should-you-see-a-dietitian-if-you-have-cancer-photo

Should You See a Dietitian If You Have Cancer

by with No Comment Consultation

If you’ve been diagnosed with cancer, you will interact with a number of different members of the health care team at various times during treatment. When you walk into a doctor’s office, hospital, or cancer center, you may encounter nurses, social workers, doctors, pharmacists — the list goes on. Today, I am going to talk about how a dietitian can help in providing high-quality cancer care.

Proper nutrition is essential for living well during and after cancer treatment. Dietitians are the nutrition experts who can help people understand proper eating for their specific conditions.

WHAT IS THE ROLE OF A DIETITIAN ON THE CANCER CARE TEAM? 

Many people living with cancer may experience nutritional difficulties during the course of their cancer treatment. That’s why it’s important to consider working with an Oncology Dietitian at your cancer centre or you may hire an outpatient dietitian on your own.

The primary role of dietitian is to work with the medical team to identify patients who are at high risk for malnutrition or significant weight loss and to work with those patients to maintain their nutritional status during treatment.

Dietitian gives patient solutions to problems. 

Dietitians are a resource of aiding with tube feeding, nutrition supplements, nutrition education, general counselling.

THE GOALS OF NUTRITION INTERVENTION 

Dietitians support patients by making sure they meet their goals for calories, protein, fluid in order to assist them with completing their planned treatment. The goals include preventing treatment interruptions, helping to ease side effects (nausea, poor appetite), and improving their overall quality of life.

Most cancer treatments work better when you are well nourished. People with cancer who a re well nourished and able to maintain a healthy body weight often have a better prognosis.

THE COMMON CONCERNS FROM PATIENTS 

  • Poor appetite
  • Dehydration
  • Weight loss
  • Taste change

Food can become a battle for cancer treatment patients. Patients’ reactions are different. Therefore, a dietitian will spend time understanding a patient’s food preferences – what foods they find appetizing. Then, a dietitian will work on suggestions and build a meal plan that is tolerable and calorie dense.

It’s all about individualization and meeting the patient where they are.

THE CHALLENGES 

The biggest challenges for a dietitian is the misinformation patients hear from social media or read on the Internet – Sugar feeding cancer, special diets, supplements, etc. It creates more confusions and extra expense for the patients and family. Dietitian will spend quite a bit of time reassuring and educating the patient that the basics of nutrition will serve them well.

Internet Myths scare patients and make them feel that food is the enemy. 

WHAT SHOULD I ASK MY DIETITIAN? 

You can ask any nutrition related questions, but before your appointments, make a list of questions or concerns. So, you don’t forget to ask during your appointment.

If taking nutrition supplements or natural health products are your idea, be sure to talk to your doctor and healthcare team first. “Natural” doesn’t always mean safe. These products may also interfere with other medications or treatments.

WHERE CAN YOU FIND A DIETITIAN?

Dietitians are food and nutrition expert who have studied how diet and dietary supplements affect your health. Patients can request a nutrition consult from their doctor at Cancer Centre.

If patients wish to find a dietitian in their area, you can go to the website of Malaysia Dietitians’ Association.

In fact, about half of all cancers can be prevented through healthy living.

Eating in a healthful manner may help to keep your strength up through a treatment course, provide more energy to spend time with family and friends, or be productive at work. Share your cancer journey with us.

Pina Colada White Bean Smoothie

Pina Colada White Bean Smoothie

by with No Comment Recipes

Are you looking for non-alcoholic drink for your whole family? You can re-create a healthier version of a piña colada Smoothie, using all-natural ingredients, including White Beans. It is so creamy and refreshing that you will actually think you are on vacation – a beautiful tropical island.

Soak the white beans for 24 hours in refrigerator.

Then cook the beans for 2 hours until soft.

Then I add unsweetened coconut milk.  You can use coconut milk from a carton or canned coconut milk, depending on preference. A banana adds creaminess and natural sweetness. There’s a fine balance of making sure to not add too much banana because it can overpower the smoothie.  Start with 1/2 banana and you can always add more.

To give it extra creaminess, add coconut yogurt. If you want to make a dairy-free piña colada smoothie, you can omit the coconut yogurt. If so, use 1 whole banana instead to make it creamy.  A touch of honey is always good to offset the acidity of the pineapple.

Enjoy ! This smoothie is so refreshing and a great source of protein and fibre!

 

Recipe adapted from Alberta PULSE. 

