Iâ€™m Sarah, a Naturopathic Doctor, wellness enthusiast and health-foodie. Iâ€™m a well-being advocate and green kitchen guru who is living my true purpose while guiding patients through their personal health journeys. Iâ€™m also a complete and utter health food fanatic who wants to see everyone benefit from eating healing foods!
Subscribe to get fresh & tasty updates via email.
May 30, 2021 By Sarah White No Comments
This vegan recipe features tempeh – an Indonesian plant-based protein made from fermented soybeans. Unlike tofu, tempehÂ is made from the whole bean and contains more nutrients, fibre and iron than it’s highly processed counterpart. While most soy products have a bad reputation in the functional medicine space, I firmly believe that tempeh is the ultimate vegan health food and should be put in a separate category.
Tempeh is nutrient-dense organic soy product with a high amount of protein (around 20g / serving) and calcium. A recently study from Malaysia determined that the calcium from this plant-based source is equally well absorbed as calcium from cow’s milk, without all the nasty hormones and antibiotics. It may also decrease cholesterol levels, oxidative stress and appetite based on additional research. All this sounds great but the best part of Tempeh, in my humble opinion, is that it contains prebiotics to improve digestive health and reduce inflammation in the GI system, all while tasting pretty great.
This is one of those plant-based recipes that you can serve to vegans and omnivores alike. The spicy meaty tempeh crumbles taste a lot like meat and pair beautifully with a tangy lemony sauce made from tahini. Top with tons of fresh herbs and fermented hot sauce (gochujang is our favourite) to make a satisfying, gut-loving, vegan dinner.
These tempeh lettuce cups are the perfect spring lunch made with crispy spicy tempeh covered in creamy tahini and fresh herbs.Â
Mix the vinegar, tamari / coconut aminos or soy sauce, hot sauce, sweetener of choice and oil in a bowl and whisk until smooth (add a little warm water if you need to make it slightly thinner / runnier). Crumble the tempeh (we like to the use the back of a large wooden spoon for this). Add 2 tbs reserved oil to a frying pan and cook tempeh, stirring often, until crispy (around 6 - 10 minutes). Cover the tempeh with the hot sauce mixture and cook for another 5 minutes. Remove from heat and let cool slightly before adding to lettuce wraps.
Make the sauce by combining all the tahini sauce ingredients in a blender bullet or food processor and puree until smooth.Assembly: Serve the warm tempeh in butter lettuce wraps topped with sesame seeds, extra veggies, fresh herbs and tahini sauce.
Dr. Sarah White is a Naturopathic Doctor, Integrative health expert and the founder + CEO of This Doctorâ€™s Kitchen â€” your evidence-based resource for all things health and wellness. Dr. Sarah takes a food-first approach to health with a focus in fertility, longevity and natural beauty. She is recognized as an expert in womenâ€™s hormones, thyroid health and anti-aging. Dr. Sarah is a published health author with features in Elle Canada, Best Health, EcoParent & Whole Family magazine.