Tag Archives: The Recipe Redux

tempeh tikka masala

 

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Do you remember when I talked about my shame/pride of buying my tofu in bulk or that I was actually in the anti-tofu and soy foods camp for a whole lot of years? Well…let me tell you about the first time I bought tempeh, the fermented soy product that I now love and enjoy often.

At some point in mid-college I purchased a package of this wonky, brown and slightly moldy-looking fermented tempeh at my co-op since it was different and not meat. I was still eating meat regularly then but was also very veg/health foods curious. I took the tempeh home, cut it up and used it in something…and I thought it was gross. I didn’t try it again for a good number of years until after Deborah Madison in The New Vegetarian Cooking For Everyone convinced me it was actually quite good for me and not a “fake meat.” And following her cooking suggestions, I tried again and found I enjoyed it a whole lot!

One of the reasons tempeh is good for us is because it is fermented and it helps to inoculate our gut with good microbes. If you haven’t heard me gushing about the microbiome in past posts, well…you probably haven’t also spent an hour or two in my presence because I’m pretty sure the topic makes its way into everyday conversation on the regular. The two big reasons I’m pretty darn fascinated with the topic is that much of our immune system is housed in the gastrointestinal tract, thanks to the plethora of microbes that make their homes there AND about 90 percent of serotonin, one of the feel-good neurotransmitters responsible for regulating mood, relaxation, sleep, and even appetite, is also made and housed in the gut. I’ve struggled with immune dysfunction for a number of years, thanks largely to food sensitivities and compromised gut health, and also with anxiety in various forms for much of my life.

This month, The Recipe Redux challenged us to share a recipe that promotes gut health, and good timing too, because cold and flu season is upon us, as are the dark, damp, and cold days of late fall and winter when moods tend to take a nosedive.

 

Before I do, I want to share three important things you can do to enhance your internal microbial community, and thus immune health (and likely mood too!)

The first is eating more fiber. The good bacteria that promote health need fiber, which they digest into short-chain fatty acids (SCFAs) like butyrate and propionate. SCFAs are not otherwise available in the diet, and they’re responsible for a whole host of disease preventative effects, one of which is combatting inflammation. The more fiber we consume, the more diverse our microbial life (a good thing), the more short chain fatty acids that are produced, and the more health tends to improve. Fiber in foods comes in the form of fruits and vegetables, whole, unprocessed grains, beans and legumes, and nuts and seeds. If you have trouble digesting fiber-rich foods, it likely means you just need a little time to increase them in your diet gradually, as the good bacteria that digest them will grow prolifically if only given their preferred foods, and this can happen in a matter of just a few days!

The second thing to promote gut health, as I hinted above, is to eat more fermented foods like tempeh, miso, sourdough bread, raw sauerkraut and kimchi, and fermented unsweetened yogurt. When we eat fermented foods, we’re introducing the beneficial bacteria instead of feeding the ones already there. Aim for a large variety of fermented foods as this further promotes diversity of bacteria populations and optimal health.

The tempeh that I’m now so fond of is made from organic soybeans that are inoculated with a spore and then fermented. The fermentation process breaks down phytates, which are anti-nutrients and bind minerals and vitamins, so we can digest them. Tempeh is also rich in protein, B vitamins, fiber, phytonutrients, and minerals such as manganese, phosphorus, and copper. What’s more, tempeh doesn’t actually have to be cooked so it makes for a quick addition to meals. What Deborah Madison taught me is that steaming it for about 10 minutes before adding into a dish does make it tastier, as it can sometimes be a little bitter without this extra step. I tend to steam when I have the time and just dice and toss into recipes when I’m ready for food on the quick!

Lastly for optimal gut health, reduce sugar and refined carbohydrates, as they promote the proliferation of bad bacteria. Like a kid on too much Halloween candy, more sugar makes the disease-promoting bacteria really happy and they grow in number and increase inflammation and a whole host of less than ideal health outcomes.

 

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Now, for the recipe! Tikka Masala is actually a British dish that came about when a tomato sauce was combined with Indian-spiced vegetables and meat. It is super popular in Britain and Ireland as simply “Chicken Curry,” and this recipe began a number of years ago as a quick dairy-free chicken curry that William and I loved. Over the years, I dropped the chicken, added tempeh, and made several gentle tweaks, and we now have a gut and immune-friendly tempeh tikka masala that can be adapted depending on the season, and comes together quickly without all the marinating and spice rubs of a traditional tikka. Any type of canned coconut milk can be used here, but the whole fat kind will obviously make for a richer, more-rounded dish, and it’s the type I favor these days.

