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Healthy Living Recipes

Deb Morgan: This simple yet delicious sole with lemon butter makes for a very popular dish, with the capers adding just the right amount of extra flavor. The tempeh version is so amazing you’ll want to try it even if you are not traditionally a tempeh lover.

Sole with Capers and Lemon Butter

Serves 3

1½ pounds sole fillet
1 tablespoon extra-virgin olive oil
Pinch of sea salt
Pinch of pepper
1 clove garlic, crushed
2 tablespoons white wine
3 tablespoons butter
Juice of 1 lemon
1 teaspoon chopped parsley
1 tablespoon capers

Preheat oven to 375 degrees.

Rinse the fish and pat dry. Rub with the oil and season with salt, pepper, and garlic. Gently roll sole fillets up, and place in a baking pan. Drizzle the fish with the wine and place in the oven. Bake uncovered for 10 minutes.

Heat 1 tablespoon of butter in small saucepan over medium-low heat. Add the lemon juice, parsley, and capers. Simmer for 1 minute, then remove from heat. Add the remaining 2 tablespoons of butter and swirl around until it is melted.

Place the fish on three serving plates and drizzle 1/3 of the butter sauce over each portion.

Tempeh with Capers and Lemon Butter

Serves 4

1/4 cup tamari
1 1/4 cups vegetable stock
3/4 cup dry white wine
2 8-ounce packages of tempeh
1 cup unbleached all-pupose flour
½ teaspoon sea salt
Pinch of black pepper
4 tablespoons safflower oil
3 tablespoons extra-virgin olive oil
3 shallots, minced
2 cloves garlic, minced
3 tablespoons capers
1 cup white wine
½ cup vegetable stock
3 tablespoons Earth Balance™ (vegan spread)
Juice of 1 lemon
2 tablespoons finely chopped parsley

In a medium pot, combine tamari, vegetable stock, and wine and simmer over medium heat.

Cut each piece of tempeh diagonally into 12 thin slices. Place in the pot of broth and simmer gently for at least 30 minutes. Remove the tempeh and let cool.

Combine the flour, salt, and pepper in a shallow bowl. Add the cooled tempeh slices and coat each piece with flour mixture.

Heat the safflower oil in a large sauté pan over medium-high heat. Carefully place each piece of tempeh in the pan and brown on both sides. Transfer to an oven-proof serving dish and place in a low oven to keep warm.

Wipe the oil from the pan and add the olive oil. Heat over medium heat and add the garlic and shallots. Sauté for 3 minutes. Add the capers and sauté for 1 minute. Add the white wine and cook until it has reduced by half. Add the vegetable stock and cook until is has reduced by half. Stir in the Earth Balance, lemon juice, and parsley. Remove tempeh from oven and cover with sauce. Serve hot.

Roasted Red Pepper Polenta

Serves 4

1 red bell pepper
1 head garlic, rubbed with 1 teaspoon oil
1 cup cornmeal
½ teaspoon sea salt
Pinch of black pepper
1 tablespoon chopped basil

Roast the red bell pepper and garlic:
Preheat oven to 425 degrees. Place the pepper and head of garlic on a baking tray and roast until the skin of the pepper is puffed and slightly charred and the garlic is soft and the papery skin becomes browned. Remove from oven and let cool slightly. Use tongs to transfer pepper and garlic to a medium bowl. Cover tightly with plastic wrap and let it steam and cool.

Separate the cloves of garlic and squeeze each one to release the roasted garlic. It will be soft. Measure out 1 tablespoon for this recipe and reserve the remaining for use in other recipes (or to just spread on bread).

Remove the skin from the roasted pepper and cut in half. Scrape out the seeds and membrane. Dice the pepper pieces finely and measure out half for this recipe. Reserve the remaining roasted pepper for use in other recipes or to spread on crostini.

Make the polenta:
Combine the cornmeal, roasted garlic, salt, and pepper with 4 cups cold water in a heavy- bottomed pot. Turn the heat to high and bring to a boil, stirring often. Reduce heat to medium-low and simmer gently, stirring constantly until polenta is thickened, about 30 minutes. Polenta should be somewhat stiff. Stir in the roasted pepper and chopped basil. Serve hot.

Read Annie Kay’s Nutritional Commentary: Sole, Soy, and Garlic.

Sole is a mild, white fish low in fat, yet rich in metabolism-boosting iodine, as well as vitamins B6 and B12. These vitamins reduce levels of homocysteine, helping to reduce the risk of stroke and heart attack.

Tempeh is made from fermented soybeans, and is equivalent in protein quality to animal sources. You can get the full range of amino acids you need from soy. Soy protein has a number of advantages over animal alternatives, including lowering cholesterol, helping to stabilize blood sugars, and supporting digestive health with its high-fiber content and digestion-enhancing fermentation.

Garlic has a range of cardiovascular benefits, protects against cancer, and can even help promote healthy weight, due to its flavonoids and a unique set of sulfur-containing nutrients, in addition to vitamins C and B6, selenium, and manganese. The flavonoids in green herbs such as basil and parsley offer DNA protection, while their volatile oils provide and anti-bacterial support. For good measure, bright lemons and red bell peppers are rich in a variety of detox-supporting, health-enhancing phytonutrients.

Find more delicious and nutritious recipes in Kripalu Recipes.