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garlic

How to Make Vegan Tempeh Crumbles or Cubes

By Jen

Tempeh is a super versatile, plant-based protein, with a firm texture that provides a satisfying “chew” to your meal. It has a mild, slightly earthy, nutty flavor, but takes on the flavor of whatever spices, sauces, and condiments you add to it.

What is tempeh, anyway?

Tempeh is essetially cooked and slighlty fermented soybeans which have been pressed into a cake-like block form. You can often find this high-protein plant food in many supermarkets, typically stocked near the produce, alongside tofu.

If you are new to adding plant-proteins to your weekly menu, tempeh is a great place to start. It’s easy to prepare, and its almost firm, meat-like chew will satisfy even the most hesitant of meat eaters.

Got chronic inflammation? Tempeh can help!

A 2021 clinical study has demonstrated that diets rich in fermented foods like tempeh increase the diversity of your gut microbes (yay for gut health!) and also decrease signs of molecular inflammation. In this “stunning finding”:

. . . four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress.

STUDY SUMMARY: Stanford researchers discover that a 10-week diet high in fermented foods boosts microbiome diversity and improves immune responses.

prep tip

The first step in preparing the tempeh is a brief simmer (as described in recipe instructions below). Do not skip this step, as it helps remove any potential bitter taste, and it also helps the tempeh take on the flavors of your addtional ingredients more easily.

Here are just a few ideas for adding tempeh to your meals:

  • Tucked into a burrito or breakfast burrito
  • Added to a salad (for a heartier, more filling and protein-rich salad)
  • In a bowl meal with roasted veggies and a starch (like potato, sweet potato, quinoa, rice, etc.)
  • in a skillet breakfast-hash-inspired meal (with sauteed diced sweet potato, greens, red onion, and top with with a fried egg)
  • Over shredded veggies and noodles, drizzled with peanut sauce
  • In a stir fry
  • In chili
Use whatever shape you prefer – cubes, crumbles, etc.

Print Recipe
Vegan Tempeh Crumbles or Cubes
Course Main Dishes
Servings
servings
Ingredients
  • 1 8-ounce block of tempeh, cut into 4 large, equal pieces (FYI, soybean-based tempeh is typically higher in protein than purely grain-based ones)
  • 2 teaspoons avocado oil or extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup plus 1 teaspoon soy sauce or tamari
  • 2 cloves garlic gently pressed
Course Main Dishes
Servings
servings
Ingredients
  • 1 8-ounce block of tempeh, cut into 4 large, equal pieces (FYI, soybean-based tempeh is typically higher in protein than purely grain-based ones)
  • 2 teaspoons avocado oil or extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup plus 1 teaspoon soy sauce or tamari
  • 2 cloves garlic gently pressed
Instructions
  1. Combine the spice ingredients (thyme, sage, oregano, smoked paprika, paprika, freshly ground black pepper) and set aside.
  2. Add water to a medium pot to about ⅓ full, and add ¼ cup of soy sauce and the pressed garlic. Bring to a simmer.
  3. Add the tempeh chunks. Simmer for 20 minutes.
  4. Drain the tempeh, and discard the garlic cloves (or save to use in something else if you’d like!). Gently pat tempeh dry.
  5. After tempeh has cooled, cut into smaller, bite-sized chunks OR crumble into smaller pieces. Toss with spice mixture.
  6. In a large skillet (I like to use nonstick for this recipe), heat the oil over medium heat. Add the seasoned tempeh, and cook for about 7-8 minutes, stirring often until it’s lightly browned. Add extra oil as needed.
  7. Add the teaspoon of soy sauce, stir gently, and remove skillet from heat.

Filed Under: Recipes Tagged With: batch cooking, meal prep, plant-based, protein, vegan, vegetarian

Black Bean Soup

By Jen

Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

 

tool tips for making this recipe:

  • If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’. This one is a great option.
  • A soup pot is a kitchen essential. If you’re on the hunt for the perfect one this 6-quart one and this super giant 16-quart one are good options. Choose the size that works for you and your meal prep goals!
  • Glass jars and containers are perfect for freezing extras when you double or triple batch this soup. Your future self will thank you! Here are my favorite picks for storage options.

