GRILLED TEMPEH VEGGIE STIR-FRY TO REDUCE INFLAMMATION

GRILLED TEMPEH VEGGIE STIR-FRY

PREP: 15-20 MINS

Serves: Approximately 2

Ingredients:

• Approximately ¼ cup of Coconut oil/sesame oil/avocado oil – I prefer sesame oil to grill tempeh as I don’t like the taste of coconut oil with tempeh

• 1 medium size Carrot

• 1 medium size sweet potato

• 1 medium size Zucchini

• 1 pack of Tempeh, cubed - marinate for 10-15 minutes in coconut aminos or tamari

• *Protein alternative: egg or chicken both are generally tolerated by people with UC

• 2 tsp of grated Ginger

• 1 clove of Garlic, minced

• 1 tsp Turmeric

• 1 tsp of Curry powder

• 1-2 sprigs of Cilantro leaves

• 1 tsp salt or to taste

• Water if needed

Preparation Steps:

• Heat an iron skillet at medium heat and add 3-4 teaspoons of oil.

• Sauté/grill sweet potato and carrot until brown and soft not mushy (on the crispy side).

• Add oil as desired/needed. Transfer them to another, preferably a bigger, skillet.

• Then grill/sauté Zucchini until it is done.

• Transfer it to the bigger skillet as well.

• Now, sauté onion until translucent and then add garlic and ginger and sauté a bit more.

• Once done, transfer them to the other skillet.

• Also, grill the marinated tempeh on another skillet or wait for onion/garlic/ginger to finish cooking.

• After transferring the grilled tempeh to the final skillet, heat it at low, and add salt and turmeric and curry powder.

• Mix well and add a little bit of oil or tiny bit of water as desired (too much water can make tempeh and the veggies mushy)

Condiments

Sauerkraut or Kimchi – Organic store-bought/homemade. Fermented foods can help balance gut bacteria. They also have a lot of beneficial probiotics that can help with digestion. Sauerkraut/Kimchi are some of the fermented foods that can easily be added to meals.

Final Step:

Drizzle the yummy Vegan Alfredo Sauce (see below) over the Grain-Free Grilled Tempeh Veggie Stir-Fry and enjoy it with 1or 2 tbs of store-bought/homemade Organic Sauerkraut or Kimchi.

DAIRY-FREE CREAMY ALFREDO SAUCE

Ingredients:

• ¼ cup organic cashew nuts, soaked for 2-6 hours - *Can omit this in case of nut allergy and substitute with coconut milk

• ½ of avocado

• 1/3 cup of nutritional yeast

• 2 tbs of lime or lemon juice

• 1 clove of garlic, chopped

• 2 tbs of olive oil or flax oil

• 2 tsp of arrow-root starch

• Optional - 2 tbs of ground flaxseed, if flax seed oil is not available for the omega-3 benefits

• ½ cup of water

Preparation Steps:

Add all the ingredients to a high-speed blender or in a food processor and blend them well into a creamy texture.

• Anti-inflammatory, easily digestible, and immune-boosting

• Gluten free, dairy free, and night-shade free (they tend to exacerbate inflammation)

• Cooked with mostly seasonally and locally available ingredients

• Quick and easy to make.