I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet; we also do some cooking, share recipes and listen to great Beatle music!

A big shout out and Thanks to kossack kirbybruno who wrote Meatless Monday...From The Ground Up last Monday. It was fabulously informative and with the beautiful photos of her adorable daughters it was a win-win all around.

If you have been a MMM supporter and would like to write your own MM diary send me a kosmail as I have a super busy summer lined up and could use some help.

When I first became vegan about two years ago, I added tempeh to my diet. To clarify; I was vegetarian before I became vegan and now I am something else I call 'A Cheating Vegan'. What works for me is that I am 100% vegan at home which is about 80-90% of my time, but when I am away from home I sometimes revert back to vegetarianism. I never eat meat, but when I am traveling or a houseguest it's very difficult to avoid some dairy without freaking out my hosts or traveling companions. But it's getting easier and I find that my diet is about 95% vegan.

So, when I removed dairy from my diet, which had been a source of protein along with legumes and grains etc, I started to investigate other sources of plant based protein and that is when I introduced myself to tempeh and it's been a go-to source of protein since that time. It has a nutty, meaty texture that really satisfies. And, like its blander cousin, tofu, it’s great at absorbing the flavors of surrounding ingredients.

Tempeh (ˈtɛmpeɪ; Javanese: témpé, IPA: [tempe]), is a traditional soy product originally from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty. Tempeh is unique among major traditional soy foods in that it is the only one that did not originate from the Sinosphere cuisine.

It originated in today's Indonesia, and is especially popular on the island of Java, where it is a staple source of protein. Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins. It has a firm texture and an earthy flavor which becomes more pronounced as it ages. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine, where it is used as a meat analogue.

It's taken me awhile to develop and collect some recipes for tempeh and today I will share some of my favorites with you.



TEMPEH BURGERS

Tempeh shines in homemade burger patties. Super healthy and delicious!

1 -8 ounce package 3 Grain or Wild Rice Tempeh

1 tablespoon olive oil, plus extra to oil the pan for frying

1/4 cup finely chopped sweet or red onion

1 stalk celery, chopped fine

1 clove garlic chopped fine

1 shallot, chopped fine

1/2 cup sourdough or whole grain breadcrumbs

2 ample pinches of kosher salt

1/4 cup vegan mayonnaise (I use Vegenaise-yum-o)

1/2 teaspoon mild paprika

1/2 teaspoon ground cumin

2 teaspoons finely chopped thyme

Cut the tempeh into 8 slices and steam for ten minutes.

When cool enough to handle, crumble into a mixing bowl.

Heat olive oil in a saute pan over medium heat, and cook onion, celery, garlic, and shallot 5 minutes, or until soft.

Add vegetables to tempeh along with the remaining ingredients, and stir well.

When the mixture is cool enough to handle, make 8 patties.

Cook burgers over medium high heat in a lightly oiled skillet, 2-3 minutes on each side, or until golden brown. Serve immediately with your fave burger fixings.



ORANGE PAN-GLAZED TEMPEH

Fab served with seasonal vegetables or over brown rice or grains. Serves 2-4. h/t Heidi Swanson

1 cup freshly squeezed orange juice (3-4 large juicy oranges)

1 tablespoon freshly grated ginger

2 teaspoons tamari (or soy sauce)

1 1/2 tablespoons mirin

2 teaspoons maple syrup

1/2 teaspoon ground coriander

2 small garlic cloves, crushed

roughly 10 ounces of tempeh (or can be made with extra-firm tofu)

2 tablespoons olive oil

1/2 lime

a handful of cilantro (coriander) leaves

Put the orange juice in a small bowl. Squeeze the grated ginger over the bowl to extract the juices, then discard the pulp. Add the tamari, mirin, and maple syrup, ground coriander, and garlic. Mix together and set aside.

Cut the tempeh (or tofu) into thin-ish, bite-sized pieces, and if working with tofu, pat dry with a paper towel.

Put the olive oil in a large frying pan over medium-high heat. When the oil is hot but not smoking, add the tempeh and fry for 5 minutes, or until golden underneath. Turn and cook the other side for another 5 minutes, or until golden. Pour the orange juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced to a lovely thick glaze. Turn the tempeh once more during this time and spoon the sauce over the tofu from time to time.

Serve the tempeh drizzled with any remaining sauce and a squeeze of lime, with the coriander scattered on top.