 

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Tempeh Tikka Masala, serves four
16-oz. tempeh, cut into about 48 pieces
1 tsp. coconut oil
1 large onion, diced
3 cloves garlic, minced
1-inch knob of fresh ginger
2-3 cups chopped seasonal vegetables (yellow/orange/red bell peppers, mushrooms, cauliflower, broccoli, turnips, peas, etc.)
1/4 teaspoon cayenne pepper
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon ground coriander
1 teaspoon turmeric
¼ tsp. ground black pepper
1 teaspoon salt
3-4 medium garden-ripe tomatoes or 14 oz. canned unsalted whole tomatoes
1 cup coconut milk
juice from one lime
cooked brown rice to serve

  • In a small saucepan with steamer basket and 1-2 inches of water in bottom, steam the diced tempeh for about 10 minutes. Remove from heat and set aside.
  • In a large skillet over medium heat, warm the coconut oil, and then add the onion, garlic, and ginger. Once the onions have begun to caramelize and turn golden, add the remaining vegetables and cook for an additional 5-8 minutes. Then add the spices and mix in.
  • Give the mixture a minute or two and then add the tomatoes and stir. Simmer for another 10 minutes or so, and then add the coconut milk, tempeh, and lime juice.
  • Stir everything together, let the flavors meld for an additional 10 minutes or so, taste and adjust seasonings as necessary, and enjoy over steamed rice.

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References:

BMJ. (2015). High dietary fiber intake linked to health promoting short chain fatty acids: Beneficial effects not limited to vegetarian or vegan diets. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2015/09/150929070122.htm.

Cresci, G.A. and Bawden, E. (2015). The gut microbiome: What we do and don’t know. Nutrition in Clinical Practice, 30(6), 734-746. doi: 10.1177/0994533615609899.

Rich, P. (2017). Gut science is radically changing what we know of the human body. University Affairs. Retrieved from: http://www.universityaffairs.ca/features/feature-article/gut-research/.

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Roasted Sweet Potatoes, Black Beans, Tomatoes, Cumin + Kale

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“Rain split the cherries. Cut your harvest check in half.” 


The line, straight from The Farming Game of my youth goes through my mind as I snap a small handful of cherry tomatoes from the vine in-between rain clouds.

I swear half my childhood was spent staying up into the wee hours of the mornings playing that game with siblings and anyone else who could be coerced to “become a real farmer.” If you’ve never heard or played, the game is a lot like Monopoly, only much more realistic and centered around the topic of all things farming. The largest takeaway, I think, is that crop diversification is key to farming/food growing success.

The same can be said in real life.

 

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Last year we were up to our elbows in zucchini, eating lots and lots of noodles. This year, the squash bugs came out in force and that crop was a major loss past early July, five plus cucumber plants never did make it beyond a few inches growth before they struggled, and the collards set to flowering early. William babied his first crop of corn so much I joked he’d get lucky and they’d all have worms. And then the team effort, me picking out the variety, him doing all the subsequent work and babying, me finishing up by harvesting every last ear at the right time and turning it all into tasty meals, worked out. The corn was the biggest success. And I’ve never been too keen on it, particularly.

The tomatoes, peppers, and eggplants too, blasted by a lot of summer heat, produced in leaps and bounds to the point that we’re almost out of nightshades, earlier by far than most years, and can I even tell you how glad I’m going to be when we pull all the plants out and I forego most tomatoes until next year?!

I’ve a friend who I told recently that I’m the most unattached and hands-off gardener, to which she replied, oh no, you’re not. But she’s wrong. I mostly don’t care about the bugs, often letting them grow in population a little too much, hence the squash bug outbreak that got past the manageable stage. And the amount we’ve been harvesting would be significantly reduced if it weren’t for William needing to detox from office life every evening through summer with his watering and audiobook situation. I left him happily to it and rejoiced in harvesting, planting, occasionally fertilizing and deadheading flowers. Oh and unemotionally yanking out whole plants and insect-infested sections, because as my mother always says, if a plant dies, just replace it with something else.

That’s pretty much my motto too. Along with crop diversity, so I have the luxury of being completely unattached to any one thing.

 

Anyway, enough chattering on. The rain did split my cherry (tomatoes). And in a couple weeks I’ll wipe out that whole section and plant winter cover crop instead. But for now, we’re enjoying the last of that particular summer treat atop oven-roasted sweet potatoes and black beans in this easy weeknight favorite that can be either fancied up or pared down, depending.

What about you? What have you been enjoying in this transitional seasonal?

 

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Roasted Sweet Potatoes, Black Beans, Tomatoes, Cumin + Kale, serves 4
The Recipe Redux September theme is Sheet Pan Meals, with the idea of throwing ingredients together on a sheet pan or baking dish and roasting for a simple dinner to make busy weeknights manageable. I may have cheated a bit since the only roasting that needs to happen here is the sweet potatoes, but this is one of my favorite simple dinners by far, and in a jif–and perhaps if you’re blessedly fresh out of summer tomatoes–if comes together quick with roasted sweet potatoes, canned black beans, a few handfuls of greens, some salsa and seeds. For a nicer, fancier version, take a few minutes more to slice and dice some peppers and tomatoes with toasted cumin and fresh lime juice and make your black beans from scratch. And perhaps enjoy the last couple weeks or two of warmer weather. Enjoy!

