Over the course of the month I’ll be joining forces with Little Bird Organics & their Unbakery Cafe on a few projects, starting with two menu features at their Summer street cafe for the next week (7th – 13th January 2020).
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.
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.
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!
(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.
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 is absorbed.
Spread quinoa evenly onto a large lined baking sheet and let any steam evaporate. Grill at 200 degrees celsuis for around ½ 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…).
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.