Tempeh Marinade – Great for Salads or Wraps

This recipe has a special memory attached to it.  I used it on one of my early dates with Abbie.  Still to this day, she says it is one of her favorites!

  • Ingredients
    • 1 package of tempeh
    • 1 tbsp curry powder
    • 1 tsp dried rosemary
    • 1 tsp turmeric
    • 1 tsp thyme
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • 3 tbsp olive oil
    • 2 tbsp balsamic vinegar
    • 2 tbsp liquid aminos
    • 1 tsp liquid smoke
  • Directions
    • Cut the tempeh into half inch cubes
    • Place everything in a quart-size plastic bag (or larger)
    • Shake the bag to cover the tempeh
    • Place in the refrigerator for at least 1 hour
    • Preheat a frying pan over medium low heat
    • Fry the tempeh for about 10 minutes, turning as you see fit
    • Enjoy!


Here’s a healthy and usually tasty breakfast smoothie formula that I found from the book my sister got me, No Meat Athlete by Matt Frazier.  Here’s the link to Matt Frazier’s site that also has the formula and examples to try.

The general formula is as follows: Soft fruit + frozen/fresh fruit + protein powder + binding agent + oil + liquid + sweetener + superfood + ice cubes.

Here’s an example from this morning.

Avocado, Orange, and Berries Green Smoothie

  • Ingredients
    • Avocado
    • Orange
    • Handful of frozen strawberries
    • Handful of frozen blueberries
    • 3/4 cups of coconut juice
    • 1/2 cups of cashew milk
    • 2 handfuls of baby spinach
    • 2 tbsp peanut butter
    • 2 tbsp hemp protein
    • 5 ice cubes
  • Directions
    • Throw everything into a powerful blender
    • Pulse until smooth

Tip – Play around with how much liquid to add, especially if using a juicy fruit like an orange.  This is why I used less liquid in the example above than Matt Frazier’s formula.

Energy Bars

Delicious, vegetarian and/or vegan energy bar.  These are perfect for a quick snack or, for Abbie, a quick on-the-run breakfast.  Be sure to keep these in the refrigerator as they can spoil.

The recipe formula was created by Matt Frazier over at No Meat Athlete.  His website has some examples to choose from and I have one below too.  I’ll also go over the basics of the formula.

The formula = can of beans + binding agent + sweet soft fruit + sweetener + salt + oats + protein powder + tasty add-ins

Chocolate Energy Bar


  • Ingredients
    • Can of chickpeas (rinsed)
    • 1/2 cup peanut butter
    • 1 banana
    • 1/4 cup maple syrup
    • 1-2 teaspoons of cinnamon
    • 1/4 teaspoon of salt
    • 1/2 cup cocoa
    • 1/2 cup hemp protein powder
    • 1/2 cup chocolate chips
    • 1 1/2 cups oats
    • 1/4 cup water (if needed)
  • Directions
    • Oven 350 degrees F
    • Place foil on bottom of a 13 x 9 – inch pan
    • In a food processor/blender, combine chickpeas, peanut butter, banana, maple syrup, cinnamon, and salt until smooth.
    • Transfer to a bowl (if using a blender; keep in food processor if available). Stir in the cocoa, hemp protein powder, oats, and chocolate chips until blended. Add the water if the mixture isn’t spreadable.
    • Pour and spread the contents evenly in the foiled pan.
    • Cook for 15-18 minutes.
    • Cool for about 30 minutes.
    • Cut into 18-24 bars depending on preference