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Tasty Tempeh recipes

tempeh 2Tempeh is a valuable source of protein, and a great meat substitute. It is made from soybeans that have been cooked and fermented with a special culture that binds the beans together into a firm, sliceable cake. The fermentation process also makes tempeh easy to digest.

Tempeh has a chewy texture and a hearty, somewhat mushroom-like flavor. It’s a nutritional superstar – one serving gives 20 grams of protein, 6 grams of fiber and plenty of cancer-fighting soy isofavones.

Temeph easily absorbs flavors and can be baked, boiled, fried or steamed. It can be sliced, cubed or crumbled to make a variety of dishes, and keeps well in the freezer without sacrificing its texture.

Recipes

Recipes from “The Veg-Feasting Cookbook” by Vegetarians of Washington

Curried Tempeh Salad

This protein-packed salad goes equally well on a bed of salad greens or tucked into a pita pocket. It keeps well in the refrigerator.
Serves 8

2 pounds tempeh, cut in small cubes
2 tablespoons vegetable oil
2 cups vegan mayonnaise
4 tablespoons curry powder
1 tablespoon prepared mustard
1 teaspoon vegetarian Worcestershire Sauce
0.25 teaspoon ground cumin
1 medium red onion, diced small
6 medium ribs celery, chopped
1 cup walnuts, toasted in a dry skillet and chopped
0.5 cup chopped fresh parsley,

Preheat the oven to 375°F. Toss the tempeh cubes with the oil and spread in a single layer on a large baking sheet. Bake until golden brown, about 15 minutes. Allow to cool.

While the tempeh is baking, combine the mayonnaise, curry powder, mustard, Worcestershire sauce and cumin in a large bowl and whisk to blend. Add the onion, celery, walnuts and parsley and stir to combine. Add the cooled tempeh and stir gently until just blended.

 

Tempeh Tacos

This is an ideal “do it yourself ” meal. Serve the taco shells, filling, and condiments family-style at the table and let everyone build their own protein-rich tempeh tacos.

Serves 4

1 tablespoon extra virgin olive oil
1 large onion, diced
5 large cloves garlic, minced fine
Salt
4.5 teaspoons ground cumin
1 tablespoon chili powder (or to taste)
2 (8-ounce) packages tempeh, chopped fine
1 (6-ounce) can tomato paste
1 package taco shells

Taco Condiments

1 cup shredded cheddar-style soy cheese
2 medium tomatoes, chopped fine
3 ounces sprouts, such as alfalfa, broccoli, or radish
1 ripe avocado, chopped
Taco sauce or salsa
Put the olive oil in a large skillet and warm over medium heat. Add the diced onions, garlic and about 1.5 teaspoons salt. Sauté until the onions begin to soften and turn translucent, about 5 minutes. Add the cumin and chili powder and stir to incorporate. Add the tempeh, stir to incorporate and sauté for 5 minutes, stirring regularly so the mixture doesn’t stick to the bottom of the skillet. Add the tomato paste and 1.5 cups water. Stir until all the tomato paste and water are thoroughly blended with the tempeh mixture. The mixture should be thick but not dry. If it is dry, add up to 6 tablespoons water. Taste and add salt and extra spices if necessary. Cover the skillet, reduce heat to low and cook for 10 minutes.

Place some tempeh taco filling in the bottom of each taco shell. Top with shredded soy cheese, tomatoes, avocado and sprouts. Sprinkle taco sauce over the top.

 

Tempeh Bacon

Simple and tasty, this seasoned tempeh can be used to accompany pancakes or turned into a vegetarian “TLT” sandwich.
Serves 4 to 6

½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried basil
¼ cup high-oleic safflower oil, or organic canola oil
1 (8-ounce) package tempeh, cut crosswise into ¼-inch-wide strips
1 tablespoon tamari or shoyu (soy sauce)

In a small bowl, thoroughly stir together the oregano, thyme, and basil. Line a dinner plate with a paper towel and set near the stove. Heat a 10-inch skillet over medium-high heat, add 2 tablespoons of the oil, then half of the tempeh strips. Fry the slices briefly, about 30 seconds on each side.

