Blog, Fermentation Station, Meals, Recipes

Miso Tahini Soup

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We all know that fermented foods are our best friends, and that we should eat at least two servings of them everyday. Fermented foods provide our gut with beneficial bacteria that help us stay healthy, vibrant, and happy, as good gut health is the key to our overall mental and physical wellness.

Check out this fun miso soup recipe from fellow health coach, Katarina Saxton, for a meal that will make your taste buds (and gut) happy.

Miso Tahini Soup

Serves 4
Prep time 10 min – Cook time: 15 min

 

Ingredients:misotahinisoup

1 delicata or butternut squash, seeded and cut into cubes
1 medium white turnip, peeled and cut into cubes
4 cups water
4 tbsp white miso (or any miso you like and adjust the amount accordingly. Some misos are saltier than others).
1/4 cup tahini
Juice and zest of 1 lemon

 

Optional accompaniments:

3 cups of cooked brown rice
1 avocado (sliced or cubed)
1 bunch of chives, minced
Toasted nori (or kale), crumbled for serving
Toasted sesame seeds

 

Preparation:

1. Toss the squash and turnip in oil, salt and garlic and broil in the oven for 10 minutes. This step is totally optional. Recipe did not call for it, but I feel that the flavors intensify when roasted.
2. Once roasted add the squash and turnip to a large pot, cover with water and bring to a gentle boil.
3. Simmer for few minutes (or 10 if you didn’t roast them i the oven) so the stock gets flavored. Remove from the heat and let cool just slightly.
4. Pour a few tablespoons of the hot stock into a small bowl and whisk in the miso and tahini. This step is to avoid clumping. Stir the thinned miso back into the pot along with lemon zest and juice. Taste, adjust the broth to your liking by adding more miso (for saltiness) or tahini, or something else. I added some sea seasoning for saltiness and cayenne for a little kick, because I like spicy foods.
If you have leftovers and need to reheat the soup, you’ll want to do so gently, over low heat, to preserve the qualities of the miso.

About Kat Saxton:

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Kat Saxton is an Integrative Nutrition Health Coach and owner of KS Wellness, holistic health coaching company. She was born and raised in Finland and now live in the beautiful San Francisco Bay area. She is an advocate of whole food plant-based lifestyle focusing on digestion and detoxification. She loves yoga, Body Pump, long walks in the nature, pretty journals, farmers markets and cats. Check out her blog for recipe inspiration and wellness tips at www.lifeissweetinnyc.com
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Blog, Meals, Recipes

Broccoli and Hemp Seed Millet

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Hey folks! So I am currently in India studying Ashtanga and while I’m here I’ve been taking an Ayurvedic nutrition and cooking course. It’s been very interesting learning about this beautiful system of medicine that was created 5,000 years ago. Ayurveda (meaning science of life) puts emphasis on healthy eating to maintain a balanced mind, body, and soul. This is especially refreshing when compared to Western medicine that puts importance on treating disease with medicine, instead of preventing disease in the first place with proper nutrition.

Ayurveda is based on the 5 elements: Air, Space, Water, Fire and Earth. These form the Tridoshas: Vata, Pitta, and Kapha. All of us were born with a dominant dosha and the foods we eat should cater to keeping this dosha in balance. To find your dosha you can take this quiz. 

In Ayurveda, recipes are really a form of art. An art that caters to the delicate trinity of mind, body, and soul.

Although this recipe is not a traditional Ayurvedic recipe, it is inspired by the same principles. The cumin seeds, cinnamon, and black pepper in the recipe will stoke your digestive fire and will increase your metabolism .The turmeric is a powerful antioxidant and anti-inflammatory so it will keep your immune system strong. The coconut oil is cooling and will keep Pitta and Vata doshas in balance.

I made the dish with hemp seeds not only for their delicious and nutty taste, but also for their high protein content (10 grams per 3 tablespoons), as well their high levels of magnesium, manganese, phosphorus and zinc. Additionally, the millet is high in iron making this a well rounded vegetarian meal.