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

Pina Colada White Bean Smoothie

A Pina Colada Smoothie made with fresh pineapple, unsweetened coconut milk, coconut yogurt, banana, and a touch of honey. A healthy Pina Colada smoothie!
Print Recipe Pin Recipe
Prep Time 1 day 2 hours
Cook Time 5 minutes
Total Time 1 day 2 hours 5 minutes
Course Drinks
Servings 4 people

Ingredients
  

  • 2 cups pineapple juice
  • 1 cup coconut milk (unsweetened) or can
  • 1/2 cup mashed ripe banana
  • 1 1/2 cup crushed ice
  • 1/2 cup coconut yogurt
  • 2 tbsp honey (optional)
  • 1 tbsp lemon juice or lime juice
  • 1 cup cooked with beans rinsed, rinsed well

Instructions
 

  • Soak the white beans for 24 hours in refrigerator.
  • Cook the white beans for 1-2 hours until soft.
  • Place all ingredients into a blender and puree until smooth.
  • Add 1/2 cup – 1 cup of ice depending on whether you use fresh or frozen fruits.
  • Blend until creamy.
  • Pour into glass and serve immediately.

Notes

  1. Add more honey if you would like it to be sweeter.
  2. Coconut Milk can be from a can such as Thai Kitchen or from a carton, such as Silk or SO Delicious. You can use sweetened or unsweetened, depending on preference.
Curry Yogurt Dressing

Curry Yogurt Dressing

by with No Comment Recipes

I like to make versatile condiment to keep in my fridge for salads, wraps, sandwiches and crackers, like my Quick and Easy Chickpea Hummus.

In recent year, dinner bowls are super popular. I’ve been seeing other bloggers making fun versions of dinner bowls. I decided to take a shot at it and do something a little different from my boring green lettuce salad plate.

To be honest – there are quite a few steps that you will need to take to make this dish.  They’re not difficult or complicated steps, but there are steps.  Let’s break it down and talk about what you can do to make this easier for you.

First, the tempeh. You can definitely marinade the tempeh the day before you plan to eat these. Check out the recipe here. Then all you need to do is nicely place them in the oven during the last 30 minutes of the veggies roasting.

Then there’s the veggies.  They are no more than simple roasted veggies with some olive oil.  Nothing you haven’t done before.  This step is a breeze. The oven temperature is 400F, most veggies take about 40 mins.

And that’s it!  Besides putting it all together with the avocado and sesame seeds, you’ve got yourself a dinner bowl.

Enjoy !

Recipe adapted from Curry Yogurt Sauce. 

Are you a salad lover? Make this dressing and leave me a comment below to share your thought. 

Curry Yogurt Dressing

This curried yogurt dressing is spicy, creamy and flavorful, it goes well with any your favorite salad, or you can also serve it as a dip with a piece of cracker or fresh vegetables.
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

  • 1 tbsp Olive Oil
  • 1/4 cup chopped yelllow onion
  • 2 cloves garlic, minced
  • 1 1/2 tsp muchi curry powder
  • 3/4 cup plain full fat yogurt
  • 2 tbsp tahini
  • 1/2 tbsp fresh squeezed lime juice
  • Dash of smoked paprika
  • Salt and Ground Black Pepper, to taste

Instructions
 

  • Heat the olive oil in a non-stick skillet for 1 minute. Add the onion and cook for 2-3 minutes until tender and translucent.
  • Stir in the garlic and curry powder. Cook for one more minute until aromatic. Transfer to the single serving cup for your blender and allow to cool for a couple of minutes.
  • Add the rest of the ingredients to the blender cup and puree until smooth.
  • Store in an airtight container in the fridge.
Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

Broccoli and Split Peas Salad with Turmeric Yogurt Dressing

by with No Comment Recipes

I have to admit I didn’t know Canada is the leading PULSES producer in the world until I become a dietitian. The “Pulses Canada”  “Lentils” and “Pulses” are three of my favorite go to sites for delicious and healthy recipes.

Gather the ingredients !

Split peas are quick and easy to cook. They do not require soaking like other pulses.

Cooked on the stovetop similar to rice (rinse, simmer, serve). 45 minutes for split peas. One cup of dry split peas can yield 2 cups of cooked split peas.

If you are vegan or vegetarian, we can change the Greek yogurt to non-dairy yogurt (coconut or soy yogurt), and using soyanaise instead of mayonnaise, swap the honey to maple syrup.

This is a really great tasting salad and full of nutrition.

Enjoy !

Recipe adapted from Lentils.org. 

