Tempeh Toss is made with tempeh, the lesser known soy food protein source.
Tofu is the best known source of plant based protein. Tofu is refined, made of soy bean milk that is pressed in forms and allowed to drain like cheese. Its protein content is around 12 grams of protein in 4 ounces of tofu.
Tempeh is a fermented food, made of whole fermented soy beans. Because it is unrefined, its protein content is almost double that of tofu, weighing in at 22 grams per 4 ounce serving.
Both of these protein sources are packed with B vitamins, folate, isoflavones, iron, potassium, and dietary fiber. They also improve calcium and vitamin K levels.
Tempeh Toss Recipe
Into a medium fry pan, add
- chopped celery
- diced mushrooms
- chopped asparagus
- chopped onion
- black-eyed peas (pre-cooked)
- shredded beets
Add a couple of tablespoons of olive oil and cook over medium heat, stirring constantly. Add 2 drops ginger essential oil and 1 drop sweet basil essential oil. Toss and stir.
Just before removing from heat, add crumbled tempeh and stir, allowing tempeh to get warm but not to cook. Serve immediately with a dash of olive or sesame oil and a sprinkle of natural sea salt.
This is a great, simple to cook and delicious, one pot meal!
Happy Heart Stew
Try this great vegan version of a hearty stew recipe. It is delicious, filling, and full of nutrition– perfect for a warming dinner or lunch on a cold day.
1 cup dried lentils
Olive oil, enough to coat the bottom of pan
4 cups water
4 to 5 ripe tomatoes
Patty pan, zucchini, or other soft squash, chopped into 1” squares
1/4 onion, chopped
1 cup chopped spinach
1 t. sweet curry blend
2 drops cumin CO2 extract
Natural salt to taste
Add zucchini, olive oil, and onion to a 2 qt. pan.
Over medium heat, stir often until the onions and zucchini change to a translucent color.
Add dry lentils, spices, cumin extract, and water. Bring to a boil over medium to medium high heat.
Once stew is boiling rapidly, turn heat down to a simmer. Let it simmer for 20 to 30 minutes, or until lentils are soft.
Watch closely, add more water if necessary. Don’t let it cook dry.
Remove from heat. Add salt and chopped spinach, and stir well.
Note: Goat, lamb, or beef may be added at the very beginning, if meat is desired.
Royal Eggplant Saute Recipe
1 large eggplant, chopped into 1/2 inch squares (I like to leave a few strips with skin on, just for the royal purple color!)
1 large red tomato, cut into wedges
1 handful of basil leaves
3 pasillo or chili peppers, seeded and chopped into 1” squares
1 cup pre-cooked navy beans or black beans
Up to 1/4 cup olive oil
Up to 1 cup water
Natural unrefined sea salt to taste
2 drops sweet basil essential oil
1 drop rosemary essential oil
3 T. fermented balsamic vinegar
Optional: Feta cheese garnish
Serves: 2
In a cast iron skillet or heavy pan, place 4 T. of olive oil. Heat pan at Medium.
Add eggplant, peppers, and tomatoes. Cover pan. Check often and stir lightly as they cook. Add more oil if the pan becomes dry.
As soon as the eggplant becomes translucent and juice begins to form, add beans, basil leaves, Balsamic vinegar, and a half cup of the water. Bring it back up to a simmer, and let the flavors cook together for a few minutes.
Add essential oils and stir well. Add more water if needed.
Remove from heat. Finish with salt to taste, and crumbled feta cheese if desired.
Iced herbal mint tea is such a treat on a hot day. To make some, follow these directions.
Into 1 quart of simmering water, add
- 3 sprigs of fresh peppermint OR 2 drops peppermint essential oil
- 2 leaves of fresh comfrey
- 1 t. dried nettles
- 1 date or 1 T. raisins
- A squeeze of fresh lemon juice
Simmer for 3 to 5 minutes. Turn off the heat and let it sit for 10 minutes. Add ice cubes to cool the tea, then drink. You can add sweetener if you wish.
This is a beautiful summer drink that is refreshing, highly nutritious, balancing, and cooling. Give it a try when the sun is hot and you are looking for refreshment!
Easy Farmer Cheese Dip
Use Farmer Cheese in place of cream cheese in any recipe. It is a perfect substitute for cream cheese with one big advantage: It has way fewer calories and fat, and lots more nutritive value, with lots of live cultures for supporting digestive health.
This recipe has become a favorite in our house, for those who eat dairy foods. It will store for a week or longer in the fridge. Use it to dip fresh veggies and chips, or spread on a sourdough chapati or tortilla for a filling snack.
Recipe
First make your whey and naturally cultured Farmer Cheese.
Put one cup of Farmer Cheese into a bowl.
Add 1 teaspoon of Penzey’s brand Green Goddess spice blend. Stir well, and serve with any of the dipping foods mentioned above.
Add 1 to 2 drops rosemary or basil essential oil
Add 1 teaspoon unrefined sea salt or other natural salt.
Options: You may like to replace the Green Goddess blend with another spice blend, such as Balti, Sweet Curry, or Creamy Peppercorn blends. The possibilities are endless!
Zucchini Noodles Zesty Recipe
Cook enough whole grain or rice pasta for 2 people. Drain and cover. Set aside.
Grate or process in a food processor:
1 medium sized zucchini
Chop finely and add to zucchini:
1 small shallot
1 sweet red pepper
Saute all vegetable ingredients in a wok or fry pan with 4 T. cold-pressed olive oil.
Add:
1 t. fennel seed or 1 drop sweet fennel essential oil
1 t. dried basil, a few leaves of fresh basil or 3 drops sweet basil essential oil
When veggies have softened, take them off the heat and toss with pasta in a large serving bowl. Add more cold-pressed olive oil and a little natural unrefined salt to taste.
You can serve with a garnish of real aged balsamic vinegar for a lovely taste treat.
Or add the juice of one lemon, or 3 drops lemon essential oil for a more zesty flavor.
Makes a full dinner for 2.
Chia Seed Pudding
Place in a covered bowl over night:
4 T. chia seed
1 cup water
In the morning, add the following ingredients for the desired flavor:
Chocolate Pudding–Place 5 dates, 2 T. honey or agave nectar, and 2 T. powdered natural organic chocolate into Vita-mix or blender. Blend on high until well blended. Add chocolate mix into chia seed and stir well.
Lemon Pudding–add 5 dates and 7 drops lemon essential oil and 3 T. water to blender or Vita-mix. Process on high until well mixed. Add the lemon mix into chia seed and stir well.
Blueberry Pudding–Open a jar of naturally preserved blueberries. Place 1 to 2 cups of preserves into the chia seed, and stir until well blended. This works well with other fruit preserves too.
Serves 2.
Sauces and dressings are the key to making summer salads taste great! And by making your own dressings at home, you will be eating foods that are live and fresh–and contain much more nutrition, flavor, and life force than packaged foods.
Place in Vita-mix or blender:
- 1/4 pineapple, peeled and cored, and cut into chunks
- 1/4 cup Italian parsley
- 3 sprigs spearmint
- 1/2 banana pepper
- 1/2 t. powdered ginger (or 1″ slice fresh ginger root)
- 6 T. olive oil
- 1/2 t. natural salt
- Just enough water to allow for proper blending
Blend ingredients on high until there are no lumps. Serve this light and lively dressing over salads, rice dishes, and cooked vegetables. For extra zing, try adding a few drops of lemon or lime essential oils.
Serve within several hours, store in refrigerator if storage is necessary. Serves 2.
