Tempeh Bibimbap

Serves 4

Ingredients

Tempeh

  • 1 cup tempeh, cubed
  • 1 teaspoon sesame oil
  • 2 tablespoon gochujang

Sesame Veggies

  • 2 medium carrots
  • 3 Persian cucumbers or regular cucumbers or baby zucchini
  • 1 tablespoon lime juice
  • 1 teaspoon grated ginger

Greens and Mushrooms

  • ½ cup shitake or cremini mushrooms
  • ½ cup spinach or Bok choy or Swiss chard
  • 2 glove garlic, chopped
  • 1 teaspoon sesame oil

Directions

  1. Start by laying out, washing, and measuring all ingredients. Cooking utensils include a blender, a frying pan or wok a cutting board, a plate, a chef’s knife, and a weight (a canned good works great).
  2. Julienne the carrots and set aside.
  3. Slice the cucumbers into rings and toss in a bowl with lime juice. Set aside.
  4. Toss both the carrots and cucumbers with 1 tbsp of sesame seeds and set aside.
  5. Slice the tempeh into one inch cubes.
  6. Add the tempeh and gochujang to a bowl to marinate. Set aside.
  7. Now slice the greens into 2 inch pieces. Slice the mushrooms into strips. Toss the mushrooms into the frying pan with 1 tbsp water. Add more as it evaporates top steam evenly. When the mushrooms are almost cooked through, add 1 clove of chopped garlic and the greens with the remaining 1 tsp of sesame oil.
  8. Take tempeh and put into a frying pan with the remaining oil. Fry until crisp on all sides and warm through.
  9. Serve ½ cup of all mixtures warm over ¼ cup of brown rice. Top with extra sauce or kimchi.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Garden-Fresh Salsa

Serves 4

Ingredients

  • 3-4 ripe tomatoes, chopped
  • ¼ red onion chopped
  • 2 garlic cloves minced
  • 1 jalapeno, chopped
  • ¼ cup fresh cilantro, chopped
  • Salt to taste
  • Juice 1 lime

Directions

  1. Begin by washing and laying out all ingredients. For this recipe you will need a cutting board, chef’s knife, fork or spoon, and serving bowl.
  2. Begin by mincing garlic and onion. Let sit on cutting board for 10-15minutes.
  3. While waiting, chop tomatoes cilantro, and jalapenos.
  4. Add all to a bowl and add salt and lime to taste.
  5. Serve immediately.

Chef’s tip: If you are buying tomatoes that are too firm, substitute for cherry tomatoes for a fresher, year round taste.

Nutrition Tip: Jalapenos and other spicy peppers contain a phytonutrient that helps reduce inflammation.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Fresh Guacamole

Serves 8

Ingredients

  • 2 avocados, ripe
  • ½ tomato, chopped
  • ¼ red onion, minced
  • 1-2 garlic cloves, minced
  • ¼ cup chopped cilantro
  • 1 lime juiced
  • 1 jalapenos, chopped
  • Salt to taste

Directions

  1. Begin by washing and laying out all ingredients. For this recipe you will need a cutting board, chef’s knife, fork or spoon, and serving bowl.
  2. Begin by mincing garlic and onion. Let sit on cutting board for 10-15minutes.
  3. While waiting, chop tomatoes cilantro, and jalapenos.
  4. Add all to a bowl along with peeled and pitted avocado half’s.
  5. Mash everything and add salt and lime to taste.
  6. Serve immediately.

Chef’s Tip: Save the pits and place on the top of your guacamole to help prevent browning if you are making it ahead of time.

Nutrition Tip: Avocados are rich in fiber and monounsaturated fats making them a great food to help with weight control and fullness.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Sweet Potato Tacos

Serves 4-6

Ingredients

  • 1 package of corn tortillas
  • 1 medium sweet potato
  • 1 can of black beans, rinsed and drained
  • ½ red onion, chopped
  • 1 tablespoon chili powder
  • ½ tablespoon paprika
  • ½ tablespoon oregano
  • ½ tablespoon cumin

Directions

  1. Wash and lay out all ingredients. For this recipe you will need a cutting board, chef’s knife, measuring spoons, frying pan.
  2. Start by cutting sweet potatoes into 1 inch cubes.
  3. Chop onion into 1 inch pieces as well.
  4. Add to a sauce pan with ¼ cup of water and steam. Adding water as needed. When potatoes fork tender add rinsed black beans and spices.
  5. Sautee for 2 minutes and remove from heat.
  6. Warm tortillas and top with sweet potato mixture and toppings of choice.

Chef’s tip: Make a double batch and freeze sweet potato filling for 3-6 months. Thaw for a quick mid-week recipe.

Nutrition Tip: Sweet potatoes and their rich orange color make them a great source of vitamin A which is a powerful anti-oxidant.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Veggie Spring Rolls with Peanut Dipping Sauce

Serves 4

Ingredients

Spring Rolls

  • 6 rice papers/spring roll wrappers
  • 1 brick of tofu
  • 1 head of romaine or leaf lettuce
  • 1 cup shredded carrots
  • 3 cucumbers

Peanut Sauce

  • 4 tablespoons Peanut Butter
  • 2 tablespoons Siracha hot sauce (optional)
  • 1 tablespoons Maple Syrup
  • 2 tablespoons Soy Sauce
  • 1 teaspoon garlic powder (optional)
  • 1 teaspoon ginger (optional)

Directions

Spring Rolls

  1. Begin by washing all vegetables and laying out all ingredients.
  2. Thinly slice the carrots and cucumbers and brick of tofu. Rip the lettuce in half, removing tough stems or end pieces. Set aside.
  3. Dampen one rice paper under room temperature water for 10-15sec. Set on a cutting bord and in the center lay 3-4 pieces of tofu, cucumbers, a tbsp of carrots, and a piece of lettice.
  4. Then carefully fold the edge of the paper over the middle of the vegetables. Tuck in the ends as you roll the top over to form the roll.
  5. Set on a plate to serve.

