Tempting Tempeh Lunch -- Pumping up the Iron

This week I've been really paying attention to what I eat, making sure to include iron rich foods.  Reintroducing some foods, like eggs, have gone really well -- I've been able to have one locally layed organic egg a day and have had no ill side effects.  Hurray for the bundle of nutrients that are packaged in the egg:  along with iron, the egg has about 8 grams of protein and a lovely dose of healthy fats. 

When at the Farmers' Market in town last Saturday, I passed by the sweet folks at Lalibela Farm.  They sell both black bean tempeh and soy bean tempeh from beans that are locally and organically grown.  I'm a huge fan of their black bean tempeh, but after reading about how soy is great for blood deficiency, I've been wanting to see if my stomach would enjoy it better after a couple of years of not eating it.  Not only is this soy local, organic, and GMO-free, but it's also fermented and raw.  Tempeh originated in Indonesia, and is made by a fermentation process of the soybeans. In addition to protein and iron, tempeh is also a great source of B-vitamins.  What's even better is that the fermentation process breaks down the soybeans into an easily digestible food!   I love its hearty texture and how it absorbs the spices that I cook with.  When I combine tempeh with an egg for lunch, I find that I don't have that 4:00 burn-out crash -- my blood sugar stays happy until dinnertime.

I've been experimenting with including a small serving of soy tempeh in my lunch with no complaints from my stomach!  While I don't think I'll be trying locally  made tofu or other soy products any time soon, I think that having a bit of this iron-rich soy tempeh in my meals once in a while will be a good thing for my health, energy, and taste buds!  This lunch is unique in that it's almost all local, except for the summer squash.  I love the resources that we have here in Maine to eat locally, even in November!

 Tempting Tempeh Lunch

• 1 small onion, chopped
• 2 cloves garlic, crushed and chopped
• 1 small summer squash, cut into thin half-moons
• 1/4 package tempeh
• 1 egg, fried
• 1 teaspoon turmeric
• 1/2 teaspoon cardamom
• 1 pinch salt
• olive oil, to drizzle

 In a stir-fry pan, heat up just enough water to cover the bottom of the pan on medium heat.  Add in the onion and garlic, stirring frequently, for about 5 minutes.  While this is cooking up, crack open the egg on a cast iron skillet on medium heat.  Add the summer squash, tempeh, spices and salt to the stir-fry pan, and cover, let cook for another 5 minutes Check on the egg, and perhaps flip it over if it's ready.  If you orchestrate things right, the egg and veggies will be done at the same time.  Plate together, drizzle with olive oil, and enjoy.  Serves 1.