BUFFALO TEMPEH WINGS

1 (8 oz) pkg tempeh

1/3 c soy milk

1/3 c flour

1/2 tsp salt

1 tsp thyme leaves

1 tsp paprika

1/2 tsp garlic powder

Freshly ground pepper to taste

1 cup Italian seasoned panko crumbs

Wing Sauce

1/2 c Louisiana-style hot sauce

2 tbsp butter (I use Earth Balance)

1 tbsp ketchup

Bring 4 cups of water to boil over high heat. Meanwhile, remove tempeh from package. Slice into 8 strips. (If you are a first time tempheh eater and have texture issues, I recommend slicing into 10-12 strips) Once water is boiling, lower heat to medium high, add tempeh, and boil for 15 minutes. Drain and rinse with cool water.

Set out 3 bowls. In one, pour in soy milk. In the second, combine flour and seasonings. In third bowl, add panko crumbs. Preheat oven to 400 degrees.

Place each strip in milk. Coat in flour mixture, then briefly re-dip into milk. Toss with panko crumbs, coating well. Set on slightly oiled baking sheet. Repeat with remaining tempeh strips. Once all are coated and on baking sheet, lightly spray all “wings” with cooking spray. Place into oven and bake for 10 minutes. Flip “wings” over and bake for an additional 10 minutes.

While they are baking, place wing sauce ingredients in a medium sized bowl. Cover with Saran wrap and heat in microwave on medium high setting for a minute and a half. Remove from heat and whisk ingredients together.

When wings are finished baking, toss with sauce. Serve immediately.



TUNA SALAD SANDWICH (kinda)

Okay, this is the recipe that did it for me. I have a very real history with Tuna Salad and in fact had a Tuna Salad Sandwich for lunch for the entire 4 years of high school! I no longer eat fish but feel eminently qualified to critique this recipe. It is very good and I did not miss the fish at all and it seems that Eco-Veg Gal in the review above agreed with me. This is from Alicia Silverstone's book "A Kind Life"

1 8-ounce package of tempeh

1 red onion, minced

1/4 cup umeboshi vinegar (I used rice-wine vinegar)

1 celery stalk, chopped

1/2 carrot, chopped

1/2 cup fresh or frozen and thawed corn kernels

1/3 cup fresh or frozen and thawed peas

1/2 small cucumber, chopped (peel only if the cucumber is not organic)

1/4 cup chopped kosher dill pickles

1 tablespoon Vegenaise

1/2 tablespoon Dijon or stone-ground mustard

1 tablespoon fresh lemon juice

2 tablespoons chopped fresh dill (optional)

1 tablespoon drained capers

2 tablespoons chopped fresh parsley

Bring water to a boil in a pot fitted with a steamer basket.

Cut the tempeh in half, and place in the steamer basket.

Steam for 20 minutes.

Set aside to cool.

Add the vinegar to the onions, stir well, and set aside to marinate for 30 minutes.

While the onion marinates, blanch the celery, carrots, corn, and peas in boiling water for 10 seconds each, scooping them into a mixing bowl as each vegetable is done.

Set aside to cool.

Drain the marinate onions through a sieve, and squeeze the excess liquid from the onions, and add to the bowl with the vegetables.

Cut the cooled tempeh into small cubes, and add to the bowl along with the cucumber, pickles, Veganaise, mustard, lemon juice, and dill.

Stir well to combine.

Serve topped with capers and parsley.

Note: This is Alicia's recipe but I have to tell the truth as I tweaked it a bit and did not blanch any of the veggies just used them fresh as I like a crunchy salad. I did marinate the onions in the vinegar and that was perfect in cutting the raw onion taste. I serve mine in a whole wheat pita and it's yummy.



TEMPEH BOLOGNESE

This high protein, low fat classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower. Makes 4 cups.

1 Tbs. plus 1 ½ tsp. olive oil, divided

1 medium onion, peeled and finely chopped (1 ½ cups)

1 large carrot, finely chopped (½ cup)

1 cup finely chopped celery

1 Tbs. dried oregano

3 cloves garlic, minced (1 Tbs.)

1 8-oz. pkg. tempeh

1 Tbs. reduced-sodium soy sauce

1 28-oz. can fire-roasted diced tomatoes

½ cup dry white wine

2 Tbs. tomato paste

1 tsp. vegan Worcestershire sauce

½ cup low-fat evaporated skim milk or use soy milk

1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.

