A New Year's Resolution Challenge

A New Year and A New Resolution, or perhaps new RESOLUTIONS! It’s an exciting time of year…a chance to start anew with a blank slate. A chance to try to do better, be better, and live better. But what does that mean to you? Perhaps you want to read more books and watch less TV, or perhaps you want to start exercising more and eating healthier. Whatever it may be, it is a chance to reevaluate the previous year and what positive changes you would like to make for the future. Resolutions are very personal, some easier to speak about some more difficult, but each are valid in their own right. I for instance will challenge myself to a whole month free of sugar and alcohol. This means no chocolate and no red wine. Bummer, I know. However, I do know that once I start, I will feel so much better. Sadly, this means for all you readers that I will not be posting any sweet treat recipes for the next month :)

If taking charge of your health is a New Year's resolution for you, then I have a treat coming your way. While on my break, I have put together a fabulous six week nutrition overhaul that will bring back the spring into your step and start your year off right whether your new to whole foods, or your just needing to hit the reset button to find your natural groove again. Come join me in the REfreshME! challenge for free!

REfreshME! is designed to slowly build your basic nutrition knowledge up over a six week time period, adding a new whole foods based challenge every week. Each week you will continue the previous week’s challenge on top of the new challenge of the current week, until you reach week 6. At this time you will be “fueled” with rich nutrition tips and tricks to hopefully take you on a lifelong journey of incorporating nutrient dense foods into your diet. Each week I will post a recipe along with the week’s nutrition topic and link other recipes from my recipe index that fit. All participants can download the REfreshME! Challenge Tracker, to check off the days you successfully meet the challenge. Also, you can get in touch with others that are doing the challenge with you. Tag your REfreshME! meals, goals, and challenges on Instagram at #refreshme2015. I will be posting meal inspirations via @poppiesandpapayas on Instagram as well.

So now are you excited? This is what will come your way if you join the REfreshME! nutrition adventure!

WEEK 1: Stay Hydrated!

This week will highlight the importance of staying hydrated for detoxification, skin rejuvenation, weight loss, and overall health. Filtered water is a vital component of leading a healthy lifestyle, yet it is often forgotten and replaced with flavored and sugar sweetened beverages that add calories and additives to our diets.

WEEK 2: Energize your Eating Pattern!

This week will highlight the importance of building a balanced plate, and will identify proper mealtime patterns to balance blood sugar and stabilize energy throughout the day. Also, focusing on how you are eating is a vital component to moving forward towards a healthy lifestyle.

WEEK 3: Choose WHOLE Fruits and Vegetables!

This week will highlight the importance of eating whole fruits and vegetables, using current research to identify the health benefits of eating plenty of plants every day. A few superstar fruits and veggies will be identified to boost your plate.

WEEK 4: Nourish your Microbiome!

This week will highlight the importance of the relationship between your gut bacteria and your health. Interestingly you can alter your gut bacteria by eating a whole foods diet. Certain foods will be discussed that greatly benefit the growth of good bacteria.

WEEK 5: Extinguish Inflammation!

This week will highlight the benefits of eating anti-inflammatory foods that reduce inflammation and support detoxification. You will learn a few tips and tricks to keep your cooking healthy for you and your family.

WEEK 6: Rejuvenate your Lifestyle!

This week will highlight the importance of reducing stress, engaging in enjoyable movement, and sleeping well. Focusing forward on creating a balanced lifestyle and reducing stress is vital to overall health and longevity.

Before the challenge begins on January 5th you should…..

• Prepare yourself: Let family members and close friends know what your plans are. Hopefully they will help support and motivate you along your way.
• Clean your house before you start: Having a nice place to start your nutrition overhaul will help get you in the right mind set from the get go. 
• Clean out your refrigerator: Get rid of any old food, sauces, etc that clutter your fridge and do not support you on this journey. You know what they are, just throw them out.
• Pick your incentive: Select something that you will reward yourself with when you have successfully completed the 6-week challenge. For example, new running shoes or a dance class. 
• Get excited!!! Subscribe to my email list to make sure you don't miss a weekly challenge!

A challenge is called a challenge because it challenges you to do something you might otherwise choose not to. And more often than not, it is much harder to choose things that will enhance our health and support our long-term health goals, than those that do not. Therefore, let’s build a community of support amongst the REfreshME! participants. Tag your REfreshME! goals and challenges on Instagram to support and motivate each other with #refreshme2015. I want to see what you are all up to!

