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Tempeh can be a tricky texture/flavor but its health benefits are worth putting in the effort to figure out a way that works for you to enjoy it. I've found that crumbling it into smaller pieces, finding a way to make it crunchy and using it as a salad topper or taco filling is a great way to make it tasty! In this salad, it adds a nutty/crunchy element that is perfect alongside the strawberries. Health Benefits Complete Plant-Based Protein:  Tempeh provides a rich source of high-quality, complete protein, containing all the essential amino acids needed for muscle repair and growth. Gut Health Champion:  As a fermented food, it contains prebiotics that nourish beneficial gut bacteria, and its fermentation process makes it easier to digest than other soy products. Heart & Bone Healthy:  Tempeh is packed with heart-protective isoflavones and is a great source of minerals like calcium and phosphorus, which are essential for strong bones. Ingredients (Makes 4 servings): 8 oz tempeh 2 tsp seasoning of choice (I used a pre-made mix of paprika, turmeric, onion, celery and garlic, which was delicious. If you have seasoning mix you like, give it a try here. If not, try 1/2 tsp each garlic powder, onion powder, paprika and turmeric) 2 heads lacinato kale 1/2 ripe avocado 1/2 cup raw walnuts 0.75-1lb strawberries 2 tbsp olive oil 2 tbsp nutritional yeast 1 lemon juiced 1/2 tbsp maple syrup 1 clove garlic, grated 1 shallot, minced 1 tbsp dijon mustard Instructions: Crumble the tempeh into small pieces (pea size or smaller). Toss with the 2 tsp of your spice mix and spread evenly on a parchment lined tray. Air fry at 400 F for ~10 minutes checking frequently, until crispy. Alternatively, you can do this in the oven, they will just take a few more minutes. Wash and finely slice the kale and place in a large bowl. If you wish, briefly smushing/massaging the kale helps break it down and make it easier/softer to eat. Chop the strawberries, avocado and walnuts into bite size pieces and add to the kale. Mix the remaining dressing ingredients in small bowl, whisk till combined. Taste and adjust. Add the dressing and tempeh to kale mixture, toss to mix and enjoy! Suggested Toppings: Scallions Capers Make a greek yogurt or silken tofu dip with some mustard, dill and lemon juice Pesto Nutrition Info (per serving): Calories: 425 Protein: 22g Carbs: 24g Fat:31g Fiber: 8g

Health Benefits: Who needs a frozen chicken nugget when you can have these in just about the same amount of time for none of the garbage and all the protein power of plants? This is my "I can't decide what to eat but I need something quick and with protein" so I make tofu nuggets. These are great in salads, on top of any cooked vegetable or bean dish or just on their own. They are incredibly quick and easy, taking just 5 minutes to throw together. They are best in an air fryer, but you could also do them in oven, they just won't be quite as crispy. They are also a great kid-friendly dish, as they have very chicken nugget-like vibes but unlike processed chicken nuggets, these tofu nuggets work for your health (see below) as opposed to against it. And let them help with mixing, they'll like getting their hands in their to mix up the coating!   Tofu: Tofu is an excellent source of protein, providing all nine essential amino acids your body needs for muscle repair, growth, and overall bodily function, making it a fantastic meat alternative. It also (if fortified) contains calcium and magnesium, two minerals crucial for building and maintaining strong bones, potentially helping to prevent osteoporosis. Many varieties are also fortified with Vitamin D. Chickpea Flour: Chickpea flour (also known as gram flour or besan) is naturally high in both protein and dietary fiber, contributing to satiety, stable blood sugar levels, and digestive health. It's also a great gluten-free option for those with gluten sensitivities or who are looking to reduce gluten intake. It's packed with folate (especially important for pregnant individuals), iron, magnesium, phosphorus, and manganese and contains antioxidants that help combat free radical damage in the body. Nutritional Yeast:  Often fortified, nutritional yeast is an exceptional source of B vitamins, including B12 (which is particularly important for those on plant-based diets, as it's primarily found in animal products). These B vitamins are crucial for energy production, nerve function, and red blood cell formation. Like tofu, it's a complete protein, offering all essential amino acids. It also contributes dietary fiber, aiding in digestion and gut health and beta-glucans, which have been studied for their immune-boosti ng properties. Soy Sauce:  The fermentation process involved in making soy sauce can contribute to beneficial probiotics, which may support gut health. But while it adds flavor, be mindful of sodium content and opt for low-sodium versions if needed. Olive Oil: Primarily