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!

Meatless Meatballs! AND Homemade Italian Seasoning!

My hubby used to love meatball sandwiches, and so we make MEATLESS MEATBALLS! They're great for a sandwich or with pasta! I've used lentils for "meat" in Tricky Traditional Lasagna, Tamale Pie, and Easy Lentil Tacos. This time I used TEMPEH (more on it's awesomeness in another post). For now, I'll just say it's the HEALTHIEST way to eat beans!

Also, all ingredients are on Dr Greger's Daily Dozen! (6 ingredients = 6 checkmarks!) Here is a cool animated summary of How Not to Die.

Meatless Meatballs

2 packages of tempeh (photo of package below)
1 c walnuts
2 Tbsp Italian seasoning**
1 c ground flaxseed
1 c whole wheat bread crumbs*
2 c warm tempeh water

Cook tempeh by steaming for 10 min or drop in boiling water for 5 min (reserve water for mixing with other ingredients). In food processor, blend tempeh, walnuts, and Italian seasoning. In mixing bowl, combine all ingredients, and prepare balls.*** Bake on cookie sheet for 30-50 min at 375 degrees. Top with sauce and enjoy! We love sandwiches and of course with pasta and marinara!

Check out this awesome idea for pasta! Zuchini swap with a peeler! (And this makes it even faster! A SPIRILIZER...post coming soon!)

*Manischewitz Whole Grain Matzo Meal has just ONE ingredient (in photo below on left).

** Homemade Organic Italian Seasoning
1/2 c basil
1/2 c oregano
1/4 c marjorom
1/4 c garlic
1/4 c thyme
1/4 c rosemary
1/4 c black pepper
1/8 c crushed red pepper

Combine in large shaker container (I use old spice mix containers), and store in cool, dry place.

***Avoid "food hands" by mixing and preparing balls from outside a gallon sized resealable plastic bag! Transfer tempeh mixture, remaining dry ingredients, and water (all ingredients) into a large resealable bag. Seal, shake the bag, and blend everything together. Prepare balls from outside bag, and drop each ball onto cookie sheet. Cook and enjoy!

While meatless meatballs are cooking, prepare pasta, and enjoy!

For now, read more on tempeh here from Vegan Coach

Healthy Girl's Kitchen (Wendy Solganik) and Chef AJ make some lovely, raw marinara sauce (fun video, and the marinara recipe begins at about minute 51: healthiest marinara!)

Though, we are now eating our healthier versions, we have enjoyed these: Trader Joe's Meatless Meatballs (I didn't read the article, but there is a pic of the product and the nutrition label at the bottom, so you can check them out...website looks like a cool spot to check out TJ products :)

Coming soon: tempeh introduction, some yummy tempeh sandwiches, my spiralizer!, a sodium/oil-reducing marinara sauce trick, and more!

PS - I'm teaching some classes (Let Food Be Thy Medicine and Sports Nutrition: Fueling Your Young Athlete) in January, email me if you're interested! colleen@fresh-you.com