Tasty Tempeh Saute

And I'm beyond your peripheral vision, so you might want to turn your head...cause some day you're gonna be hungry... and eat all of the words that you just said... I am what I am, I am 32 flavors and then some... Alana Davis

Lunch is one of those meals that I too often skimp on or snack through. A typical work-day lunch for me is a few rice crackers with peanut butter, a piece of fruit, a glass of kombucha and maybe some yogurt. If things are really busy, I might just have a handful of tamari almonds and some dried mango… but I know better. When I eat a good lunch, I have more consistent energy, I’m much more alert, and I don’t get that crazy, weak-in-the-knees feeling when my blood sugar crashes at about 4:00pm.

So today, while working at home and feeling absolutely famished after a nice long run in the woods, I made a delicious, nutritious and—most importantly—super fast lunch. 

This simple sauté requires just one pan and very little prep. It’s infinitely flexible and really yummy. If you’ve never eaten tempeh before, you really ought to give it a try. Tempeh is a fermented soybean product that is a great source of vegetarian protein and is full of vitamins and minerals.

As a gut-health vigilante, I am constantly encouraging people to incorporate more fermented foods into their diet. You see, gut health is not just about your gut. There’s a lot of compelling research linking poor gut flora to allergies, autoimmune diseases and even depression. Fermented foods offer a wide range of microbial organisms (think probiotics) that are the good soldiers in the fight for health.

Fermentation also preserves nutrients while breaking them down into more easily digestible forms.

You can find tempeh in any health food store or in the vegetarian section of a conventional grocer. Packaged tempeh is often made in combination with other grains or rice. Whichever you choose, the flavor is typically mild and the texture is great for slicing or crumbling. 

Tasty Tempeh Saute (serves two)

• 2 tablespoons extra virgin olive oil
  
• 2 cloves garlic, minced
  
• 1 leek, white and light green parts only, sliced thin and rinsed (substitute: 1/4 cup chopped onion or shallot)
  
• 1/4 tsp ground cumin
  
• 4 oz crumbled tempeh
  
• a splash or two of balsamic vinegar
  
• 2 cups curly endive washed and chopped (substitute: kale, chard, spinach)
  
• a splash or two of tamari (soy sauce) 

1. Heat the olive oil 
2. Add the garlic and leeks; sauté until softened
   
3. Sprinkle the cumin and stir
   
4. Add the crumbled tempeh and heat for about 3 minutes
   
5. Add the balsamic vinegar and stir to combine
   
6. Toss in the endive and heat until wilted
   
7. Finish off with a splash or two of tamari.
   

I wound up serving this over a bed of arugula, which added another dimension of flavor and nutrition.

Delish. 

Here are a few other variations to consider:

- cooked white beans and chopped rosemary

-chopped walnuts

-a splash of white wine or veggie/chicken stock instead of the vinegar

-shredded carrots and raisins or dried cranberries