BBQ Tempeh Burgers

BBQ Tempeh Burgers

BBQ tempeh is simple to prep, nutritious, flavorful and a great plant-based protein alternative to cook on grill or stove top and as part of any meal.

What is Tempeh?

Tempeh is a soy-product that originates from Indonesia and Southeast Asian cuisine. It is made by binding whole soaked and partially cooked soybeans, sometimes along with whole grains, together into a dense bar through culturing and fermentation with Rhizopus oligosporus, a fungus starter. The whole bean form and fermentation process gives tempeh a firm compact texture, earthy taste and higher amounts of protein, fiber and other nutrients and can be easier to digest due compared to tofu. Tempeh can be found in supermarkets or even at farmer’s markets. Gainesville, FL for example has local businesses like The Tempeh Shop and Arto Moro Tempeh that make tempeh in town using soybeans and other materials grown in the United States. They offer tempeh varieties other than soy-based, including yellow split pea and black eyed pea.

How to Prep and Use Tempeh

Steaming or boiling tempeh prior to cooking it can help to further neutralize the earthy taste and possibly improve nutrient absorption . This also softens it to allow more flavor from whatever you season or marinate it with to soak through the surface. Dry spice mixes or sauces are a great option. I particularly like to use BBQ sauce when wanting that flavor in a plant-based alternative like these BBQ tempeh burgers. After the optional steaming or boiling, they can be pan cooked, baked or grilled just until browned and heated through. Tempeh can also be sliced, chopped or crumbled up and added into stir fries, salads and many other dishes in place of meat.

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BBQ Tempeh Burgers

BBQ tempeh is simple to prep, nutritious, flavorful and a great plant-based protein alternative to cook on grill or stove top and as part of any meal.

  • Author: Cedric Torres
  • Prep Time: 15 min
  • Cook Time: 10 min
  • Total Time: 25 minutes
  • Yield: 2 burgers 1x
Scale

Ingredients

  • 8oz block organic soy tempeh
  • ½ cup BBQ sauce
  • 2 hamburger buns

Instructions

Prep

  1. Cut the tempeh block in half. Fill a large pot with water, place a colander on top, place cut tempeh into the colander, cover with lid, place pot on stove top and turn on heat to high to steam for 10 minutes.
  2. Then remove the tempeh, dump out the water and proceed with next cooking steps.

 

Stove Top

  1. Add the BBQ sauce to a pot or pan, bring to a simmer, add the tempeh and cook the tempeh in the sauce for 5 to 10 minutes, turning it over half way through and moving it around in the sauce to keep it evenly coated.

Grill

  1. Coat the tempeh evenly in the BBQ sauce and place on grill or preferably let marinate for some time to soak up the flavor prior to placing on the grill to cook just until browned on both sides.
Workout Recovery Smoothie: Blue Velvet Berry

Workout Recovery Smoothie: Blue Velvet Berry

Blue Velvet Berry Workout Recovery Smoothie Recipe

I am recovering from runner’s knee and was inspired to bring up the topic of inflammation and anti-inflammatory superfoods. Particularly, how can food promote recovery from workouts and injuries?

Food can play a role, as some like fruits and veggies contain antioxidants to counteract inflammation and others like refined foods may contribute to it. While eating more plant-based foods is a good step in controlling inflammation, we should not go anti-inflammatory crazy and know that inflammation is not all bad. You need some inflammation to help recover and adapt to training. Simply too much that is long lasting may lead to issues that can sideline you.

Other factors play a role too. Sleep and rest days, workout structure and overall training plan and how you cope with life stresses can also influence how your body recovers and controls inflammation.

Don’t force yourself to eat certain foods just because they’re marketed as superfoods, which basically means nutrient dense food, without developing an enjoyment for them or knowing tasty ways to include them. This workout recovery smoothie recipe includes blueberries, a hint of cocoa and just a few other nutritious and antioxidant rich ingredients. I call it a “blue velvet” smoothie, because it’s reminiscent of red velvet (cake) and it’s blue.

