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Healthy Cooking Blog: Outside-the-Box Lunch


Step-by-Step Instructions for Spinach and Fakin Bacon Salad
written by Dr. Christine Dickson


What is Tempeh Bacon?  Tempeh is made from cooked and slightly fermented soybeans. Although tempeh is made from soy, it has a unique taste and is mildly flavorful. If you aren't fond of tofu, tempeh is also very high in protein, calcium, isoflavones, and contains zero cholesterol, but tastes nothing like tofu. Tempeh has a textured and nutty flavor. Add a natural hickory flavor and you've got a healthy alternative to bacon.

Not only is this salad jam packed with protein and calcium from tempeh but also contains many other healthy ingredients.
  • Spinach is a super food containing Vitamin A, Vitamin C, Vitamin E, Vitamin K, Magnesium, Manganese, Folate, Iron, Vitamin B2, Calcium, Potassium, Vitamin B6, Folic Acid, Copper, Protein, Phosphorus, Zinc, Niacin, Selenium and Omega-3 Fatty Acids.
  • Avocado contains 20 essential nutrients, including fiber, potassium, Vitamin E, B Vitamins and Folic Acid as well as heart healthy fats. 
  • Tomatoes contain many essential nutrients including Vitamin E, Thiamine, Niacin, Vitamin B6, Folate, Vitamin C and Vitamin A, as well as a powerful antioxidant called lycopene that helps prevent disease.
Salad can be either very boring and lack flavor or it can be extremely tasty and jam packed with nutrients. This salad is super tasty and extremely healthy for you, which is why it is one of my favorite outside-the-box lunches.

Shopping List for Spinach and Fakin Bacon Salad Recipe
:

Where can I buy Fakin Bacon? I ordered Light-Life Fakin Bacon from Van's Health Food Store in Livermore and Valley Health Mill in Pleasanton. You can also buy it from Whole Foods in San Ramon.

The produce in this salad can be found at Trader Joe's in Livermore or Pleasanton. Trader Joe's is one of my favorite stores because of it's inexpensive organic produce.

Ingredients for Salad
2 Tablespoons Canola Oil   
7 Fakin Bacon Strips
1 Bag of Organic Spinach
2 Organic Roma Tomatoes
1 Avocado

Ingredients for Lemony Mustard Dressing
1 1/2 Tablespoons Fresh Lemon Juice
1 1/2 Tablespoons Sweet Hot Mustard
1 Tablespoon Expeller Pressed Canola Oil
1 Tablespoon Water
1/2 teaspoon Garlic Powder 
Salt to taste

Cooking and Preparation Time: Approx. 15 minutes  

STEP 1
:
Add 2 Tablespoons of Canola Oil to a skillet. Evenly distribute the oil on the bottom of the pan. 

STEP 2: Add 7 Fakin Bacon Strips to the pan. Turn heat to medium.

STEP 3: Cook strips for 3 - 5 minutes on each side until slightly crispy and medium - dark brown.

STEP 4: Let strips cool slightly and cut into bite size pieces.

STEP 5: Cut avocado in half and remove pit. Then slice into quarters. Turn avocado over and squeeze out pieces. 


STEP 6: Cut Roma Tomatoes into slices and then slice in half.

STEP 7To make Salad Dressing add 1 1/2 Tablespoons Fresh Lemon Juice, 1 1/2 Tablespoons Sweet Hot Mustard, 1 Tablespoon Expeller Pressed Canola Oil, 1 Tablespoon Water, 1/2 teaspoon Garlic Powder, and Salt to a bowl. Whisk until all ingredients are mixed together. 

STEP 8: Assemble Salad. Using salad tongs mix dressing and ingredients together.

Serve Salad with Sparking Mineral Water. For dessert try fresh cherries or watermelon.