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Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
Judy Mayer

A Meatless Reuben for St. Pat's

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on March 12, 2012


This scrumptious Meatless Monday recipe is inspired by St. Patrick’s Day, one of the most meat-influenced days of the year. I’ve decided to share a Tempeh Reuben in honor of the holiday. The general taste of this is quite similar to the traditional corned beef sandwich but it has considerably less saturated fat, which gets a big thumbs up from me. If you don’t believe me, just pretend!



Tempeh Reuben

Makes 2 sandwiches

4 slices good quality rye bread
4 slices Swiss cheese or vegan cheese
4 small slices fried tempeh (see below)
1 cups Spirit Creek sauerkraut (coleslaw may be substituted), divided
4 tablespoons Lite House  thousand island dressing or a vegan dressing, divided
Softened butter


1.    Heat a heavy skillet, preferably cast iron.

2.    Coat one side of all 4 pieces of bread with a light scraping of butter.  Place Swiss cheese on two slices of bread and top each with tempeh laid side to side. Put two tablespoons of Thousand Island dressing on the tempeh, heap on some sauerkraut, then top with the remaining bread.

3.    Place in pan and grill until toasty and golden. Remove, cut and serve.


Tamari Tempeh

Take a package of tempeh, any style, and cut into quarters. Take each quarter and slice in half through the center, so you have eight thinner slices.

Heat 3 tablespoons of oil in a heavy skillet. Fry tempeh slices until golden brown on one side, then turn to brown the other side. When the tempeh is crispy and golden, remove and place slices onto a paper towel for a minute or so to drain any excess oil, then brush each side with tamari or soy sauce while the tempeh is still hot.


Per sandwich: 318 calories, 14g fat, 6g sat fat, 3g mono fat, 30g carbohydrates, 18g protein, 8g fiber

Note: I’m not exactly sure of the sodium in this recipe as the Spirit Creek Farm sauerkraut has no nutritional information for their product. (It’s the very best lacto-fermented sauerkraut)


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