Grilled Tempeh BBQ Sloppy Joes with Vinaigrette Slaw

This recipe is so easy to make with very little prep or cleanup time.  If you are a Tempeh "virgin" I would highly recommend trying this out. Tempeh is made from fermented and compressed soybeans and usually includes other whole grains (ie-brown rice).  Due to the fermentation process and use of the entire soybean; the protein, fiber and vitamin content is higher than other vegan meat substitutions.  Tempeh has a nutty, meaty and mushroom-like flavor and firm texture. It absorbs its surrounding liquids and flavors very easily, which makes tempeh great used with marinades. You can find it in the refrigerated or frozen section of your grocery store near other vegetarian soy/tofu products.
I actually made the original recipe during a food demonstration for vegan cooking last year. It was the first time I ever cooked Tempeh, so needless to say I was a bit skeptical.  It turned out so good that I have kept it in my recipe book and cooked it a few times since. The original recipe came from a book titled The Modern Vegetarian Kitchen by Peter Berely; but the recipe I give is slightly modified with a little more sweet & spice in it.  Most recipes call for sliced tempeh, because of its texture I crumbled it to resemble "sloppy joe" style meat.  The intense smoky, sweet and spicy flavors make this a crowd pleasing recipe! Add it to a bun with the slaw recipe below and you will have a delicious meatless BBQ sandwich. You could also use this marinade with any type of meat or meat substitution.

BBQ TEMPEH SLOPPY-JOE FILLING

• 1 pound tempeh (2 blocks)
• 1/2 cup apple cider vinegar
• 1/2 cup low sodium soy sauce
• 1/4 cup olive oil
• 1/3 cup pure maple syrup
• 1 Tbsp brown sugar
• 2 tsp ground cumin
• 2 tsp ground chipotle chili
• 1 tsp dried thyme
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp ground cayenne pepper

Crumble the tempeh with your hands until the block is broken up and it resembles large crumbs.  In a wide mouth jar (ie, mason jar) or bowl, mix together apple cider vinegar through the cayenne pepper.  Add the crumbled tempeh to the jar or bowl and shake or stir to coat.  I find that a wide mouth jar works great to coat the tempeh, also cutting down on dishes to clean. Line 2 heavy duty foil sheets (i find that the 'non-stick' foil works very well) on a plate, folding the edges up to create a slight pocket so liquid wont run out of the foil. Pour the tempeh mixture onto the foil and spread the mixture evenly.  Warm up the grill on low heat, making sure the flame is not too high; then place the tempeh mixture on the grill and cover.  Cook over low heat, making sure the flame does not touch the foil (as it will easily burn the tempeh) for about 10-15 minutes; depending on how hot your grill is.  Check and stir the mixture every 4-5 minutes to ensure it won't burn.  It will be done when most of the liquid is absorbed in the foil sheet.  Take off heat and serve as desired. This recipe usually makes about 4-6 sandwiches (depending on how big you make them) My favorite way is serving it as little sliders with the vinaigrette slaw recipe below.

BBQ Tempeh Slider...Yummm!

VINAIGRETTE SLAW

• 4 cups pre-shredded coleslaw mixture (~1 bag)
• 1/4 cup thinly sliced red onion
• 1/4 cup apple cider vinegar
• 2 Tbsp white sugar
• 2 Tbsp canola oil
• 1/2 tsp celery salt
• 1/2 tsp dried mustard
• 1/2 tsp ground black pepper

In a jar, combine cider vinegar through black pepper.  Cover and shake well to combine.  In a large freezer bag (or bowl) combine coleslaw mixture and sliced onion.  Pour vinaigrette over slaw mixture and toss to combine.  Let the slaw sit for a couple hours to allow sauce to marinate.  For best flavor, make the slaw a day ahead.