Broccoli and Hemp Seed Millet:

Serves 2-3

Ingredients:

  • 1 head of broccoli cut into florets.
  • 1 cup millet
  • 1/2 cup hemp seeds
  • 1 tablespoon cinnamon
  • 1 teaspoon black pepper
  • 1/2 tablespoon turmeric powder
  • 1/3 cup coconut oil
  • 1 tablespoon cumin seeds
  • 1 teaspoon sea salt

Directions:

  1. Prepare millet. Place 2 cups of water and 1 cup millet in a saucepan. Add the cinnamon. Bring to boil and then put on low heat. Cover and let cook for 7-10 minutes. Keep an eye on it and when it is fluffy it is ready.
  2. Set your millet aside.
  3. Pour the coconut oil in a frying pan and place on medium high heat.
  4. When the coconut oil is hot add the cumin seeds.
  5. After 1 minute the cumin seeds will start to pop. When this happens mix your turmeric and black pepper in with the coconut oil.
  6. Add the florets of broccoli.
  7. Stir fry the broccoli for about 5 minutes.
  8. Now, add the hemp seeds.
  9. After a few minutes add your millet into the pan and mix around with the spatula.
  10. Once everything is nice and hot turn off the heat.
  11. Add the salt.

 

Next time I might add chickpeas as I think it would complement the dish nicely. What do you think?

Enjoy!

Health Coach Jenna

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Blog, Meals, Recipes

Quinoa Fritters With Garlic Aioli (Gluten- Free!)

Some of the requests I get from clients are for quick, easy, and healthy Quinoa Frittersvegetarian recipes. Well folks, this recipe for quinoa fritters by Vanessa Vickory is one of my top go-to recipes!

Not only are these bad boys delicious, but they are SUPER easy to make. Since the fritters can be made with left over quinoa,  I plan a meal the night before using the amazing ancient grain, and then use the leftovers the next night (food waste is not cool!)

If I’m short on time I skip making the garlic aioli sauce and opt for a store-bought, spicy grain mustard. When choosing your mustard, make sure to avoid brands with added sugar.

Quinoa Fritters With Garlic Aioli:

Serves 2 — 3

Ingredients for quinoa fritters

  • 2-4 Tbsp. coconut oil
  • 1 cup of cooked quinoa
  • 3 medium eggs (replace with mashed potato for vegan)
  • 1 medium carrot, grated
  • 1 small onion, finely chopped
  • 1 Tbsp. chives, chopped
  • 1 Tbsp. coriander, chopped
  • 1/4 cup of almond meal
  • Salt and pepper, to taste

Ingredients for garlic aioli

  • 1/2 cups blanched almonds or cashews, soaked for a minimum 4 hours
  • 1-2 cloves garlic, minced
  • 1 Tbsp. organic Dijon mustard
  • 2 Tbsp. lemon juice
  • 2 Tbsp. olive oil
  • 1/4 — 1/2 cup water, as needed
  • 1/4 tsp. sea salt

Directions

Mix all the fritter ingredients in a bowl.

Add 2 Tbsp of coconut oil to a medium fry pan on moderate heat.

Using a soup spoon, scoop out the fritter mixture and place in the fry pan and flatten a little. Place as many as you want in the fry pan, making sure the edges don’t touch.

Cook for a few minutes on each side, until lightly golden and drain on paper towels.

Then repeat until you use up all the fritter mixture. You may need to add more coconut oil in between batches.

To make the dipping sauce, place all the ingredients (except the water) in a high speed blend and blend until well combined. Then slowly add the water and blend until the garlic aioli has a nice and creamy consistency.

Serve and enjoy!

Recipe originally posted on MindBodyGreen.

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Blog, Meals, Recipes

Kitchari

kitchari copyKitchari, a combination of rice and mung beans, is used in Ayurveda for cleansing the system. It is easy to prepare, and its balance of protein, carbohydrates, and fat makes for an easy-to-digest yet highly nourishing meal.

In addition to being delicious, kitchari is also used to cleanse. To find out how to start a kitchari cleanse click HERE.

