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.