Sprouting Broccoli, Za’atar, Tempeh, + Harissa Yogurt

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Recently, I was listening to one of my favorite podcasts, and the question came up, What are you totally obsessed with right now? I love that question, and in lieu of sharing links and things, here are a couple of life updates/current obsessions:

 

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  • The microbiome and its potential role in virtually all aspects of health and disease. I listened in to most of the Microbiome Medicine Summit last month, and all the new information only cemented this interest.
  • Herbal remedies for stress, sleep, and anxiety: I’ve been taking an introductory class on Herbal Medicine this term and at the beginning of January, we picked one herb to study in depth. I’ve been studying American Skullcap (Scutellaria lateriflora) and I picked it for its nervine (nerve-supporting), anti-anxiety and anti-spasmodic properties. It’s been fascinating to learn about not only skullcap, but the whole host of other herbs that support sleep, stress, and anxiety, particularly because this is an area I’ve been struggling with. I’ve been carting around a review article titled Nutrients and Botanicals for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety, and Restless Sleep and instead of reading feel good books, I’ve been re-reading it in my free time (see, obsession!). Also, I’ve been taking a series of herbal formulas which include valerian, lemon balm, chamomile, and passionflower, among others. Like skullcap, these are all sleep and stress-supporting herbs. I’ve been seeing positive results.
  • Positive self-talk and self-care: I’m almost done with my first term in nutrition grad school! It’s been an interesting few weeks, as I began with A LOT of class work, and then gradually dropped off the load and finished classes throughout the term. I have one week left of one class and then a couple weeks break. I’m already excited for next term and in particular, a foundation health and wellness class that focuses on self-care and behavior change. I consider myself somewhat good at self-care, but I’ve been obsessed lately with positive self-talk. As I work on it, I’ve noticed the negative self-talk is gradually improving. I’ve also noticed that I’m usually self-deprecating when I receive compliments, and though I’ve always thought it was just part of being humble, I’ve realized I do not have to make an excuse every time I receive a compliment. I can simply say, thank you, and leave it at that. There are huge things to be gained from building oneself (and others!) up, instead of tearing down.
  • Broccoli. I have eaten so much broccoli these last couple months in the form of broccoli raab, purple sprouting broccoli, romanesco, and just plain, straight-up broccoli. Every time I think I’m ready for a broccoli-break, it ends up in the fridge and I gobble it up. William likes broccoli too, (he’s the one that started this whole broccoli bandwagon), but tax season has him eating away from home so much that I’ve eaten the major share of our broccoli purchases. I’ve also been really into broccoli with tempeh. For forever, I avoided soy products, but something about the fermenty flavor and texture is just so delicious right now. I’ve been adding it in to meals every other week or so, and alongside roasted broccoli and harissa, it’s simply delicious. Also: if the amount of broccoli I’ve eaten parallels how many times I’ve written broccoli in this paragraph, it may be time for a mini-break!

 

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Sprouting Broccoli, Za’atar, Tempeh + Harissa Yogurt, serves 2

This is the kind of comforting bowl-food that I enjoy eating, always. Harissa, a north African hot sauce, is spicy and contributes a lot of the flavor. Add as much or as little as you prefer but keep in mind the yogurt balances the heat, as do the other ingredients. This is the sort of recipe that can easily be switched up depending. William is not so big a fan of tempeh, and I can imagine this would be just as good with any number of other protein types. Likewise, the harissa would be equally good mixed into a little thinned cashew cream for a different sort of sauce, sans yogurt. 

1-2 bunches sprouting broccoli, sliced into 2-inch pieces

coconut oil

6 oz. tempeh, cubed

1 Tbs. za’atar or more as needed

½ cup coconut yogurt

1-3 Tbs. harissa, to taste (I used Ottolenghi’s recipe, but you can also purchase)

steamed millet, to serve

  • Preheat the oven to 375 degrees F. Line a baking tray with parchment paper and toss together broccoli pieces, tempeh, za’atar and a little coconut oil. Roast for 20-25 minutes, stirring once or twice throughout.
  • While the broccoli is roasting, stir together the yogurt and harissa. Start with a small amount of harissa and adjust according to taste.
  • Once the broccoli is done, serve with steamed millet or another grain, and top with harissa yogurt.

 

Reference:

Head, K.A. and Kelly, G.S. (2009). Nutrients and Botanicals for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety, and Restless Sleep. Alternative Medicine Review, 14 (2), 114-133.

 

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