Garlic Broccoli with Tempeh (Gluten-Free, Vegetarian)

Lunch has to be quick and easy. One of my go-to meals is an Asian-inspired tempeh dish brimming with broccoli. It has the salty-savory flavor of classic Chinese takeout without the added calories, sodium, MSG and cost!

This soy-based vegetarian meal comes together in less than ten minutes while you whip up some whole grain brown rice in a rice cooker. Easy!

Garlic Broccoli with Tempeh (Gluten-Free, Vegetarian)

(1 serving)

• 3 oz. Lightlife Organic Flax Tempeh
• 1 cup broccoli, raw florets
• 1 tsp. minced garlic
• 1/4 cup dry whole grain brown rice
• 1 tbsp. coconut oil
• Bragg Liquid Aminos

1. Slice the tempeh into small, bite-size squares. Place them in a medium-high hot skillet with the coconut oil. Pan fry until lightly browned and crisp on each side. This will take about 2 minutes per side.
2. Wash and chop the broccoli. Add the florets to the pan while they are still moist from washing. Sprinkle the garlic over the broccoli. Cover the pan with a lid, turn it to low-medium heat and allow the broccoli to steam for 5 minutes.
3. Mix the broccoli, garlic and tempeh. Drizzle with Bragg Liquid Aminos. This salty condiment tastes similar to soy sauce. Serve the temeph and broccoli over a bed of brown rice.

How do you like to eat tempeh? Tell me in the comments below.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Eating Healthy on a Budget: 3 Kitchen Staples Revised

Eating healthy on a budget doesn't mean bringing home half-empty bags from the grocery store. By making smart decisions, eating healthy without going broke can become second nature.

Photo Credit: Flickr

Here are three kitchen staples you can easily replace with healthier, inexpensive options on your next shopping trip.

 

1. Rice

If you love stir fries, casseroles and soups, you probably have rice in your pantry. Did you know there are many types of rice available?

The everyday white sticky rice you enjoy in your Chinese takeout isn't the only option out there. Try buying whole grain brown rice. Unlike refined white rice, whole grain brown rice is packed with energy-boosting B vitamins and antioxidants manganese and selenium.

Whole grains help stabilize blood sugars, encourage weight loss and prevent cancer, according to registered dietician Keri Glassman, a contributor to CBS. To save even more pennies, buy rice in bulk. The individual boil-in-bag pouches cost more and produce more waste for landfills.

 

2. Bread

From sandwiches to a morning plate of French toast, bread is a staple in many homes. Eating healthy on a budget doesn't mean you have to give up bread.

The carbohydrate-filled food is a great way to add even more cholesterol-lowering whole grains to your diet. Instead of grabbing the loaf of white bread made with processed bleached flour, opt for something darker. Look for breads made with oatmeal, quinoa, whole grain wheat or brown rice.

These breads not only add fiber to your diet, they also add more flavor to your meal so you won't grab for extra slices just to fill up. Eating less means your cost per serving goes down -- saving you money.

3. Beans

Consider going meatless for one meal a day. To get enough proteins and fiber in your diet, try making a meal based on beans, recommends the United States Department of Agriculture. When purchased dried, you can easily walk away paying a dollar or less for a pound of dried lentils, kidney beans, pinto beans or chickpeas. You know that's less than what you pay for a pound of ground beef. Now that's eating healthy on a budget!

In addition to chili, soups and vegetarian bean burritos, beans can be mashed and made into hamburger-like patties, bean loafs and seasoned for taco filling. As a bonus, beans are extremely low in saturated fat -- unlike most meat-based proteins.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Note: This article was originally published on Yahoo! Voices on February 10, 2012. 

Types of Rice

Wild rice is a grass seed. Photo from Wikimedia Commons.

Since the gluten in wheat, rye, barley and some oat products make me sick, I eat a lot of rice. Before I overhauled my diet I thought "rice was rice." Little did I know there are many, many types of rice out there!

My favorite is whole grain brown rice. It has a nutty flavor, is packed with protein and is very filling. My husband prefers the sweet flavor of Jasmine rice.

Here is a list of common rice options that migrate beyond the classic pre-cooked instant white variety to try adding to your diet:

Arborio Rice: White, round kernels used to make risotto
Basmati Rice: White, sweet, great with sweet Asian and Indian foods
Brown Rice: Brown, chewy, it contains the whole grain, which contains magnesium and is healthier than white rice (which has the bran and germ removed)
Glutinous Rice: White, sticky, used in sushi and desserts
Pearl Rice: White, short grains, creamy when cooked, great for rice pudding
Wild Rice: Dark brown/black, chewy and slender, it's actually the seed of water grass plants!

What types of rice have you eaten?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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What is Riboflavin?

Also known as vitamin B2, riboflavin is present in whole wheat rice, pasta and breads. Consuming foods containing riboflavin helps maintain your vision, metabolic activities in the body and  promotes energy production in the cells.

To read more about riboflavin, read my article "Riboflavin Health Benefits and Sources" on Associated Content from Yahoo! by clicking HERE.

Until next time,

Choose Healthy!

Angela

What is quinoa?

If you like rice, you will probably enjoy the small, round grains of quinoa (pronounced "keen-wah").

The grain from South America is considered a base for many meals, much like potatoes or rice. And, quinoa packs a huge nutritional punch. This whole food is high in protein, fiber, minerals and vitamins.

Here is a quick comparison from the Quinoa Corporation:

Quinoa: 16.2% protein

Wheat: 14% protein

Millet: 9.9% protein

Rice: 7.5% rice

A few weeks ago I made a cold salad of chilled quinoa blended with avocado, a splash of lemon juice and a little olive oil in the food processor. Then I topped it with sliced garden tomatoes--and it was delicious, and filling.

If you want to learn more about quinoa, check out:

Quinoa Corporation: About Quinoa

Savvy Vegetarian: How to Cook Quinoa, Easy Quinoa Recipes

The World's Healthiest Foods: Quinoa

Until next time,

Choose Healthy!

Angela