Below you will find the REfreshME! Challenge Tracker to download before the challenge starts on January 5th. To download hover your cursor over the top right corner and click the "Pop-out" icon. Once open, you can download the PDF to your computer and print the document. Use this Challenge Tracker by crossing off every day you successfully complete the week's challenge. As REfreshME! moves forward each week, the pervious challenges carry over to help build new long term habits. Therefore, by week 6 you will have collected all the previous challenges along with the final challenge for Rejuvenate your Lifestyle.

If you have any questions or comments please feel free to email me during this challenge. I will do my best to get back to you within 24 hours.

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Healthy Cashew Coconut Dipping Cookies

Tis the season to bake cookies! Truth be told, I am not much of a cookie person. My husband on the other hand is the cookie monster, able to eat 4-5 cookies a day and be happy as a clam. I do, however, have a soft spot for cookies that I can dip into a cup of afternoon tea or coffee. A sweet little pick me up to carry me through to dinner on a crisp and sunny winter day. A day just like today,where the sun warms my cheeks and the cool air energizes me with every deep breath. The kind of day where a long brisk walk should end with a cozy cup of tea and a homemade cookie. And because it is the season to bake holiday cookies, and because my husband would be oh so happy, I decided to create a vegan and gluten-free dipping cookie made with wholesome ingredients....they gotta be healthy, right? It took me two tries, but now they are perfect. A crunchy, nutty and delicious dipping cookie that can shine just like any ol’ traditional holiday treat! Maybe, I do like cookies after all J

So what sorts of goodness will you find in these cookies? A good amount of cashews, shredded unsweetened coconut, coconut sugar and coconut oil, a wee bit of sweet sorghum flour, a splash of vanilla, and a sprinkle of cardamom…all roasted and toasted and dipped into delicious Theo dark chocolate! Of course you can choose whatever chocolate you want, milk chocolate, flavored chocolate, or even go with no chocolate. It's up to you!

May this be my holiday gift to you, my dear friends! A gift that keeps on giving throughout the holiday season. Surprise your co-workers, your family members, or even your dearest friends with totally delicious sweet treats. With that I wish you a beautiful, sunny and crisp winter day, a long brisk walk, and a hot tea and cookie to come home to. 

Cashew Coconut Dippers

Makes about 2 dozen

INGREDIENTS

1 ½ cups whole raw cashews

1 cup shredded coconut, unsweetened

½ cup coconut sugar

¼ teaspoon sea salt

¾ teaspoon ground cardamom 

2 tablespoons psyllium husk powder

½ teaspoon baking soda

½ cup sweet sorghum flour (I used Bob's Red Mill)

2 tablespoons coconut milk

1 ½ teaspoons vanilla extract

¼ cup coconut oil, packed

1 dark chocolate bar, chopped (I used Theo 70%)

Optional: hemp seeds and extra shredded coconut for garnish

DIRECTIONS

Place the cashews and shredded coconut into a food processor and process until they resemble a fine mealy texture. Add the coconut sugar, sea salt, cardamom psyllium husk, baking soda, and sorghum flour. Pulse to combine. Add the coconut milk, the vanilla extract, and coconut oil. Process until the mixture begins to clump together and form a type of “dough”.

Gather up the mixture and place onto a parchment sheet. Form the dough into the shape of a long rectangle to create dipper-like cookies. Here you can decide how long and wide you want your cookies to be. Keep in mind that they will expand a bit during baking. If you want circle cookies, just roll the dough into a log instead of a rectangle.

Wrap up the rectangle with the remaining parchment paper and refrigerate for an hour. This step is crucial as it allows the psyllium husk to bind together the dough and it makes it easier to cut later on.

Preheat the oven to 350 degrees Fahrenheit, and remove the cookie dough from the refrigerator. With a knife cut slices off of the rectangle that are about a ¼ of an inch thick. Place each slice onto a parchment lined baking sheet.

Bake the cookies for about 10-12 minutes or until golden brown. Allow the cookies to cool on the baking sheet before moving them.

Meanwhile, create a double boiler by heating a little bit of water over medium heat in small saucepan. Place the chocolate in a small bowl or glass, and place the dish in the heated water. Stir until the chocolate is completely melted.

Remove the saucepan from the heat, leaving the bowl inside to keep the chocolate warm. Dunk the end of each cookie into the chocolate and place back onto a parchment lined sheet. Decorate each cookie with a sprinkle of hemp seeds or shredded coconut, and allow to cool. Store in an airtight container. 