Sprinkle half of the herb mixture over the tempeh as it fries. Remove the tempeh slices and place them on the prepared plate. Repeat the process with the remaining oil, tempeh and herbs. When finished, sprinkle the fried tempeh with the tamari and serve.

Mouthwatering Melon Recipes

melonsMelons are large, edible fruits with a thick yellow or green skin, and juicy, fragrant flesh. Since the flesh has such high water content, melons are low in calories even though they are so sweet to taste. They provide potassium, sulphur, Vitamins A and C and Folic Acid.

Watermelon is particularly high in lycopene, an antioxidant, and has iron as well, which makes it the star of the melon family nutritionally speaking.

All melons are particularly delicious in the summer months, at the peak of their ripeness. They can be eaten by the slice, cut into cubes or scooped into balls. They are delicious eaten alone or as part of a fruit or vegetable salad. Pureed melon can be served chilled to make an attractive summer soup.

Recipes:

Read more

Appetizing Asparagus Recipes

Asparagus - jpegAsparagus is a seasonal vegetable and locally grown asparagus is only available fresh for a few weeks at the beginning of the summer. It can be available at other times of the year, if imported from Mexico, at a higher price. Fresh asparagus contains vitamins A, C and E.

Look for an even-sized bunch of spears and do not buy asparagus that is dry and wrinkled or has cracked or woody stems. Open tips are a sign of ageing.

Trim off any woody parts of the stem before steaming or lightly boiling until tender. It can also be grilled. Asparagus is delicious served by itself, with a vinagrette or lemon dressing. Try wrapping individual spears in a slice of Tofurky or Field Roast, secured by a cocktail stick, for an elegant appetizer.

Asparagus recipe selection

vegfeastckbk_small_border lighterGinger Asparagus

by Tawon Thai Restaurant, from The Veg-Feasting Cookbook

The fresh taste of asparagus provides the bass note in this medley of vegetables. Serves 4

2 medium cloves garlic, chopped (about 2 teaspoons)

1 tablespoon canola oil

1 pound asparagus, tough ends trimmed, cut on the diagonal in 1-inch pieces

4 scallions, white parts only, sliced thin

1 small onion, sliced

2 medium celery ribs, sliced

2 medium carrots, peeled and cut crosswise

12 white mushrooms, sliced

1 small red bell pepper, sliced

1 small green bell pepper, sliced

1 tablespoon grated fresh ginger

1 teaspoon black bean garlic sauce

1 tablespoon sugar

1 teaspoon low-sodium soy sauce

Heat the oil in a medium skillet over medium heat, add the garlic and cook, stirring until the garlic turns brown. Add all the vegetables, the ginger and the black bean garlic sauce, and stir-fry until the vegetables are crisp-tender, about 3 minutes. Season with the sugar and soy sauce and serve.

 

The following recipes are reprinted from www.nutritionmd.org with permission

Cream of Asparagus Soup

Makes 7 1-cup servings

2 medium potatoes, scrubbed and chopped
2 cups water
1 bunch fresh asparagus
2 cups shredded cabbage
1 cup loosely packed chopped fresh parsley
1/4 cup chopped fresh basil
1 – 2 cup fortified unsweetened soy- or rice milk
3/4 teaspoon salt, or to taste

Place potatoes in a large pot with water. Bring to a simmer, then cover and cook until tender when pierced with a fork, about 10 minutes.

Remove tough ends from asparagus, then cut or break it into 1-inch lengths; you should have about 4 cups.

When potatoes are tender, add asparagus, along with cabbage, parsley, and basil. Cover and simmer until asparagus is just tender, about 5 minutes.

Use a blender to purée vegetables in 2 or 3 batches, adding some of the non-dairy milk to each batch. Be sure to start blender on a low speed and hold lid on tightly. Return soup to pan, add salt to taste, then heat until steamy.

Asparagus with Garlic and Pecans

Makes 4 servings

3 garlic cloves, minced
1 teaspoon olive oil
1 pound fresh asparagus, broken into bite-size pieces
1 tablespoon soy sauce
1/2 cup pecan halves

Sauté garlic in oil in a medium skillet. Add asparagus and soy sauce. Cook 4 to 6 minutes, stirring often until asparagus is tender. Add pecans and continue cooking for 1 to 2 minutes. Serve.

