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MAC's Recipe of the Month: Nov 2017

MAC Nutrition - Wednesday, November 01, 2017

Happy World Vegan Month!


November is World Vegan Month. It also happens to be the month of Thanksgiving! It may seem like the turkey, buttery mashed potatoes, stuffing, and pumpkin pie that are typical of the Thanksgiving menu mean that this holiday is impossible to be made vegan. You might also wonder why anyone would even want to make it vegan! While your old Thanksgiving standbys are great, this recipe takes the flavor profile of Thanksgiving favorites and uses it in a healthy plant-based meal. You can combine it with your favorite holiday fixings for a fresh spin on the meal, or make it the day after the holiday to reconnect with general healthy eating. The whole weekend doesn’t have to be dominated by turkey and stuffing leftovers—this is another option.

This recipe uses tempeh as the turkey substitute. In a recent workshop I hosted at the Mount Auburn Club, one attendee wondered what tempeh is and where to find it, so I thought this would be a great opportunity to use it in a recipe and tell you a little bit about it. Tempeh is made from fermented soy beans, and can also include rice and other grains that have been fermented as well. Because it is a fermented food, it contains beneficial bacteria just like yogurt does. Tempeh typically takes the form of long blocks and can be sliced into thin blocks or strips. It is usually found in the same refrigerated section as the tofu and meat substitutes in the grocery store. When eaten plain, it has a bitter taste due to the fermentation process. Luckily, it is easy to season tempeh with a marinade or sauce, as it soaks up flavor well.

This vegan Tempeh “Turkey” and Potatoes recipe combines three foods (tempeh, sweet potato, and broccoli) that are all baked in the oven. One of the things I discussed in the most recent workshop was strategies to save time when cooking and cleaning up. To save time washing dishes after making this recipe, you can combine all three foods in the same baking dish!

Vegan Tempeh “Turkey” and Potatoes
Yield: 2 servings (adjust amounts for more servings as needed)

Ingredients

Sweet potatoes:
2 sweet potatoes
Drizzle of oil

Tempeh marinade:
1 block tempeh
3 Tbsp water
1 Tbsp oil
1 Tbsp low sodium soy sauce
1 Tbsp maple syrup
1 tsp onion powder
1/2 tsp garlic powder or 1 clove fresh garlic chopped
Dash of thyme
Dash of liquid smoke or smoked paprika

Broccoli:
2 cups broccoli
Pepper to taste

Directions
Preheat oven to 375 degrees Fahrenheit.
Wash sweet potatoes and cut off any imperfections.
Coat sweet potatoes in a thin layer of oil, pierce with a fork several times, and wrap in aluminum foil.
Bake sweet potatoes for 40 minutes.
While sweet potatoes are baking, mix together water, oil, low sodium soy sauce, maple syrup, onion, garlic, thyme, and liquid smoke or smoked paprika to make marinade.
Cut tempeh into slices and soak in marinade. (You can also make marinade the night before and soak the tempeh overnight in the refrigerator for even more flavor infusion.)
Wash and chop broccoli.
Sprinkle broccoli with pepper to taste and place in a roasting dish. You can also put the broccoli in the same roasting dish as the sweet potatoes after the potatoes have been baking for 40 minutes.
When sweet potatoes have been in the oven for 40 minutes, set oven to 425 degrees Fahrenheit.
Place marinated tempeh in a roasting dish. You can also put it in the same roasting dish as the sweet potatoes and broccoli.
Put sweet potatoes, tempeh, and broccoli in the oven at 425 degrees Fahrenheit.
Set timer for 20 minutes. Take sweet potatoes, tempeh, and broccoli out after 20 minutes.
Cut open sweet potato and serve plain, or for added flavor, serve with a drizzle of olive oil and a dash of salt.
Assemble sweet potato, tempeh, and broccoli on a plate.
Enjoy!

Approximate Nutrition Information per serving (calculated without added oil and salt to baked sweet potato):
Calories per serving: 452
Fat per serving: 19g
Protein per serving: 28g
Total Carbohydrate: 30g
Fiber: 17g
Sodium: 343mg

This month's recipe comes from Louisa Paine, Registered Dietitian at The Mount Auburn Club.

Personalizing recipes is one of our specialties! Contact the MAC Nutrition team today.

The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.