Thai Basil Tempeh Garden Bowl
Always think with colour.. that is my biggest tip to obtaining a large variety of different fruits and veggies into your diet plus the added benefits in which each element provides!
Start your meal with the colour aspect then add your protein: For example decide on a yummy salad, curry or stir fry with multiple veggies then add your protein of choosing. This ensures you're not limiting or decreasing your daily intake of vitamins and minerals.
This bowl is something I (as well as you can) base on creating any plant based meal!
People think I cook for hours to create what I do, but in the long run I commit to nothing more than an hour of prep every Monday night when my Veggie box gets delivered! That simple hour sets me up for my whole week.. this is something that I love showing my clients as well as my work shop attendees, how simple it is to make lots and lots of different meals based on what you have on hand as well as the prep you have done at the beginning of your week. Expand your skill and mindset to not only nourish your insides but nourish your creativity! I can tell you this makes cooking seem a lot less like a Drag but rather a Normal Nourishing process in giving back to your body and health!
In my fridge I always ensure I have:
- 1 large container of mixed roasted vegetables
- fresh cut veggies such as capsicum, carrot and cucumber
- 3-4 types of proteins: tempeh, tofu, cooked quinoa, legume based dip
- 1-2 types of fresh greens such as spinach, rocket or kale
- A simple dressing or sauce to add some flavour
What you want to have!
2 sources of protein: In this we have tempeh and hemp seeds, combining two types of proteins ensures you receive a complete protein, something that you want to have in every meal when living on a plant based diet.
For example this could be:
Quinoa and Chickpeas
Lentils and Cashews
Buckwheat and Pumpkin seeds
Brown Rice and Sunflower Seeds
Tofu and Amaranth
Good Fat: this could be present in avocado, a dressing containing nuts or olive oil.
In this case we have a source of fat from the Almond Pesto.
Form of Carbohydrate: I'll cook up two types of grain at the beginning of the week, mostly Quinoa or Brown Rice to serve as not only another protein source but to ensure I'm getting that little be more energy and bulk to my meals. I don't consume a lot of grain so I go more for Roasted Startchy vegetables such as Sweet Potato plus a sprinkle of nuts and seeds!
As seen below: Create your bowl with colour!
Let's get cooking!
Roasted Almond Thai Basil Pesto:
- 1 cup thai basil leaves
- 1 cup roasted almonds
- 1 cup spinach leaves
- juice of one lemon
- 1/4 cup olive oil
- 1 tbsp nutritional yeast
- 1/3 cup filtered water
- pinch of salt
- 1 pack Tempeh (I use organic Chickpea or Red Rice Tempeh)
- Roast almonds in the oven at around 180 degrees celsius, until slightly browned and you have an aroma similar to popcorn
- In a food processor combine all ingredients until well broken down
- Scrape down the side and blend on high once more
- Add a little more liquid (oil or water) to reach your desired consistency
- Taste and season to your liking!
- Cut tempeh into desired sized shapes: lengths or cubes
- Combine Tempeh pieces into a bowl, marinate with the pesto mix, allow to sit in the fridge for at least 10 minutes to absorb all the delicious flavours.
- Transfer either back to oven or lightly pan fry on a stove top until slightly crispy and brown!
- Keep extra pesto in a sterilised jar in the fridge for a delicious dip, dressing or stir fry flavouring.
Turmeric Sweet Potato
- 1 large sweet potato medium dice (skin on)
- 1/2 tsp ground turmeric
- 1 tbsp nutritional yeast
- good helping of salt
- Drizzle of melted coconut oil to coat
- (option) add some gluten free bread crumb for crunch!
- Prepare all ingredients as directed
- Preheat oven to 195 degrees celsius
- In a bowl combine all ingredients, ensure all the sweet potato pieces are well coated
- Transfer to a lined baking tray, spread evenly then place in the oven to bake for around 30-35 minutes or until slightly browned a cooked through!
Combine your tempeh, roasted sweet potato and a couple of other elements I've included below! See what ingredients you have in your fridge or pantry, think how you could change up these recipes by supplementing flavours or cooking techniques!
Don't forget to add a sprinkle or hemp seeds, nuts or seeds for added plant based protein!
I also added:
Simple Cooked Beetroot:
Skinned Beetroot Cooked in boiling water until completely soft!
Plus: Use what ever green you have on hand:
Quickly stir or pan fry with a little flavouring! Tamari is great to use!
So get creative and colourful with your meals, don't forget to tag @thecorehealth
in your remakes! We would love to see, spread the creativity!