Tempeh with Mushrooms, Onions + Tomato Sauce

 

Tempeh with Mushrooms, Onions + Tomato Sauce // vegan, gluten free

Makes 2-3 servings

Ingredients:

- 1 package tempeh, diced

- 1 large yellow onion, diced

- 2 cups mushrooms of choice, sliced

- 1-2 tbsp coconut oil

- 1 cup tomato sauce of choice

- 1 tsp dried oregano

- salt and pepper to taste

- 3 cups greens of choice, optional

Instructions:

  1. Heat 1 tbsp oil in a large skillet. Add onions and season with salt, pepper, and oregano. Cook until translucent, about 5 minutes
  2. Add in mushrooms and cook another 5-7 minutes, until mushrooms begin to brown.
  3. Push mushrooms and onions off to one side of the pan. Add the other tbsp of coconut oil and the tempeh and cook until tempeh begins to brown (5-7 minutes).
  4. When tempeh is browned, add in greens and tomato sauce and cook until greens are wilted and sauce is warmed. Taste and season with additional salt, pepper, and oregano. Enjoy!

Paleo Overnight No-oats!

An oat-free spin on the classic overnight oats! Funny enough, I didn't mean for this recipe to be paleo or grain-free: I wanted to make some easy grab-n-go breakfasts this week, but I ran out of rolled oats. I looked in my pantry and saw flaked coconut and slivered almonds, and thought "Hmmm, these two things are about the same size and shape as oats. Let's try it!" And thus, these paleo overnight no-oats were born!

Paleo OverNight No-oats

Paleo OverNight No-oats

Paleo Overnight No-oats

Ingredients:

  • 1/4 cup unsweetened flaked coconut

  • 1/4 cup slivered almonds

  • 1 cup non-dairy milk (almond, coconut, cashew, etc!)

  • 1 TBSP chia seeds

  • 1 tsp vanilla extract

  • 1/2 tsp cinnamon (or more, if you are a cin-a-holic like me!)

  • dash sea salt

  • 1/2 banana, sliced

  • other optional add-ins: frozen or fresh berries, goji berries (my fave!), cacao nibs, walnuts, drizzle of maple syrup or local honey, bee pollen

Instructions:

  1. Mix all ingredients together in a jar or small container, stir in your choice of add-ins and let sit in the fridge overnight.  Make a few jars at the beginning of the week and have breakfast ready when you are - it's so, so easy!

 

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Greens with Garlic Infused Olive Oil

Here's the deal: while I LOVE me some salad, as the weather starts to cool, the idea of crunching on raw lettuce just does not sound appealing. At all. Do you feel me?

Even though I'm not eating as much salad, I make sure to still get my green on (since eating greens is one of the best ways to gain energy) - sneaking spinach in smoothies, stirring kale into soups, and (most often) making simple sautéed greens. 

I'm hesitant to call this a "recipe" because it is so easy, but I want to show you guys just how quick and simple it can be to whip up something that is both healthy AND delicious. The garlic infused olive oil is really what makes this dish. It sounds fancy, but don't worry, it's not, and it truly transforms plain ol' greens into something much more flavorful and satisfying. 

You can (and probably should) make the olive oil in advance - the flavors intensify the longer it sits, although it never lasts more than a few days for me. 

Greens with Garlic Infused Olive Oil

Ingredients:

- 1 head garlic

- 1 cup extra virgin olive oil

- 1 package pre-washed greens of choice, or 1 bunch of greens washed and chopped (baby spinach, kale, bok choy, collard greens, mustard greens, etc!)

- generous pinch of sea salt

- optional toppings: red pepper flakes, fresh black pepper, gomasio (sesame seed sprinkle), squeeze of lemon

Instructions

1. Make your infused olive oil: Smash and peel cloves of garlic. Place garlic in a medium pot, add olive oil, and heat over medium-low until bubbles form around garlic, about 3 minutes. Let cook 10 minutes, reducing heat to low if garlic begins to brown. Remove from heat and let cool to room temperature. [see original recipe + video here!]

