Food

This seitan stew is a sumptuous vegetarian take on an old Catalonian/Spanish dish. It utilizes a traditional Catalonian sauce component—the picada-—which consists of breadcrumbs, almonds, garlic, and sometimes parsley and other seasonings. This cooking technique and the ingredients can be traced back to the Moorish occupation of Spain.

This is a delicious and versatile broth powder that can be made easily and inexpensively in your kitchen. The salt content can be adjusted down or up to your taste and dietary needs. This broth is much more flavourful than most commercial low-sodium brands. 1 1/3 cups (330 mL) nutritional yeast flakes 3 Tbsp (45 mL) onion powder 1 Tbsp (15 mL) fine salt 2 1/2 tsp (12 mL) garlic granules or powder 1 Tbsp (15 mL) soy, rice, or hemp protein powder, or soy milk powder 1 Tbsp (15 mL) light unbleached granulated sugar 1 tsp (5 mL) dried thyme 1 tsp (5 mL) finely crumbled dried sage 1 tsp (5 mL) paprika 1/2 tsp (2 mL) turmeric Blend ingredients together in dry blender until powdery. Store in dry airtight container. Use 2 tsp (10 mL) per 1 cup (250 mL) hot water. Makes 1 1/4 cups (310 mL). Each 2 tsp (10 mL) serving contains: 23 calories; 3 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1.5 g fibre; 230 mg sodium source: "Tempeh for Dinner", alive #358, August 2012

This is a great spicy dish that’s quick to put together for a casual company meal if you have some canned (or frozen, cooked) black eyed peas and smoked tempeh at hand. Cornbread, tortillas, crusty bread, or steamed brown rice all make great go-withs, along with a big green salad. This can feed a crowd, but leftovers are a bonus for school or work lunches, or you can freeze them for another meal.

Tempeh has a definite affinity for lemon and other citrus. This interpretation of a classic Middle Eastern dish will have your guests asking for more! Simmering the tempeh in broth before frying it results in a subtle yet rich flavour. To reduce the sodium further in this dish, be sure to rinse the brine from the olives, as instructed. You could also use fewer olives or use a low-sodium brand, if it is available.

Growing up in California, one of my favourite meals was scrambled eggs with Mexican chorizo sausage. Now I enjoy tempeh “chorizo” crumbled into scrambled tofu every bit as much. The “chorizo” can be made up ahead and frozen, then browned, crumbled, and added to recipes, rather than eaten on its own like a sausage patty—delicious in tacos, burritos, quiches, and empanadas. 8 oz (230 g) tempeh 1 tsp (5 mL) dark sesame oil 1 tsp (5 mL) extra-virgin olive oil 4 oz (115 g) firm tofu, mashed 2 Tbsp (30 mL) red wine vinegar 1 1/2 Tbsp (22 mL) low-sodium soy sauce 1 1/2 Tbsp (22 mL) cornmeal 3 garlic cloves, crushed 2 tsp (10 mL) paprika or sweet smoked paprika (pimenton) 2 tsp (10 mL) mashed chipotle peppers in adobo sauce, or chipotle or ancho chili powder (see sidebar below) 1 1/2 tsp (7 mL) brown sugar 1 tsp (5 mL) onion powder 3/4 tsp (4 mL) dried oregano 3/4 tsp (4 mL) ground cumin 3/8 tsp (1.8 mL) cinnamon 1/4 tsp (1 mL) fine salt Cut tempeh into 1/2 in (1.25 cm) cubes. Heat oils over medium-high heat in medium seasoned cast iron skillet. When oils are hot, but not smoking, add tempeh and brown on all sides. Transfer browned tempeh to medium shallow bowl. Mash tempeh roughly with fork or potato masher. Add remaining ingredients to bowl. Mix everything together well with clean hands. Form into 8 small patties. Place patties in steamer basket or rack lined with cooking parchment. Steam, covered, over gently boiling water for 10 minutes. Remove patties to plate and cool. Wrap well and refrigerate for up to 1 week. Patties can also be frozen on plate and, when fully frozen, placed in airtight container and frozen for future meals. To brown before using in a recipe, cook patties in covered cast iron skillet, greased with a little olive or dark sesame oil, over medium heat for about 5 minutes per side. Makes 8 patties or 4 servings. Each serving (2 patties) contains: 174 calories; 14 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 6 g fibre; 353 mg sodium

This version of a favourite restaurant dish is another fine example of how well citrus marries with tempeh.

Smoked tempeh holds its own in this rich, spicy New Orleans favourite, and nicely complements the milder red beans. Browned flour takes the place of the usual dark roux, lowering the fat content of the dish with little loss of flavour.

This is an excellent vegetarian substitute for cheese spreads. Prep Time: 10 Minutes

2 cups (500 mL) firm tofu (approx 1 lb/500 g), rinsed
1/2 cup (125 mL) lemon juice
1/2 cup (125 mL) nutritional yeast
1/2 cup (125 mL) tahini
1/4 cup (60 mL) tamari sauce
1/4 cup (60 mL) chopped fresh basil
2 cloves garlic, minced
1 pkg (10 oz/300 g) fresh spinach washed, steamed, and well drained

For a savoury sandwich spread

The fantastic flavour of this dressing comes from the fresh herbs. Use any combination of parsley, basil, oregano, chives, and tarragon. The herbs add powerful immune support and vitamin C along with the red peppers. Nutritional yeast is an excellent source of minerals as well as the B vitamins.

This versatile recipe can be served at room temperature or tossed together in a wok as a stir fry. Be sure to pick up baked tofu at the market–it is a much easier introduction for new tofu eaters. Bok choy or kale provides an excellent source of calcium and B vitamins.

3 cups (750 ml) whole-wheat flour
1 tsp (5 ml) baking powder
1 cup (250 ml) natural sugar such as Sucanat or Rapadura
1 tsp (5 ml) pure vanilla extract
1 tsp (5 ml) pure almond extract
1/4 cup (60 ml) unsalted butter or coconut butter
1/2 cup (125 ml) milk
1/2 tsp (2 ml) salt
1 1/2 cups (375 ml) filberts, finely ground
milk to brush the cookies
50 filberts to decorate the cookies

An elegant dessert full of flavour—and so simple to prepare.

A simple and refreshing summer soup.

A memory from my childhood I still enjoy today.

An unusual combination of ingredients. This soup can be served as an appetizer, on its own, or for dessert.

A soup featuring some of the best summer flavours.

Quinoa boosts the protein factor here, plus it adds a pleasant texture to the peppery arugula. This is the ideal salad to throw leftover grilled goodies into (such as fish or extra veggies). Anything goes! Double the dressing to have some extra—it’s an all-purpose one that’s good for salads as well as spooning over grilled fish or chicken.

This side salad only needs a light dressing to let the sweet melon and earthy herbs shine through. It also makes an excellent accompaniment to grilled chicken or fish.

Carpaccio usually refers to thinly sliced beef, but here the beef is replaced by a bounty of shaved vegetables. The flavour really depends on the freshness of the veggies, so if you’re not growing your own, be sure to shop local and choose organic.

This is a “go-to” for a no-cook salad dinner. Buy cooked shrimp, crab, or smoked fish from your local fishmonger. And if you’ve never tried kale as a fresh salad green before, you’ll find a new leaf to love.

This recipe is like a dessert cocktail with a salad twist. Slowly sip, then enjoy the fizzy berry salad at the end. Refreshing!

Not exactly a spa water, but a nice treat nonetheless! A splash of heart-healthy red wine turns this fruity water infusion into an antioxidant-rich evening cocktail.

Give your water the decadent flavour of a peach jubilee, without all the sugar and calories.