composed of monounsaturated fatty acids (MUFAs), these are known to lower "bad" LDL cholesterol and increase "good" HDL cholesterol, supporting cardiovascular health. Olive oil is also rich in polyphenols and other antioxidants, helping to combat inflammation and protect your cells from oxidative damage. Ingredients (Makes 4 servings): 16 oz firm tofu 1/4 cup chickpea flour 2 tbsp nutritional yeast 1 tbsp olive oil 1 tbsp soy sauce Water as needed Salt & Pepper Seasonings as below Optional Additions: Cajun Seasoning (I'm a big fan of " Slap Ya Mama " and add it... well all the time) Italian Seasoning for a breaded chicken flavor Smoked Paprika for a BBQ/smokey flavor Instructions: Preheat air fryer to 425F (or oven to 450F). In a medium bowl, combine the chickpea flour, nutritional yeast, olive oil, soy sauce and seasonings of choice. Add water 1tbsp at a time until you have a thick batter. You want this thicker than pancake batter, more like a muffin-batter. Crumble the block of tofu into large irregular shaped "nugget" pieces. Toss the tofu into the batter than use your hands to get the coating all over the tofu, you want each piece really well covered. Place in the air fryer (or on a parchment lined baking sheet in the oven) and cook for 10 minutes, then toss and cook for ~10 minutes more until the pieces are starting to brown and crispy. Eat immediately (but you won't be able to help yourself anyways!) Nutrition Info (Per Serving): Calories: 225 Protein: 22 grams, Carbs: 8 grams, Fat: 11 grams Fiber: 3 grams

Health Benefits:  Are you wondering what to do with all the summer zucchinis I know you have laying around or are about to? These zucchini pancakes are a great way to both use up these summer squash while also sneaking some vegetables in for picky eaters. They are quick to throw together, keep well in the fridge for leftovers and, as a one-bowl recipe, are a good one for the kids to get in the kitchen and help with. And for those of you without kiddos, they are just as delicious especially with some of the suggested toppings below. Zucchini:  Not only incredibly versatile in the kitchen, but rich in antioxidants like lutein and zeaxanthin, vitamin C and fiber, zucchini is a perfect vegetable to throw in whatever you are making, to up the nutritional value. Think breads, pasta sauces, smoothies, overnight oats. Grate some up and throw them in, most will never know! Chickpea Flour:  Chickpea flour is one of my favorite gluten-free flour options. Not only do I love the nutty flavor it adds to things, it's naturally high in protein and fiber, promoting a feeling of fullness and supporting stable blood sugar levels. Nutritional Yeast: Often used as a cheese substitute, nutritional yeast is a complete protein and an exceptional source of B vitamins, including B12 (which is particularly important for those on plant-based diets or anyone seeking an energy boost). For those of you not familiar, it comes as powdery flakes and is easy to toss in anything that needs an umami/cheesy flavor and great way to up the protein content of your dish with 5 grams/2tbsp. My favorite is Bragg's. Ingredients (Makes 8 Pancakes): 1 large zucchini or two regular (I used one very large one) 3 eggs 3/4 cup chickpea flour 1/2 cup gluten free breadcrumbs 1 small yellow or white onion, diced 2 tbsp nutritional yeast 2 cloves garlic, grated 1/4 cup soy milk or milk of your choice 1/2 tsp salt Black pepper to tast 4 tsp olive oil, divided Instructions: Grate the zucchini on a box grater over a colander and squeeze lightly. You don't need all the liquid gone, you just want one good wring out of it. Set aside to continue to drain while you prep the other ingredients. Finely dice the onion and mince or grate the garlic. In a large bowl, whisk together the eggs and soy milk. Add the chickpea flour, breadcrumbs, nutritional yeast, garlic, onion, salt and pepper to the liquid mixture. Add the grated zucchini and mix all ingredients together well. Heat a large non-stick pan over medium high heat. Add 1 tsp olive oil. Add batter, 2 pancake-sized fritters at time to the pan. Cook for about 5 minutes/side or until golden brown. Repeat using 1 tsp olive oil for each 2 fritter-batch. Serve as is or with any topping you like, see below for recommendations. Suggested Toppings: Scallions Capers Make a greek yogurt or silken tofu dip with some mustard, dill and lemon juice Pesto Nutrition Info (per 2 Pancakes): Calories: 223 Protein: 13.4g Carbs: 20.7g Fat: 9.8g Fiber: 3.2g

