Eat gluten free as much as possible. Almost every single person has a gluten intolerance now due to the way we over process our wheat. There are lots of rice and quinoa alternatives at Sprouts now.
Buy organic as much as possible. Eating more veggies and fruits means eating more pesticides. At least commit to buying the DIRTY DOZEN organic. (this will also give you the cleanest plant foods out there)
Week 3
BBQ Tempeh Sandwiches w/ Sweet Potato Pankcakes
tempeh, sweet potatoes + sauce:
1/2 block tempeh (4 ounces), cut into 4 triangles or rectangles (depending on your bread surface shape)
1 medium sweet potato, peeled and cut into 1/2 inch slices
1 tsp grapeseed oil
1/4 onion, grated
1 small clove of garlic, minced
3/4 cup natural ketchup (Trader Joe’s and Annie’s are fantastic)
2 tbsp apple cider vinegar
1 tbsp sriracha (or other hot sauce)
2 tbsp maple syrup
1 tbsp worcestershire sauce (Annie’s brand to the rescue again!)
Make the sauce: heat the grapeseed oil in a small saucepan over
medium heat. Add the grated onion and garlic and saute until very
fragrant, about 1 minute. Add the ketchup, vinegar, sriracha, maple
syrup and worcestershire sauce to the pot and stir to combine. Bring
mixture to a light boil, stirring here and there. Simmer until mixture
thickens slightly, about 7-10 minutes. Remove from the heat and set
aside (leftover sauce will keep for one week in the fridge in a sealed,
non-reactive container).
Line a baking sheet with parchment paper and set aside. Place the
tempeh pieces and sliced sweet potatoes in a medium-large saucepan.
Cover with water by about an inch and simmer until sweet potatoes are
soft, about 7-8 minutes. Carefully remove tempeh and sweet potatoes to a
plate. Pat dry with a kitchen towel. Place tempeh and sweet potatoes on
lined baking sheet.
Heat your barbecue to medium-high or set your oven to broil. Brush
tempeh and sweet potatoes with barebecue sauce. Place under the broiler
or onto the barbecue. Flip and baste with sauce every minute or so,
until coated to your liking and there’s a bit of char on the outside.
Use leftover sweet potato pancakes as your bread.
Adapted from thefirstmess.com
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