About Tempeh, Tofu, Fish and Fowl

 

Tempeh, tofu, fish and fowl are protein rich foods. Tempeh and tofu are new foods for many people. They are processed soy products. If you do not have time to prepare beans, here is a fast source of plant protein. Tempeh is a fermented food and rich in vitamins and minerals.

 

• First, cut the tofu or tempeh into squares (3" by 3") or bite sized pieces.
• Marinate in a sauce you already have prepared, or, whip up the following sauce
• 1 tablespoon sour (lemon or vinegar)
• 1 tablespoon sweet (apple juice)
• 1 tablespoon salty ( shoyu )
• 1 tablespoon hot (fresh ginger)
• 1 tablespoon pungent (minced garlic)
• A little whole grain mustard
• This is enough for about 8 oz. of tofu or tempeh.
• Saute tofu or tempeh in olive oil, or poach in a small amount of water for 15 minutes.

 

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Joyce and Miles "Catfish Tempeh"

 

• Combine ½ cup ground sesame seeds,
• ¼ cup lemon juice,
• 1 tablespoon of shoyu or tamari,
• Minced garlic
• Enough water for a creamy consistency.
• Let the tempeh or tofu marinate for several hours if there is time. Otherwise, just cover it with the sauce and move on to the next step.
• Either pan-fry the tempeh or tofu in a heavy skillet with 2 or 3 tablespoons of olive oil; or poach in a pan with a covered top and additional water for 20 minutes.

 

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Wild, Deep-Sea Fish

 

Wild, deep-sea fish is a great source of protein and healthy oils. Beware of farm-raised fish and shellfish. These sources tend to be more affected by pollution and less than high quality agricultural practices.

 

• Bake fish in a moderate oven (350 degrees) until flaky and tender.
• Or, poach fish in a heavy skillet on the stovetop, with broth flavored with herbs (basil, tarragon, oregano), minced garlic, sautéed onions or lemon.
• Simmer at a low temperature. A high temperature affects the oil, which is a precious nutrient.
• Serve fish with fresh radishes to balance oils.

 

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Melanie's Lemon-Dill Salmon

 

• Whisk together the juice of one lemon
• A few sprigs of fresh dill (washed and minced)
• One clove of minced garlic
• A pinch of salt and pepper
• ½ tablespoon of olive oil (optional)
• Place salmon filets (one pound) skin side down in a glass baking pan(covered or uncovered)
• Leave on skin and bones, which provide valuable nutrients
• Pour the marinade over the salmon
• Bake at 350 degrees for 15-20 minutes until flaky and a nice pink color.
• Salmon makes rich flavorful juices that go perfectly with brown rice and veggies, and the bones will become more visible and easier to remove after cooking.

 

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Organic, Farm-Raised Chicken

 

• Slowly baking in a moderate oven (300 degrees) with garlic and rosemary, brings out delicious and rich flavors.
• For a more easily digested dish, try using a crock-pot.
• Place (de-fatted, skinless) chicken in crock-pot with broth made from water, herbs, garlic, or whatever flavoring appeals to you.
• Cook at a low temperature for several hours or all day.
• This technique draws the marrow out of the bones, which provides much-needed nutrients.

 

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