Fermented Lemon Glazed Tempeh

Melbourne has the best selection of local fermented foods ever. Tempeh which I love to cook, has an enormous variety and one that I played around with while visiting a few months ago.  It is a wonderful food for vegans, vegetarians alike and anyone who would like to try a different kind of protein that is fermented and can increase your friendly microbes to boost your immune system and general wellbeing.

Tempeh 4

Ingredients

½ cup fresh lemon juice

The rind of ½ lemon finely grated

1 tablespoon finely grated fresh ginger

1 tablespoon tamari or Shiro miso

1 1/2 tablespoons mirin

2 teaspoons maple syrup

1/2 teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

150 gm. tempeh

2 – 3 tablespoons sesame or coconut oil

½ cup finely chopped spring onions

a handful of coriander leaves

½ cup pomegranate seeds

Method

1. Combine the juice, rind, ginger tamari, mirin, maple syrup, turmeric and ground pepper in a small bowl or jar. Mix together, taste and adjust if necessary. Set aside.

2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut in half horizontally as well, but you may need to increase the amount of other ingredients.

Tempeh 1

3. Place the coconut oil (more if you have cut thick tempeh in half), so the base of the pan is well covered, over a medium high heat. When the oil is hot add the tempeh and fry until golden. Turn the heat down and cook until golden on the other side.

4. Pour the juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced down to a thick glaze.

Tempeh 3

Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.

Tempeh 2

5. Sprinkle with spring onions, fresh coriander and pomegranate seeds just before serving or cook along in the sauce.

Tempeh 4

 

Crispy Tofu

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Ingredients

Bowl

  • 3-4 cups seasonal vegetables- carrots, purple cabbage, squash,  green beans, snow peas, etc.
  • 1 tablespoon finely chopped garlic or ginger
  • Tamari to taste
  • 1 cup coconut or Quinoa flour
  • Grated zest of 2 small limes or lemons
  • 2½ teaspoons coriander seeds
  • 1 tablespoon black (or white) sesame seeds
  • 2-3 tablespoons coriander leaves
  • 250g firm tofu, cut into 2cm. chunks
  • 1 cup chickpea, coconut or quinoa flour
  • 1 egg, lightly beaten
  • About 100ml olive or coconut oil, for frying
  • Himalayan Salt

 

  • Dressing
  • 2 tablespoon lime or lemon juice
    1 teaspoon sesame or olive oil
    2 teaspoons grated ginger
    Himalayan salt to taste
    2 tablespoons olive oil
    Fresh coriander leaves

Method

1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Top with the fried tofu and coriander leaves and serve warm.

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Vegan Chick Bean Slice

Chickbean close allUse Organic and BPA free ingredients when available 

This Sugar-free and high protein snack is loaded with nutrients and great for lunch boxes or a great protein pick me up for morning or afternoon tea.

2 ½ -3 cups chickpeas
1 cup goji berries and/or sultanas ( ½ – ½)
¾ cup ground almonds or walnuts
¼ cup cacao
1 teaspoon cinnamon
1 cup brown rice or almond flour as needed
3 tablespoons ground flax seeds
½ cup soy, coconut milk or other plant milk as needed
2 teaspoons vanilla
½ cup tahini or other nut butter
½ cup maple syrup or 1 cup rice syrup to taste
2-3 teaspoons Shiro Miso

Topping

Organic Paleo Museli (apple and cinnamon) *
Organic Buckini (activated buckwheat) Deluxe*
Organic goji berries, coconut, ground nuts, puffed amaranth or quinoa, cinnamon, dried fruit, coconut

maple syrup or rice syrup for brushing on top after baking

Method

  1. Strain off liquid from beans and reserve. Use chickpea juice (aquafaba) for a whipped cream topping.
  2. Toss all dried ingredients together. Set aside,
  3. Stir together ground flax seeds, milk, and vanilla and set aside.
  4. Oil pan and preheat oven to 175C. Combine nut butter, sweetener, and miso together slowly incorporating the beans till chunky.
  5. Fold in the dry ingredients. Adjust liquid content with plant milk as needed till it drops with difficulty from a mixing spoon.
  6. Spoon into baking pan. Bake in oven 30-40 minutes or until the centre is set and the edges pull away from the pan.
  7. Remove from the oven place on a wire rack to cool then remove it from the pan and cut into desired shapes.
  8.  Brush with sweetener if desired and Dip into one of the toppings before serving.

Tofu & Fermented Vegetable Quiche

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GF, DF, Vegetarian

Vegan egg substitute available below

Choose whatever organic seasonal vegetables you find at the market this week if you don’t have the ones listed. You can also use leftover cooked vegetables from the night before. Freshen them up with some chopped parsley or coriander before folding into the tofu mixture.

Crust

¾ cup oat flour
½ cup ground activated almonds
½ cup rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons coconut or olive oil
Water as needed

        Filling

  • 300 grams blanched regular tofu
    1-tablespoon organic olive or coconut oil
    1 teaspoon chopped garlic
    1 tablespoon finely chopped ginger root
    1 teaspoon dried herbs or 1 tablespoon fresh seasonal (rosemary, oregano, basil)
    1 cup chopped onion or spring onion
    1 cup grated carrot
    1/2 cup grated beetroot
    ½ cup chopped kale or other green vegetables
    2-3 eggs free-range and organic or Vegan Egg substitute **
    1 tablespoon unpasteurized Shiro Miso
    ¼ cup almond, sesame, other nut butter or coconut oil
    1 tablespoon lemon juice or 1-teaspoon mustard

Topping

1cup cooked sweet potato
1-2 Tablespoons Shiro Miso
1-2 Tablespoons Coconut yogurt
1-2 teaspoons ginger juice
a few wild fermented vegetables*
fresh  Rosemary

* If you don’t have any ferments, try goji berries, grated coconut, ground nuts or seeds, grated lemon or orange rind, rosemary and dollops of yogurt.  If you have ferments any will be fine. I used Wild fermented turmeric cauliflower, carrots, red cabbage and lemon sauerkraut, olives and fresh rosemary from the garden.

Method

  1. In a bowl, mix together all the crust ingredients. Preheat the oven to 200C (180 C fan assisted) 400 F.
  2. Press into an oiled pie dish, and poke a few holes using a fork then bake for 10 minutes or until it looks light brown.
  3. Meanwhile, make the filling. Cut the tofu and drop into boiling water 2-3 minutes. Drain well and set aside.
  4. Heat skillet,  add the oil and sauté the garlic and ginger 1-2 minutes. Then add the dry herbs and sauté another 30-60 seconds. Add the onions and continue to sauté until they are transparent.
  5. Add the rest of the vegetables cover and cook a few minutes. (if using cooked vegetables cook the onions till soft then add the cooked vegetables.
  6. Blend the tofu in a food processor and slowly add the rest of the ingredients until smooth and creamy. Add a bit of water if needed till the consistency is droppable from a spoon.
  7. Fold in vegetables. Spoon into prepared base and bake 30-40 minutes.
  8. Meanwhile, blend or mash the topping ingredients. Taste and adjust to your taste. Remove pie from the oven, cool slightly then spread with topping and top with ferments. if you don’t have any ferments, top with crushed almonds, goji berries and grated lemon and orange rind.  Serve warm or cool.

** Vegan Egg Substitute: Use one tablespoon of flax seeds and three tablespoons of water to replace one egg. Freshly grind the flax seeds into a fine powder using a coffee or spice grinder. Whisk in the water until it becomes gelatinous.

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