Do yourself a favor & vow to not diet in 2020!

I originally shared this on Instagram on January 1st, but I wanted to share here too in the hopes of reaching more people! 🙂

Happy 2020! Cheers to a new year & new decade!

Happy 2020! Cheers to a new year & a new decade!🥂 Do yourself a favor & vow to NOT diet in 2020. There are so many better health goals to make this year! Plus, diets don’t work anyway. 🙃 Small, changes over time are more sustainable. ⠀And since we are three weeks into the new decade I am hoping if any of you start a diet you are reconsidering it.
How about trying the following this year instead of dieting: ⠀

1. Drink 70 or more oz of water daily. 💦 ⠀

2. Eat breakfast daily, even if it’s initially just something small like a piece of fruit. 🍌 ⠀

3. Aim for at least one fruit 🍎 or vegetable 🥦 at every meal. ⠀

4. Pack your lunch more days than you buy it each week. 🥗 ⠀

5. Cook one homemade recipe per week. 👩🏻‍🍳 ⠀

6. Bring coffee from home or make at work/school more days than you buy it each week. Drink it plain or add your own creamer. ☕️ ⠀

7. Don’t do workouts you hate. Find one or two types you like & vow to move your body at least 5x /week for 30 minutes. 🏃🏼‍♀️ 🚲 🏋🏼‍♀️ ⠀

8. Make plans with friends at least twice a month. 👯‍♀️ Friendship is so important for overall health! Bonus points if you workout or cook with your friends. Helping each other develop healthy habits is rewarding. ☺️⠀

9. Start a new hobby this year or bring back an old one! Maybe it’s knitting 🧶, drawing ✍🏻, joining a local team ⚽️, or joining a book club. 📚 Hobbies are great for your mental health & can be another way to socialize! ⠀

10. Get 7 or more hours of sleep each night. Adequate sleep will only help you be a better athlete, worker, student, spouse, parent, etc. 😴 ⠀

What are some of your non-diet health goals for 2020?! 👇🏻

Tasty Tuesday #7: Tempeh and Black Bean Taco Bowls

Good morning! I hope all of you are having a wonderful morning and a great week. 🙂 It’s hot here in the windy city, so I got my run in early this morning. I am so happy I did, even though I have the day off work, because holy cow it’s getting humid! I had another good run this morning of 3 miles at 7:35 pace.  🙂 I have a ways to go before getting to where I was before my injury, but I am starting to feel more like my old self. I still have to build up my mileage slowly and continue my PT exercises, but at least my run pace is starting to come down as I get back into shape!

Now, for the real reason I am here…Tasty Tuesday! This week’s Tasty Tuesday is a taco recipe because I am a little too excited about Taco Tuesday! I know, I know I already shared a taco recipe with all of you last week….BUT tacos are so tasty and this recipe is different! I love both recipes, but these tacos are a little more filling than the black bean and quinoa ones from last week. Plus, I absolutely love meals in a bowl and anything that is made with black beans, if you guys could not tell. 😛 These tempeh and black bean taco bowls are tasty, filling, full of protein, healthy, and last, but not least they are vegan. Bonus points for how quick they are to make! So do yourself a favor and make tacos tonight! I do have to confess that I made these last night…I could not wait for taco Tuesday! haha. I really want to make them again tonight because they are so delicious…. Without further ado here is the recipe! 🙂

Tempeh and Black Bean Taco Bowls

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Yield: 2-3 servings

Ingredients

1 packet taco seasoning (I used mild, but if you like things spicy I’d use medium or hot) 

1 cup rice of your choice (I used Jasmine rice)

1 package of tempeh (I used Lightlife original)

1 can of black beans drained and rinsed

1 cup of frozen peppers

canola oil (as needed)

Optional: red pepper flakes, salsa, pico de gallo, tortilla chips

1. Prepare the rice according to the directions on the package.

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2. Mix the packet of taco seasoning with water, according to the package directions. Set aside.

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3. Cut the tempeh into bite sized pieces.

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4. Let the tempeh marinate in the taco seasoning mixture for 5-10 minutes.

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5. Sauté the tempeh in canola oil and spoon some of the taco seasoning mixture into the frying pan for added flavor. Fry until the tempeh starts to brown ( ~ 10 minutes).

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6.  In the meantime, sauté the peppers in canola oil. Add the drained and rinsed black beans once the peppers are almost fully cooked (~10 minutes.). Optional: for more flavor add some of the taco seasoning mixture to the pepper and black beans too.

