Tempeh "BLT"!

Tempeh "BLT" Sandwiches are awesome!

Tempeh is an excellent choice among the protein/bean category. Here is Dr Greger's quick answer on which is healthier - edamame (actual plain soybeans) or tempeh (fermented soybeans). Spoiler - it's tempeh! While edamame is healthier than the more processed tofu, tempeh has more anti-mutagenic properties than plain old soybeans (edamame).

"BLT" Sandwich
Tempeh "bacon"
Lettuce
Tomato, sliced
Vegan mayo*

Follow "bacon" cooking directions, and assemble your sandwiches!



"BLT" Salad
Tempeh, original flavor
Kale (or any green), stems removed, torn in bite-sized pieces
2 Roma tomatoes, chopped
Liquid smoke (I used Colgin Mesquite)
Vegan mayo*
Flaxseed, ground
Hemp seed
Black pepper

Boil whole tempeh block for 5 min. Rinse to remove bitterness. Cut in four or more pieces, longways; thin pieces resemble bacon. Splash tempeh with liquid smoke, and let sit few hours (I'll try to skip this "let sit" step next time, and update), and then broil for 5-6 min. Finally, spread a bit of vegan mayo on each piece, and cut tempeh into pieces.

Fill bowl with kale, diced tomatoes, tempeh pieces, hemp seed, flaxseed, and pepper. Enjoy!

Dr Greger Daily Dozen Check Marks: AROUND SIX!





The commercial tempeh "bacon" has some ingredients, a few kinds of sugar among them. Still...remember that tempeh is a very healthy food, so this is a much better option than say, a Boca burger with it's many ingredients/chemicals.

Alternatively, you can make your own "bacon" simply with liquid smoke...this has a few ingredients as well, but it's not too bad. Plus, you can put to rest any worries of cancer promotion from liquid smoke. Here's another video from nutritionfacts.org: Is Liquid-Smoke Flavoring Carcinogenic? I have some smoked paprika, which I will also try in the future, for an option with just one ingredient!

If you want to know more about liquid smoke flavoring, check out this link: Colgin Liquid Smoke. Honestly, I knew very little about it before today!

*regarding vegan mayo, Trader Joe's makes a tasty one, but really mayo is a "red light" food, unless you make your own with some tofu and vinegar; here's a simple recipe (I might use dates instead of maple syrup, and skip the salt).

Another tempeh recipe I make are Meatless Meatballs, yum!

8 Tricks/Tips for Picky Eaters

1. Offer 2 or 3 healthy CHOICES -- this increases the likelihood that your child will eat!  As a bonus, you will builds his or her CONFIDENCE at the same time.
2. Enlist little HELPERS for ANY of the steps in the food process -- there are so many chances: gardening or grocery shopping, cleaning fruits and veggies, chopping at your discretion!, cooking and baking!
3. Always serve and require the child to taste a "THANK YOU PORTION".  Perhaps a bite per age, 2 bites for a 2 yr-old, etc.  It can take up to twenty "tries" before a person's taste preferences change.
4. Be a good EXAMPLE -- this one is simple: EAT what you hope you're kids will!!  They love you and want to be like you, so they will follow suite whether or whether not you eat your spinach :)  I came across an interesting article about "Taste Psychology" that may be especially interesting to you if you may need to work on this tip!  Summer Tomato looks like a great website overall!
5. Finger foods and dipping (Greek yogurt, homemade hummus low on spices) always go over well!
6. Get CREATIVE with faces - animals - monsters - it's easy AND fun for everyone!
7. Notice what your little one likes: flavor, texture, color, temperature, smells AND combine familiar with NEW!
8. Sometimes FROZEN is FUN!  Below these foods are all listed!

100 DAYS OF REAL FOOD is another great WHOLE foods website/blog that has some other awesome suggestions to add to your tool box!  and some other terrific tools here!


This PURPLE BABY FOOD is simply a combination of the foods above in a food chopper: frozen blueberries, edamame beans, and a mango chunk or two!  My 18 mo-old ate it all up in a flash!  Here are some other BEGINNER BABY FOODS!

Frozen RAINBOW above:

Each are a great VALUE:

Super sweet organic white kernel frozen CORN by Bybee Foods, Costco.
Organic frozen RASPBERRIES from Cascadian Farm, Costco and other grocers.
Frozen shelled EDAMAME beans, Whole Food, and I think Trader Joe's.
Wyman's wild BLUEBERRIES, Costco and other grocers.
Frozen MANGO chunks (YUM!!), Trader Joe's.

WHAT DO YOU THINK?  Organic or conventional?  Fresh or frozen?  For me, if the price is right - organic for sure!  Fresh AND Frozen -- frozen is often even healthier!!