The past 2 weeks I had the pleasure to work with Laura Fafard. Laura is a dietetic intern at Stony Brook University, who is very interested in the low FODMAP diet. She has developed a Vegan Menu Planning handout for those on the low FODMAP diet. Click here for Laura’s Vegan FODMAP diet handout
Here’s Laura’s post for you:
While developing the Vegan Menu Planning handout I came across this recipe for marinated tempeh; which I thought would be tasty on top of kale. I decided to test it out with Kate this week. Tempeh has a whopping 12 grams of fiber and 22 grams of protein per 4 ounces and is a good source of calcium and iron too. We chose to use organic light life tempeh to avoid genetically modified organisms (GMO) which can be found in certain products. 90% of soy sold in the US contains GMOs. Light life is a brand that chooses to use non-GMO soy in their products. GMO’s could have potential negative effects on a person’s health. One of the health concerns is the development of new allergens. When these GMO’d foods are consumed they may contain substances our bodies has never seen before and it is unknown how this may impact our health or not.
First, I marinated the tempeh in a nice mixture of freshly grated ginger, soy sauce, and water.
While the tempeh was marinating I whipped up the Asian Ginger Dressing. The original recipe I found had honey so I modified it and added maple syrup. Ginger root has been tested by the Monash researchers and is considered low FODMAP or “green lighted”. Ginger is well known for it’s anti-nausea affects. It also helps with stomach emptying and movement, aiding digestion.
When the tempeh was finished marinating, I sautéed it up over medium heat in a little sesame oil. Next, I prepared the baby kale for our salad. I chose baby kale because it is a little more tender than BIG leaf kale.
I made sure that the tempeh was golden brown on both sides, then I removed it from the heat. Kate and I felt the tempeh was best when really browned well. I set each plate up with a nice serving of baby kale, placed a few pieces of sautéed tempeh on top, sprinkled a few pepita seeds, and drizzled some of the Asian Ginger Dressing.
Finally, our Tempeh Kale Salad with Asian Ginger Dressing was ready to be consumed!! The combination of the sesame oil and the fresh ginger made this dish DELICIOUS!
- 8 ounces organic tempeh, cut in 1/4 inch strips
- 3 tablespoons sesame oil
- 1/4 cup low sodium Tamari (gluten free soy sauce)
- 2 1/2 cups water
- 1 1/2 teaspoons fresh ginger, grated
- 1 tablespoon sesame oil
- 2 tablespoons fresh minced ginger root
- 3/4 cup olive oil
- 1/3 cup rice vinegar
- 1/2 cup soy sauce
- 3 tablespoons maple syrup
- 1/4 cup water
- Place the cut tempeh strips into the marinade for 20-45 minutes
- Drain the fluid that is left and sauté in the sesame oil over medium heat until golden.
- Remove from heat, place on paper towel to remove any excess oil.
- Mix up dressing ingredients.
- Top your greens with the sautéed tempeh.
- Drizzle with dressing.
Step out of your box and try something new. This Tempeh Kale Salad with Asian Ginger Dressing may end up being your new favorite recipe, even if your NOT a vegetarian!!