2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.

3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.



TEMPEH ORZILLA

This is from IsaChandra so you know it's going to be good. It's really tempeh with orzo, sun dried tomato, spinach and wine! Enjoy!

8 oz orzo

For the tempeh

8 oz tempeh

1 tablespoon olive oil

1/2 teaspoon dried coriander

1/2 teaspoon anise seed

1 tablespoon soy sauce

For the sauce:

2 teaspoons olive oil

1 small red onion, thinly sliced

4 cloves garlic, minced

1/2 cup sundried tomatoes (dry ones, not the oil packed kind)

1/2 teaspoon dried rosemary

1 cup dry white wine wine

1/2 teaspoon salt

Fresh black pepper

1 cup vegetable broth

2 tablespoons nutritional yeast

3 cups baby spinach

To prepare the tempeh:

For time management, I steam the tempeh first, and prep the veggies, then rinse out the pot and boil salted water for the orzo. So, tear the tempeh into bite sized pieces and steam for 10 minutes. Set tempeh aside and proceed with the recipe.

Preheat a small pan over medium heat. Saute tempeh in oil for about 10 minutes, mashing the tempeh into crumbles with your spatula as you go. Add the spices and soy sauce, and saute another 2 minutes, then turn off the heat and cover until ready to use.

To prepare the pasta and sauce:

Boil orzo until al dente, then drain.

In the meantime, preheat a large pan over medium heat. Saute the onion in olive oil with a pinch of salt until soft, about 5 minutes. Add garlic and saute for 30 seconds more.

Add rosemary, wine and sundried tomatoes. Season with salt and pepper and turn the heat up to bring the sauce to a simmer. Let simmer until reduced by about half, 5 minutes or so.

Add broth and yeast and warm through. Then add the spinach in handfuls, letting each batch wilt before adding the next. Cook until spinach is thoroughly wilted then turn the heat off, add the orzo, mix well, and serve topped with tempeh crumbles



TEMPEH LOAF

When you just gotta have a trad dish. Serve this with mashed or roasted potatoes, carrots and all the traditional sides.

1 c oats

1 8 oz package tempeh

1 onion, quartered

2 cloves of garlic

1 T flaxseed mixed with 3 T water

4 T ketchup

2 T low sodium soy sauce

2 T nutritional yeast

1 T vegetable or beef style paste seasoning

1 T oregano

1 tsp thyme

1/4 cup ketchup

1 tsp maple syrup

Preheat oven to 350 degrees

Shred the tempeh using a cheese grater.

Place the onion, garlic, and oats in food processor and pulse until finely chopped.

Remove from food processor and place in medium bowl.

Add the remaining ingredients, except for the remaining ketchup and maple syrup, and mix well.

Place in bread pan that has been coated with cooking spray.

Mix together 1/4 cup ketchup and 1 tsp maple syrup. Spread over the loaf

Bake for 30-35 minutes

Let cool for about 10 minutes before slicing.



TEMPEH 'Chickin' SALAD

12 ounces tempeh, cubed

1 stalk celery, minced

2 tablespoons red bell peppers, minced

1 large dill pickle, minced

2-3 scallions, minced

1 tablespoon fresh parsley, chopped

1/2 cup soy mayonnaise (I use Vegenaise) or fat-free regular mayonnaise

1 tablespoon yellow or spicy golden brown mustard

1 teaspoon lemon juice

Salt & freshly ground black pepper

Place the cubed tempeh in a saucepan of boiling, salted water. Reduce heat to low, and simmer for about 12 minutes (or steam for 20 min.as I do), drain and place in a bowl. Put in refrigerator to cool. Combine the celery, pepper, pickle, scallion and parsley in a large bowl. Run a knife through the cubed tempeh, just to give it a rough chop. Add chopped tempeh to the bowl, along with the mayonnaise, mustard, lemon, salt and pepper. Fold everything together. Serve with lettuce and sliced tomato on wheat toast, in a pita pocket, or in a lavash wrap. This will keep covered in the fridge for 2-3 days.

"Silly Love Songs" Paul McCartney "how can I tell you about my loved one?"



"Oh Woman, Oh Why" Paul McCartney



What have you all been cooking? Please share your recipes and fave Beatles music here!