carrots

These are some plant-based foods I love: broccoli, collards, beets and beet greens, carrots, red cabbage, chard, kale, blueberries, apples, and arugula. I even put certain veggies or fruits into dips, soups, and casseroles.


Dare to excel and use tempeh and tofu as toppings for salads, add to sauces, or as part of the filling for tacos, enchiladas, veggie burgers, or veggie loaf. 

What I don't eat and suggest you not eat either, are processed foods, "fake" foods, and empty calories from soda, fried foods, or highly salted or sugar laden ingredients. These empty calories lower the body's natural ability to maintain optimal health. 

A whole food plant-based eating plan raises your body's natural inclination to stay healthy. In the long run, eating all your fruits and veggies cuts down on medical expenses.

Did you know spices add a touch of protein as well? In fact, garlic is a stand alone spice. It works well with just about everything. If you'd like, roast the entire clove and eat it as a side dish. One teaspoon of garlic contains .2 grams.

When you make planning for a whole food plant-based diet a priority, you care for yourself in a very special way. 

Rest assured that this lifestyle can help prevent chronic diseases like type 2 diabetes, heart disease, and cancer. Eating all your fruits and veggies also elevates your mood and increases your sense of well-being. Be happy, eat whole foods that are plant-based and get your fill of energy from plant-based protein.

The quote for today follows:  “A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.” – T. Colin Campbell, PhD

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Wordless Wednesday Cary, NC

Lighted Fountain in Park at corner of S. Academy St. and Kildaire Farm Rd. 

Cary, NC is one of the south’s fastest growing towns and voted one of the best places to work and live in the country (Money Magazine). We visited there in the fall, and I'm finally able to post about it now.

I was so excited about going on the trip, that the night before I didn't sleep that well. Then, with fully packed airplane cabins during our connecting flights, we were anxious to land, stretch, and walk around.

My husband and I were grateful the downtown area, where our boutique hotel, the Mayton Inn, was located was only a quarter hour drive away from the airport. 

The Mayton Inn, in downtown Cary has custom built furnishings to reflect the feel of the 1920's, and environmentally responsible and green technologies were incorporated during construction and have been in place since it opened.

More About the Mayton Inn

Cary was a fun place for us to visit, because we spent quality time with family, had meals at delicious vegan friendly restaurants, and found great walking and recreational areas. 

We also discovered unique shops and things to do and see.

The revitalized downtown area has welcomed a fresh crop of new businesses, and is home to the Cary Arts Center and public library. Lovely homes, shops and restaurants, and street art line the brick walkways, with plenty of greenery interspersed.

Thanks for coming along with me to Cary, NC.

The quote for today follows: 

“Why do you go away? So that you can come back. So that you can see the place you came from with new eyes and extra colors. And the people there see you differently, too. Coming back to where you started is not the same as never leaving.” 

― Terry Pratchett, A Hat Full of Sky

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Put subscribe in the subject line and just sign your name in the body of the email. Thanks so much!

Before you go, please remember to comment and reshare. Have you been to this part of NC? Please let me know what you think you'd enjoy in Cary. If you're a native, what's your favorite place to hang out.

I appreciate the visit and hope you'll visit my blog again.

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Guilt Free Gluten Free Vegan Cornbread

Savor freshly baked Maple Cornbread with no guilt and no gluten. Follow along to discover how easy it is to prepare and serve this treat. 

Cornbread goes great with a piping hot bowl of Split Pea, Lentil, or Black Bean Soup, and makes the perfect side with Vegetarian Chili or a plant-based stew.

Perhaps you prefer cornbread as a snack, when you’re craving delicious taste without the bloat of wheat based bread and no cholesterol. This recipe is simple to make and doesn't include refined sugars. An added advantage is that home cooked meals save bucks. 

Prep time is approximately 15 minutes and cook time is 30 (cook time varies, and depends on your stove accuracy and elevation). There's nothing finer than munching on freshly baked homemade cornbread.

Slice of Cornbread with Organic Blueberries on Top

Ingredients:

2 Tablespoons ground flax seeds
4 Tablespoons warm water
1 cup ground cornmeal (if you like very flaky cornmeal use coarsely ground, for more cake-like batter use finely ground cornmeal)
1 cup gluten free flour of your choosing
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground sea salt
1 1/2 cups almond milk or other nut milk
1/4 cup maple syrup
1/4 cup apple sauce
Optional ingredients for a sweet tasting cornbread: cinnamon, vanilla, nutmeg, and coriander. For a southwestern style taste: add roasted poblano and red bell peppers, corn, and a pinch of cayenne.

Note: I use organic ingredients when available, because organic means nutrient content is higher and product is not genetically modified, not sprayed with chemicals, and is not grown in soil that contains chemical fertilizers.

What to Do:

1. Preheat the oven to 375 degrees F.
2. Start by selecting a loaf pan (1.5 qt.-2 qt. size), and spray it with cooking spray or use a drop of olive oil on a paper towel to coat bottom and sides of pan.
3. In a medium mixing bowl, whisk together flax meal and water and set aside for 15 minutes. This combo acts as your binding agent. 
4. While that's setting, get a large bowl, and place corn meal, flour, baking soda, baking powder, and salt into it. Whisk ingredients together.
5. Then, get the bowl with the flax seed mixture and add milk, maple syrup, apple sauce, and any optional spices you like to it. Whisk to combine.
6. Pour milk mixture into flour and fold until there are no dry spots and batter is slightly lumpy.
7. Pour batter into loaf pan and bake for approximately 30-40 minutes or until a toothpick inserted in the center of the loaf comes out clean.
8. If you're not eating it right then, place in an airtight container and refrigerate. To serve as a dessert or sweet snack, eat a delectable slice of cornbread with berries or fruit spread. Makes about eight-ten slices. For a Southwestern style cornbread add roasted poblano and/or red bell peppers, corn, and a touch of cayenne.

Wishing you a hearty appetite and mouthfuls of good flavor. Serve this scrumptious cornbread at a family dinner, solo meal, snack food, or at your New Year's Eve Potluck, and don't forget to give thanks for this bounty.

What type of cornbread do you enjoy? Sweet or savory? I must admit I like them both. I like savory with soups, casseroles, stews, and chili. Sweet is neat as a snack and dessert. Please comment below. When you try this recipe, please let me know how it worked for you.

The quote for today is from Jeremy Jackson. "But since you're asking me, I'll tell you my opinion: all cornbread is authentic, as long as it's good, hot, and made with love and fresh ingredients."

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