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7. Once everything is fully cooked, serve! Spoon the rice into bowls, add the tempeh, black bean/ pepper mixture, and any desired toppings (salsa,red pepper flakes, pico de gallo, etc). Mix it all together! If bowls aren’t your thing, serve in a warm tortilla! YUM!! 🙂

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I hope all of you have a great day and more importantly, a happy Taco Tuesday (am I the only one who thinks of the Lego movie?)!

Today’s question: Any fun plans this week or weekend? I’m going to Lollapalooza this weekend and I cannot wait! 🙂

Simple Sunday #4: Guilt-free chocolate chip cookies

Some days you don’t just want chocolate, you NEED chocolate. Today was one of those days! My goal was to make a cookie that not only satisfied my chocolate craving, but was also relatively healthy. Since my IT band injury a month ago I’ve been focusing on eating less and healthier, since I can’t run and to aid in my recovery. I REALLY miss running, so hopefully after a few more weeks of PT I can run again. 😦

Well, after searching my vegetarian cookbooks, Instagram, and Pinterest for inspiration I found myself on Chocolate Covered Katie’s blog. She is the queen of healthy, vegan desserts. It was there that I found a great recipe: http://chocolatecoveredkatie.com/2011/04/27/worlds-healthiest-chocolate-chip-cookies/ . I have made a few modifications to the original, but she gets all the credit for an amazing recipe. I was skeptical to try an egg and butter-free cookie, but I was pleasantly surprised! They were delicious!  Plus at 80 calories per cookie you don’t have to feel guilty about eating one (or two or more 😉 )! So without further ado, roll up your sleeves and let’s get to baking this guilt free, quick, and easy cookie!

Guilt-free chocolate chip cookies

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Yield: 9 cookies

Nutritional analysis: see below

Ingredients

Dry

1/4 cup whole wheat flour

1/3 cup all-purpose flour

dash of salt

1/4 teaspoon baking soda

2 tablespoons brown sugar

2 tablespoons cane sugar (I used Trader Joe’s, which is vegan)

2 tablespoons (or more) semi-sweet chocolate chips (Ghirardelli are vegan)

Wet

1/2 teaspoon pure vanilla extract

1 tablespoon canola oil

4 tablespoons unsweetened vanilla almond milk

1. Preheat the oven to 350 degrees and grease a baking sheet with non-stick cooking spray.

2. Mix the all the dry ingredients together in a large bowl, expect for the chocolate chips.

3. Add the wet ingredients to the dry mixture. I recommend adding the almond milk tablespoon by tablespoon.

4. Roll the dough into 9 balls and place on the greased baking sheet.

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5. Press the chocolate chips into the dough balls.  (NOTE: You may want to use more or less than 2 tablespoons, which is fine! Just know that the nutritional analysis below was performed for cookies with 2 tablespoons of chocolate chips!)

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6. Bake for 8-10 minutes until slightly golden brown.

7. Remove from the oven and let cool for a few minutes.

8. Enjoy one (or a few)! 😉

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NOTE: The chocolate chips here are not melted because the only chocolate chips I had at my apartment were the frozen ones my boyfriend and I use as a topping for Greek Yogurt. If they were room temperature chips they would have melted in the oven!

Nutritional Analysis (from MyFitnessPal): Calories: 81; Fat: 2.6 g (0.7 saturated); Cholesterol: 0 mg; Sodium: 57.2 mg; Potassium: 5.6 mg; Carbohydrates: 13.4 g; Fiber: 0.7 g; Protein: 1.2 g

What is your favorite type of cookie? It’s hard for me to chose one…but if I have to, I’d say any type of peanut butter cookie. Have a great night everyone! 🙂

Saturday snack #1: Banana Bites and a running update

Hello there friends! Sorry for the hiatus…again. I promise I was not hibernating. Although, the weather here has made me want to lately. 😦 I’ve just neglected blogging after a busy month of graduate school, work, observation hours (for my graduate program), working out, and occasionally socializing. 😛

Running update

Anyway, I was somehow convinced to run a 5k race this morning with my boyfriend outside, which is not my idea of hibernating! Luckily, today was the warmest day of the week at a whooping 20 degrees and I only needed two pairs of gloves to run outside. You would think after 8 years of high school and college cross country and track I’d be a pro at cold weather running, but that is not the case! I still dread it and sometimes don’t know how to properly dress for my runs…