Serve with a cup of hot tea or coffee as an afternoon delight.

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Bringing Back the Squash!

Thanksgiving is upon us! It is a time to be thankful for the wonderful friends and family that surround us, support us, and love us. I am also thankful for an entire week away from my internship duties. Instead I get to spend time with Dane at our beautiful cabin on the Olympic Peninsula, cozying up next to the woodstove with my favorite cup of chai tea.

The peace and quiet, and the constant drizzle of grey, entices me to get creative in my cozy cabin kitchen. Last time I was here, the sun was out, blazing a wonderful 80 degrees, and all my favorite people surrounded me. It was our wedding day, where 150 family and friends celebrated our union, our friendship, and our future together. The energy of that day still brings a smile to my face. How beautiful it was! However, now in the late days of November, I enjoy the quiet hours I have to myself. Just me, my bag of vibrant veggies, and my beautiful cedar kitchen longing for me to get cooking.

Just recently, I was once again reunited with a long lost vegetable, the squash. I can’t even begin to tell you how many times I have eaten squash of all varieties this last month. And you know what, I am not bored! Squash is so amazing because it comes in all different shapes and sizes, all different flavors and textures, and even a variety of different colors. There are so many ways you can cook squash that honestly, its pretty hard to tire of this abundant fall and winter delicacy. Let me share some fun facts and tips about my favorite squash!

Butternut

Peanut shaped, smooth, and beige in color the butternut is a good choice for recipes calling for a large amount of squash. Their seed cavity is in the small bulb opposite the stem, making the neck a dense portion of flesh. The longer the neck, and the smaller the bulb, the more flesh you get. Most often the rind is peeled, leaving behind only the orange, sweet and slightly nutty flesh, which softens quickly with heat. You will commonly find butternut squash in soups, pies, casseroles, or even as part of a salad.

Cooking Tip: One pound of butternut squash is about 2 cups of peeled and chopped.

Delicata

My all time favorite fall squash! Delicata has an edible rind that makes it super easy to prepare. Its rich and sweet yellow flesh, makes it a great addition to salads, as a side, or pre-baked and stuffed. However, due to its delicate rind, it cannot be held for long storage. Choose those without scratches or blemishes, to reduce spoilage.

Cooking Tip: You can cut them in half, or into rounds, and stuff them with you favorite stuffing as a hearty fall entrée. Their seeds are also delicious when roasted.

Kabocha (Green or Red)

Kabocha can be both dark green with blue-gray striping, or a deep red-orange, and sometimes is mistaken with Red Kuri squash. They tend to be round with a flattened top. With flesh that is smooth, yellow, and sweet, it is very similar in texture and flavor to a sweet potato. It can be tossed in salads or stir-fries, or even used in soups.

Cooking tip: Steaming kabocha slices is a quick way to cook the flesh and makes it easier to scrape the flesh away from the rind.

Spaghetti

Yellow in color, and oblong in shape, spaghetti squash somewhat resembles a football. However, it is most known for its strands of flesh that look and taste similar to spaghetti noodles. This unique trait lends itself perfectly to make grain-free “pasta” tossed in your favorite pesto, tomato, or bolognaise sauce.

Cooking Tip: After baking the squash halves, use a fork to scrape out the spaghetti like flesh strands. Make sure to scrape horizontally to get the longest strands.

Besides being super tasty, squash is also a powerhouse of nutrients filled with high amounts of antioxidants vitamins A and C, as well as fiber. One cup of cooked winter squash contains about 60% of your daily vitamin A, 25% of our daily vitamin C, and 23% of your daily fiber (1)! The fiber helps stabilize your blood sugar, feed your healthy gut bacteria, and increase satiety, while the antioxidants vitamins A and C, help to boost the immune system and relinquish free radicals within our body (2). Squash has also been studied for its anti-inflammatory properties, including its omega-3 ALA content (1). Although its omega-3 content is not as rich as in walnuts, flax, and salmon, it is still a great low-fat, nutrient rich, alternative to add as part of an anti-inflammatory diet. 

