Recipes

Avocado Tempeh Salad

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Ingredients:

  • 1/2 avocado
  • 4 oz tempeh, crumbled (half a typical package)
  • 2 stalks celery, washed and chopped
  • 1/4 lemon, squeezed (about 2 tsp, or do to taste)
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper
  • 1 tsp dijon mustard (you can use any kind you like or omit)
  • 1/4 tsp Trader Joe’s Everything but the Bagel Seasoning + Sprinkle on top
  • 1 Trader Joe’s whole wheat pita pocket (this kind is delish but also nice, smaller size while still big enough to fill me up)

Directions:

  1. Prepare the produce. Wash and chop celery. Open and cut the avocado into square or I have one of those “fancy” tools which easily scoops it out. Place both in a medium bowl.
  2. Take the tempeh and crumble it with your hands or a fork, add to bowl.
  3. Add lemon juice, mustard, and seasonings.
  4. Stuff it all into a whole wheat pita pocket or make into lettuce wraps for a gluten-free option. Sprinkle with Trader Joe’s Everything but the Bagel Seasoning.
  5. Serves 1, double for a perfect meal for two!

Health Benefits:

Tempeh is made from fermented soy beans making this food full of protein, fiber, probiotics, and many micronutrients all while being vegan! One serving (4 oz) of tempeh contains 20 grams of protein and 9 grams of fiber while containing 16 grams of carbohydrates). I get a lot of questions about how to use tempeh well, you can cook it but if you do you kill off the good bacteria that helped ferment it. That would make the food no longer probiotic but still a healthful food! I cook it in stir-fries often or even cook it into strips for additional protein on sandwich.


Strawberries n’ Creme Steel-Cut Oats

IMG_1549Ingredients:

  • 3/4 cup cooked steel cut oats
  • 1/2 cup plain Greek yogurt
  • 3/4 cup fresh strawberries
  • Drizzled with 1 tsp raw local honey
  • Sprinkle with cinnamon to taste

Directions:

To make steel-cut oats I use this amazing recipe from cookie + kate. Otherwise, you can cook your steel-cut oats per your preference. Top off warm oats with plain Greek yogurt and cut-up strawberries. Drizzle with 1 tsp raw local honey and cinnamon. Serves 1, you can make a large portion of cooked oats and use as a versatile base with varying toppings!

Health benefits:

This delicious & nutritious breakfast (or any time of day meal) is a fantastic meal for gut health and overall health. Nourishing your body with prebiotics and probiotics for optimal gut flora! Check out this post if you want to know more about probiotics and prebiotics!


 

Black Bean Burgers

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Ingredients:

  • 15 oz can blacks beans, drained and rinsed
  • 1 egg
  • 1/2 sweet onion, diced
  • 1 cup old-fashioned oats (use gluten-free certified if making GF)
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1 tbsp extra virgin olive oil (EVOO for short)
  • Whole wheat bun
  • Lettuce, tomato, avocado (whatever toppings you desire, I made a sriracha aioli-yum!)

Directions:

  1. Mash black beans with a fork or pastry cutter until mostly smooth with some texture left.
  2. Add egg, onion, oats, and seasonings until mixed well.
  3. Add EVOO to a skillet on medium heat.
  4. Form mixture into 2-inch diameter patties. Mixture will make about 12 patties.
  5. Serve on whole wheat bun if you want a traditional burger or top off a southwestern type salad with these burgers for a gluten-free option!

    **recipe adapted from here**

Health Benefits:

Not only are these black beans burgers easy to make but they are full of nutrients! This dish fits into many different diet lifestyles such as vegetarian, gluten-free, Mediterranean diet, and your average Joe! Lately, more and more research is coming out about the benefits of legumes (beans are a legume) due to their high amount of fiber, protein, vitamins, and minerals! Vitamins and minerals are micronutrients and these black beans pack a punch of micronutrients:

  • Iron
  • Calcium
  • Potassium
  • Magnesium
  • Zinc
  • Phosphorus
  • Copper
  • Manganese
  • Folate
  • B vitamins

Stay tuned to learn more about nutrient density, micronutrients, fiber, and more!

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