Pasta con Asparagi

Makes 4 servings

We have lightened this recipe by sautéing with water or vegetable stock instead of oil.

1 – 2 tablespoon water or vegetable stock
1 medium onion, chopped
1 28-ounce can diced tomatoes
2 pounds fresh asparagus
1 tablespoon chopped fresh basil
1/4 teaspoon dried sage
8 ounces dry spaghetti

Heat water or vegetable stock in a large non-stick pan. Add onion and sauté over medium heat for 3 minutes, until translucent. Add tomatoes, asparagus, basil, and sage. Bring to a boil, cover, and simmer for 7 minutes. Remove from heat and keep warm.

Cook spaghetti according to package directions. Drain spaghetti and place in a serving bowl. Add the asparagus mixture and toss. Serve immediately.

Tip: Because asparagus tips cook faster than the thicker ends, you may wish to thin the asparagus with a potato peeler or chop off the ends.

 

 

Vegfest Chef Bravo Recipes

bravoWe’re excited to tell you that one of the chefs presenting at Vegfest this year (2017) will be Chef Ramses Bravo!  Ramses is the executive chef for TrueNorth Health Center in Santa Rosa, California, where his delicious, healthful meals have inspired thousands of people who have transformed their lives at the center. Here we can share with you two recipes from his cookbook Bravo!: Health Promoting Meals from the TrueNorth Health Kitchen 

 

Double Squash with Pecans and Dried Cherries

This recipe combines sweet butternut squash, pecans, and cherries with savory acorn squash, shallot, and sage. The flavors complement rather than overpower each other.

Ingredients

2 butternut squash,
3 pounds each, cut lengthwise and seeds removed
2 acorn squash, 1.5 pounds each, cut lengthwise and seeds removed
1/2 cup dried cherries
1/2 cup pecans, toasted (see notes below)
1 shallot, thinly sliced
10 fresh sage leaves, very thinly sliced, or 1/2 teaspoon dried

Preparation

Preheat the oven to 350 degrees F. Line two rimmed baking sheets with parchment paper.
Put the butternut and acorn squash cut-side down on the lined baking sheets and bake the butternut squash for about 30 minutes and the acorn squash for about 20 minutes, just
until tender. Let cool.
When cool enough to handle, peel and cut the squash into 1-inch cubes. Transfer to a large bowl. Add the cherries, pecans, shallot, and sage. Gently toss all the ingredients until well combined, taking care to keep the squash cubes whole. Serve at room temperature or thoroughly chilled.
Note: Butternut squash will generally take longer to cook than acorn squash, depending on their respective sizes. Be careful not to overcook the squash. When the squash is soft, the cubes will break apart. The flavor won’t be affected, but the look and texture of the dish will.

Toasting Nuts and Seeds

Preheat the oven to 350 degrees F. Spread the nuts or seeds on a rimmed baking sheet in a single layer. Bake for 3 to 5 minutes.

Raw or Toasted Nuts and Seeds?
Which is better: raw or toasted nuts and seeds? This is a question that many TrueNorth
guests have asked me. My answer depends on what works best for each person.
The style of cooking advocated at TrueNorth and described in this book is designed
for optimal health. To that end, I recommend raw nuts and seeds, which have
greater nutritional value. However, this diet is also restrictive, so I look for ways to make
the food as flavorful as possible. One way to do that is to use toasted nuts and seeds, which
I prefer. My reasoning is that people may return to bad habits if they find their food
bland, and they may be more likely to stay with the program if it is more flavorful.

Breakfast Potatoes

This is a wholesome alternative to the greasy, fried, and overly salted, potato dishes often served at breakfast time. This dish can be prepared ahead of time, so all you need to do is bake it before serving. Note: It takes about 1 hour for the baked potatoes to cool down enough to be peeled. For speed and convenience, the potatoes can be baked 1 day in advance and stored in the refrigerator.