Health Benefits: This salad is one I made up for a party a few weeks ago when I had a bunch of wilting scallions in my fridge. The dressing is really the star here and it packs a garlic/umami punch with the roasted green onions. Roasting them takes away the onion-y edge they have raw and enhances their sweetness. It's a great side dish or main meal, so take your pick. And while I frequently cover the benefits of greens in any form, this salad has other stars that also provide a variety of health benefits: Scallions and Garlic:  Both are alliums, which are rich in allicin, the compound responsible for their pungent flavor and which offer significant health benefits, including immune-boosting, anti-inflammatory, and potential cardiovascular protective effects. Pecans: These nuts are a good source of healthy fats, fiber, and protein. They are particularly rich in antioxidants, including ellagic acid, and provide minerals like manganese, copper, and zinc. Pomegranate Seeds:  These vibrant jewels are packed with antioxidants, particularly punicalagins, which contribute to their anti-inflammatory and antioxidant properties. They also provide Vitamin C and fiber. Nutritional Yeast:  This inactive yeast is a fantastic plant-based source of B vitamins, including B12 (often fortified), which are essential for energy metabolism, nerve function, and red blood cell production. It also provides 5 grams plant protein/2tbsp making it a great addition to salad dressings or topping to dishes for an extra boost of protein,   Ingredients (Makes 4 servings): Charred Scallion Dressing: 10 scallion stalks 1/2 cup plus 1 tsp olive oil divided 1 tsp salt 2 tbsp lemon juice 1 tbsp apple cider vinegar 1 tbsp dijon mustard 1 tbsp tahini 3 cloves garlic, grated Water, as needed Pecan Topping: 1/2 cup raw pecans, chopped into small pieces 2 cloves garlic, grated 2 tsp olive oil 1/4 tsp salt 2 tbsp nutritional yeast Salad: 6-8 cups kale, washed, sliced finely 1 tsp lemon juice 1/2 cup pomegranate seeds Optional Substitutes: For the crunchy topping, you can substitute any raw nut or seed of your choice Other dark leafy greens would also work well such as spinach or arugula Try apples instead of pomegranate seeds or dried cranberries Instructions: Preheat oven to 450 F. Place washed scallions on a baking sheet lined with parchment paper and toss with 1 tsp olive oil. Roast for ~10-12 minutes, turning halfway until the scallions are taking on a golden, roasted color with some caramelization. Remove from the oven. Save your baking sheet and parchment paper. To a blender add the onions and remaining dressing ingredient. Blend till smooth and add water, 1 tbsp at a time till desired consistency. Taste and adjust, always! For the pecan topping, place the chopped pecans on the same baking sheet you used for the scallions and roast for ~3-4 minutes until starting to brown and you can smell them. Careful, nuts go from toasted to burnt quickly! Remove from oven and let cool just till you can touch, but still warm. Adding the remaining topping ingredients and toss to coat. Set aside to let cool. To prepare the salad, toss the washed, chopped kale with lemon juice and massage till kale is soft. Top with the pomegranate seeds, pecan crumbles and dressing. Enjoy! Nutrition Info (Per Serving): Calories: 350, Protein: 8.1 grams, Carbs: 15 grams, Fat: 31 g Fiber: 8.1 grams

Let’s just dive straight into the tofu. If you love it, I do too! If you hate it, it might be because you need to do something different to it and soon you’ll find tofu can become pretty much anything you want it to, if you play around. This has become one of my go-to breakfast recipes during the week. It takes about 10-15 minutes all in and makes two servings at a time. So, if it’s just you eating it, you can make two days of breakfast in one go. And you can easily make more or less if your families like it too. Health Benefits : It packs more than 30 grams of protein which helps keeps you full during the day, has vitamin B12 in the nutritional yeast, important if you aren’t eating many animal products, includes anti-inflammatory spices such as turmeric, a dose of healthy fat with tahini and fiber with the spinach. If you need a high-protein, low carb, plant-based, packed with nutrients breakfast option, this is delicious! Ingredients:  1 block firm tofu (not soft!) I like the Heiwa brand which is organic, available at Whole Foods and from Maine!  2 cups loosely packed spinach or any greens 1/4 tsp ground turmeric 1/2 tsp garlic powder  1/2 tsp onion powder 1/2 tsp smoked paprika or regular paprika 1/2 tsp Kala Namak (this is Indian black salt and is what it makes it taste like eggs; it smells like sulfur. You can buy it on Amazon and while you can certainly skip this one, it makes a big difference and is a useful spice for giving things an egg flavor) 1 tablespoon tahini 2 tablespoons nutritional yeast 1/2 cup milk of choice (I used soy but oat works well too or any milk you like) Salt & Pepper to taste Everything But the Bagel Seasoning Hot Sauce Instructions: Heat a pan over medium high heat with 1 tsp olive oil. Crumble tofu (with your hands or spatula) into scrambled egg-like pieces into the pan. Add spinach and sauté until the tofu is warm and spinach is wilted. Meanwhile, mix all the remaining ingredients in a bowl. Pour mixture into pan and stir gently until thickened to your desired texture. Enjoy! I top with Everything but the Bagel Seasoning and/or hot sauce.