 

Print Recipe
Black Bean Soup
bowl of black bean soup
Course Soups & Stews
Servings
Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt
Course Soups & Stews
Servings
Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt
bowl of black bean soup
Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.
  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.
  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.
  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Filed Under: Recipes Tagged With: easy, fall, quick

5-minute Hummus

By Jen

If someone had told me a few years ago that someday I’d routinely be making my own hummus, I would have laughed at the absurdity. Well, never say never. These days, I make it on a regular basis – maybe once every two or three weeks as part of meal prep.

I used to believe that making hummus would be difficult and time consuming, and I didn’t see any need to make my own when I could simply buy it at the store.  I was motivated to finally try making my own when I got tired of paying SO much for those tiny little tubs of hummus at the supermarket (have you seen the price lately??). Also, as I began to read nutrition labels a bit more closely, I realized that many hummus brands contain poor quality, inflammatory, highly refined oils.

When I make my own hummus, I’m not only saving a bit of money, I’m also able ensure that it doesn’t contain those icky inflammatory oils. And the best part? I was pleasantly surprised to learn that making hummus is ridiculously easy! Seriously, if you know how to turn on your food processor, you can make hummus.

Hummus is a great addition to a bowl meal.

Hummus is super versatile, which is a nice bonus when you’ve actually taken the time to make it yourself. We enjoy it as a dip with veggies for a snack, in a mediterranean bowl meal, added to a salad or wrap, or even thinned with red wine vinegar to make a creamy dressing. It’s also delicious spread it on roasted eggplant slices, for a hearty snack or a side to round out your meal. It’s a meal prep staple in our house.

Give it a try in your meal prep this week! I swear it will make your life easier as you pack lunches and throw together meals.?

An easy, well-rounded snack: hummus and veggies.

Great as a spread on roasted eggplant slices with greens.

 

 

 

 

 

 

 

 

 


Print Recipe


5-minute Hummus

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin

Course Appetizers, Snacks
Cuisine Mediterranean

Servings


Ingredients
  • 2 14-15oz. cans chickpeas, drained and rinsed (or, if cooking your own chickpeas, 3 1/2 cups cooked chickpeas)
  • 2 cloves garlic
  • 2/3 cup tahini
  • juice of two lemons
  • 2 ounces water (Add more if hummus is too thick for your liking. Different batches of chickpeas have varying water content, which can slightly affect how much water you'll need.)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • dash of cumin


Instructions
  1. Add all ingredients except water to a food processor, and blend until almost completely smooth.

  2. Add water as processor is running, and blend until completely smooth.

Filed Under: Uncategorized Tagged With: easy, quick, vegan, vegetarian

One-Pan Garlic & Ginger Ground Pork Stir Fry

By Jen

As the week drags on, let’s admit it – getting dinner on the table becomes even *more* of a pain. Yes, the eating part is fun, but oh, lordy, the prepping sure ain’t no fun when you’re too tired for anything but fuzzy slippers and binge watching your Netflix faves. And you so badly want it to hurry up and be Friday already. That’s when I rely on fast dinners like this One Pan Garlic & Ginger Ground Pork Stir Fry to get me through.