Fortunately, I survived the race, had a bit of fun in the process, and only my face, hands, and feet lost feeling from the cold. 😛 I ran the race unofficially in 20 or 21 pain free minutes, which is great considering I haven’t run more than 10 miles per week or done any speed work since December because of my darn IT band…unfortunately my IT band hurts post race :(. On a happier note, my boyfriend who has been training more than me won! We thought he missed first place by a second or two because he was out kicked, but we were wrong. The race was chip timed and since he started further back he won. 🙂 This race has me excited for running again and yearning for my faster glory days in college. Maybe with some actual training I can prove to myself that my faster days are ahead of me, not behind me. Finger’s crossed that my IT band heals soon… I definitely need some time off and more strengthening and stretching because that race aggregated it. 😦 Hopefully a week or two does the trick so I can increase my mileage and train for races again.

Banana Bites

Now, I have a short recipe to share with all of you.  Looking for a snack that is sweet, healthy, tasty, easy, and quick to make?! Look no further! Banana bites are your answer. You most likely have the ingredients on hand at your house. They are full of healthy fats, protein, and just the right amount of sweetness. They will keep for a few days in the freezer.

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Yield: variable depending on how many bananas used (I made 8 bites)

Ingredients

1-2 bananas

1 tablespoon natural peanut butter

1-2 tablespoons plain Greek yogurt

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1.  Mix the peanut butter and Greek yogurt together on a plate

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2. Chop the banana(s) into slices

3. Spread the Greek yogurt/peanut butter mixture onto half of the banana slices

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4. Form sandwiches by using other half of the banana slices as the top slices

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5. Put the banana bites into the freezer in a covered container and let freeze for approximately 2 hours.

6. Enjoy! Keep any leftovers in the freezer. They should keep for a few days.

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Have a wonderful night friends and I hope you enjoy this simple, healthy snack! 🙂

Question of the day: Have you been running lately? If so inside or outside?  Any fun races?

Simple Sunday #2: Vegan Blueberry Muffins

Good morning! I hope everyone is having a wonderful and restful weekend. 🙂 I’m enjoying a work free weekend myself, as my new job is only during the week. I have plenty of homework to catch up on, though. Graduate school will do that to you. 😛 Anyway I decided to take a break this morning, to experiment in the kitchen, and I want to share my results with all of you.

Vegan Blueberry Muffins are today’s Simple Sunday recipe. While I am a vegetarian, I sometimes consume and  bake with eggs. Therefore, I was skeptical that vegan muffins would turn out. I accepted the challenge nonetheless. Well, I am glad I did! These vegan muffins turned out just fine! The batter was thicker than muffin batter made with eggs, but otherwise I did not notice much of a difference.

I obtained this recipe from page 11 of the Vegan Outreach leaflet Guide to Cruelty-Free Eating.  The only modifications I made were using frozen blueberries instead of fresh and I did not make a crumb topping, so the muffins would have less sugar and fat. I hope all of you enjoy. 🙂

NOTE: To make these muffins truly vegan you have to make sure you use a vegan sugar. Some sugars are whitened with animal bones, which means they are not vegan. I used Trader Joe’s organic sugar made with evaporated cane juice, which is vegan according to page 5 of this pdf: http://www.traderjoes.com/pdf/lists/list-vegan.pdf.

Vegan Blueberry Muffins

Yield: 12 muffins

Ingredients

3/4 cup sugar

1.5 cups flour

1/2 teaspoon salt

2 teaspoons baking powder

1/3 cup canola oil

2/3 cup almond milk or another vegan milk (I used Silk Original Almond Milk)

1 cup frozen or fresh organic blueberries (or a different fruit)

1. Preheat the oven to 400 degrees and line a muffin tin with muffin liners.

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2. Mix the sugar, flour, salt, and baking powder together in a large bowl.

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3. Add the vegan milk and oil to the dry mixture and mix. It will be pretty thick.

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4. Add the frozen blueberries. The mixture may turn blue, but do not be alarmed! 😛 The muffins will not be blue once fully cooked.

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5. Fill the muffin cups nearly to the top with the batter and bake for about 30 minutes. If using fresh fruit reduce the baking time to 20-25 minutes.

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6. Take the muffins out of the oven and allow to cool completely.  Eat! Otherwise store them in an airtight container in the refrigerator for up to a few days.

Tip: Since I think muffins taste best warm, I like to reheat them in the microwave when I’m eating day old ones.

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(See, they aren’t blue anymore!)