Ingredients: 

8 medium russet potatoes, scrubbed
2 cups small cauliflower florets
2 cups quartered white mushrooms
6 Roma tomatoes, cubed
1 small yellow onion, diced
1/ 4 teaspoon granulated garlic
1/ 4 teaspoon granulated onion
3 tablespoons chopped fresh basil, or 1 tablespoon dried
3 tablespoons chopped fresh parsley, or 1 tablespoon dried

Assembly: 

Pierce each potato a few times with a fork or paring knife. Put the potatoes directly on a rack in the center of the oven and bake for 45 minutes, or until tender. The potatoes are done when a paring knife can be easily inserted in the center. Turn off the oven. Transfer the potatoes to a cooling rack.

When the potatoes are cool to the touch, peel and dice them. Line a rimmed baking sheet with parchment paper. Arrange the potatoes on the lined baking sheet. Scatter the cauliflower, mushrooms, tomatoes, and onion over the potatoes. Sprinkle with the granulated garlic and granulated onion. (At this point, the baking sheet can be covered with plastic wrap and refrigerated for 8 to 12 hours.

When you are ready to bake the dish, bring the vegetables to room temperature while you preheat the oven. Remove the plastic wrap before baking.) Preheat the oven to 350 degrees F. Bake for 12 to 15 minutes, until all the vegetables start to brown. Remove from the oven and sprinkle with the basil and parsley. Serve hot.

Vegetarian Thanksgiving Recipes

Here’s a special selection of Vegetarian Thanksgiving Recipes for the holidays:

Bryanna’s Squash with Wild Rice and Chanterelle Stuffing

almost-no-fat-holiday-cookbookfrom “The Almost No-Fat Holiday Cookbook” by Bryanna Clark Grogan, reprinted with permission.  Serves 6

If you’d like to make a colorful stuffed winter squash the centerpiece and main dish of your vegetarian Thanksgiving, choose a large, meaty pumpkin; Boston marrow squash; turban squash; hubbard squash; banana squash; or the pale blue-grey New Zealand squash, which is my favorite. Read more

Pumpkin Soup Recipe

Pumpkin-SoupPumpkin Soup

This recipe is from nutritionmd.org, where you’ll find a great supply of delicious vegan recipes.  It’s reprinted with permission. Makes about 8 1-cup servings

This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.

1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
1/2 teaspoon ground ginger
2 cups water or vegetable broth
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Warm oil in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.

Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.

Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.

Remove from heat and stir in non-dairy milk. Transfer about 3 cups to a blender and purée until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.

Chickpea Mash Stew Recipe

vegfeastckbk_small_borderThis is one of my favorite soup recipes from The Veg-Feasting Cookbook. You can make this soup as smooth or chunky as you like, depending on how much you mash or puree it. Serve it with some nice crusty whole-grain bread.

Serves 6 to 8

1½ tablespoons olive oil

2 medium onions, chopped (about 1½ cups)

2 medium ribs celery, chopped (about 1 cup)

2 medium carrots, chopped (about 1 cup)

3 cloves garlic, chopped

¼ teaspoon sea salt

Freshly ground black pepper

1 medium zucchini, chopped

1½ teaspoons dry mustard

¾ teaspoon ground dried sage

2 (14-ounce) cans chickpeas, rinsed and drained (about 3½ cups)

1 (28-ounce) can diced tomatoes (do not drain)

2 cups vegetable broth

1 cup water

½ cup sun-dried tomatoes, chopped

1 tablespoon tamari

2 teaspoons molasses

1 large bay leaf

1 tablespoon chopped fresh thyme

In a large stockpot or Dutch oven, heat the olive oil over medium heat. Add the onions, celery, carrots, garlic, salt and black pepper to taste. Cover and cook, stirring occasionally, until the vegetables soften, 6 to 8 minutes. Add the zucchini, mustard, and sage, and cook, stirring for a couple of minutes. Add the chickpeas, canned tomatoes and their juice, broth, water, sun-dried tomatoes, tamari, molasses and bay leaf, and bring to a boil. Reduce the heat, cover and simmer 15 to 20 minutes.

Remove but reserve the bay leaf, and mash or lightly puree the soup (keeping it slightly chunky), then stir in fresh thyme. Add the bay leaf back in and simmer for another 3 to 5 minutes. Adjust the seasonings with more salt and pepper to taste, remove the bay leaf and serve.

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