Healthy Cooking Blog: Outside-the-Box Lunch
Step-by-Step Instructions
for Spinach and Fakin Bacon Salad
written by Dr. Christine Dickson
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.
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 7: To 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.
Dr. Dickson's Healthy Cooking
Ideas & Recipes
Step-by-Step Instructions
& Shopping List
- Outside-the-Box Breakfast: Scrambled Tofu
- Outside-the-Box Brunch: Healthy Pancakes
- Outside-the-Box Smoothie: Creamy Cashew Smoothies
- Outside-the--Box Snack: Gluten-Free PB&J
- Outside-the-Box Lunch: Spinach and Tempeh "Bacon" Salad
- Outside-the-Box Dinner: Lentil Stew
- Outside-the-Box Dessert: Healthy Chocolate Cupcakes
- Outside-the-Box: Dietary Challenges