Hi friends, long time no talk!
I apologize for the radio silence on my end recently, but sometimes.. life happens. And well, life has definitely been happening lately. To say that this past month has been a whirlwind would be an understatement. Anddd it doesn’t appear to be slowing down any time soon.. by the time this post goes live, I’ll be en route to Chicago for the annual Food and Nutrition Conference & Expo (FNCE). I have been looking forward to this weekend ever since I last attended the conference 2 years ago (I had major FNCE fomo last year) and I can’t believe it’s finally (already!) here. I’m so excited to connect with fellow dietitians, catch up on the latest nutrition-related research, and feed my inner nutrition nerd – literally and figuratively. Fingers crossed that life slows down enough that I actually have time to sit down and share a recap of what I learn this weekend!
In the meantime, it’s back to regularly scheduled programming here on the blog.. and that means it’s time for another round of Recipe Redux.
Given my busy schedule, it should come as no surprise that easy meals have been the name of the game recently. But, just because I’m placing an emphasis on convenience does not mean that I’m letting my health and well-being fall by the wayside. With cold and flu season lingering on the horizon, I’m focusing more and more on fueling my body properly so that my immune system can fight off whatever comes its way. I cannot afford to get sick in this busy season (literally) of life!
So, this month’s Recipe Redux theme, “Good Gut Health”, couldn’t come at a better time!
When most people think about immune-boosting foods, their minds immediately go to vitamin C – aka the nutrient found in abundance in citrus foods (and those infamous powdered packets). But, did you know that the same foods that are beneficial for digestive health can also benefit your immune system? That’s because the bacteria found in your gut make up more than 75% of your immune system. Crazy, right?! PS – I wrote more about the benefits of gut health in this post – go give it a read if you’re interested in this topic!
Not surprisingly, the species of bacteria found in your gut can vary depending on the types of foods you’re putting in your body. Foods that are high in prebiotics and probiotics have been shown to help to support the good bacteria in your gut and thus keep your gut happy, healthy, and functioning at its optimum potential. Not sure what I mean by “pre- and probiotics”? Check out this post for a crash course!
When most people thing of “probiotics”, their minds immediately go to yogurt. And while this recipe does rely on plain yogurt for its creamy base, it’s actually the tempeh that’s the star of the probiotic show. Tempeh is a plant-based protein that is similar to tofu in that it is made from soybeans; however, the differentiating factor between the two is that tempeh is fermented. This fermentation process results in a high probiotic content (as well as a high protein content). In fact, tempeh is one of the most concentrated food sources of probiotics!
Arguably even more significant than the gut health benefits associated with this recipe is the taste and convenience of it. Savory curry flavor is balanced by subtly sweet apples and raisins and mixd with creamy, tangy yogurt to hold it all together. The whole thing comes together in less than 10 minutes (no cooking required!) and makes for easy, flavorful lunches all week long.
I’ve been making a large batch of this Curried Tempeh Salad at the beginning of the week and enjoying it in pitas, on salad greens, and with crackers for easy on-the-go lunches. I think it’s safe to say that I’m officially hooked.. and I have a feeling that if you make this, you will be too!
Interested in more immune-boosting recipes? Be sure to check out all of the other gut-healthy Recipe Redux posts below!
Looking for more recipes and bytes of nutrition info? Let’s connect on social media!
Slightly savory, slightly sweet, this Curried Tempeh Salad with Apples & Raisins will be a hit with vegetarians and omnivores alike. Serve on its own, with crackers, as a salad topper, or in a pita, for a healthy dose of probiotics to keep your gut and immune system functioning at its best!
- 3/4 cup plain Greek or Icelandic style yogurt
- 1-1/2 tsp curry powder
- 2 tsp honey
- ground pepper to taste
- 8 ounces tempeh* crumbled
- 1 small apple chopped
- 1/2 cup celery chopped
- 1/4 cup raisins or dried cranberries
- 1/4 cup cashews or other nut of choice chopped
- 1/3 cup cilantro chopped
In a medium bowl, whisk together yogurt, curry powder, honey, and pepper.
Add remaining ingredients to yogurt mixture and stir to combine. Enjoy on its own or use as a filling for sandwiches/wraps/pitas, a topping for salads, or eat with crackers.
Makes 3-4 servings.
*No tempeh on hand? Substitute with cooked chicken, turkey, or hard-boiled eggs.