4 small sweet potatoes
2 cups cooked black beans
6-8 cups chopped kale
1 lb. cherry tomatoes, sliced in half
1 large sweet bell or Italian pepper, diced
small handful cilantro or parsley, minced
1 tsp. whole cumin seeds
2 Tbsp. extra-virgin olive or avocado oil, divided
2 Tbsp. lime juice, divided
a few pinches sea salt
additional lime wedges
pumpkin, sunflower, or hemp seeds

Directions:

  • Preheat the oven to 400 degrees F. Wash and dry the sweet potatoes, and then gently poke a few holes in their skins. Set on a piece of foil or in a baking dish and bake in the oven for 45 minutes or until soft when pierced with a fork or knife.
  • In a dry skillet over medium heat, toast the cumin seeds until fragrant.
  • Slice the tomatoes in half, dice the pepper and parsley, and combine in a small bowl with the toasted cumin and half of the oil and lime juice. Taste and salt as needed.
  • Finely chop the kale and add to another small bowl. With the remaining oil and lime juice, massage the kale gently to soften.
  • To serve, top each sweet potato with heated black beans, the tomato + cumin salad, kale, and seeds.
  • Finish with additional lime juice as desired.

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Broccoli, Raisin + Sunflower Salad

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I’ve had a whole line of early summer recipes to share, which I tested on repeat until getting just right. Inevitably I never got around to photographing and sharing, and then the ingredients in question were past their season and the moment was gone.

Sigh.

It’s been that sort of summer. I’ve been trying to just go with it.

 

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The Recipe Redux challenged us to Beat the Heat with the Slow Cooker/Instant Pot/Pressure Cooker this month instead of turning on the oven or stovetop. But the god’s honest truth? I wiped out//not invited in as many appliances as I can, in the name of less clutter, open space, and more peace of mind. So I don’t have too many kitchen appliances to cook with in lieu of the oven and stove, save our tiny countertop grill.

And also, If you read my last post about eating more soup in the summer (a practice that is still going strong), you’ll know I’m okay with a little summer heat. I’ve been delving more into eating in the way that serves me best these last few years and warm, cooked foods are generally better for me. Our climate is also fairly mild and I’m enjoying being outside as much as possible in this season; the warm days are particularly pleasing. Chameleoning, I call it.

I worked outside in the shade for most of the day earlier this week, and though it was easily in the low 80’s, I had a long-sleeve on for most of it. Later, at a meeting in an unairconditioned house, I put those longsleeves back on and was super comfortable while around the table, everyone else was in shortsleeves and tank tops. The sameish story is true when I work from home, until the end of the day when William walks in the door and must-have-fan/AC. In the evenings, I don my sweaters and socks!

So super cold person here. And summer is my season.

 

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But to keep with the theme for this month, I did turn off the oven/stovetop and I made one of my favorite broccoli salads. It’s a rendition of that mayonnaise, bacon, and sugar-infused potluck dish I remember from summers long ago, but this is one I actually enjoy eating.

Plus, it’s keeping the broccoli forest in my backyard in check!

Paired with easy grilled tofu and some slices of rustic whole-grain bread, or whatever else you’ve got on hand and sounds nice, it’s a dish for these warmer summer evenings.

 

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Broccoli, Raisin, and Sunflower Salad, serves 3-4
I’ve been growing Apollo Broccoli from Territorial Seeds for the last couple years and this variety is a broccoli cross, which has tender side shoots/sprouts that grow continuously from May through December. It looks extra leafy because when harvested and used fresh, the tender buds, stems, and leaves are all sweet and delicious. Make this with the broccoli you have available, but try to limit the from garden/farm/store-to-plate timeframe because some of broccoli’s best nutrients are depleted rapidly by light, heat, and long-storage!

a big bunch of fresh broccoli
1/4 cup raw sunflower seeds, toasted*
1/4 cup raisins
1/2 cup plain, unsweetened coconut yogurt
1/2 tsp. sea salt
freshly ground black pepper

  • Cut the broccoli florets and stalks into small, bite-sized pieces. Place them in a big serving bowl along with the raisins, toasted seeds, yogurt, and salt and pepper. Use your hands or a large spoon to mix everything until the broccoli is coated with yogurt to your liking.
  • Serve right away along with the sides/mains of your choice.

* To toast your seeds, put them in a small saute pan over medium-low and heat until just beginning to smell toasty and turn golden, about 5-7 minutes. Remove from heat and stir into this salad.

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