I hope all of you enjoy the muffins and have a wonderful Sunday! 🙂

Question of the day: What is your favorite type of muffin? My favorite is actually lemon poppy seed, not blueberry!

Simple Sunday #1: Pecan roasted brussel sprouts

Brussel sprouts. You either love them or hate them. In fact, I read somewhere recently that they are the most hated vegetable in the USA. Luckily, I am a brussel sprout lover.  I credit that to my boyfriend who made me try them a few months ago…Yes, it took me 22 years to try them, but I turned out okay! 😛 You will never know if you are a hater or not unless you try them.

Anyway, we made gnocchi for dinner tonight and felt like trying something new for our vegetable side dish. And voilà! Pecan roasted brussel sprouts were born.  This recipe was adapted from several different recipes so it is not exact. It is super simple though! It is perfect for when you want a quick side dish that is a little fancier than regular steamed vegetables. Also, brussel sprouts are wonderful for your body. Chock full of iron, protein, potassium, and antioxidants, but you didn’t need me to tell you that. 😛 So for my first ever Simple Sunday here is a quick and easy side dish recipe. Enjoy. 🙂

Pecan roasted brussel sprouts

ingredients

16 oz. frozen or fresh brussel sprouts

1 Tablespoon or so of olive oil

pinch of salt

pinch of pepper

pinch of garlic

handful of chopped pecans

1. Preheat the oven to 400 degrees and grease a baking sheet with cooking spray .

2. Pour the 16 oz. of frozen or fresh brussel sprouts into a bowl.

3. Add the tablespoon of olive oil and coat all the sprouts.

4. Add a pinch of salt, pepper, and garlic. Mix .

5. Add the chopped pecans and pour the mixture onto the greased baking sheet.

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6. Bake the brussel sprouts 20-25 minutes or so until slightly browned. Turn the sprouts at least once during cooking.

7. Serve and enjoy. 🙂

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Do you like brussel sprouts? Why or why not? If so, what is your favorite way to eat them?

A cold day calls for some warm minestrone soup

Hello guys! Happy November…well, I guess it’s almost December. I can’t believe it’s almost Thanksgiving and the end of the semester. I promise I have not forgotten this blog. Neglected, yes. Forgotten, no! I know it’s always the same story, but life really got in the way for the last 1.5 months and I am very sorry. 😦

My life has gone through some changes since I last blogged. Telling you guys about them will be a tale for another time. Promise! Once I get it all figured out, of course. I assure you guys, though, that the changes do not have to do with the blog, being vegetarian, or my boyfriend. I plan to continue to blog here as a space to share vegetarian recipes/insight, anything running related, and random ramblings about my life. I am still a vegetarian! Also, do not worry my boyfriend of 5.5 years and I are very much in love and going strong! 🙂

Anyway, I remembered in a previous post that I promised that I would share my favorite Minestrone recipe with you guys. Well, over a month and several batches of minestrone later, I finally remembered! Nothing warms me up or gives me strength on a chilly autumn or winter day like homemade minestrone. I’ve been craving soup after this unusually cold week (on Tuesday with the wind chill it felt like -4 degrees outside!)

Minestrone is very easy to make and relatively inexpensive! This recipe is adapted from Mighty Minestrone on pages 128-129 of The Teen’s Vegetarian Cookbook by Judy Krizmanic.

Minestrone

Yield: 4-6 servings

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ingredients:

1/4 teaspoon garlic powder or 2 cloves of garlic

2-3 stalks of washed and chopped celery

28 ounce can of diced and peeled tomatoes (fire roasted tomatoes work nicely too)

6 cups of water

1 teaspoon oregano

2 bay leaves

2 teaspoons of basil

1 package of frozen vegetables  (16 ounces)

1 can of kidney or garbanzo beans, rinsed, and drained

0.5-1 package of whole wheat elbow or spiral pasta (16 ounces)

salt to taste

1. In a large pot mix together the canned tomatoes, 6 cups of water, 2-3 stalks of celery, and all the spices (including the garlic if you use cloves instead of garlic powder) . Bring to a boil uncovered.

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2. Once the mixture boils reduce the heat to a simmer, cover, and simmer for about 30 minutes.

3. After 30 minutes add the frozen veggies, kidney beans, and pasta to the large pot. Cook for 20-30 more minutes. Add salt if desired.