Stewed Zucchini & Tomatoes

It's the beginning of my favorite season for cooking, and one of my favorite veggies (zucchini) is in huge abundance and super cheap!  I had some grape tomatoes that were a bit too soft for salads, so today I decided to stew them with zucchini & onions.  A tasty substitution for zucchini in this recipe could be okra or  yellow squash.  This could easily be made into a meal by serving it with chicken sausage like Al fresco (which I've found to have the lowest sodium contents of most sausage brands) or serve it over brown rice for a meatless dish.  Another plus...by incorporating more herbs and spices to this dish, you can easily cut down on the sodium content!  

Stewed Zucchini & Tomatoes

• 2 large zucchini's
• 1 cup coarsely chopped yellow onion (~1/2 of a large onion)
• 1 cup grape or cherry tomatoes
• 2 cloves chopped garlic
• 1.5 Tbsp extra virgin olive oil
• 1 tsp oregano
• 1 tsp basil
• 1/2 tsp thyme
• 1/2 tsp paprika
• 1/2 tsp each, salt & pepper
• 1/4 tsp crushed red pepper flakes
• dash cayenne pepper
• 1 bay leaf
• Parmesan cheese (optional)

Cut ends off zucchini's and slice lengthwise in half; then slice again so it is in quarters; and dice into large chunks (about a 3/4 inch dice). Heat up a pan (one with a lid) to med-high heat and add olive oil to it. An iron skillet would be a good choice if you have it.  When oil is heated add garlic & cook to light golden yellow.  Stir in chopped onion and cook for ~2 minutes until the onion is golden.  Next, add in your zucchini and oregano through the bay leaf.  Cook for 2-3 minutes until zucchini begins to lightly brown.  Lastly stir in the tomatoes, cover the pan and reduce heat to low.  After about 15 minutes the tomatoes should pop open and the dish should resemble to a stew-consistency.  If you would like, top with grated Parmesan cheese & enjoy!

Newsflash: Fluoride

I have seen quite a few signs popping up in yards around the area I live in saying "Fluoride Free NRV".  This got me interested and led me to investigate this topic.  After reviewing the functions, interactions, deficiency and toxicity of fluoride in my biochemistry book & reading what the CDC reports say; I can confidently say that water fluoridation is not a bad thing. I have to defend fluoride's reputation and give you the details beneath the surface.

Fluoride (F-) is found in nature and the human body in trace amounts.  It is made of fluorine bound to a metal, nonmetal, or organic compound.  Fluoride is not an essential nutrient, but it is recognized as an important micromineral for the health of bones and teeth.  Since the discovery of it's role in prevention of dental caries, community drinking water has been fluoridated.  Sources include fluoridated drinking water, toothpaste and tea.  Nearly 100% of fluoride is absorbed if consumed by itself; but absorption significantly changes when fluoride interacts with other nutrients or is consumed under certain conditions.  Consumption of fluoride with solid foods decreases absorption from 50-80%.  When consumed with other divalent cations, fluoride forms an insoluble complex which decreases the absorption considerably.  A divalent cation is a molecule that is missing two electrons, having +2 charge which allows it to easily form two bonds with other molecules.  Divalent cations such as Calcium (Ca+2) and Magnesium (Mg+2), are found in abundance in hard water.  So basically, fluoride absorption is decreased in the presence of aluminum, calcium, magnesium and chloride; and is increased in the presence of sulfate and phosphate.

 The main functions of fluoride are related to its effects on bone and teeth mineralization.  Fluoride (along with other minerals) plays an important role in bone formation, where it helps promote the precipitation (hardening) of calcium and phosphate within the protein matrix of bone. Its function with the prevention of dental caries is related to fluoride's ability to replace hydroxide (-OH) ions during the precipitation or hardening of bone.  When fluoride is deposited into the hydroxyapatite (bone mineral), it produces fluorohydroxyapatite.  This compound is less susceptible to acid erosion than regular (hydroxyapatite), therefore it is more resistant to cavity production and formation.  This discovery led to the fluoridation of water and toothpaste which can not only prevent, but reverse tooth decay.  So now that you know it's function, lets take a look at the adequate intake and toxicity.