If you like this recipe, you might also want to try this delicious Black Bean Quinoa Salad with Lime Dressing. 

Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

This simple and easy salad is the perfect solution to your next BBQ or picnic – and leftovers make for easy lunches the next day!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

SALAD

  • 1 head broccoli
  • 1 cup halved cherry tomatoes
  • 1 cup cooked yellow split peas
  • 1/4 cup almonds, sliced

DRESSING

  • 1/4 cup Greek Yogurt, 2%MF
  • 1/4 cup mayonnaise
  • 2 tsp honey (or maple syrup)
  • 1 tsp white wine vinegar
  • 1/4 tsp turmeric, ground
  • salt & pepper to taste

Instructions
 

  • Whisk dressing ingredients together in a small bowl. Season with salt and pepper and reserve.
  • Combine salad ingredients together. Toss dressing with the salad, season with salt and pepper, and garnish with toasted almonds.

Notes

If you’re soy-free you could try using coconut yogurt instead of the soy yogurt. It will have a slightly different taste but will almost certainly still be delicious.
Flourless Chickpea Peanut Butter Cookies

Flourless Chickpea Peanut Butter Cookies

by with No Comment Recipes

These cookies are super peanut-y and have a soft texture. You will be surprised to see that I didn’t use flour or eggs. These cookies are gluten and egg free and can be vegan if you swap out the honey with maple syrup.

The main ingredient is chickpeas, but you don’t really taste them. Chickpeas are really bland in flavor and so the peanut and honey overpower it in the cookie. What’s great about the using chickpeas besides the health benefits, but it actually keeps the cookie moist yet firm. The little bit of oats I add is to mainly absorb some liquid since all the other three ingredients are wet.

If you love peanut butter my chickpea peanut butter cookies will hit the spot for you!

Enjoy !

If you like this recipe, you might also want to try this delicious High Fibre Zucchini Oat Chocolate Chip Cookies.

 

Flourless Chickpea Peanut Butter Cookies

I know it sounds strange, but these Flourless Chickpea Peanut Butter Cookies are super delicious. They’re made with chickpeas, peanut butter, and lightly sweetened with maple syrup or agave. They’re naturally gluten-free + vegan and a tasty and healthy alternative to regular peanut butter cookies.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine Gluten Free, Vegan, Vegeterian
Servings 30

Ingredients
  

  • 1 can chickpeas, drained well, rinsed
  • 1/2 cup natural peanut butter
  • 1/3 cup honey or maple syrup
  • 2 tsp salt
  • 3/4 cup oats
  • Chocolate Chips (optional)

Instructions
 

  • Preheat oven to 350F. Cover a baking tray with grease-proof paper.
  • Blend the chickpeas in a food processor until smooth. Add peanut butter, honey, vanilla to form a smooth paste.
  • Transfer to a bowl, stir in the salt, oats and chocolate chips (optional). Mix until well combined.
  • If the mixture seems extremely wet, you can add a little more oats or wait a few minutes to allow the oats to absorb some liquid.
  • Roll the cookie dough mixture up into small balls, spread out evenly on the baking tray and press cookies down with a fork to flatten.
  • Bake in the oven for 15-20 minutes until golden.
  • Best served warm from the oven. They will store in an airtight container for 2-3 days.
Carrot And Apple Salad

Carrot and Apple Salad

by with No Comment Recipes

There’s no cooking required with this Carrot & Apple Salad; all raw ingredients! You can prepare this recipe in last minute when you needed something quick for lunch. Everyone really enjoyed it. It makes for a very good side dish.

This salad is quick, easy and delicious. My family approved.

Enjoy !

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

 

Carrot And Apple Salad

This is a great side dish for lunch and supper.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Dinner, Lunch
Cuisine Gluten Free, Vegan, Vegeterian
Servings 2 cups

Ingredients
  

  • 2 carrots, peeled, cut into matchstick
  • 1 large apple, peeled, cut into matchstick
  • 1/2 cup soybeans (edamame), cooked
  • 1 tbsp lemon juice
  • 1 tsp cinnamon
  • 1 tsp honey

Instructions
 

  • Add soybeans to a small saucepan of boiling water. Cover and and simmer for 2 minutes. Drain and place in a large bowl.
  • Combine carrots, apples, edamame, lemon juice, honey and cinnamon. Stir to coat well.
Simple And Easy Dahl

Simple and Easy Dahl

by with No Comment Recipes

In Malaysia, Roti Canai and Dhal Curry are often eaten during breakfast. This recipe probably took me thirty minutes to make from start to finish.

