Triple Method Cooking Recipes

  Tofu and Broccoli Stir-fry with Cashews Ingredients The Stir-Fry: 1 block extra-firm tofu (pressed and cubed), 3 cups broccoli florets, 1 red bell pepper (sliced), ⅓ cup raw, unsalted cashews. The Sauce: 2 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 clove garlic (minced), 1 tsp fresh ginger (grated), 1 tsp cornstarch mixed with 2 tbsp water. Cooking: 1 tsp avocado oil. Instructions Sear Tofu: Heat avocado oil in a large skillet or wok over medium-high heat. Add cubed tofu and cook for 6–8 minutes, turning occasionally, until golden on all sides. Remove tofu and set aside. Cook Veggies: Add the broccoli and bell pepper to the same pan with 2 tablespoons of water. Steam-fry for 3–4 minutes until bright green and tender-crisp. Combine & Sauce: Return tofu to the pan and toss in the cashews. Whisk the sauce ingredients together, pour over the stir-fry, and toss continuously for 1–2 minutes until the sauce bubbles and thickens. Serve immedi...

  Omega-3 Enriched Lab-Grown Whitefish Ingredients The Fish: Two 5-oz cultivated (lab-grown) whitefish fillets (biostructured with clean marine omega-3 EPA/DHA fatty acids). The Crust: 2 tbsp ground flaxseed, 1 tbsp nutritional yeast, ½ tsp garlic powder, ½ tsp dried dill, ¼ tsp freshly ground black pepper. Cooking: 1 tsp extra virgin olive oil (or an oil mister). Serving: Fresh lemon wedges, 2 cups steamed asparagus or broccoli. Instructions Prep the Fish: Pat the cultivated whitefish fillets dry with a paper towel. Because cultivated fish lacks the connective tissue inconsistencies of wild fish, handle it gently. Coat: In a shallow dish, combine the ground flaxseed, nutritional yeast, garlic powder, dill, and black pepper. Lightly press the top of each fillet into the mixture to create a thin crust. Sear: Heat the olive oil in a non-stick skillet over medium heat. Sear the fillets for 3–4 minutes per side until the crust is golden and the cultivated protein is opaque and f...

  Kimchi & Tempeh Power Wrap Ingredients Tempeh: 4 oz organic tempeh (sliced into strips), 1 tsp low-sodium tamari, ½ tsp smoked paprika, ½ tsp garlic powder. The Wrap: 1 large whole-wheat or sprouted grain tortilla. Fillings: ⅓ cup active culture kimchi (drained and chopped), ½ cup fresh spinach or kale, ¼ cup shredded purple cabbage, ¼ avocado (sliced). Spread: 1 tbsp tahini mixed with 1 tsp warm water and a squeeze of lemon juice. Instructions Cook the Tempeh: Lightly steam the tempeh strips for 5 minutes to remove any bitterness. Toss with tamari, paprika, and garlic powder. Heat a non-stick skillet over medium-high heat, coat with a light spray of olive oil, and sear the tempeh for 3–4 minutes per side until golden brown. Prepare the Wrap: Warm the whole-wheat tortilla slightly in a dry pan so it is pliable. Assemble: Spread the lemon-tahini mixture evenly across the tortilla. Layer the fresh spinach, purple cabbage, warm seasoned tempeh, sliced avocado, and tangy ...

  Grilled Chicken Banh Mi Bowls Ingredients Chicken & Marinade: 1 lb boneless, skinless chicken breasts (sliced), 2 tbsp low-sodium soy sauce or tamari, 1 tbsp lemongrass (minced), 1 clove garlic (minced), 1 tsp sesame oil. Pickled Veggies: 1 cup carrots and daikon radish (julienned), ¼ cup rice vinegar, 1 tbsp warm water, ½ tsp coconut sugar. Bowl Base & Toppings: 2 cups cooked brown rice or quinoa, 1 cucumber (sliced), fresh cilantro, jalapeno (optional). Sauce: 3 tbsp low-fat plain Greek yogurt mixed with 1 tsp sriracha. Instructions Marinate & Grill: Whisk the marinade ingredients together. Toss with the chicken and marinate for 20 minutes. Grill the chicken over medium-high heat for 5–6 minutes per side until cooked through. Slice into strips. Pickle Vegetables: Dissolve the sugar in warm water and rice vinegar. Submerge the carrots and daikon; let sit for 15 minutes, then drain. Assemble: Divide the grains into bowls. Top with the grilled chicken, pickled v...

  Buckwheat Pancakes with Warm Berry Compote Ingredients Pancakes: 1 cup buckwheat flour, 1 tsp baking powder, ½ tsp baking soda, ½ tsp cinnamon, 1 cup low-fat buttermilk (or plant milk + 1 tbsp apple cider vinegar), 1 large egg, 1 tbsp pure maple syrup. Compote: 2 cups mixed berries (fresh or frozen), 1 tbsp water, a squeeze of fresh lemon juice. Instructions Make the Compote: In a small saucepan, combine berries, water, and lemon juice. Simmer over medium-low heat for 8–10 minutes until the berries break down and thicken into a glossy sauce. Remove from heat. Mix the Batter: Whisk dry ingredients in a large bowl. Whisk wet ingredients in a separate bowl, then gently stir them into the dry mix until just combined (do not over-mix). Cook: Heat a non-stick skillet over medium heat and lightly coat with cooking spray. Pour ¼ cup of batter per pancake. Cook until bubbles form on top, flip, and cook until golden brown. Serve hot with the warm compote. Tips for Success & Heart ...