Mother Earth Living

Food for Mood: Summer Tempeh Stir-fry with Blueberries and Lemon

Filled with omega-3s and antioxidants, this tempeh stir-fry is a healthy, summery meal.
By Leslie McGrath Taylor
July/August 2009
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Filled with omega-3s and antioxidants, this tempeh stir-fry is a healthy, summery meal.
Photo By Joe Lavine


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Summer Tempeh Stir-fry with Blueberries and Lemon
Serves 2 to 3

This light, fresh dish packs a nutritional wallop. Flax seeds and tempeh are high in omega-3 fatty acids, which can reduce symptoms of depression, among many other health benefits. Blueberries teem with antioxidants, and their fruity acid tones balance the tempeh’s earthiness.
 
Sauce:
1/3 cup reduced-sodium soy sauce
4 teaspoons fresh lemon juice
1 tablespoon honey

Stir-fry:
2 tablespoons peanut or grapeseed oil
1 block tempeh (8 ounces), cut into 1/2-inch slices
2 to 3 green onions, rinsed and cut into 1/4-inch lengths (white and green parts)
2 cups peas, fresh or thawed
1 cup fresh blueberries, rinsed

Topping:
1 tablespoon flax seed, ground
1/2 lemon, zested

1. Combine all sauce ingredients in a bowl and whisk.

2. Place a wok or large frying pan over highest heat, add oil and swirl to coat bottom. When oil begins to shimmer, add tempeh, tossing regularly for 4 minutes until it begins to brown. Add onions and peas. Toss 2 minutes, then add sauce. Toss for another minute and turn off heat. Just before serving, gently stir in blueberries.

3. Serve stir-fry alone or atop whole-wheat pasta or brown rice. Sprinkle with ground flax seed and lemon zest.








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