Easy Stir Fry with Eric’s Tasty Tempeh

In recognition of American Heart Month it is important to embrace a healthy lifestyle to prevent and manage heart disease. A recent 2014 study in the Journal of the American College of Cardiology of 20,721 men found that those who avoided smoking, had moderate alcohol intake, exercised, had the least amount of belly fat, and consumed the most fruits, vegetables, whole grains, and legumes had an 86 percent lower risk for a heart attack compared to those who did not meet these criteria. A diet of plant-based foods is typically rich in fiber, disease fighting and immune boosting compounds (antioxidants & phytochemicals), and low in cholesterol and saturated fat. It is recommended that people should eat as many plant-based foods (fruits, vegetables, nuts, seeds, legumes, and whole grains), while limiting animal protein, poultry, dairy, and fish as much as possible. Foods coming from animals/fish typically are rich in cholesterol, saturated fat, and have no fiber.See below for an easy stir fry recipe that is rich in plant-based foods, especially soy. Consuming 25 grams of soy protein per day may reduce risk of coronary heart disease.

Easy Stir Fry

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN Serves 4

Ingredients:

1 large onion, peeled, cut into bite size cubes

3-4 cloves garlic, peeled, roughly chopped

1 cup water or vegetable stock to cook vegetables in.

1 bag (16 ounces) frozen stir-fry vegetables or other frozen vegetables

Or 2-3 cups fresh vegetables (broccoli, bell peppers, cauliflower, cabbage, carrots etc.)

1 ½ cups cooked or canned beans (your favorite kind), rinsed and drained

Or other 1 pkg. of protein alternative: tempeh, tofu, etc.

**If using tempeh cook separately (see recipe below)

¼ cup low-fat stir-fry sauce (without unhealthy fats or sweeteners) use sauce from tasty tempeh recipe

2 cups cooked millet, amaranth, Brown Rice or other whole grain, kept hot

Or ¾ - 1 lb. cooked whole grain pasta such as pad Thai style brown rice noodles

Optional:

1-2 cups organic mushrooms, cleaned and chopped

1-2 tbsp. Fresh ginger, peeled and diced

1 head kale, collard greens, or Napa cabbage (de-stemmed if using collards) chopped

1. Heat ¼ cup of vegetable broth or water in a large skillet or sauté pan over medium-high heat. Add the onion and garlic, cook until tender. Add more liquid as needed to prevent sticking.
2. Gradually add remaining ingredients, except stir fry sauce
3. Once vegetables reach desired consistency, add stir fry sauce and cook for another 1-2 minutes.
4. Serve over the cooked grain/whole grain pasta of your choice.
5. Stored in a covered container in the refrigerator, leftover Easy Stir- Fry will keep for up to 5 days.

Eric’s Tasty Tempeh

Recipe by Eric C. Sharer, MPH, RD, CSO, CDN Yield: 4 ½ cup servings

Tempeh is a block made of whole fermented soybeans. If you have food allergies/sensitivities/intolerances check the ingredients as tempeh may be made of a combination of soy and other grains. Some feel that tempeh has a bitter taste. To minimize the bitter taste, steam the tempeh before using (see below for directions).

8 oz. package tempeh, diced into small cubes

¼ cup tamari or other soy sauce

3 tbsp. sweetener of choice such as maple syrup or brown rice syrup

2 tbsp. vinegar (Brown Rice Vinegar) or Apple Cider Vinegar

4 tsp. garlic, fresh, minced and peeled

2 tsp. ginger, fresh, minced and peeled

Optional

½ tsp. orange oil

OR 2 tsp. orange zest

Directions:

1.Steam diced tempeh in a steamer for 10 minutes. Discard water and set tempeh aside.

2.Mix remaining ingredients in a small bowl. Pour mixture into a sauté pan.

3.Add steamed tempeh and cook over medium-high heat.

4.Continually stir tempeh until all of the liquid has evaporated and coated the tempeh.

5.Add to your favorite stir fry, salad, soup, sandwich, wrap, or simply enjoy!