Kitchari:

Bean soaking time: 2 hours

Prep Time: 10 minutes

Cooking time: 1 hour

Serves 4

  • 1 cup basmati or brown rice
  • 1/2 cup mung beans
  • 2 tablespoons ghee or coconut oil
  • 1 teaspoon mustard seeds (if your dosha is pitta leave this out)
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric powder
  • 1 teaspoon salt
  • 4 cups water

1. Soak the beans in a bowl with water for 2 hours, then drain and rinse.

2. Boil the beans in water for 30 minutes and drain excess liquid.

3. Heat the ghee or oil in a deep pan over medium heat.

4. Add mustard and cumin seeds and stir until they pop, about 2 minutes.

5. Add the rice, beans, turmeric and salt and stir.

6. Add the 4 cups water and bring to a boil.

7. Reduce heat, cover most of the way, and simmer 25 minutes, until rice and beans are cooked.

Tip: Add any vegetables you like to the pot while the rice and beans are cooking.

Blog, Meals, Recipes, Uncategorized

Steamed Sweet Potatoes with Wild Rice, Basil & Tomato Chili Sauce

Steamed Sweet Potato with Wild Rice and Tomato Chili Sauce

I’ve been looking forward to trying out this recipe from This Rawsome Vegan Life for a while.

I currently live in Taiwan where the sweet potato is the national vegetable because they grow abundantly on the island, and the vegetable itself resembles the shape of the country.  It only seemed fitting that I make this dish while living here, plus I absolutely adore sweet potatoes.

Sweet vegetables such as these are an exceptional  food to eat if you have a sweet tooth, as the natural sweetness tends to satisfy cravings. They are also very nutritious, being a good source of vitamin B6, C, and D, as well as magnesium and iron.

I found this dish very simple and easy to make. The sauce was the highlight, as it really brought out the flavor of the sweet potato, and the basil was a nice final touch that tied the dish together. I enjoyed the sauce so much, that I made some the next day to make vegan sushi.

STEAMED SWEET POTATOES with WILD RICE, BASIL & TOMATO CHILI SAUCE (1 serving)

Sauce:

1 tomato
1 tablespoon nut butter (optional)
1 tablespoon miso paste
1 tablespoon lemon juice
1 tablespoon maple syrup
1 teaspoon chili powder, to taste
1 garlic clove

Other ingredients:

1 large sweet potato, sliced and steamed until soft and tender
1 cup cooked wild rice
1/4 cup basil leaves

To make the sauce: blend all the ingredients until smooth. Mix the sauce into your rice and sweet potatoes in a bowl, then top with basil leaves and enjoy!

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Meals, Recipes

Simple and Delicious Overnight Oats

Photo by James Ransom

I love oatmeal. Not only is it quick and easy to make, but it is packed with fiber and protein, and it always keeps me satisfied until my next meal. A BIG benefit of this recipe, is that soaking the oats overnight reduces the phytates present in oatmeal that can lead to mineral loss, allergies, and irritiation of the intestinal tract.  (To learn more about phytates, you can read this post on oatmeal and phytic acid.)

But don’t let phytates scare you from eating oatmeal! As I see it, the benefits of this delcious grain far outweigh the phytates, and by simply soaking your oats before you eat them, there is really nothing to worry about!

Prep time:
5 minutes

Cooking time:
0 minutes

Yields:
1 person

Ingredients:
1 cup rolled oats
1 cup of any milk of your choice or water
A natural sweetener of your choice (honey, agave, jam, maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on.)
Optional: nuts, dried fruit, shredded coconut, seeds (chia, flax, sunflower, pumpkin), fruit, or even nut butter.

Directions:

Photo by James Ransom

1. The only ratio you need to remember is 1:1. You’ll soak 1 part rolled oats with 1 part liquid overnight. Use less liquid if you want thicker oatmeal, more if you like it runny. You can use water or any type of milk — almond milk, soy milk, coconut milk — and feel free to add a splash of cream, half and half, or even orange juice.

Photo by James Ransom

2. Sweeten and flavor the oatmeal with whatever appeals to you: honey, agave, jam, maple syrup, cinnamon, vanilla extract, citrus zest … the list goes on. Then get creative: Add nuts, dried fruit, shredded coconut, seeds (chia, flax, sunflower, pumpkin), fruit, or even nut butter.

3. Give it a stir, pack it into a jar, then let the jar sit overnight in the refrigerator.

4. In the morning, top with fresh ingredients — fruits, granola, honey, a dollop of peanut butter — or simply take the whole jar for the road.

All photos by James Ransom. Recipe from Food52.com