Coconut Ginger Tempeh Rice

  On Sunday, I prep meals for lunches to last throughout the week.  Here is a protein and fiber packed idea.

Coconut Ginger Tempeh Buddha Bowls

Prepare 1 cup brown rice according to instructions.

Add 1 vegetable bouillon cube for flavor to water while cooking.

While rice is cooking, cut 1-16 oz. package of organic Tempeh into small 1/2" cubes.

Boil the cut pieces in salted water for approximately 5 minutes.  

In a oiled skillet, on medium heat brown the tempeh for 10-15 minutes, adding whatever spices you like(curry, cumin, smoked paprika, etc.) 

Remove from the skillet and set aside.

Prepare 1 -16 oz. can of organic beans of your choice (black, white, red etc.) 

Add whatever spices you prefer while cooking( garlic salt, onion, cumin etc.)

When rice is cooked add 2 tablespoons of unrefined coconut oil and good amount of ground ginger and mix well.

Combine rice, tempeh and beans together in large bowl.  Mix thoroughly.

Add salt and black pepper.

While prepping for lunch simply layer a bowl with spinach, kale or romaine etc.  Fill bowl with rice mixture and top with cherry tomatoes or avocado slices and even some roasted seeds.

You should able to get 5 lunches from this recipe.

Enjoy

Have a great week.

Be Kind

Judd 

It's Whats For Lunch!

This week's post is two easy healthy recipes.

Creamy Tomato Soup

In a large saucepan heat:

1-28 oz. Trader Joe's Tuscano Marinara Sauce.

3 cups Vegetable broth.

1/2 cup raw cashews.

A handful of fresh basil leaves(10-12).

Divide mixture in half.  Blend half in a high speed blender(Vitamix) along with the raw cashews (this is what will make the soup very creamy) until smooth. Return to saucepan and blend the remaining half in blender. Return to saucepan and keep warm until ready to serve. Chiffonade the fresh basil and sprinkle on top of soup.

Homemade Croutons

Use your day old hard French bread or baguettes to make delicious croutons! 

just cut them into bite size cubes, toss with olive oil and garlic salt. Bake at 350' until brown, approximately 10 minutes flipping once or twice.

Tempeh Vegan "Chicken" Salad

1 package Organic Tempeh.

2 tbsp. olive oil.

3 tbsp. vegan mayonnaise

2 tsp lemon juice.

3 tbsp minced onion.

2 stalks minced organic celery.

1 tbsp dried or fresh parsley.

1/2 tsp curry powder.

A dash of cayenne pepper.

Cut the tempeh into 1/2 inch cubes. Bring a few inches of water(enough to cover tempeh) to a boil in a pot.  Add the cubed tempeh and allow to simmer for 15 minutes.  Drain all the water.  Heat two tbsp of  olive or coconut oil over medium heat in a large skillet and brown the tempeh on all sides.  Remove from heat and let cool.  Combine the cooled tempeh in a large bowl with the vegan mayonnaise and all other ingredients making sure it is evenly coated.  taste and adjust seasonings to taste.  Enjoy on a bed of lettuce or multi grain toasted bread. 

BELIEVE IN 

KINDNESS

Have a great week.

Judd

What The Heck is Tempeh?

That is the question I get asked most every time I am eating a meal that includes Tempeh.  Most everyone has heard of tofu but not so much of tempeh.  It's only after they sample a bite or two when they say "that's pretty good".  Like tofu, tempeh takes on the flavor of the spices you use when preparing it.  Tempeh is a fermented soybean product that originated in Indonesia.  It is made by a natural culturing and controlled fermentation process that includes a tempeh "starter" which is a mix of live mold.  The same way kombucha, Kimchi or Sauerkraut is fermented.

Tempeh Benefits:

*Rich in probiotics.

*Lowers cholesterol.

*High in protein.

*High in calcium for bone strength. 

*Balances blood sugar.

*Reduces menopause symptoms.

Tempeh is a good source of protein, iron, magnesium, manganese and calcium.  It is also low in carbs and sodium. Being rich in probiotics helps in a strong gut health.  Tempeh can be eaten right from the package, but is a lot more tasty when prepared with that right spices.  Search the blog for recipes using tempeh.  This is one of my favorites: Tempeh Reuben Sandwich or here's an easy quick one.

Tempeh "Chikin" Salad

1 package of organic tempeh.

1 stalk organic celery minced.

1 diced dill pickle.

1/4 cup diced onions.

1 tbs parsley.

1/2 cup vegan mayo.

1 tbs yellow mustard.

1 ts lemon juice.

Salt and pepper.

Cube the tempeh and place in salted boiling water.  Simmer for 10-12 minutes, drain and let cool.

Combine all other ingredients in mixing bowl.  Add cooled tempeh cubes and fold together.

Serve with lettuce, tomatoes on a wrap, pita or by itself.

Have a great week.

Be kind.

Judd

Changing The Way We think About Food

The current way we are feeding the world is not sustainable.  There over 7 billion people (9.7 billion by 2050) to feed in the world today.  There has to be a change in how we will successfully accomplish feeding healthy foods to that amount.   Did you know that 50% of grain grown worldwide is consumed by livestock which is enough food to feed 10 billion people.

This week I want to share a few links to how this can be done and create a healthier population and planet. 

The first is to watch "Cowspiracy, The Sustainability Secret."

On the latest Rich Roll podcast: Bruce Friedrich on "Innovating the Future of Food".

A great  article by Dr. Joel Kahn: "Everything You Need To Know To Start A Plant-based Diet".

Here's a quick nutritious meal I created last week;

"V4Veg Mexican Bowl"

1/2 diced onion.

1 diced red, green or yellow bell pepper.

15 oz. can Trader Joe's Organic Black Beans.

16 oz. bag Trader Joe's Organic Corn.

8 oz. cubed Trader Joe's Organic 3-Grain Tempeh.

1/2 cup Daiya Cheddar Cheese

or 

Nutritional Yeast

Spices: Cumin, Smoked Paprika, Chipotle, Sea Salt and Black pepper.

Prepared Quinoa or Brown Rice.

Saute onions in small amount of coconut oil or water.

Add in bell peppers and spices to taste.

Add cubed tempeh, getting good coverage with spices.

Let cook/marinate for 5-10 minutes, stirring until tempeh is warmed.

Mix in corn.

Stir in Black Beans.

Let cook for 10-15 minutes on medium heat.

Serve on  a bed of quinoa or brown rice.

Top with Daiya Cheddar Cheese or Nutritional Yeast

Shredded Romaine Lettuce

Avocado

This a spicy meatless high protein, high fiber and nutritious meal!

Have a great week.

Be kind.

Judd