So, if this Thanksgiving you are not stuffing a turkey, or are wanting a delicious hearty vegetarian side, this stuffed delicata recipe can be a great addition to your holiday. I love this recipe because you can prepare it in advance, and reheat in the oven when needed. You can even bring stuffed squash to work and reheat it in the microwave! If you are serving it as a side, cut each delicate squash into thirds, otherwise, ½ squash is considered a single serving. Stuffed squash is great  served alongside a green salad, a cup of soup, or as the highlight to your plant-based Thanksgiving dinner. Even the seeds can be used to top your salad, your morning cereal, or just as a simple snack. No need for Tofurky, the stuffed squash comes to the rescue!

By the way, I have a feature article in the Winter 2014 Chickpea Magazine called "Spiced Drinks for Winter Immunity" which highlights four different vegan winter beverages, including a Thai spiced hot chocolate, to help keep your spirits high. Check it out here, in either a print or digital version.

Stuffed Delicata with Hazelnuts and Chanterelles

Makes 4 servings

INGREDIENTS

For the Delicata Squash:

2 medium delicate squash

4 teaspoons extra virgin olive oil, divided (or ghee)

4 teaspoons maple syrup, divided

Sea salt

For the Delicata Seeds:

1 tablespoon extra virgin olive oil or ghee

¼ teaspoon turmeric (to add a golden color)

Sea salt and pepper to taste

For the Stuffing:

2 tablespoons extra virgin olive oil (or ghee)

¼ lb chanterelle mushrooms***, peeled (or crimini, finely chopped)

½ yellow onion, minced

2 celery stalks, quartered and finely minced

1 ½ teaspoon dried marjoram

1 ½ teaspoon dried sage

2-3 cloves garlic, minced

½ cup whole hazelnuts**, roasted and coarsely chopped

1/3 cup chopped raisins (dried cranberries, cherries, or currants can be used as well)

2 cups cooked quinoa*

Salt and pepper to taste

¼ cup fresh parsley, finely chopped

Squeeze of lemon

Optional: grated asiago/parmesan or crumbled feta.

DIRECTIONS

Preheat the oven to 400 degrees Fahrenheit. If cooking the quinoa, set up the quinoa on the stovetop (see below).

Meanwhile halve the two delicata squash and scrape out the seeds with a spoon into a small bowl. With your hands remove large chunks of squash flesh away from the seeds. A little bit of flesh is fine as it give the seeds a nuttier flavor when roasted. Rub each squash half with 1 teaspoon olive oil, 1 teaspoon maple syrup, and sea salt. Place the halves into a oven safe dish, face down and bake about 30 minutes or until tender to the touch.

Once the squash are in the oven, toss the seeds with oil, turmeric, sea salt, and pepper. The turmeric gives the seeds a nice yellow color when done. Spread onto a parchment covered baking sheet and bake at 400 degrees for about 35 minutes or until golden brown and crispy. Save the seeds to toss into a salad, top on yogurt, mix into trail mix, or eat just as is for a snack.

If roasting the hazelnuts, place them into the oven at this point.

As the squash and the seeds are baking, and the nuts are roasting, it is time to start preparing the stuffing. Heat a large pan to medium heat, and add the olive oil. Add the mushrooms, onion, and celery, and reduce the heat to medium-low. Add the sage and marjoram. Sauté until the onions are glassy, and the mushrooms tender.

Then add the garlic, hazelnuts, and raisins. Sauté an additional 5 minutes, or until raisins are plump and tender. Stir in the quinoa (if you want to add cheese do so at this time). Season with sea salt and pepper to taste.

Remove from heat, and stir in the fresh parsley and a squeeze of fresh lemon juice. Spoon the mixture into the squash halves and top with a fresh parsley leaf as a garnish.

NOTE: You can put the squash back into the oven for 5-10 minutes to reheat the squash and the mixture if the squash has cooled down OR if you added cheese to the mixture, it will melt a bit more.

*How to Cook Quinoa:

1 cup dry quinoa

½ teaspoon sea salt

1 ¾ cup water

In a medium saucepan add the quinoa, water, and sea salt, and bring to a boil. Reduce heat to low and cook about 15 minutes. Then turn off the heat, and allow to rest 5 minutes. Remove the saucepan from the heat, and fluff with fork. Allow to cool until you need to use it for the stuffing.

**How to Roast Hazelnuts:

1/2 cup whole, raw hazelnuts

Preheat oven to 400 degrees Fahrenheit and roast for 6-8 minutes, until fragrant. Depending on oven temperature, it make take more or less time.

***How to Peel Chanterelle Mushrooms:

Pull downward starting along the edge of the mushroom top. You will “peel” off strings of mushroom, similar to string cheese.