Dhal curry is a very mild and nutritious curry made up mainly of lentils, tomatoes, and chilies. Sometimes potatoes are added. Very few spices are used and the heat level can be adjusted by using more or less dried chilies. This curry is very kid friendly as it can be made relatively mild.

Enjoy !

This recipe is incredibly simple and so delicious. Let me know what you think. 

Simple And Easy Dahl

This recipe uses very inexpensive ingredients to create a very tasty dish. It can serve with rice or whole wheat naan bread or chapatis. Great source of protein, fibre and iron.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch
Cuisine Vegan, Vegeterian
Servings 4

Ingredients
  

  • Oil for frying
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1 cup yellow lentils, rinse thoroughly in cold water and drained
  • 1/2 tsp ground cinnamon
  • 3 1/3 cups water
  • 2 tbsp lemon juice
  • 1 tbsp chopped fresh cilantro (optional)

Instructions
 

  • Heat the oil in a saucepan, add the onion, and fry until soft.
  • Add the garlic and fry for another minute or two, then stir in powdered spices.
  • Add the lentils and cinnamon, with enough water to cover them. Bring to a boil, stirring occasionally, then turn down the heat, cover and simmer for 25-30 minutes, continuing to stir occasionally until the lentils are soft by not mushy.
  • Add lemon juice and stir well.
  • Sprinkle with the chopped cilantro and serve warm with rice, naan bread or chapatis.
Organic Foods: Are They Safer? More Nutritious?

Organic Foods: Are They Safer? More Nutritious?

by with No Comment Weight Management

如果你在想食物是从哪里来的？ 关心食品安全问题？脑袋第一个会出现植物种子和农民耕种的画面。 但是你知道有些种子在种植之前在实验室进行了基因改造吗？ 今天我想和大家简单的聊一聊这个话题，因为我发现消费者对 “转基因农作物” 的概念模糊，对基因改造技术一知半解。

什么是转基因生物（GMO）和转基因食品 （GM Food）？

转基因生物 (Genetically Modified Orgasim – GMO) 可被定义为有机体通过非自然交配和/或非自然重组的方式发生改变的生物体（即植物、动物或微生物）。

这种技术通常称为 “modern biotechnology 现代生物技术” 或 “gene technology 基因技术”，有时也称为 “recombinant DNA technology 重组DNA技术” 或 “genetic engineering 基因工程”。

通过这种技术可将选定的个体基因由一个生物体转移到另一个生物体，也可在不相关的物种之间进行转移。而通过这种技术制造出来的粮食，叫做转基因食品 (Genetically Modified Food)。

转基因食品有哪些好处？

世界人口指数增加，同时，气候变化导致的海平面上升。可耕地面积和用于灌溉的淡水资源却在日渐减少，毫无疑问，以转基因生物为基础开发植物的目标之一是改进作物保护。转基因食品可：

  • 增加恶劣生长环境的适应性，如干旱、高盐分土壤，极端温度等生长环境。植物能够更好地耐低温，抗冷害
  • 减少作物损失，提高作物产量，保护耕地来提高全球的粮食产量
  • 降低致敏物质和有毒物质含量，延缓成熟，增加淀粉含量，延长货架寿命
  • 增加作物对特殊病虫害的生物抗性，包括由病毒引起的病害，从而减少化学杀虫剂的使用
  • 提高作物对除草剂的耐性，作物可以在几乎不需要使用除草剂的情况下生长，从而保护了水土和节约了燃料
  • 提高植物中有用物质或营养物质的含量 （如：蛋白质，脂肪，维生素A），以减缓一些贫穷落后国家粮食短缺和营养缺乏症的问题

转基因农作物种植国：

美国，巴西，阿根廷，印度，加拿大，中国和其他20几个国家。

常见转基因农作物

大豆，玉米，油菜籽，花生，马铃薯，番茄

转基因食品的安全性

早些年，联合国开发计划署承认，转基因食品可能会破坏生态平衡，也有可能会对动植物产生意想不到的有害影响。
但目前暂时没有发现转基因食品对人类健康带来负面影响，这并不能说明转基因食品就是安全的，因为它进入人类身体的时间还较为短暂，其潜在风险尚未清楚。毕竟谁也不愿意拿自己和自己的后代做实验品，而且即使有，时间也非常长。
关于转基因食品的潜在威胁和安全性的许多问题，需要进一步的研究才可以下结论。正因为到目前为止我们没有足够的科学手段去评估所有的转基因食品的风险，所以社会上对于转基因是否安全还存在着很大的争论。