The Adequate Intake (AI) is consistent with the fluoridation of water at 1-2 ppm.  This level is shown to have a significant decrease in number of dental caries in children without any significant increase in the cases of fluorosis.  Fluorosis is the toxicity of fluoride, the mottling of tooth enamel.  This can occur from too much ingestion of fluoride, drinking large amounts of carbonated beverages, or having inadequate amounts of calcium in the diet.  This evidence shows me that it is not the fluoridation of water that is the problem, but may be due to something else.

Under normal conditions, a person shouldn't have any problem with toxicity of fluoride.  The risk of toxicity comes from children who constantly swallow their toothpaste (remember fluoride is almost 100% absorbed under this condition).  Drinking excessive amounts of soft drinks, which are very high in phosphate (remember from earlier that phosphate increases the absorption of fluoride) increases your risk for fluorosis.  High amounts of soft drinks and low amounts of calcium-rich beverages (again, remember that calcium decreases the absorption of fluoride) like milk & fortified juices can be a big attribute to the prevalence of fluorosis.  As parents, healthcare providers or caretakers, we should focus more attention on safe tooth brushing and healthy eating habits; instead of pointing the finger at other people.  I was pretty convinced by the fluoride free NRV website, but after doing my own research I found that there is much more to this problem than meets the eye.

Water fluoridation is not the primary cause of fluorosis in our country. An increase in dental fluorosis could be attributed to a huge increase in colas and decrease in calcium-rich beverages. This type of correlation cannot prove causation; it can only give insight to a problem.  Yes, there can be a problem of toxicity of fluoride just like many other minerals.  Take sodium for example; human bodies need a certain amount of it in our diet to help with muscle contraction, nerve conduction and to maintain fluid balance.  Too much sodium and you can become hypertensive; thus increasing your risk of having a stroke, heart attack or aneurysm.  Too little sodium can cause you to have muscle cramps, dizziness and weakness.  This just goes to show you that our bodies need a balanced amount of minerals.  Too much or too little of something good can be detrimental.  So, before you jump on the bandwagon of a hot topic/issue make sure to look at the whole picture.

Herbed-Balsamic Vinaigrette Dressing

You could probably say I'm a little obsessed with looking at food labels & ingredients..especially when it comes to salad dressings & marinades. Have you ever looked at the ingredient list of dressings in your fridge?  If I didn't have a background studying biochemistry, it would be pretty tough knowing what all of the listed ingredients were.  Also, it can get expensive to buy dressings. Making your own can be a cheaper alternative and great way to know exactly what ingredients are going into it (no biochemistry needed).  My favorite plus to homemade dressings: having an ability to control the amount of added sugars and sodium!
Here's the latest version of my balsamic dressing. A little sweet, tangy and spicy; it goes great over a bed of field greens with fresh berries, feta & walnuts.. Play around with the ingredients & make it your own.

Herbed-Balsamic Vinaigrette

• 1 cup (8 oz) balsamic vinegar
• 1/3 cup (3 oz) extra virgin olive oil
• 1.5 Tbsp honey
• 1 Tbsp brown mustard (or Dijon mustard)
• 1 garlic clove
• 1/4 cup coarsely chopped red onions (or shallots)
• 1 tsp dried thyme
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tsp dried Italian parsley
• dash of salt & pepper

Place all ingredients in a wide mouth jar or large measuring cup.  With an immersion blender, blend until you have a smooth consistency. Store in an airtight container in the refrigerator. 

Try it over your favorite salad, or use as an Italian marinade in your favorite chicken or beef recipes! 

*Helpful Hint: If I have fresh herbs in my garden I prefer to using them instead; but since dried herbs are more potent then fresh it's important to know how to replace the amounts in recipes. When substituting fresh herbs for dried, a good rule of thumb is to use a ratio of 3:1 (fresh:dried). For example if you wanted to substitute fresh parsley for dried in this recipe; you would use 3 tsp (or1 Tbsp) fresh Italian parsley for the 1 tsp dried it calls for.  

