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Tag Archives: tempeh

I’m a fan of tempeh.  While I believe it’s not quite as perfect as leafy greens or broccoli, and should generally be used more as a condiment than the center of your meal, I do think it’s a great protein option for vegans (not that we need extra protein, but if you’re worried about that, read Dr. Mcdougall’s article “When Friends Ask: Where Do You Get Your Protein?” here) .

When I first started seeing tempeh in cookbooks and food blogs, I sort of lumped it together with isolated soy proteins and TVP… but in terms of how processed it is, it’s really not even near that same category!

When I’m learning about nutrition and trying to gather and sift through information, I often find it pretty overwhelming.  It seems like you can say anything on the internet as long as you have a quote from an “expert” willing to support you.  My very first criteria when I’m reading an article is that there are references directly to medical journals.  This is the easiest way to cut out a lot of the crap!  The next level of sifting gets much more difficult as you actually have to have a good understanding of journal articles and what makes for a good scientific study.  So I won’t go into that here.

I want to share two great starting places to find information on nutrition.

1. NutritionFacts.org

Dr. Michael Greger is a machine, as every year he reads every journal article on nutrition written in English.  And not only that, but everyday he makes a short video on what he’s reading and cites his sources in the video notes.  Oftentimes, if the journal article is public access, he will provide a direct link to the article!

2. The search form at DrMcDougall.com

Dr. McDougall is also one of those doctors that reads a lot of journal articles!

If you are looking for an article put together by Dr. McDougall start here and make sure to type “newsletter” along with whatever you’re searching for, as this is where he posts his articles.  But when you search without that, you will be directed to a number of related discussion boards that Jeff Novick moderates.  He is also a wealth of information and backs up his answers with support from journal articles.

  • Read Dr. McDougall’s article on soy here.

The other thing I love about both of these doctors is that they answer your questions.  You can leave a question for Dr. Greger in the comments section of any video on his site, and you can email Dr. McDougall directly.  I’ve also directed questions to Jeff Novick on his FB page here, and he is always very to the point and helpful!

“Constructed Shawarma”: Chocolate Blackberry BBQ Tempeh, Black-eyed Pea Hummus, with a Minty Slaw and Whole Wheat Lavosh

Chocolate Blackberry BBQ Sauce

3/4 cup blackberries, blended in half the amount of water and strained through mesh/fine colander

1 cup apple juice

6 oz tomato paste

1/4 cup apple cider vinegar

1 Tbsp shallots, minced

1 jalapeno pepper, diced

1 clove garlic

3-4 mint leaves

2 oz bittersweet chocolate (I used 71% cacao), chopped

1 Tbsp dry mustard

2 tsp black pepper

1 tsp cumin

1/2 tsp cinnamon

1/4 tsp clove

1/4 tsp coriander

Method: In a large frying pan on high heat, combine and whisk all ingredients.  Add 4 oz tempeh strips (cut like you would for tempeh bacon).  Bring to a boil and turn to low, stirring (gently) occasionally while prepping other ingredients.

 Black-eyed pea Hummus

1 can of black-eyed peas, rinsed/drained

Juice of 1 lemon

2 Tbsp tahini

2 Tbsp vegetable broth

1 clove garlic

1/2 tsp cumin

1/2 tsp coriander

1/2 tsp salt

4 mint leaves chopped

Method: Blend all ingredients in a food processor till smooth, scraping down sides if necessary and adding more veggie broth if needed for smoothness

Slaw

3 Tbsp chopped green cabbage

2 Tbsp finely diced cucumber

1 Tbsp finely diced red onion

2 Tbsp apple cider vinegar

3 mint leaves

pinch of salt

Method: Mix all ingredients till combined

PLATING: Place 3-4 strips of tempeh flat on the plate. Top with 3-4 more strips so they are perpendicular to the first level.  Continue until you have 5-6 layers of tempeh.  Poke with a few toothpicks and cut with a ring mold.  Remove toothpicks, and fill ring mold with hummus and then slaw.  Remove ring mold and top with a folded triangle of whole wheat lavosh (trader joe’s).

(to view the rules of this PPK challenge click here)