                                                                                                                                                         

Reference:

1. Worlds Healthiest Foods. Squash

2. Fiedor J, Burda K. Potential Role of Carotenoids as Antioxidants in Human Health and Disease. Nutrients. 2014;6:466-488.

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Classy Cranberries and Savory Sweet Potatoes: A perfect holiday duo

I love the holidays. Not just because it is a chance to spend time with friends and family, but also because it is a chance for me to inspire others through food. More often than not, I bring something healthy and creative, containing only fresh whole food ingredients. Usually it stands out, alone and out of place, in the flood of other rich and sweet alternatives. Not surprisingly, it usually is a hit, drawing in curious tasters with the colorful and vivid ingredients screaming “taste me!” Without refined sugars, and refined flours and grains, it may seem hard to compete with the latter. However, the savory and delicious flavors always prove them wrong. Whole foods can taste good!

Not only do whole food ingredients taste delicious, but they also naturally contain less refined sugar, preservatives, or other flavor enhancers, and more nutrients and fiber. For example, you can buy canned cranberry sauce that contains 21g of sugar per ¼ cup serving, or 5 ¼ teaspoonsof white sugar! However, it is also easy to create an unhealthy version of cranberry sauce using fresh whole cranberries. For instance when I bought a 12 oz bag of fresh cranberries at the grocery store, the cranberry sauce recipe on the back called for 1- 1 ½ cups of white sugar! I couldn’t believe my eyes! This recipe contains even more sugar than the canned alternative! With so much sugar in typical cranberry sauce, either in the canned form or using the free recipe, of course its going to taste amazing on top of the fatty and salty turkey meat. How could anyone resist the addicting combination of sugar, fat, and salt?

So, why is refined sugar unhealthy? Firstly, it does not contain any vitamins, minerals, or natural enzymes like raw honey or maple syrup. Secondly, and more importantly, large amounts of sugar in the diet may contribute to systemic inflammation, increasing the progression of chronic disease. In addition, refined sugar can also feed unhealthy bacteria in the gut, leading to yeast overgrowth and GI upset. Although most consumers may not be aware of their day-to-day sugar consumption, adult Americans are consuming on average 22 teaspoons of sugar per day. Compare that to the American Heart Association daily recommendations of 9 teaspoons for men and 6 teaspoons for women (1). Even more frustratingly, sugar is often hidden in refined and processed food; for instance pasta sauces and ketchup. No wonder we love to dip our fries in ketchup-it’s the magical sugar, fat and salt combination!

Sadly, during the holidays, sugar consumption increases even more dramatically, due to the constant temptations at every corner, including desserts, sweetened lattes, and other holiday adult beverages. For example, a 12 oz pumpkin spiced latte contains over 9 teaspoons of sugar alone. Now add to that the sugar in your morning pastry, the sugar in your favorite holiday dessert, and the sugar in your alcoholic drink of choice, as well as any additional hidden unknowns. All of a sudden you are probably up to an average of 30-50 teaspoons! Yeaowza!

So, how can you be more conscious and aware of your sugar consumption this holiday?

•  Start by choosing whole food ingredients in place of processed or canned goods in your holiday recipes. By utilizing fresh cranberries in a recipe you can adjust the amount of sweetener you would like to add, instead of buying canned.
•  Reduce the sugar amounts in your favorite recipes. Instead of adding in a whole cup, try adding in just ¾ or 2/3 of a cup and see if you notice too much of a difference.
• Try swapping unrefined sugar with healthier alternatives like maple syrup, honey, coconut sugar, or sucanat for added vitamins and minerals.
• Add dried fruit to recipes in place of extra sugar to add sweetness as well as added fiber and nutrients.

Just because you are reducing or omitting refined sugar, doesn’t mean that the food has to taste bad. As you reduce your sugar intake, your taste buds will change, and you will not crave as much sugar in your food. It’s a win, win situation for your health and that of your loved ones!

So in light of the sugar topic, today I am going to share with you a healthy alternative to your traditional, highly sweetened, cranberry sauce. The first difference is that it is raw—allowing all the powerful phytonutrients and enzymes in cranberries, which have been touted with anti-inflammatory and anti-bacterial properties, to stay intact and work together synergistically. When heated, processed, and mixed with a lot of pro-inflammatory sugar, the health benefits of cranberries decreases (2). Keeping the cranberries raw, allows you to benefit from all their health promoting compounds!

