Hi friends! Checking in really quickly with a favorite dinner as of late. I think tempeh is one of those things that people either love or hate, but there’s a few ways of cooking it that I’m pretty sure would make anyone like it. ‘Glazing’ it is one of those. It’s a decadent method that leaves you with irresistibly golden tempeh ‘steaks’ with crispy edges. Today we’ve got a cozy rosemary, mushroom and white bean gravy to top it with. I thought I’d also share something that’s been helping me stay on track with eating the foods that make me feel good after an indulgent December and January.
I noticed myself falling into some not-so-great eating patterns ever since the holidays. Things like treats after dinner almost every night, or buying salty processed snacks more often than I like (have you tried Hippeas?!). None of them are a big deal, but it’s things that don’t contribute to me feeling 100%. So I’ve been aiming to gently steer my focus towards the food that gives me the most energy: whole plant foods.
I like the idea of Dr. Michael Greger’s daily dozen checklist, which is his proposed list of the most nourishing plant foods to try to fit into your daily routine. It goes as follows: beans, berries, other fruit, cruciferous vegetables, greens, other vegetables, flax seeds, nuts and seeds, herbs and spices, whole grains, beverages (water), along with the suggested number of servings. So, I’ve been aiming to check off most of the items with my meals every day. At first it becomes a fun game, and then turns more and more into a habit. Of course, it’s not realistic to expect yourself to eat that way every single day, and some days I don’t even eat half of the things listed, but it’s also easier than you might think to get these things in. These tempeh steaks, for example, check off 4 of the items! I make sure to use this tool as a gentle reminder, definitely not as a way to control my eating or stress myself out in any way. There’s a daily dozen app that lets you check off the items, which I used at first, but now I just think about the checklist when buying groceries for the day/week, and it helps so much with building out nourishing meals. Just wanted to share this, in case anyone else finds it helpful. Have a great rest of your week!
- 8 oz tempeh (we used 3-grain tempeh)
- 1 teaspoon sesame oil
- 1½ tablespoons tamari or coconut aminos
- 1 tablespoon brown rice vinegar or mirin
- 1 teaspoon maple syrup
- 1 tablespoon avocado oil or olive oil for oiling the pan
- avocado or olive oil
- 1 yellow onion - diced
- sea salt
- 1 lb crimini mushrooms - sliced
- 2 cloves of garlic - minced
- 2 tablespoons balsamic vinegar
- 2 cups or 1 can of cooked white beans (any variety)
- 1 tablespoon white miso
- 1 teaspoon Dijon mustard
- splash of Sriracha/chili sauce or a pinch of red pepper flakes
- 1 tablespoon chopped rosemary
- freshly ground black pepper
- ¼ cup white bean broth (if cooking white beans from scratch), veggie broth or water
- parsley, cilantro, or other herbs - for serving
- Slice the tempeh in half crosswise and then slice each half in half lengthwise, so that you end up with 4 thin, square or slightly rectangular pieces.
- In a shallow dish, whisk together the sesame oil, tamari/coconut aminos, vinegar, maple syrup, and oil. Place the tempeh pieces into the shallow dish with the marinade and let it marinate while you make the gravy.
- To cook the 'steaks,' heat oil in a large pan over medium heat. Remove the tempeh from the shallow dish, leaving the marinade in the dish. Place the tempeh in the pan and cook for 2-3 minutes on each side, until golden. Pour the remaining marinade over the tempeh, letting it bubble up and create a glaze over the tempeh. Serve right away with the mushroom rosemary gravy.
- Heat some oil in a large pan over medium heat. Add the onion and a pinch of salt and cook for about 7 minutes, until translucent. Add the mushrooms, stir once, and then let them sit without stirring for a minute or two. Cook for another 7 minutes, or until all the liquid, released by the mushrooms evaporates. Add the garlic and stir for about 30 seconds, until fragrant. Add the balsamic and cook for another few minutes, until the vinegary flavor of the balsamic cooks off.
- Add about a ¼ of the amount of the mushrooms to an upright blender. Add half of the white beans, miso, mustard, chili sauce/red pepper flakes, rosemary, black pepper, more sea salt, and broth/water. Blend until smooth, adding more broth if needed. Taste for salt and adjust if needed.
- Add the blended gravy back to the pan with the mushrooms, along with the remaining white beans. Heat everything through, adding more broth if necessary to achieve a gravy-like consistency. Serve the gravy over the tempeh steaks, garnished with herbs. Enjoy!