Tempeh Salad Sandwich

I know what you're thinking, "What weird thing is she eating now?"  Believe me, it's less weird than hot dogs or chicken nuggets...  Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, similar to a very firm veggie burger.  Many commercially prepared brands add other grains, such as barley, and also add spices and extra flavors.  Although tempeh is made from soy, it has a unique taste and is mildly flavorful on its own.  If you aren’t fond of tofu, tempeh is a great nutritional choice because it is very high in protein, calcium and iron and has zero cholesterol (unlike meat), as well as beneficial fiber and isoflavones.  Tempeh tastes nothing like tofu.  It has a textured and nutty flavor.  If you are cutting back on meat and trying to lower your cholesterol, give this a try.  You can make anything with it.  Let your creative juices flow.

Make a sandwich!

*Most tempeh you buy in the store is pre-cooked, pasteurized and ready to go; however, I highly recommend you steam it for 10-15 minutes anyway because the tempeh will swell and soften a bit which helps it to accept more flavors; and it helps to remove some of tempeh's bitter flavor.  I serve up this salad on toast like a "tuna" sandwich, but it is delicious plain too!

You Need:
You will need an 8 oz. package of Tempeh, found in most grocery stores and natural food stores.  Break up tempeh in big chunks and place in a steamer basket (or use a sauce pan filled one inch with water) and steam for 10-15 minutes.  Cool completely.  You will also need 1/3 cup frozen corn, thawed; and 1/2 cup of frozen peas, thawed.  While tempeh is steaming, you can get the dressing ready:

Tempeh right out of the package

Ingredients:
(8oz. pkg tempeh, peas, corn)
1/2 cup chopped dill pickle
2 T sweet pickle relish
1 T Vegenaise vegan mayo
1 T lemon juice
2 tsp. stone ground mustard
1/2 tsp. dried dill seasoning
handful of fresh parsley, chopped
1/4 salt
pepper to taste

Directions:
Mix dressing, add peas and corn, add cooled tempeh (break it up a bit with your hands), mix thoroughly.  Serve on toast, a bed of lettuce, or eat plain.  You can also add other veggies to your taste such as, chopped red onion, celery, cucumber, or carrots.  Make it the way you like it, but don't be silly, just TRY it!  Makes 4 servings.

Recipe inspired by The Kind Life.

Lunchtime Quicky

Colon cancer isn't invited to my party, so I eat a lot of fiber, including beans.  Beans provide protein as well.  I like some faux meat, but I don't eat it very often.  Here is a quick and easy sandwich you can make for lunch that is so satisfying and healthy, it will blow your socks off.

Think of it this way:

*Take away processed meat and use beans for protein.  You also get fiber, calcium, and iron, for the hat-trick.

*Take away the highly processed cheese (which has saturated fat and major pesticides) and use avocado for that creaminess you crave.  You also get vitamins, minerals, and potassium for the triple-crown.

Add some veggies for crunch--you must have crunch or your mouth won't like it.  I rarely eat pickles, but to this I add bread & butter pickles because my brain tells me to add some sweet to my savory.  By the way, all pickles are swimming in a load of HFCS.    I buy sweet pickles at Sprouts because they use sugar.   Sugar and HFCS are pretty close the way they are processed and the way your body metabolizes them.  Neither are healthy.  Nevertheless, I try to avoid HFCS at much as possible.

Ingredients:

1/4 cup of white Cannellini beans, rinsed and drained
1/2 avocado
Squeeze of lemon
I use Mrs. Dash, but you could use salt and pepper to taste, or garlic powder

Mash bean mixture with a fork and spread on 2 slices of toasted, whole-grain bread. 
Top with sliced tomatoes, Romaine, red onion, pickles, whatever you like.

Let's Live Longer!

What is this I hear about cutting out carbs to lose weight?!?   In this month's Health magazine, there is an article on page 14 about the secret to living longer.  What’s the secret they say?  Eat more fiber!  "People who load up on it seem to have a lower risk of dying early from any cause."  Fiber includes wholes grains, fruits and veggies.  But extra servings of whole grains has the biggest affect on longevity.  Here's what whole grains can do for you today: 

*protect you from heart disease and lower your cholesterol level

*ward off certain cancers

*reduce your risk of diabetes

*promote digestive health

*keep weight off (you heard me!)

I’m sorry, aren’t all carbohydrates fattening?  Don’t they raise blood sugar and insulin levels and make our bodies store fat? Well, that depends on what type of carbohydrate we are talking about. Both whole grains and refined grains are high in carbohydrates, but their effects on the blood sugar differ.  Refined grains (white flour, white rice) quickly raise blood sugar, leaving us feeling drained and hungry; while the fiber in whole grains helps slow down this rise, leaving us feeling full so we are less likely to pig out.

What kind of whole grains will help you live longer?  I’m so glad you asked:

*cracked wheat (including kamut and spelt, cousins of wheat)
*brown rice

*corn (including whole cornmeal and popcorn)

*steel-cut and rolled oats

*whole rye

*barley

*millet
*amaranth

*quinoa (technically not a grain, but has the same composition and gluten-free)

C'mon peeps, get with the program.   It's the insides of our bodies we need to worry about because we can't see those parts. **Make sure you are eating tons-o-fiber, and extra whole grains.