2. Get your green on! Add 1-2 tbsp of the infused olive oil to a pan over medium heat. Once garlic begins to brown, sprinkle generously with sea salt and add the greens. Cover and cook until greens are wilted, but still vibrant in color (timing will depend on which greens you choose). 

3. Serve and enjoy immediately! I've included some optional toppings above, but feel free to experiment with your favorite spices and flavors. 

Honestly, I'll eat this whole recipe myself (what can I say, I need LOTS of energy to teach and coach all day long!!). My current go-to is to serve these greens with tempeh, roasted sweet potato or squash, and sauerkraut. YUM!


What is your favorite way to get your greens in during the cooler months? Let me know in the comments below!.

Honey Sesame Tempeh

Tempeh (TEM-PAY) is a fermented soy cake. It's tofu's lesser-known sibling, much firmer and nuttier, and with a higher concentration of protein, fiber, and vitamins as a result of the fermentation process. 

Like tofu, tempeh takes on whatever flavor you cook it in. This honey-sesame tempeh is a great recipe to try if you are new to tempeh - it's simple, sweet, and salty (what more could you ask for??). Not ready to venture in tempeh-land just yet? I'm sure this sauce would taste great on tofu, fish, or other protein (or veggies!) of choice. 

Honey Sesame Tempeh served over sautéed greens with kabocha squash + kraut

Honey Sesame Tempeh served over sautéed greens with kabocha squash + kraut

Honey Sesame Tempeh (vegetarian, gluten free option)

Ingredients:

- 1 8-oz package tempeh

- 3 tbsp melted coconut oil (refined coconut oil if you don't want a coconutty taste!)

- 3 tbsp honey or maple syrup 

- 1 tbsp soy sauce (gluten free, if desired)

- 1 tsp sesame oil

- Sesame seeds (optional)

Instructions:

1. Make honey sesame marinade: Whisk coconut oil, maple syrup, soy sauce and sesame oil in a medium bowl. 

2. Let it mingle: Cut tempeh into 1/2 inch thick slices. Lay slices flat in a glass container or baking dish and coat with the marinade. Let tempeh marinate for at least 1 hour, flipping the slices at least once to  ensure both sides are equally soaked in flavorful goodness. Note: if you put your marinating tempeh in the fridge, the coconut oil will harden, making the whole thing very unattractive. No worries though! It will be fine once you cook it.

3. Cooking time! Pan fry the tempeh slices over medium heat until both sides are browned. Scoop any extra marinade out of your dish and add to pan while cooking. Sprinkle with sesame seeds to finish. Enjoy!

 

This tempeh is very versatile - you can make this a part of your bowl meal, add to salads or sandwiches, or even snack on it on its own!

Have you tried tempeh before? How did you like it?

Creamy Vanilla Smoothie (Banana-Free!)

While I LOVE me some bananas (case in point: thisthisthis oh and this), I know not everyone is into this sweet fruit AND I know many people are watching their sugar intake.  I'm personally experimenting with having more protein and less sugar in the morning, and thus this smoothie was created!  Packed with protein, greens,  and healthy fats, this is a well-rounded meal in a cup.

Creamy Vanilla Smoothie // vegan, gluten free, low sugar, paleo

Ingredients:

- 1-2 scoops vanilla protein (see my recommendations for protein powders here)

- 1/2 large avocado

- 1 cup almond milk, hemp milk, or water 

- 1 cup ice cubes

- Generous handful of spinach, baby kale, or a tsp of spirulina 

- Dash sea salt

- Optional add-ins (try one or two at a time!): 1 tsp maca powder, 1 tsp cinnamon, 1/2 inch fresh ginger, 1 tbsp nut butter, 1 tsp bee pollen, 1 tbsp chia seeds

Instructions:

1. Add it all to your Vitamix or high speed blender and blend away!  ENJOY!

 

Have you ever put avocado in your smoothie?  If not, you are in for a real treat!  It's creamy, dreamy and delicious without any dairy.  Not only does it taste great, this smoothie will keep you satisfied for hours due to the protein, healthy fat, and fiber. 

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Have a beautiful Monday everyone!