Dr. Lani Nykilchuk
Naturopathic Family Physician
Here is a great meal using the extremely healthy but lesser known tempeh. What is tempeh you ask? It’s fermented soy beans that have been pressed to form a patty. What makes it different from tofu is that it is fermented and whole soy bean is retained, which gives it a higher protein, vitamin, and fibre content. The flavour of tempeh is often described as “earthy”.
Because it’s a healthy option, I’m always looking for new ways of incorporating it into my diet. This recipe is super easy to make and can be enjoyed as a savoury breakfast (which is how I like to have it) or can be served at lunch/dinner with a soup or over top brown rice.
The other ingredient I’d like to highlight is the Umeboshi paste. Umeboshi translates to English to mean “ Japanese salt plums”. It has a sour and salty flavour and a little goes a long way. It can be found at most specialty food stores (If you’re here in BC - I’ve seen it at Choices Market). If you have a hard time finding it, you can substitute tamari/liquid soy for flavouring.
Tempeh & Kale Stir fry
1 package tempeh - cubed
1 small red onion- sliced into half moons
4 cups kale- spines removed and chopped
1-2 tsp coconut oil
1/2 -1 tsp Umeboshi paste -pickled plum puree (based on flavour preference)
2 Tbsp sunflower seeds, sesame seeds or pumpkin seeds
sauerkraut to garnish
you can substitute tamari/liquid soy for the ume plum sauce
sauté tempeh (cubed) and red onion ( half moon) in coconut oil
chop up 1-2 cups kale
add ume plum sauce (1 tsp) and 1 tsp h20, add Kale
sauté 1-2 min on low medium
top with sesame oil and 2 Tbsp sunflower seeds, sesame seeds or pumpkin seeds
sauerkraut to top - I used wild brine arame and ginger sauerkraut salad (delish!!)
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