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4. Serve. For leftovers, put the uneaten Minestrone into shallow Tupperware containers and refrigerate promptly. Enjoy, a cold day calls for some warm minestrone soup! 🙂

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What is your favorite soup to make when the weather turns cold? Although, I admit I make soup in the summer sometimes and maybe I’m not the only one…Also, is there a soup you’ve always wanted to make, but have not yet?

I’m BACK :), World Vegetarian Day, and sweet potato bites

Whoa, can you believe it’s already October 1st?!  I cannot believe how fast September was. I blinked and it was over! Well, now I want to apologize first hand by saying I am sorry for epically failing on updating this blog. My last post was over three weeks ago and I said I’d try to post at least once a week. Whoops… Work, school, and life got in the way. Plus I am almost done with my first round of nutrition exams- after this upcoming Friday I will be officially done with round one. Thankfully, my job reduced my hours since 20-30 hours per week was way too much for this full time nutrition student! Now  that I have less hours at work I am now in more of a routine for studying, running/working out, commuting to class, and I know what is expected out of me in my classes. Even though I was a cross country athlete in undergrad and had a part time job, I still had to relearn this last month just how important time management is!  Regardless, I promise I am now going to try to update more often. I have thought of so many potential ideas for topics on this blog in the last month- I just haven’t posted them!

Well, I thought what better day to resume more regular updates on my blog than on world vegetarian day!  I hope you all celebrate today by eating a plant based dinner even if you aren’t vegetarian or vegan. 🙂 I plan to make homemade minestrone soup (I’ll share the recipe in a future post)! Not only is Oct. 1st world vegetarian day, but to me it also means fall time.  Nothing screams fall to me like apples, pumpkins, sweet potatoes, soup, crunchy leaves, crisp autumn runs, cozy sweaters, and hot beverages.

In honor of fall and world vegetarian day, I wanted to share a sweet potato recipe with all of you. It is basically just a healthier and bite sized version of sweet potato fries. Sweet potatoes, which are nutrient superstars, have more potassium than bananas, a healthy dose of fiber, and a good source of vitamins A and C.  The following recipe is easy, makes a perfect snack or side dish, and is made with heart healthy olive oil.

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Sweet Potato Bites

ingredients:

2-3 sweet potatoes

1  Tablespoon olive oil

dash of salt

dash of pepper

instructions

1. Preheat the oven to 350 degrees.

2. Lightly grease a baking sheet with cooking spray or use a non stick baking sheet and do not grease it.

3. Chop the sweet potatoes into bite sized pieces. Do not worry about the shape of the pieces.

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4. Put the sweet potatoes in a medium mixing bowl and add the olive oil. Mix the potatoes and oil with your hands. Then, add the salt and pepper to the oil and potato mixture.

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6. Place the potatoes on the baking sheet and bake for 25-35 minutes or more turning the potatoes often and checking regularly to see if they are done. You may want to cook them longer than 35 minutes for crisper bites.

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I hope all of you enjoy this recipe and have great nights!

What is your favorite thing about fall? I personally love apple and pumpkin picking. 🙂

Rice, veggie, and bean bowls & Monday motivation

Hello friends, I’m back! I hope you all had a lovely labor day, week, and weekend. Sorry for the 1.5 week hiatus- school, studying, and more hours than I anticipated at my part time job have been keeping me busy, but regardless that’s no excuse. I’ll TRY to update this blog at least once a week from now on! 🙂

Today, I wanted to share my  go-to quick week night dinner (or lunch) recipes. As many vegetarians already know, convenience food is OFTEN tailored to meat eaters. And yes, I know this is not completely true as there are veggie burgers, chickenless nuggets, faux hot dogs, and microwave vegetarian meals. Yet, just like their meat counterparts, vegetarian convenience food CAN high in sodium, calories, fat, and somewhat low in nutrients. Also, vegetarian microwave or convenience meals tend to be pricier than meat based convenience meals. So what’s a hungry vegetarian student who is trying to balance a part time job, attend class, be a part of school activities, and study all the bones in the human body to do? Okay, okay that last part about the human bones is specific to my nutrition course work, but you all get the picture. 😛

During the week busy and hungry vegetarian students need nutrient dense, healthy, quick, and budget friendly options for dinner so they do not turn to veggie convenience food all the time. Considering black beans are one of my favorite foods I hope it comes as no surprise that I used black beans in this recipe I am sharing with all of you. You could definitely use other types of beans you just may need to use different spices than I used then.

