The beauty of tempeh is how easy it is to cook. Yet, I meet so many people afraid to give it a go! It has actually already been fermented, and thus, partly cooked, so unlike chicken, you really can’t undercook it.

Firstly, I have spoken about this before, but let’s reiterate that there is no good evidence suggesting traditional soy-foods like tempeh are detrimental to your health and should therefore be avoided. Tempeh is a healthful source of protein. Tempeh is made using the entire soybean, but it is fermented, making tempeh more easily digested and “antimutagenic” than unfermented beans, as well as making it a great source of vitamin K2 (bone, heart, brain and cancer protective nutrient).

Secondly, it is important to source non-GMO and organic varieties of tempeh. In Australia, Woolworths stocks Nutri-Soy, my go-to. I buy the unflavoured one to avoid cheap soy-sauces and other additives. Stick to the plain like me, and make your own flavours with the below suggestions.

Quick guide. Choose your tempeh variety by comparing it to meat options…

Pan-fried – chicken/fish replacement

Marinated – steak replacement

Ground – mince replacement

Crusted – schnitzel replacement

Using 1 x 300g packet of tempeh….

SIMPLE PAN-FRIED TEMPEH

½ tsp coconut oil, 2 cloves minced garlic and 1 tbsp tamari OR 1 tsp curry powder. Allow the garlic to heat for 3 mins before adding slices of tempeh. Cook first side for 3-4 minutes over medium heat, cover with tamari or spices, flip and cook the second side for a further 3 minutes. Serve with vegetables for a veggie stir-fry.

JUICY MARINATED TEMPEH STEAK

Boil tempeh whole for 30 minutes. Remove from pot and then marinate in 3 tbsp tamari, ½ lemon juice, 1 tbsp maple syrup, 2 cloves garlic, minced or 1 tsp dried for 1-3 hours. Once ready, fry whole 5 minutes each side. Slice into 4 servings and serve over veggies.

GROUND TEMPEH

Grind the tempeh by pulsing it in thirds in a food processor until it resembles mince. Then heat up your stove with a little coconut oil, just to coat, throw the tempeh mince in and pan fry with the following spices and condiments…

Mexican-inspired: ½ chopped brown onion, 2 cloves minced garlic and 1-2 tsp of spices like cumin, paprika, cajun, chili or a Mexican spice blend. Allow the onion and garlic to brown before adding the tempeh and spices. Pan-fry for 6 mins whilst stirring occasionally. Pair with brown rice and black beans.

Italian: ½ chopped brown onion, 2 cloves minced garlic, 1 can organic diced tomatoes, 1 tsp dried Italian herbs or oregano, handful fresh chopped basil. Allow the onion and garlic to brown before adding the tempeh and spices. Pan-fry for 4 mins whilst stirring occasionally. Then add the diced tomatoes and pan-fry for a further 4 minutes. Lastly, add the basil, stir, remove from heat and serve over grains, roast veggies or pasta.

SESAME-CRUSTED TEMPEH

Preheat oven to 200 C. Prepare your “sticky” mixture of 1 tbsp flax meal soaked in 3 tbsp coco milk, 1 tsp tamari and ¼ tsp garlic powder. Allow it to soak for at least 10 minutes whilst you prep the rest. Place ¼ cup sesame seeds in a dry wide bowl. Slice the tempeh into thin-medium slices and dip each in the sticky mixture. Place onto a lined baking tray and sprinkle each slice with 1-2tsp sesame seeds. Press down on them with the back of the spoon. Bake for 25 minutes, flipping each after 15 minutes. Optional to sprinkle the other side with more sesame once flipped and before baking for the last 10 minutes.

There are a few reasons that things just don’t get done during the week… stuff pops up, life happens, I get it. You cannot prepare yourself for every little thing. However, there are some insurances you can implement, to ensure that when life gets crazy and you have little time, mentally and physically you are prepared (as best you can be). Here are 7 Sunday rituals that I think we should all make a habit of…

1. Schedule the week ahead – I’m talking about work commitments, to-do lists, social occasions, workouts, time to yourself… everything you can think of! Add to this as the week goes on, but at least this way when a friend asks you to walk or dinner, you know what you have on and aren’t racking your brain madly, stressing yourself out and probably over-committing yourself! Another great thing to do here is look at your schedule and visualise a successful week!