Secondly, I only use maple syrup as a sweetener, and only ¼ cup, reducing the typical sugar amounts by ¾ or more! And thirdly, I add freshly squeezed orange juice, zest, and optional jalapeno to the mix, creating a zesty and bright raw cranberry chutney. The trick to this recipe is time. The longer it marinates in its own juices, the more developed the flavors become. I recommend making this recipe in advance and storing it in your refrigerator at least a day before you using it.

With that I leave you with a delicious and savory salad, topped with a raw cranberry chutney. The roasted sweet potatoes are to die for—mixed together with feta, toasted sesame seeds, a drizzle of raw honey, and chili flakes for extra spice. These usually don’t last long in my household, because I add them into salads, use them as sides, or even eat them alone. They are just that good! And with a dollop of cranberry chutney put on top…..you are in fall harvest heaven!

Raw Cranberry Chutney

Makes about 2 cups

INGREDIENTS

12 oz fresh cranberries

1 orange, juice and zest

4 tablespoons maple syrup

2 pinches sea salt

Optional: 1 deseeded jalapeno, finely minced

DIRECTIONS

Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries.

Add the fresh cranberries into a food processor. If you want to add any jalapeno, do so now as well. Process until finely minced. Be careful not to process it too much, because then it will become too soggy.

Spoon into a large bowl and mix with orange juice, zest, and maple syrup. Season with a pinch or two of sea salt.

Store in a glass jar for up to one week.

Note: This chutney gets more flavorful with time. Tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey.

Roasted Sweet Potatoes with Honey, Feta, and Sesame

Makes about 4 cups

INGREDIENTS

2 medium sweet potatoes, washed and dried

1 tablespoon melted ghee or avocado oil (can also use refined coconut oil)

1 ½ tablespoons hulled sesame seeds

Raw honey

1/3 cup crumbled feta (fresh feta is the best)

1 tablespoon fresh parsley, finely minced

Pinch of chili flakes

Sea salt and fresh ground pepper to taste

DIRECTIONS

Preheat the oven to 475 degrees. Meanwhile, chop the sweet potatoes into bite sized pieces, leaving the peel on, and place into a medium bowl. Toss the potatoes well with your oil of choice until evenly covered.

Line a baking sheet with parchment, and evenly pour out the sweet potatoes onto the sheet, making sure that none are overlapping to ensure crisp sides. Bake for 15-20 minutes. Check for tenderness and stir. If tender, then sprinkle with sesame seeds, and return to the oven to bake 5 more minutes until sesame seeds are toasted.

Remove from the oven and generously drizzle the sweet potatoes with raw honey, crumbled feta, fresh parsley, chili flakes, and sea salt and fresh ground pepper to taste. Mix well and serve warm or cold.

Note: I like to toss mixed greens, or romaine hearts, with a drizzle of olive oil, a pinch of sea salt and fresh pepper, a cup of warm roasted sweet potatoes, and a dollop of raw cranberry chutney. Super easy and tasty!

                                                                                                                                                    

Reference: 

1. American Heart Association. Sugar, Added Sugars Add to Your Risk of Dying from Heart Disease. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp. Accessed November 9, 2014. 

2. Worlds Healthiest Foods. Cranberries. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145. Accessed November 9, 2014. 

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T is for Tempeh

I love quick and easy meals that are healthy, delicious, and versatile. Those are usually the ones that I go back to often, adapting them as the ingredients in my refrigerator change. Especially, as the week comes to a close, my kitchen creativity sometimes dwindles along with it, waiting for that long awaited Saturday morning slumber that rejuvenates my foodie love. With nine solid hours of uninterrupted sleep, and no more steel cut oats left over for quick reheating, I felt inspired and motivated to create one of those true and tried recipes for our Saturday breakfast and share it with you!

Once again, this recipe is an inspiration from our Bali honeymoon. Although the concept is unique, the ingredients in this recipe are common staples found in any plant-based kitchen. And if you do not happen to have every single ingredient, you can easily swap it with something else that is hidden in your veggie bin. Also, this recipe lends itself perfectly as a light lunch or dinner entrée, that can become even heartier if paired with a side of whole-wheat toast or a fruit salad.

