Avocado & Tempeh Cheese Sandwich

It seems like "green" is the theme for my cuisine these days. This sandwich is a simple, delicious, vegetarian option that lends itself to interpretation based on the veggies and other toppings you have on hand.

This "recipe" uses tempeh right from the package. I love tempeh in all forms; I think it can be great sautéed but just as good un-cooked. In fact, I've found its straight-from-the-package form to be a lovely addition to the traditional PB&J! I know that it may be an acquired taste, but I particularly enjoy the nuttiness and bit of crunch it offers in its beany, protein- and fiber-packed little block!

The Edibles:

• 2 slices of your favorite multi-grain braid
• honey mustard
• several slices of tempeh, sliced about 1/4 inch thick
• 1/4 of an avocado, sliced
• 1 wedge of Laughing Cow spreadable cheese
• several basil leaves
• salt and pepper, to taste

The Making:

1. If you prefer, toast your bread. Spread one slice of bread (or toast) with honey mustard to your liking.
2. Layer tempeh, avocado, cheese, and basil on the mustard slice. Sprinkle with fresh ground pepper and salt (or omit for a lower-sodium option).
3. Top with second slice of bread, and dig in!

Sautéed Tempeh

I've already declared my love for tempeh, so I'll spare you from reiterating my adoration for this vegetarian protein source. I love it sautéed, and you'll see that this time I served it over a bed of romaine alongside some sautéed mushrooms, sliced and toasted almonds, sliced dates, crumbled feta cheese, and some Italian dressing. That pita-like thing you see on the side happens to be a protein pancake, one of my go-to foods for post-workout nourishment!

The Stuff:

• medium sauté pan
• dish or bowl for marinading

The Edibles:

• 1/2 of one package tempeh, cut into chunks that are about 1 inch by 1 inch by 1/4 inch
• 2 T. white wine vinegar
• 1 T. dijon mustard
• 1 T. olive oil
• dried Italian seasoning
• onion powder
• garlic powder
• salt and pepper to taste

The Making:

1. In a small bowl whisk together white wine vinegar, dijon mustard, olive oil, and generous shakes of Italian seasoning, garlic powder, and onion powder. Add salt and fresh ground black pepper to taste.
2. In a shallow bowl or large plastic bag mix all ingredients together up through the fresh ground pepper. Add the tempeh and stir around (or shake the bag) until the tempeh appears well covered with the sauce.
3. Marinade anywhere between 1 hour to overnight.
4. Place medium-sized sauté pan over medium heat. Spray with olive oil spray and once it's heated, empty tempeh and sauce into the pan.
5. Let the tempeh cook and the sauce reduce for 3-5 minutes. Turn each piece of tempeh over individually, and let them cook for another 4 minutes or so. After this time, the sauce will become quite thick and may be almost non-existent. It will stick to the tempeh, so stir it gently so as to ensure it's fully covered.
6. Once browned, your tempeh is ready for devouring!

Balsamic Tempeh

This dish really packs in the flavor. I'm a big fan of a tasty balsamic reduction, and this is just right. One cooking method I looked to for inspiration recommended a longer marinating time, and I don't doubt that in improving the flavor of this dish.

I recently re-adventured into the world of tempeh. Up until recently I've avoided it at all costs, as I have found that all things bean have caused me extreme stomach pains. (Sorry if that's too much information, but really, that might explain the lack of bean-age on this site.) In researching tempeh I found that the pre-fermenting of this high-protein non-animal source makes it easy on digestion and ideal for people with IBS-like symptoms. Holla! I'm glad to have re-discovered this vegetarian treat because I really enjoy tempeh and its lightly nutty texture. This dish could be paired beautifully with polenta or a nice quinoa pilaf for a complete meal.

I chose to enjoy this dish as a salad colored with sautéed onions and thinly sliced carrot sticks, crisp red pepper, toasted almonds, chopped dates, feta, and a creamy balsamic vinaigrette. A simple yet complex combination of sweetness complimented by a vinegary bite, a chewy mouthful with a bit of crunch, this salad quickly brought me to my knees. I was in love.

The Edibles:

• olive oil cooking spray
• 1/2 cup balsamic vinegar
• 1/2 cup vegetable broth, chicken broth, or water
• 1 T. dijon mustard
• 1 T. honey
• 1 T. extra virgin olive oil
• light shake of onion salt
• generous shake of dried oregano
• generous shake of dried basil (fresh would be marvelous if you have some on hand)
• generous shake of garlic powder (or one clove of fresh, pressed/minced garlic)
• fresh ground pepper (as much as you like)
• 1 package tempeh, cut into 1 inch by 1 inch chunks

The Making:

1. In a shallow bowl or large plastic bag mix all ingredients together up through the fresh ground pepper. Add the tempeh and stir around (or shake the bag) until the tempeh appears well covered with the sauce.
2. Marinade anywhere between 1 hour to overnight.
3. Heat a medium saute pan on medium. Spray with olive oil spray and once it's heated, empty tempeh and sauce into the pan. You can test the pan's readiness by dropping/dipping a piece of bread into the oil and see if it sizzles--I saw it on a cooking show once and it's a tried-and-true method!
4. Let the tempeh cook and the sauce reduce for 3-5 minutes. Turn the tempeh over (yes, each piece individually) after this time, and let it cook for another 2 minutes or so. After this time, the sauce will become quite thick and may be almost non-existent. It will stick to the tempeh, so stir it gently so as to ensure it's fully covered. I chose to cook the tempeh for a minute or two longer so as to really brown the edges.
5. Once sauced and browned, your tempeh is ready for devouring!