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Blue Velvet Berry Workout Recovery Smoothie Recipe

Blue Velvet Berry Workout Recovery Smoothie Recipe

vegan cocoa blueberry workout recovery smoothie recipe, an antioxidant-rich drink or bowl great for post-workout meal, inflammation and injury recovery.

  • Author: plantstride
  • Total Time: 5 min
  • Yield: 1 serving 1x
Scale

Ingredients

  • 1/2 to 1 cup frozen blueberries
  • 1 to 2 fresh ripe bananas
  • 1/2 to 1 cup plant-based milk of choice (to desired drink or bowl consistency)
  • 1 scoop of plant-based protein powder of choice (optional)
  • 2 tbsp organic unsweetened cocoa powder
  • 1/4 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp iodized salt
    Toppings (optional):
  • chopped nuts (Brazil nuts, almonds or walnuts)
  • chia seeds
  • shredded coconut

 

Instructions

Add all ingredients into a blender or food processor and blend or food process to combine until smooth. Add toppings of choice and enjoy!

Blue Velvet Berry Workout Recovery Smoothie Recipe
Dairy Free Mac and Cheese

Dairy Free Mac and Cheese

A quick and easy vegan dairy-free mac and cheese recipe that is creamy, delicious and made with cashews and high protein gluten-free chickpea macaroni in 15 minutes!

 This dairy free mac and cheese is a great addition to a holiday meal and is one of my go-to comfort foods during the “colder” winter months here in Florida. I have made it for nearly every potluck or family get-together and it has been a big favorite among others. The use of cashews provides monounsaturated fats and the chickpea pasta gives it a complex carbs and protein boost that is great for athletes. It can stand as a balanced meal itself, possibly with a side of veggies, that you can even make ahead of time and include within your busy schedule.

Dairy Free Mac and Cheese Featured

 

Featured Ingredient: Cashews

Cashews are actually seeds, rather than nuts, grow from sweet edible, but fragile, “cashew apple” fruits on trees and the crop originated from South American before being introduced in Africa and Asia. Cashews are an excellent source of magnesium, manganese and copper and a good source of iron, zinc, phosphorus and vitamin K. They are lower in total and saturated fat compared to most other nuts and dairy cheeses and are mostly made up of monounsaturated fats in the oleic acid form with a smaller amount of polyunsaturated fats. One concern towards the sustainability of cashew harvest is worker exposure to toxins from the cashew nut during processing. There are methods to minimize harmful exposure, while supporting the benefits cashew production can bring to local areas, as exemplified here.

Dairy Free Mac and Cheese

 

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Dairy Free Mac and Cheese

Dairy Free Mac and Cheese Featured

A quick and easy vegan dairy-free mac and cheese recipe that is creamy, delicious and made with cashews and high protein gluten-free chickpea macaroni in 15 minutes!

  • Author: Cedric Torres
  • Total Time: 15 minutes
  • Yield: 4 people 1x
  • Category: Lunch/Dinner
Scale

Ingredients

  • 1 package (8oz/227g) Banza chickpea elbow pasta (or sub any macaroni elbow pasta)
  • 1 cup raw cashews (soak in boiling hot water for 5 minutes to soften)
  • 3/4 cup plain unsweetened cashew or coconut milk beverage
  • 1/4 cup nutritional yeast
  • 1 tbsp apple cider vinegar
  • 1/2 tsp salt
  • 1/2 tsp turmeric OR paprika (optional, for yellow or orange color)

Instructions

  1. Cook the macaroni elbow pasta according to the package instructions.
  2. Meanwhile, place the cashews into a blender or food processor and blend into until smooth like cashew butter. Add and blend in the nutritional yeast, vinegar, salt and optional turmeric or paprika. Then add and blend in little by the little the cashew or coconut milk until everything is evenly smooth and mixed together.
  3. When the pasta is done cooking, pour or strain out the water, return the pasta into the pot and pour the sauce on top. Mix the pasta around to evenly coat it in the sauce.
  4. Done! Enjoy and store any leftovers in the fridge for about one week.