Tahu Telur, or translated tofu and eggs, is the common name for this typical Balian dish. The base consists of eggs and tofu, and is topped with fresh veggies, including grated carrots and cabbage, as well as mung beans and chopped peanuts. A light sauce is served alongside, as a dressing for the vegetables. Although my version is similar, there are a few twists that I think make it even better. Let me tell you why.

Just like in the book “Eat Pray Love”, I feel in love in Bali, with tempeh. I have to be honest; at that time I had never cooked tempeh. As a nutritionist and health food blogger, this may seem unheard of. Tempeh was foreign while tofu was and still is a common staple in my kitchen. However in Bali, tempeh was on every menu, as fries, as a side, or as part of an entrée. I had to try it! Within two weeks I was transformed from a tempeh novice to a tempeh advocate. It didn’t even dawn on me until the last few days of our visit, that tempeh originated in Indonesia!

This fermented whole soybean patty may seem foreign to you too, with its unique flavor, texture, and smell. However, when well seasoned and added to flavorful meals, not only does the flavor become enjoyable, but the nutritional benefits far outweigh tofu. Because the whole soybean is utilized, sprouted and fermented, the protein and fiber content, as well as vitamins and minerals, are much higher in tempeh. For example, in a 4oz serving of tempeh, you will find 20g of plant-based protein and 12g of fiber. The fiber will help keep you full longer, bind to toxins for elimination, feed healthy bacteria, and reduce constipation. Whereas the protein increases satiety and offers the building blocks to keep your muscles strong and healthy. A 4 oz serving of extra firm tofu, on the other hand, has about 12g of protein and 1g of fiber. Furthermore, the minerals found in tempeh, such as iron and calcium, are much more bioavailable because the phytic acid content is reduced during the soaking and fermentation process. Why is this important? Phytic acid binds to minerals such as iron and calcium, and instead of absorbing these minerals, you excrete them. But wait there is more! Tempeh also has beneficial active cultures, just like yogurt or kefir, that can help keep your digestive tract healthy by culturing good bacteria in your large intestine. Isn’t tempeh a soybean rockstar?

So are you ready to fall in love with tempeh? Here are some things to keep in mind when buying tempeh:

• Tempeh can be found in the refrigerated or frozen section.
• Since soybeans are a GMO crop, choose organic tempeh when possible.
• You can find a variety of tempeh products, including original and multigrain. 
• A whitish covering on the tempeh is normal, as are a few black or gray spots.
• Quality tempeh has a natural aroma that smells earthy and mushroom-like. 

Because I exchanged the tofu with tempeh, my version is called Tempeh Telur, using veggies that I found in my veggie bin, including cherry tomatoes, onions, radish sprouts, and avocado. If I had a cucumber I would have tossed that into the mix as well. And instead of the traditional chopped peanuts, I used chopped macadamia nuts. You can use whatever floats your boat!

Tempeh Telur

Serves 1

INGREDIENTS

1 teaspoon ghee or coconut oil

½ serving of tempeh, cut into small cubes (I used Surata Multi-Grain)

2 tablespoons minced onion

2 eggs

1 large clove garlic, finely minced
Splash of soymilk (or regular milk)

¼ cup radish sprouts (can use any type of sprouts)

4 cherry tomatoes, diced

1 tablespoon chopped macadamia nuts (or peanuts)

¼ avocado, sliced

Cilantro for garnish

Salt and pepper to taste

FOR THE SAUCE:

½ tablespoon reduced sodium tamari

1 tablespoon seasoned rice vinegar

Siracha to taste

DIRECTIONS

Heat a small skillet over medium heat. Add the ghee and the tempeh and sauté for a couple minutes. Reduce heat to medium-low. Add the minced onion and sauté until glassy. Season with a sprinkle of sea salt and fresh pepper.

Meanwhile, whisk the eggs in a small bowl, add the garlic, and the splash of milk. Mix well and season with a pinch of sea salt and fresh pepper.

Pour the egg mixture evenly over the sautéed tempeh and onions. Cook on low until the egg mixture has set, about 5 minutes. Carefully, flip the “egg pancake” over and sauté on the other side for a minute.

Transfer the “egg pancake” to a warmed plate (I do this in the microwave), and top with sprouts, cherry tomatoes, macadamia nuts, avocado, and cilantro. Serve immediately with a side of sauce. Drizzle the sauce over the fresh veggies as needed.

Note: You can easily double this recipe and make two servings at once, you just need two small skillets to cook the “egg pancakes” at the same time. Or you could preheat your oven to low and keep one warm, while you cook the second.

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