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Foundational Five Nourish Meal: BBQ Tempeh Nourish Bowl
Eat Well May. 26. 2020
Entreés

Foundational Five BBQ Tempeh Nourish Bowl

May. 26. 2020
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

Looking for a simple meal to make using all your meal prepped foods? Enjoy this summery Foundational Five BBQ Tempeh Nourish Bowl.

I shared our first Nourish Bowl recipe in 2014 and ever since, the Nutrition Stripped community and our clients have loved this easy to assemble meal.

A delicious summery BBQ Tempeh Nourish Bowl made with the Foundational Five elements including sweet potatoes, bbq tempeh, cucumbers, corn, dark leafy greens, and avocado.

BBQ Tempeh Nourish Bowl

Maybe it’s because I’m born and raised in the midwest and our summers in Ohio were filled with sweet BBQ, corn on the cob, and cucumber salads, but there’s something about this nourish bowls flavor and texture combination that’s so delicious!

The wonderful thing about our recipe philosophy at Nutrition Stripped is the flexibility and versatility! Use ingredients that you have readily accessible, try new foods as often as you can, add what you like and replace anything you don’t like.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups and stews, and stir-frys.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

2 • Starchy Carbohydrate

3 • Healthy Fat

  • dressing on the cucumber salad
  • olive oil used to cook the tempeh
  • avocado

4 • Protein

5 • Flavor Factor

  • BBQ sauce of your choice
  • cucumber salad dressing
  • optional garnishes such as fresh parsley

The Recipe

Serves 2

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Ingredients

2 large sweet potatoes

1 ripe avocado

1 (6-ounce) package of your favorite tempeh

2 tablespoons of your favorite BBQ sauce

1 large cucumber

1 cup fresh or frozen corn

½ tablespoon olive oil

1 green onion for garnish

Salt and pepper to taste

For the Vinaigrette

1/3 cup olive oil

3 tablespoons apple cider vinegar

1 teaspoon dijon mustard

1 small shallot, diced

1 clove garlic, finely chopped

1 tablespoon water

salt and pepper to taste

Directions

Step 1

Preheat your oven to 350°. Arrange 1 large sheet of heavy-duty aluminum foil on your counter. Place 2 sweet potatoes in the center and fold over, crimping each side to create a “packet” for your potatoes.

Place aluminum wrapped potatoes on a rimmed baking sheet and bake until completely tender, about 1.5 hours. Set aside.

Step 2

Lightly oil a second baking sheet. Lightly toss sliced tempeh in your favorite BBQ sauce until evenly coated. Roast tempeh in the oven, along with sweet potatoes until sauce begins to caramelize and tempeh is heated through, about 20 minutes

Step 3

In a medium nonstick skillet, heat olive oil over medium heat until shimmering.

Add fresh or frozen corn and saute until corn begins to char around the edges and is tender. Salt and pepper to taste and set aside.

To Make The Vinaigrette

In a container with a resealable lid, combine shallot, garlic, lemon juice, apple cider vinegar, water, mustard, and olive oil.

Seal container tightly and shake vigorously until ingredients are well combined and emulsified. Store dressing in the refrigerator for up to a week. After storing, shake dressing before each use to emulsify.

Salad Assembly

Step 1

In a large mixing bowl, add sliced cucumbers, sauteed corn, and sliced green onions. Drizzle in your preferred amount of dressing and gently toss to combine.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for two weeks.

You can make this ahead of time for any gathering or party!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

Learn how to eat and live mindfully to feel your best.

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