2. Meal plan – this might seem obsessive, but I am talking about doing it from an economic and time-efficient perspective. If you plan your meals, you will have everything you need to cook them in your kitchen, and therefore not waste time going to-and-from the shops multiple times unnecessarily, or fall victim to the quick and easy take-out option because you don’t have all those beautiful fruits and veggies for what you really would like to make. Write out a list of 3 or 4 meals you want to cook for the next few days to 1 week, and that way you have the ingredients sitting there, know what you are having each night, and hopefully have leftovers for the next day’s lunch!

3. Food-shop – get in early to avoid the Sunday afternoon crowds! Sunday’s are pretty notorious for a stock-up. Better yet, head to your local farmers market for produce and leave the pantry items etc. for a quick supermarket run. Make an occasion of it! Take your partner, kids or meet a friend for a walk, chat and grocery haul. Once you have planned your meals, you can get everything you need so that a healthy meal is just waiting to be made from your fridge or pantry.

4. Food-prep – This one doesn’t have to be carefully planned, measured and portioned meals. Make some staples so that each morning you can throw some things together. I like to roast some veggies (sweet potato and cruciferous veg), boil some rice or quinoa, prepare a salad dressing/dip and make a sweet treat like my raw chocolate, bliss balls or granola. That’s me at a minimum most weeks. Sometimes I might whip up some almond milk,  others I might also make a batch of lentil bolognese or soup to keep in the fridge for a quick meal. You work out what works for you – but it helps to have these on hand for easy salad bowls, and those times when you are craving a sweet treat.

5. Something restorative for you – there are so many options, and I am not going to suggest them all because as I always say, that makes the wonderful things stressful! Whether it be exercise, meditation, yin yoga, spending 10 minutes dry brushing, a face mask at home, or time set aside to read a book… choose one that speaks to you and use it as your way of treating yourself before another busy week.

6. See friends or family over breakfast or tea not wine and cheese – self-explanatory. The weekend is a time to relax and refresh, but also a time to spend socialising. I get it, sometimes it’s hard to be healthy, as eating and drinking is “social”. But if you can’t or don’t want to choose a healthy cafe to venture to with a friend, get social in other ways- a hike or coastal walk to catch up with a friend, see your mum over juice or tea, a movie with your own healthy treats tucked away in your handbag, a picnic or BYO healthy plate dinner with the girls… don’t start Monday trying to undo the sins of the weekend.

7. Bed by 10pm – sleep is so integral to our body, not just our minds. It is required for proper detoxification, hormone function, metabolism, optimal energy levels etc. Don’t start your week already trying to play catch up! There is no such thing as catch-up sleep! Be in bed at 10pm to start a healthy sleep routine for the week ahead. Studies show that a good sleep regimen is linked to maintaining healthier weight, eating patterns and stress levels. Do not disregard this key component of a healthy lifestyle.

Let me just say, I am no expert in navigating the beauty aisle in a store. I know food labels like the back of my hand, but when it comes to beauty products… not so much! Since moving into my new home I have made a big effort to educate myself when choosing household and personal products. Just as with food – buzz words like “natural” and “pure” don’t always mean what they might appear to. With all the environmental toxins out there that are unavoidable, it makes sense to me to try to minimize exposure through making conscious consumer choices when it comes to what you bring into your home. Why? Well, in a nut shell, these chemical substances can interfere with our health (endocrine and reproductive functions), in a similar way to what we eat can. We often forget that our skin is one of our largest organs, and absorbs what we “feed” it just as much as what we put into our mouth does.

I trial a lot of products- some I buy, some that get recommended to me, others that get sent my way or handed out in goodie bags from events… so I have accumulated quite the collection of good, and not-so-good personal care items. Here are a few that I have used long enough to notice true benefits, and would love to share with you to help you clean up your own regimen…

As I mentioned, I am certainly no authority when it comes to beauty products. For that, I turn to one trusted website that I know scrutinizes each product to ensure it is 100% natural, no nasties, ethically produced and of high quality. These goodies are my top picks of the moment from Orli and have really added value to my beauty regimen (note: you can get 15% off with my code “SamiBloom”!):

Erica Brooke Deodorant – When I say I’ve tried a lot of natural beauty products, the one I have trialled the most is natural deodorant. I have been recommended dozens, by people I trust, and still haven’t found one that suits me. Until now! I love this one because it isn’t roll on which means your not spreading your own bacteria around, has the Orli tick of approval and it actually works- no funny smells, streaks, or sweat patches. I’m a fan!

