Over the course of the month I’ll be joining forces with them on a few projects, starting with two menu features at their Summer Street cafe for the next week (7th - 13th January). This one’s a little surreal - I’ve been a fan of these guys for the longest time, and it’s beyond a delight to create menu items for their cafe! Their message of eating more plants is particularly important within our current environmental and health climate, and I find their deliciously creative approach 10/10 inspiring. Thanks for the good faith and trust guys! Heh.
Our first dish is a teryaki tempeh salad with crunchy quinoa and miso-ginger dressing, which has been designed to help support our digestive system after the bustling holiday break. Rich in fibre and gut-loving probiotic-rich foods, it'll leave you feeling great!
If you can’t physically get to the restaurant, but are Auckland-based then you can also order the dish on Uber Eats over the next week! Otherwise, I‘ll share the recipe below, so you can get cooking in your own kitchen.
N u t r i t i o n a l L o w d o w n
Probiotics & Gut Health - tempeh, miso & ginger
The star of the dish is tempeh, a fermented soya product that boasts an impressive nutritional profile. As a fermented product, it contains probiotics aka beneficial bacteria that have been shown to improve gut health (1).
The fermentation process improves tempeh’s digestibility, making it a good choice for those who may have difficultly digesting other plant-based protein foods, like legumes or beans - for those following the FODMAP diet to manage digestive troubles and symptoms of IBS, an 100g portion tempeh is considered a low FODMAP (2)! Additionally, during tempeh’s fermentation, the phytic acid in soybeans (an anti-nutrient that can negatively impact the absorption of certain minerals) is broken down, aiding and promoting nutrient absorption.
Protein - tempeh & quinoa
Tempeh is super rich in plant-based protein, supplying 18.5g/100g (3). Protein-rich foods assist with satiety and appetite control, helping us to feel full for longer between meals - with enough protein at main meals you may find you don’t need to snack as much.
Fibre - quinoa, veg & seeds
Rich in plant-based foods, like seeds, veggies and quinoa, each serving contains a good source of fibre (roughly 6.25g per serving). Like a broomstick for our gut, fibre keeps us regular and everything moving along nicely. Additionally, it provides a ‘meal’ for our gut bugs - being resistant to digestion, it sails through to our large intestines, where it meets a crowd of hungry microorganisms, who will gorge themselves and then repay us with handy biological work (read my blog here on fibre for more on this).
Vitamins and Minerals galore - salad
The dish is served on a colourful bed of salad, rich in vitamins, minerals, and antioxidants. The varying colours of our food are indicative of varying nutrients - all the more reason to eat a rainbow!
Teriyaki Tempeh with Crunchy Quinoa and Miso-Ginger Dressing
4 tbsp tamari
2 tbsp maple syrup
1 tsp sesame oil
3⁄4 cup quinoa
1 1⁄2 cups vegetable stock
8 cups of seasonal leafy greens
1 carrot - spiralized
16 cherry tomato
6 tbsp neutral oil
3 tbsp rice wine vinegar
3 tsp miso paste
2 tsp soy sauce
1 tsp maple syrup
1 tsp freshly grated ginger
1/2 tsp sesame oil
Black/regular sesame seeds
To make teriyaki tempeh: cube or slice tempeh into large rods. Mix together marinade ingredients.Marinade tempeh for 30 minutes. Add tempeh to a fry-pan over a medium heat. Pour over remaining marinade and pan-fry over a medium heat until marinade has reduced.
To make crunchy quinoa: Rinse quinoa well. Add quinoa and veggie stock to a pan. Cover and bring to
boil. Reduce heat and simmer until tails appear - about fifteen minutes. Remove lid and rest until all liquid
Spread quinoa evenly onto a large lined baking sheet and let any steam evaporate. Grill at 200 degrees
for around 1⁄2 hour, making sure to regularly watch and toss to avoid burning. Remove and let cool - it will
continue to harden and become crunchy.
To make miso-ginger dressing: blend together ingredients. Taste test and adjust if desired (e.g. more sweetness, more soy sauce…).
To assemble: add leafy salad to bowl. Sprinkle over quinoa. Top with other salad veggies in bowl and
cooked tempeh. Sprinkle over black sesame seeds to garnish. Add dressing in a small bowl on the side,
or drizzle over top. Enjoy!
(1) Probiotic bacteria in fermented foods: product characteristics and starter organisms. K. J. Heller. Am J Clin Nutr. 2001 Feb; 73(2 Suppl): 374S–379S.
(2) Monash University. Monash University FODMAP Diet. Version 3.0.1 (410). AWS-Production. Apple App Store.