Print Recipe
One-Pan Garlic & Ginger Ground Pork Stir Fry
Course Main Dishes, One Pan Dinners
Cuisine Asian
Servings
Ingredients
  • 1 - 14 oz bag coleslaw mix/ shredded cabbage   NO dressing
  • 1 pound ground pork
  • 3 cups broccoli florets chopped finely (or shred in food processor)
  • 3 cloves garlic minced or pressed
  • 1" chunk ginger minced, more if you like
  • 3 tbsp soy sauce or tamari or coconut aminos if you prefer
  • 1 tsp avocado oil or high oleic safflower oil
  • 1/2 teaspoon toasted sesame oil
  • 1 cup black beans cooked
  • 2 cups cooked brown rice
Course Main Dishes, One Pan Dinners
Cuisine Asian
Servings
Ingredients
  • 1 - 14 oz bag coleslaw mix/ shredded cabbage   NO dressing
  • 1 pound ground pork
  • 3 cups broccoli florets chopped finely (or shred in food processor)
  • 3 cloves garlic minced or pressed
  • 1" chunk ginger minced, more if you like
  • 3 tbsp soy sauce or tamari or coconut aminos if you prefer
  • 1 tsp avocado oil or high oleic safflower oil
  • 1/2 teaspoon toasted sesame oil
  • 1 cup black beans cooked
  • 2 cups cooked brown rice
Instructions
  1. Heat a large skillet over medium-high heat, and add ½ tsp avocado oil.
  2. Add pork to skillet, and cook until browned.
  3. Remove pork from pan, and place to the side in a bowl.
  4. Reduce heat to medium, add remaining 1/2 tsp of oil, and add garlic and ginger. Stir, and cook for 1 minute, until fragrant. Do not let garlic brown (reduce heat if necessary).
  5. Add remaining vegetables, and cook at medium to medium-high heat until softened a bit, but not mushy.
  6. Reduce heat to low, add cooked pork to pan and 1 cup of black beans. Stir gently.
  7. Remove pan from heat, drizzle with soy sauce and sesame oil, and then stir to combine. Serve over rice and enjoy!

Filed Under: Recipes Tagged With: cabbage, one pan, pork, rice

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).  Find out about more about me here, and how you can work with me!

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🍋 Greek-inspired Shrimp Bowls! Ready for someth 🍋 Greek-inspired Shrimp Bowls! Ready for something fresh, citrus-y, crisp, and cool? 🌞 Lemon, feta, and dill bring a bright, herb-y tang to this nourishing and tasty lunch (or dinner). Hit save to make this one soon!

When life gets busy, it's easy to let meals go by the wayside. Keep your energy levels up and your mental focus dialed in by packing your plate with foods that *satisfy* and boost your energy: 
protein, healthy fats, veggies (and/or fruits) and slow-acting starchy carbs. 

Quick and easy gets the job done! This lunch (or dinner) is mostly a no-cook meal, except for the starchy side (which came from my meal prep - see deets below). .
#whatsonmyplate (each serving)
➡️ thawed pre-cooked shrimp
➡️ about a half cup chickpeas
➡️ cucumbers and cherry tomatoes
➡️ about 2 tbsps feta
➡️ 1 tbsp EVOO
➡️ about 2 tbsp chopped fresh dill
➡️ fresh lemon juice, salt & pepper, and a dash of za'atar spice
➡️ about a half cup (already cooked) quinoa (hiding underneath)
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#fastfood #balancedplate #powerplate #poweryourplate #poweryourlife #simplenutrition #nourished #lunch #whatsfordinner #nourishednotfamished #ditchthediet #protein #fat #carbs #slowcarbs #recipe #mealprep #honoryourhunger #batchcooking 
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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! 🎉👏👏👏 The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! 👇
1️⃣ Practice a small change for a set period of time.
2️⃣ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3️⃣ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
👉Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
👉Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
👉 Sleep, rest, recover.
👉 Do what you can to manage stress.
👉 Move your body daily (walking is great!). Build your strength. #makesomemuscle
👉 Spend some time doing fun things that help you connect with yourself. #selfcare
👉 Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? 😉)
👉 Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. 😘

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder📣. . . these un-sexy, SIMPLE basics ge Reminder📣. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱 

I invite you to try this:
👉Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (✨Start small, and add as you feel ready.✨)
👉TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How is my energy?
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
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Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. 💕 (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat 🤷‍♀️)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

👉 You don't have to make fancy, fussy recipes.
👉 Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
👉 If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

✨For lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished ✨

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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