I love eating food you can pick up with your hands. Especially since I’m eating one-handed a lot of the time, with Bubs in tow cradled in the other arm! It’s just so easy and fun too. I like the direct connection with the food. Utensil-free! Who needs forks?
Well I have a great new, easy and delish recipe that you can add to your “pick up” recipe arsenal: my Tempeh Gyro Lettuce Wraps With Organic Tofu Tzatziki.
It’s also lighter because it’s a lettuce wrap, so will help keep you slim and trim for summer. The tempeh is full of protein and makes it filling. Let’s talk more about that right now…
What’s So Great About Tempeh?
Most importantly, tempeh is a whole food. It’s produced with significantly less processing than grocery store soy milks, tofu or soy burgers. Tempeh is super high in protein, making it a great plant-based protein.
Because tempeh is fermented, the fermentation process increases the digestibility of soy (this is especially true when it comes to its proteins). Fermentation also increases nutrient absorption from soy and the concentration of bio-active peptides (these are formed during the breakdown of soy proteins during fermentation).
Tempeh is a food made from bean curd, or soybeans. What?!! Now wait a minute…while this may be true, it can be woven into human food traditions in a way that is natural, inexpensive, and nourishing.
You may have read about certain health risks from consuming soy, but it’s believed that a significant amount of these possible health risks involve consumption of soy in a highly processed form, rather than a whole food form. The good news is, tempeh is viewed as a form of soy that is closer to soy in its whole food form. I
Of course, it’s key that you get organic, non-GMO tempeh. As I discuss in my Beauty Detox books, the fermented forms of soy, which include miso and natto, besides tempeh, digest well in general for those without a soy allergy, and can definitely be worked into your menu rotation. I eat tempeh weekly myself and feel great!
If you’re interested in learning more about this protein I did come across this website that not only provides loads of history (including the history of fermented soy foods), but also provides research references too. Check it out if you are interested in more details.
You’re sure to love this Tzatzik sauce so much so that you’ll find yourself using it for other snacks and dishes. So what are we waiting for? Let’s get to it! ;)
Again, tempeh is an excellent source of plant-based protein, adds extra substance to veggie dishes, is already cooked and is easy to prepare. You can do just about anything with this amazing protein, but I love to throw it into stir-fries and add into easy wraps, such as in this recipe. Hope you love it too! :)
Check out this tasty recipe below…
- Tempeh Marinade:
- 2 cloves garlic, minced
- 1½ tsp. dried oregano
- 1 tsp. dried onion flakes
- 1 tsp. ground black pepper
- ½ tbsp. garlic powder
- 1 tsp. dried thyme
- ½ cup vegetable broth
- 2 tbsp. organic low sodium tamari or (Braggs Liquid Aminos)
- 1 tsp. raw apple cider vinegar
- 1 Tbs. lemon juice
- 8 oz. tempeh, sliced ~1/4″ thick
- Tofu Tzatziki:
- 1¼ cup silken organic tofu
- 4 Tbs. lemon juice
- 1 Tbs. mined garlic
- 1 tsp. dried onion flakes
- 1 tbsp. vegetable broth
- ½ tsp. dill weed
- ¼-½ tsp. Salt (to taste)
- ½ tsp pepper (to taste)
- 1 ½ cup peeled and diced cucumber (1 large cucumber)
- Butter lettuce leaves or romaine lettuce hearts
- ⅓ cup Kalamatta olives, de-pitted and chopped
- ¼ cup red onion, diced
- ½ cup parsley, chopped
- Combine all of the ingredients for the marinade in a shallow dish and whisk to combine. Add the tempeh slices and marinate for a couple of hours or overnight, turning the pieces of tempeh now and again.
- To make the tzatziki, combine all of the ingredients (except for the cucumber) in a food processor and process until smooth. Pour the mixture into a container or bowl, and stir in the diced cucumber. Store in the refrigerator to marinate for a couple of hours.
- When ready to eat, heat a skillet and add a splash or two of vegetable broth. Brown the tempeh on both sides, adding a little more broth or water as necessary. Add to the lettuce wraps, and add the Kalamata olives, red onion and parsley, and a generous drizzle of the tzatziki.
Let me know how you like this recipe!
Sending you lots of love,