Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

I love to cook healthy meals extra fast during my work breaks. Well today I'm sharing one of my go-to favorites filled with a rainbow of veggies and vegetarian protein.

I'm always on the look out for more ways to get protein into my vegetarian diet. Recently I started enjoying tempeh, a fermented soy-based product that can be sliced and used much like chicken breast.

I find that I like tempeh pan fried until it's lightly crisped, then mixed with vegetables. So, voila! That's how I came about this super simple meal that clocks in at about 300 calories.

Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

3 oz. tempeh (I like Lightlife Tempeh with Flax)

1/2 Tbs. extra virgin olive oil
1 cup fresh mushrooms, sliced
2 cups Mandarin stir fry mixed vegetables, frozen
Bragg's Liquid Aminos

1. Put the extra virgin olive oil in a fry pan and warm it to a medium-high setting. While the pan gets hot, cut the tempeh into small, bite-size cubes and slice the mushrooms. I prefer to buy the mushrooms already sliced since they are the same price as whole mushrooms.
2. Add the tempeh and mushrooms to the oil. Let them lightly brown on one side for about three to four minutes. Toss, and let the other sides begin to brown for another few minutes.
3. Add the frozen mixed vegetables, reduce the heat to medium and put a lid on the pan. Let the frozen vegetables soften.
4. Once the vegetables are hot, sprinkle the mixture with some Bragg's Liquid Aminos to give the meal that salty soy sauce-like flavor without any gluten. That's it!

So, tell me: How do you like to use tempeh in the kitchen? I'm looking for new ways to enjoy this protein-packed soy product.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want more healthy food ideas? Visit my public Pinterest boards: Whole Foods Living and Feed Me Zucchini!

Weird Things in My Organic Greens

Photo by Angela Tague

I try to buy organic produce as much as possible. Even through it often costs more, and requires a little extra washing, the lack of pesticides and herbicides are important to me.

But, sometimes my organic produce comes with a few strange accompaniments.

This week's package of mixed red and green romaine lettuce included a clover-like green. It looks nice in a tiny vase. I'm not sure if it's edible or a stray weed that was harvested by accident.

Tonight I found another mystery addition to the greens. It looked like a chunk of mushroom. But then I remembered I didn't add mushrooms to my salad. After a quick rinse under water, it appears to be a small piece of cooked beef. GROSS!

I even washed the greens carefully and let them drip dry for a few minutes. Apparently I need to wash each leaf individually from now on!

The hubby thinks the meat was a straggler in my cup of leftover salad dressing from a restaurant. I think I would have noticed a chunk in my creamy dressing, but maybe not. Still, that hunk of whatever didn't belong in my vegetarian salad!

Have you ever found something that didn't belong in your food? I'm thankful I haven't come across the cliche tarantula on a bunch of bananas or a thumb in a can of green beans. Whew!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Do You Love Umami?

Do you crave sweet treats? Or does a sour apple make you smile? For some, salty or bitter indulgences make the taste buds sing. But, did you know there's yet another taste to experience?

Sushi. Photo courtesy Morguefile.

Welcome to the world of umami.

This little known flavor is what parmesan cheese, asparagus, tomato paste, mushrooms, seaweed and grilled fish are made of. Umami is described as a savory taste experience, according to Dr. Andrew Weil. Glutamate, an amino acid, is responsible for the flavor.

Me? I'm a sweets gal, with a touch of salt. My favorite indulgence is homemade caramels covered in chocolate topped with a sprinkle of coarse sea salt. (Now, I know that's not nutritious, but I am human. I'm not healthy every minute of every day!)

So, when it's time for a splurge--which taste makes you drool? Please comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want to read more about nutrition, beauty and health? I write and post daily on Facebook and Twitter!

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Marvelous Mushrooms

I never really liked mushrooms while growing up. They were those rubbery little things on pizza. Salty. Slimy. Gross. As an adult, I've fallen in love with mushrooms. And, after learning how healthy they are, I eat this fresh whole food almost daily!

White button mushrooms. Photo Courtesy Morguefile.

Did you know raw white mushrooms:

• Only contain 15 calories per cup
• Are a source of fiber and protein
• Are rich in vitamin D and folate
• Are low in saturated fat   

(Information from Self Magazine Nutrition Data)

Here Are 5 Ways I Indulge in Mushrooms

1. Saute mushrooms and onions, then add them to pasta sauce.
2. Make a fresh sliced mushroom and cheese quesadilla.
3. Top a salad with fresh mushrooms.
4. Partner mushrooms with cherry tomatoes and green pepper chunks on kabobs for the grill.
5. Add mushrooms to risotto, pizza and omelets.

How to you add mushrooms to your plate? Please comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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How to Get More Vitamin D

We all know vitamins are essential to good health, but do you know why? Today we're talking about Vitamin D -- one of the most plentiful vitamins this time of year.

Fresh Salmon. Photo courtesy Wikimedia Commons.

Why is Vitamin D Healthy?
Making sure you get your daily recommended allowance of vitamin D each day helps your body absorb calcium, which leads to strong bones and teeth. The vitamin also keeps your immune system balanced, is needed for nerve functioning and muscle movement.

Babies up to one year of age need 400 IU of Vitamin D each day. From ages 1 to 70, 600 IU of the vitamin are recommended by the United States Office of Dietary Supplements. Senior citizens age 71 and older should bump up their Vitamin D intake to 800 IU each day.

Getting a Vitamin D Fix
During the sunny days of spring and summer it's easy to get enough Vitamin D. Take a quick break outside in the sun. By exposing the backs of your hands to direct sunlight for 10 to 15 minutes two to three times each week you'll be set, according to Everyday Health. Just don't overdo it -- or your skin will be prone to premature wrinkling!

But, this wouldn't be a whole foods blog without telling you how to get vitamin D in your diet, now would it? During the dreary days of winter, or when you simply can't slip away for a soak in the sun, eat your vitamin D. Try adding these whole foods to your diet:

• Fresh white mushrooms
• Salmon
• Egg yolks
• Tuna

How do you prefer to get your vitamin D? In the sun, or on your plate? Comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want to know more about vitamins? Check out some of my previous posts:
Energy-Boosting B Vitamins
Juicing Carrots: A Burst of Vitamin A
What Does Vitamin C Do?

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