Recipe # 12: Tempeh Spinach Hash

When you are in a pinch, and only have some staples in your pantry this is an excellent alternative to take out.  Play around with the spices and add/remove flavors as you like.  You could even add some cumin for a more robust flavor, but I like the way the coriander mingles with the earthy spinach flavors here.  Serve on its own, over grains, or with a crusty bread for a complete and balanced meal.

Tempeh Spinach Hash

1 medium onion
4 cloves garlic
2 Tbsp extra virgin olive oil
1 Tbsp sunflower oil
1 package frozen chopped spinach, defrosted and drained (see Preparation)
1 package tempeh
1 tsp crushed red pepper
1 tsp coriander
Salt & pepper to taste

Preparation:

• If you are using chopped spinach in a pouch, defrost the package of spinach and drain out any excess water through a colander.  You may need to press the spinach into the sides of the colander to get out the water, as it is packaged with water and baking soda to remain fresh and keep its color. 
• If you are using a bag of chopped spinach, simply defrost the spinach in a colander to let the frost drain out.
• Dice the onion, peel the garlic cloves and cut off the root ends.  Smash the cloves with the side of your knife and chop coarsely.
• Cut the tempeh into chunks and grate through a cheese grater

Stovetop:

Heat the olive oil in a 12-inch skillet or wok, over medium-high heat.  Add the smashed garlic cloves  to the pan and stir occasionally, sautéing the garlic until it begins to brown around the edges.  Add the spinach, stirring to incorporate the garlic and oil, and cover with a splatter shield* to keep hot oil from popping out.   Continue to cook for about 5 minutes, cooking out the water and browning the spinach.  When the spinach begins to brown slightly, add the red pepper and coriander and stir vigorously.  Continue cooking for an additional 3-4 minutes, releasing the oils from the spices.  Remove from the heat and add salt & pepper to taste.

Soy, Tofu & Tempeh

Soy & Tofu

Soy is a great plant, providing complete proteins and filling fiber essential to a complete and healthy vegan diet.  Recently, however, as soy becomes more popular and consumption increases, we learn more about it’s effects - good and bad - every day.  While soy does have its benefits, you should be careful in limiting your intake from unfermented soy. 

Common staples like tofu and soymilk contain free-radical isoflavones that stimulate estrogen receptors which can, when consumed in large enough amounts for your body, cause problems to arise.  In women, it is easier to recognize when you are consuming to much soy: the most indicative response is skin breaking out and mood swings.  The response in women shouldn’t be surprising, as the stimulated increase in estrogen mimics the menstruation cycle in certain ways.  Many women I know have told me they reduced their intake after troublesome breakouts wouldn’t go away, regardless of where they were on their cycle.

In men, however, the response is more subtle.  The increase in free-radical is flavones, which stimulate estrogen receptors, can cause an imbalance in the testosterone/estrogen levels in different men.  While every man produces estrogen (and women produce testosterone), each is calibrated at a certain level.  When this level is tilted too far in either way, problems can arise.  Men with too much soy may notice changes in mood more frequently, sometimes followed tenderness in the chest area.  Men  need to be extra careful with their consumption of unfermented soy, as these can increase estrogen production to levels that eventually decrease testosterone - making it harder to reverse the imbalance.

Tempeh

With its origins in SE Asia, particularly Indonesia, tempeh is the result of soybeans being fermented by the rhizopus oligosporus bacteria culture.  Tempeh provides its consumers with a complete protein, with all essential amino acids, combined with vitamins and minerals not normally found in complete proteins (like manganese and copper).  Additionally, because it is fermented, it does not inhibit the absorption of nutrients and minerals like unfermented soy can because the enzyme phytase is produced during fermentation (which breaks down nutrient-binding phytate), which actually helps facilitate absorption.  Miso is another form of fermented soy, which provides the same phytoestrogens (the beneficial kind) that have been shown to reduce cancer risks in both men and women.

When choosing a protein, try and be aware of what your body is telling you.  Keep in mind that quinoa and amaranth also offer complete proteins, in addition to complex carbohydrates to keep you nourished throughout the day.  Soy, either fermented or not, is acceptable in moderation.  Try to not get stuck in a rut of making tofu/tempeh every day as an easy meal starter; you’ll get bored and question what else is out there.  Try alternating these two foods twice a week, getting most of your proteins from grains and legumes, while continuing to eat a variety of vegetables and fruits.  The key to a successful vegan transition is VARIETY, so go ahead and mix it up!

Recipe #1: Tempeh Marinara

 I love this sauce because of its versatility.  When you are in the mood for pasta, it serves as an excellent stand-in for a traditional marinara because it offers a complete protein.  For a snack, you can put it over some steamed broccoli topped with a drizzle of extra virgin olive oil.  Any way you serve it, I'm sure you are going to love it!

Tempeh Marinara

3 Tbsp extra virgin olive oil

2 Tbsp sunflower oil*

1 large onion

6 cloves garlic

1-2 tsp red pepper flake

1 tsp dried basil

1 tsp dried marjoram

1 block tempeh (8 oz)

1 can whole tomatoes (28 oz) + ½ can water

1 tsp sea salt

½ tsp fresh ground pepper

Preparation:

Dice the onion and smash-chop* the garlic. Shred the tempeh through a grater (soft cheese holes for multifunction graters).

Cooking:

Combine and heat the oils, over medium-high heat, in a 6 qt saucepan. Add the onions and garlic, stirring occasionally. Once the garlic begins to brown, add the spices and herbs*. After the spices/herbs have marinated, add the shredded tempeh. Keep stirring every few minutes, to prevent the tempeh from sticking to the bottom. After 5 minutes, add the can of tomatoes with ½ can of water. Add salt and pepper, to taste. Bring the sauce to a boil and reduce to a simmer (low setting) and cover. Keep an eye on the sauce, stirring every 7-10 minutes to ensure proper flavoring. Once the sauce has reduced considerably (until liquid covers just the top of the tempeh), remove the lid and continue cooking over low heat. Continue to simmer until desired thickness is achieved. Serve over pasta, quinoa, or steamed broccoli.

When you can, use organic ingredients.

*Sunflower oil is used with extra virgin olive oil to increase the smoke point – allowing you to cook at a higher temperature without burning the oil (this is called cutting the oil).

*Smash chop: after peeling the garlic, cut off the root ends. Smash the cloves with the side your knife. Coarsely chop the garlic gloves.