交叉感染

两片相邻的耕地分别种着转基因和非转基因的作物，开花的时节，大风一吹，就把转基因的花粉吹到了非转基因的花蕊上了，非转基因的作物也就受到了污染，而人类却还把它当作非转基因作物来看待。

标签意识

各国政府管理转基因食品的方式各不相同。在一些国家，尚未对转基因食品进行管理。已制定法规的国家主要着重于对消费者健康的风险评估。一般说来，已对转基因食品制定规定的国家通常还管理转基因生物，并顾及健康和环境风险以及与控制和贸易有关的问题（如潜在检测和标签制度）。所以你会在一些食物包装上看到 “Non-GMO” 的字眼 (一般是国外食品较多)。

马来西亚也是农作物生产国，人民需要知道的更多

作为消费者，我们应该有知道自己吃的是什么食物的知情权和选择权，通过我们的选择来引导食品供应商的生产方向。光有这个食品标签法律是远远不够的，我们还要的有法律的执行和监督。就执行来讲，比如没有标明是否含转基因原料的食品不能上架出售。就监督来讲，应该要有一套食品追踪系统，追踪到食品的产地、年份、周围作物情况等。同时需要第三方监测机构来监督。

重点

  1. 我们现在的社会并没有完善到让消费者有充分的知情权，那我们又可以做什么来保护自己呢？
    少吃或者尽量不吃加工食品。由于加工食品需要降低成本，转基因原料的价格又低，所以加工食品使用转基因原料的概率是非常高的。
  2. 买东西看标签。不少商家都以非转基因为卖点，如果他们用的是非转基因的原料，一定是迫不急待地在食品包装上标识出来。
  3. 关于有机食品和非转基因食品：有机食品的概念不涉及非转基因，虽然大部分有机食品的供应商会尽量选择非转基因原料，但是有机食品不能保证是非转基因食品
  4. 尽量吃本地的种植食材。

饮食治疗师怎么看

  • 不要将某种食物 “神化”，也不应盲目的对其“妖魔化”。
  • 你自己下过田，种过菜吗？你吃过自己亲手种出来的蔬菜吗？你了解过农夫幸苦下田耕种，如果遇到旱季/雨季，农夫一家都有可能损失惨重。
  • 转基因食品与非转基因食品在对健康的长远影响，学术界也尚无定论。而在选择食材放面上，大可不必单单专注在 “非转基因食品” 或 “有机” 这个名词上，更应该在自由选择食材的基础上，保证食材多元化，均衡、适量，再去决定是否愿意接受转基因食品。对于那些生活作息颠倒、烟酒不离手，暴饮暴食，甜食天天吃，挑食，和食物关系不好的朋友，一再的去追究转基因食品的安全性，岂不是庸人自扰吗？

Reference：WHO 

Apple Carrot Bran Muffin

Apple Carrot Bran Muffin

by with No Comment Recipes

For busy families, breakfast cereal seems to be the go-to choice for quick and easy breakfasts. I try to buy the BETTER cereals but they end up sitting in the cupboard, uneaten, for weeks. What kids really like are the super sweet kinds that are void of any real nutrition and full of artificial flavors and sweeteners. They can eat bowl after bowl and be hungry again less than an hour later! This is because it is often lower in fibre, high in sugar, low in protein, and high in refined starchy carbohydrates. Therefore, you will likely need more food to satisfy you soon after eating breakfast. And you will likely eat more throughout the day.

Today, I am going to share this apple and carrot muffin recipe, maybe you’re thinking, “no way can these taste good with carrot AND apple in them”, then let me set you straight. You’re dead wrong! Here’s why these Carrot Apple Bran Muffins are one of my favorite:

  1. The carrots and apples make these muffins incredibly moist and tender.
  2. They’re practically a mom WIN because you’re getting a vegetable AND a fruit in a breakfast muffin.
  3. The addition of cinnamon in these muffins will have your house smelling like heaven, no joke! Seriously.
  4. They freeze well and with a quick microwave thaw, taste like they’re fresh from the oven.
  5. You got to use up the high fibre bran cereal in your pantry.

 

Enjoy !

 

Recipe adapted from All-Bran.

If you like this recipe, you might also want to try this delicious Blueberry Orange Yogurt Bran Muffins.