Greek Quinoa & Spinach Salad

If there was one dish I could eat every day, this would be it!  It's so easy to make, really flavorful and colorful.  Basically this dish is packed with great things for your body:  fiber, vitamins, minerals, healthy fats, phytochemicals (tons of flavonoids & carotenoids), etc... All these nutritive properties are what makes this dish so good for you!  Another plus, quinoa (a pseudocereal, or grain-like seed) is naturally high in protein, which makes it a great staple for vegetarians.  A versatile dish; great alone as a salad or serve with a side of meat for a healthy dinner meal.  My personal favorite way to eat it served with grilled salmon...mmmm!!

I first found the original recipe in my BHBG cookbook, but I added/changed a few ingredients to kick it up a notch.  Enjoy!

• 1 cup dry quinoa 
• 2 cups water
• 1 can chickpeas (drained & rinsed well)
• 6 cups chopped baby spinach (~1 bag)
• 4 roma tomatoes; seeded & diced 1/2"
• 1 cup red onion; diced 1/4"
• 1/4 cup chopped black olives
• 1/4 cup crumbled feta cheese
• juice of 1 lemon (~ 1/4 cup)
• 1/4 cup greek salad dressing (my favorite is Girard's Greek Vinaigrette)
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/4 tsp pepper
• 1/8 tsp salt (or to taste)

Garnish

• toasted pine nuts *
• sliced avocado
• lemon wedges

Directions:

Add dry quinoa to a 2 qt pot over medium-high heat, stirring constantly until quinoa is toasted (deep, golden brown).  You will hear a popping noise (sounds like popcorn popping) as it is toasts. This step is optional, but I recommend it as it brings out more of the seeds nutty aromas and flavors. Once toasted, rinse through a fine strainer under water (to rinse the bitterness off the seed).  Add back to the pan with 2 cups water.  Cover, bring to a boil, then turn the heat down to a simmer until the water has been absorbed (about 10-15 minutes).  Take off the heat & set aside.

Prepare & combine the rest of the ingredients in a large bowl; chickpeas through salt. Stir in quinoa (warm or cold); I usually let it cool down a little bit so the spinach doesn't get completely wilted.  Serve over a bed of spinach and garnish with avocado slices, pine nuts and a lemon wedge.

*To toast pine nuts--simply add to a skillet over medium-high heat, stirring constantly until golden brown

There's mathematics to Obesity?

I couldn't help but share this interesting article I read from the NY times the other day...  
A couple scientists created a math model of a human being, plugging in variables (height, food intake, weight, and exercise levels) to predict how the body will react to changes in caloric intake and physical activity.  They found that huge variations in daily food intake won't cause variations in weight as long as the average intake over a year is about the same (sorry, bad news if you're on the "cheaters" diet).  It also takes time for the body to adjust to shifts in weight, caloric intake and physical activity; every person's body adjusts differently.  Another interesting finding was the bigger you get the easier it becomes to gain weight; so an extra 10 calories/day adds more weight to an obese individual than it would a thinner person.  (Dreifus, C: A Conversation with Carson Chow: A mathematical challenge to Obesity)


So.. What's so cool about it?  These guys created a Human Weight Simulator to calculate the caloric needs required to reach a goal weight in a specified number of days.  These calculations also take into account changes in physical activity levels, and won't let you put in a body weight goal that is at an unhealthy Body Mass Index.  It's basically a realistic approach to calculating caloric needs for weight maintenance, gain or loss by using a mathematical form.  (NIDDK Body Weight Simulator)


Overall, the take home message is that weight change and maintenance doesn't happen overnight.  Yes, the research still proves that calories in = calories out, so if you take in less calories (or burn more than you take in) you will lose weight, the important thing to realize is the work it takes to burn a calorie is different for each person.
It's not rocket science, just a little bit of math.