Adorn Cosmetics Make-Up – I can safely say this is one of the better natural make ups I have used. I love this hydrating crème as it moisturizes my skin as well as offers coverage, and is also really great when combined with my moisturiser for a lighter coverage, making it last longer. I haven’t tried all their products, but this foundation has so far proven to be a favourite. I like their concealer too.

Earth Yard Essential Oils – ahhh oils, I really have grown fond of them! This is my go-to brand because it is Australian, 100% pure, organic and reasonably priced. They don’t add synthetic fillers and don’t even mix oils if they’re from 2 different native regions! Some favourites are lavender for calm, lemongrass/tea-tree diluted in cream for blemishes, rosemary to assist study/memory, and a blend of jasmine and frankincense in my diffuser. Delicious!

Kester Black Nail Polish – I am not the best at painting my own nails, but I do take this brand with me to the salon when I treat myself to a mani/pedi. Nail polish is hardly a natural product, so when choosing to paint your nails it is best to choose a “five free formula”, meaning it is free from the 5 main nasty chemicals commonly found in polish.

Some other goodies…

Konjac sponge – a 100% natural sponge made from vegetable fibers of Konjac (this one also includes exfoliating bamboo charcoal). I use this to wash my face with. It ensures I don’t pull on my face or aggressively rub my skin with a towel – not to mention that it itself is rich in natural vitamins and mineral to enrich and rejuvenate the skin.

Jason Sea Fresh toothpaste – Say what you will about the flouride debate, I know where I stand on it. Please do your own research, here is a great article on it, but this is a toothpaste that I love that is SLS and flouride free and hasn’t made my teeth fall out! In fact, I often get compliments on how white they are. Pleasant taste too!

A’kin Revitalising Cellular Radiance Serum – This is more of an oil than a serum… organic, cruelty-free and enriched with antioxidants and omega 3, 6, 9. I find it really hydrating and “plumping”, meaning it is getting well used in the colder months where I find my skin is dryer. I wear it underneath my moisturiser at night time. I’ve really noticed a difference!

Dry Brush – the benefits of dry brushing are well-known- it increases circulation, promotes lymph drainage, removes dry/dead skin and reduces cellulite. I find it invigorating and like to use it before a shower (if I am not sweaty from a work-out!) 3-4 times a week. You simply start at your feet and brush upward toward your heart, using light pressure, and then downward toward your heart from the upper sections. You can usually find one at a chemist or health food store.

Supplement Dispenser – just thought I would throw this in as the organised, perfectionist in me just loves my little (or rather, big) pill case! Pick one up at your chemist, and re-fill each week with all your non-refrigerated supplements to ensure you never forget to take them 🙂

Hi guys!

I was recently introduced to a wonderful natural beauty website called Orli (Organic Living) The Natural Beauty Co, and have been hooked every since. Partly because of how gorgeous the website layout is, partly due to the confidence I have in the products that have been carefully selected for it. Jo, the founder, is a wealth of wisdom when it comes to all the nasty toxins and chemicals that can be found in beauty products. Not only does she sell the best of the best, but she writes wonderful, informative blog posts on how to navigate through the chemical maze of the beauty industry.

Jo has carefully curated her range after having gone through each and every ingredient with a fine tooth comb to ensure she only stocks the most pure, authentic, Australian brands, sans nasties. She values quality over quantity and has found a little bit of everything in each beauty category. So rest assured, you are in good hands while browsing Orli!

I was lucky enough to be featured on the Orli blog in a little Q&A. I absolutely loved the questions I was asked and had a lot of fun answering them. I believe they hit on some really important topics. I would love it if you guys could head over to the Orli website and have a read! Let me know what you think. You can find the interview here.

Also, you can use my code “SamiBloom” at checkout to receive a 15% discount on any purchase! There are A LOT of goodies – but some of my favourites are the essential oils (sorry, just all of them), the Kester Black nail polish (Fairy Floss), Adorn concealer and the Mokosh Hydrosol Toner 🙂

Thanks for reading my loves and enjoy my interview!

Sami xx

If you consider yourself a health foodie, chances are you are consuming a lot of fresh fruit and veggies. Great! But have you considered how much nutrition is actually still left in those greens by the time they’ve been picked, primed and peddled from field to fridge? I chatted all things nutrient preservation on The Inertia Health page, read my article here for some tips on how to get the most out of your produce!