Apple Carrot Bran Muffin

Apple Carrot Bran Muffin
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Snack
Servings 12

Ingredients
  

  • 1 1/2 cups All-Bran Buds* cereal
  • 1 1/4 cups buttermilk
  • 1 large egg
  • 1/3 cup vegetable oil
  • 1 tbsp vanilla
  • 1 cup carrot, shredded
  • 1 cup apple, unpeeled and shredded
  • 1/2 cup raisins
  • 1 1/2 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1 tbsp baking powder
  • 2 tsp graound cinnamon

Instructions
 

  • Preheat oven to 200°C (400°F)
  • In a medium bowl, combine cereal and milk and let stand for 5 minutes. Stir in egg, oil and vanilla, then carrots, apples and raisins.
  • In a large bowl, whisk together flour, brown sugar, baking powder, cinnamon and salt. Stir cereal mixture into dry ingredients, stirring just until moistened. Spoon batter into a greased or baking paper-lined 12-cup muffin tin.
  • Bake in the centre of the oven for 20 to 25 minutes or until golden brown. Remove from oven. Cool in pan for 5 minutes and then turn out onto rack to cool completely.
Marinated Peanut Butter Tempeh

Marinated Peanut Butter Tempeh

by with No Comment Recipes

Tempeh is a soy product that originated in Indonesia. It is made by taking whole soybeans, soaking them until softened, slightly cooking them, and then fermenting them so that they form a solid block. Unlike tofu, tempeh is minimally processed, so the soybeans are intact in the final product. The outside texture of the tempeh has a white film which is totally normal.

A 1/2 cup serving of tempeh has 160 calories, 15 grams of protein, 7 grams fiber, and 2 net grams of carbohydrate.

Tempeh has a slightly nutty flavor and crumbles easily so it makes a great substitute for ground meat in recipes. Tempeh is sold in the refrigerated section of the store near the rest of the meatless options and tofu.

To remove bitterness from the tempeh, add to a saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse and pat dry.

Mix marinade by adding sesame oil, peanut butter, tamari, lime juice, and maple syrup. Whisk to combine.

Add the sliced tempeh to the marinade and toss to coat.

Use tempeh the same way you might use tofu or other meat alternatives in recipes like salads, casseroles, soups, etc. Tempeh holds its form well when sliced or cubed. You can also crumble it into smaller pieces and cook it up as an alternative to ground meat in dishes.

Enjoy !

Are you a vegetarian or vegan? What are your favorite plant-based protein foods? Please share this recipe if you like it. 

Marinated Peanut Butter Tempeh

Marinated tempeh coated with a rich and creamy peanut sauce. Serve over rice with leafy greens for a complete meal!
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Prep Time 1 day
Cook Time 30 minutes
Total Time 1 day 30 minutes
Course Dinner, Lunch
Cuisine Gluten Free, Vegan, Vegeterian

Ingredients
  

  • 8 ounces tempeh (if GF, ensure gluten-free friendly)

SAUCE

  • 1 1/2 tbsp sesame oil (if avoiding oil, leave this out and add a bit more lime, soy sauce, and maple syrup)
  • 2 tbsp unsalted peanut butter (or almond, cashew, or sunflower butter)
  • 2 tbsp gluten-free tamari (or soy sauce if not GF)
  • 2 tbsp lime juice
  • 3 tbsp maple syrup

Instructions
 

  • Cut into bite-size pieces. I prefer cutting into small triangles. (The smaller the pieces, the better they can soak up the marinade.)
  • To remove bitterness from the tempeh, add to a saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse and pat dry. Set aside.
  • Mix marinade by adding sesame oil, peanut butter, tamari, lime juice, and maple syrup. Whisk to combine. Taste and adjust flavor as needed, adding more maple syrup for sweetness, lime juice for acidity, or tamari for saltiness. Don’t be shy – you want this extremely flavorful!
  • Add the sliced tempeh to the marinade and toss to coat. Then cover and refrigerate for at least 2 hours, preferably 24 hours. I found that 24 hours infused the most flavor! While marinating, toss/stir occasionally to ensure even coating. (Tip: Just before baking, drizzle with a bit more maple syrup and tamari for extra flavor. Optional but recommended!)
  • Once marinated, preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper. Add tempeh and reserve any leftover marinade to brush/coat the tempeh once baked.
  • Bake for 22-30 minutes or until caramelized and deep golden brown. Remove from oven and brush/coat with any remaining marinade.
  • This tempeh is delicious for adding to Asian-inspired dishes like spring rolls, salads, and noodle dishes! Store leftovers covered in the refrigerator up to 3 days. Best when fresh.