Peanut Sauce

  1. Add all ingredients to a small mixing bowl.
  2. Stir until combined and smooth.
  3. Serve on the side with rolls.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Asian-Fusion Noodles with Bok Choi

Serves 4

Ingredients

  • 2 packages of ramen noodles
  • 2.5 cups of water
  • 2 tablespoons soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon sesame oil
  • 2 teaspoon red pepper flakes
  • 1 bunch green garlic, chopped
  • 2 medium bok choi, chopped
  • 1 tablespoon sesame seeds

Directions

  1. Wash and lay out all ingredients. For this recipe you will need a cutting board, chef’s knife, measuring spoons, sauce pan or wok.
  2. Start by bringing water to a boil. When boiling add the ramen noodles and discard any flavor packets.
  3. Roughly chop green garlic and bok choi. Removing root bulbs and rough tops.
  4. When noodles are cooked, drain water and set noodles aside.
  5. On low heat add all the seasonings, oil and vegetables. Sauté until vegetables cooked through.
  6. Add noodles and toss to combine.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Miso Tofu Bowls

Ingredients

  • 1 cup chopped Miso Marinated Tofu
  • 1 tablespoon seaweed flakes or chopped seaweed
  • 2 teaspoons Sesame seeds
  • 1 cup forbidden or black rice
  • ½ cup Pickled Cucumber – rice wine vinegar, red pepper flakes
  • ½ cup broccoli
  • 2 teaspoons rice wine vinegar
  • 1 lime, juiced

Directions

  1. Wash and lay out all ingredients.
  2. Place 1 cup of rice in a bowl and cover with water to soak for 5-10 minutes. Drain.
  3. Add rice to a pot with 2 cups water and bring to a boil. Reduce to a simmer and cook for 25 minutes.
  4. Remove from heat and top with vinegar. Stir to combine.
  5. Chop broccoli florets and add to a pot to steam for 3 minutes. Remove from heat just before serving.
  6. Add ½ cup rice to a bowl. Add tofu, cucumber, and broccoli. Top with seaweed and sesame seeds and juice of ½ lime.

Chef’s tips: Substitute any vegetable of your choosing for the broccoli like bell peppers, yellow beets, bok choi, or cabbage.

Nutrition Tip: Forbidden or black rice comes in a deep purple color which is high in a nutrient called anthocyanins that helps reduce inflammation.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Miso Marinated Tofu

Ingredients

  • 1 brick of tofu, extra firm
  • 3 tablespoons miso paste
  • 1 lime, juiced
  • 1 teaspoon ground ginger

Directions

  1. Preheat oven to 375 degrees and lay out all ingredients.
  2. Wrap tofu in dish cloth and press under a plate with a weighed can for at least 15 minutes to remove excess water.
  3. Removed towel and chop into 1 inch cubes.
  4. Place in a bowl with miso, lime juice, and ginger. Stir to coat.
  5. Place on a lined baking sheet and cook at 375 degrees for 25 minutes.

Chef’s tip: Consider pressing tofu for longer to reduce water and help it to absorb more flavor.

Nutrition Tips: Tofu is made form fermented soy beans which helps promote digestion.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Pickled Cucumber

Ingredients

  • 1 tablespoon rice wine vinegar
  • 2 tablespoon coconut aminos
  • 6 Persian cucumbers
  • 2 teaspoons of chili flakes

Directions

  1. Wash and lay out all your ingredients.
  2. Slice cucumbers into rounds and add to a bowl.
  3. Add remaining ingredients and toss. Let sit for 10 minutes.

Chef’s Tip: Prep earlier in the day and let sit in the fridge for fast assembly at meal time.

Nutrition Tip: Coconut aminos are a gluten-free, low-sodium replacement for soy sauce that helps give flavor without the added salt.

Ready to take the next step?

Our Lifestyle Medicine team is here to support you on your journey to better health. Connect with one of our Board-Certified Lifestyle Medicine Specialists today.

Mini Mushroom Quiche

As we look to celebrate the many accomplishments of our friends and loved ones, we often celebrate with meals shared. If you are looking for a healthy recipe that is delicious and COVID-19 friendly, look no further. Our Mini Mushroom Quiches are a quick and easy recipe that everyone will love. When attending a group event, please remember to socially distance, wear a mask, and wash your hands.

Makes 12

Ingredients

  • 2 cups mushrooms, chopped
  • 1 red bell pepper
  • 10 eggs
  • 1 can frozen croissant dough
  • ¼ cup goat cheese
  • ½ cup fresh parsley, chopped

Directions

  1. Preheat oven to 350 degrees.
  2. Wash and lay out all vegetables.
  3. Grease muffin tin.
  4. Roll out thawed dough and cut into 12 squares. Place dough into each muffin cup and press to line the edges. Poke with a fork to allow air to escape.
  5. Finely chop or mince all vegetables and add to a bowl.
  6. Crack 10 eggs and add to the bowl with the vegetables. Season as desired and stir to combine ingredients.
  7. Pour mixture into each muffin cup.
  8. Spoon goat cheese onto the egg mixture and cut-in to combine.
  9. Bake for 25-30 minutes or until eggs are fully cooked.
  10. Cool and remove from muffin tin. Top with fresh parsley.

Chef’s tip: To avoid soggy pastry at the bottom of each mini quiche, you can bake for 5-7 minutes prior to placing egg mixture into the cups.

Nutrition Tip: Mushrooms are rich in fiber and phytonutrients that help keep blood sugar stable.