Now as a forewarning, the following recipe I am sharing is not super glamorous and may even be bland in some of your options. I personally love turmeric and garlic powder together, but feel free to substitute any spices you’d like. As a side note, toping with salsa and/or using cilantro are also both wonderful additions to this recipe! Benefits of this recipe: It is quick to prepare, easy to make for yourself or a few people, a complete protein, high in fiber, and the vitamin C in the peppers should help you absorb the plant based iron in the black beans more efficiently.

Rice, veggie, and bean bowls

ingredients:

1/3-1/2 can of black beans (or any canned beans you like)

1/2 cup-3/4 cup frozen sweet peppers or frozen mixed veggies

1/2 cup jasmine rice (or any kind of rice)

turmeric & garlic powder (or any herbs or spices you want)

optional: whole wheat wraps

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1. Rinse the jasmine rice using a mesh sieve. Then, cook the rice according the package directions.

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2.  While the rice is cooking, microwave the desired amount of peppers or mixed veggies with a tablespoon of water and covered with plastic wrap or using a covered microwave safe dish.

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3. Also while the rice is cooking, rinse the 1/3 can- 1.2 can of black beans and then cook in the microwave for approximately 3 minutes or on the stovetop, also covered. Store the remaining black beans in an airtight container in the refrigerator.

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4. Once everything is thoroughly heated/cooked mix the rice, black beans, and veggies together in a bowl.

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5.  Add the turmeric and garlic or any spices you want. Sometimes I also eat this mixture in a whole wheat wrap topped with salsa for a bit of a heartier meal. Both the bowl and wrap are delicious and quick options so give them a try! 🙂

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P.S. Here’s some very late Monday motivation. Use it to motivate you for tomorrow morning’s run (or tonight for those of you who are evening/night runners). I went on a lovely run this morning and while it was extremely hard to get out of bed early after working Sunday night I was so glad I did! I’ve been trying to keep up with morning runs so I do not use work or studying as excuses to prevent me from running later in the day.

I  got up, ran, and finished all before 8 am and  had plenty of time to eat and shower before for my 45 minute commute to my 11 am class! I love how morning runs make me feel, what about you guys? Today’s motivation is one of those “reasons why I run posts” and this one seemed especially fitting.  🙂

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What is your go-to quick and easy vegetarian weekday meal (or meatless Monday meal for those non vegetarians out there)?

A BBQ “burger” recipe and the Lincoln Park zoo

Good evening friends! I hope all of you are having a great week and more importantly a wonderful day today. 🙂 Today one of my friends came up to Chicago to visit me for the day. Her and I went to the North Avenue Beach, the Lincoln Park zoo and the conservatory, and window shopped. I highly recommend stopping at the zoo and conservatory if any of you are ever in Chicago. It’s nice, fun, and best of all free! Today was a fun filled day and we must have walked over 4 or 5 miles total the whole day. I’m glad to have a friend who likes being active just as much as I do! I dropped her off at the train station a few hours ago and I am definitely going to miss her if she can’t come back to the city before leaving for graduate school in a little over a week though. 😦

On a brighter note, I took tons of pictures at the zoo and conservatory so I’m going to share a few of favorites below. Then, I’ll share a new recipe my boyfriend and I tried out using a vegetarian/vegan soy food called tempeh.

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I found this recipe on page 36 in The Teen’s Vegetarian Cookbook by Judy Krizmanic. This recipe is very easy and relatively fast. I hope you all enjoy it! We did not make any major modifications to the original recipe this time.

BBQ tempeh “burgers”

yield: 2-4 servings

8 ounces of packaged tempeh (we got ours from Trader Joe’s)

2 tablespoons of vegetable oil

1/2 cup of bottled BBQ sauce ( we used Trader Joe’s Bold and Smokey Kansas City Style BBQ sauce)

1/2 cup water

1. Slice the tempeh into four sandwich sized slices.

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2.  Combine the BBQ, vegetable oil and water into a bowl. Put the tempeh slices in the mixture and let soak for ten minutes.

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3. After ten minutes, heat a skillet over medium heat and place the tempeh slices in the skillet (no need to spray the skillet). Save the sauce. Cook the slices for 3-4 minutes or until they start to brown.

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4. After the slices start to brown, reduce the heat to low and pour the BBQ sauce over the slices. Cook for another five minutes or until the tempeh slices darken and the BBQ sauce starts to disappear.

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5. Turn off the heat and serve the “burgers” on buns  with your favorite toppings. We topped ours with sweet peppers and spooned some of the extra BBQ sauce on them.

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Have you ever had tempeh before? If so what did you make with it?