YOU & YOUR HEALTH
Whole food recipes
Whole
FOODS:
naturally nourishing Three healthful recipes from Amy Chaplin, author of Whole Food Cooking Every Day… LEFTOVER STEAMED VEGETABLE MISO BOWL Serves 2 Ingredients 340 g steamed leftover vegetables such as winter squash, radishes, broccoli, cabbage or peas 480 ml filtered water 2 teaspoons finely grated peeled fresh ginger 2 teaspoons finely grated peeled fresh turmeric (optional) 45 g unpasteurized chickpea miso, mellow white miso, or brown rice miso, or a combination Thinly sliced spring onions or fresh chives
Method Put the vegetables and water in a medium pot and bring to a boil over high heat, stirring to ensure that the vegetables reheat evenly. Reduce the heat to a simmer and stir in the ginger and turmeric, if using. Transfer about 80 ml of the liquid to a small bowl and stir in the miso until dissolved, then stir this into the vegetables and remove from the heat (be careful not to let the miso boil, as that would destroy the enzymes). Divide between two bowls, top with scallions or chives, and serve. Note - If you have greens like kale,
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chard, spinach, or tatsoi on hand, you can stir some sliced greens into the vegetables and cook lightly before adding the miso.
QUICK FRIED TEMPEH WITH GOLDEN CASHEW SAUCE WITH CHILE AND LIME Makes about 480 ml of sauce and enough tempeh for 2. Ingredients 1 tablespoon extra-virgin coconut oil
Method Warm the oil in a medium skillet over medium-high heat. Add the onion and cook for 6 to 8 minutes, until golden. Add the turmeric, ginger, salt and chili to the pan along with the garlic and cook for 5 minutes, until the garlic is golden and fragrant. Add the mirin and 60 ml water, then raise the heat and bring to a simmer, stirring for a couple of minutes to deglaze the pan. Remove from the heat and transfer the mixture to an upright blender, scraping the skillet with a rubber spatula. Add the nuts, lime juice, boiling water, and tamari and blend until smooth, scraping the sides as necessary. Season to taste and serve immediately, or cool and store in an airtight jar in the fridge for up to 4 days. Note - Use boiling water so that the sauce can be served immediately without having to be reheated after blending. If you want a roomtemperature sauce or are making the sauce ahead, use cool water.
QUICK PAN FRIED TEMPEH Serves 2 Ingredients 2 tablespoons extra-virgin coconut oil, plus more as needed (see Note) 230 g tempeh, cut into ¼-inch slices Sea salt
1 medium onion, diced
Method -
3 large garlic cloves, finely chopped
Warm a large skillet over medium heat. Add the coconut oil and tilt the pan to coat. Add the sliced tempeh in a single layer and cook until golden, 3 to 4 minutes. Turn the tempeh over and cook the other side until golden and crisp, adding more oil if needed. Repeat with any remaining tempeh, adding more oil to the pan before adding the sliced tempeh. Transfer the tempeh to a serving plate and sprinkle with salt; serve warm.
22 g fresh turmeric, peeled and finely chopped 22g fresh ginger peeled and finely chopped 1 medium red jalapeño, seeded and finely chopped 1 tablespoon freshly squeezed lime juice ½ teaspoon fine sea salt, plus more to taste 1 tablespoon mirin 60 ml filtered water 130g raw cashew nuts 180 ml boiling filtered water (see Note) 1 teaspoon tamari
Note - Be generous with the coconut oil when cooking tempeh this way; it will help the tempeh get the golden crisp edges and a delicious flavour.
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