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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Peanut Butter Chocolate-Chip Oat Cookies (Gluten Free!)

 Peanut Butter Chocolate Chip Oat Cookies {Gluten Free}

 

If you keep up with my blog then you know I have an obsession with all things peanut butter and chocolate. That’s why when I found this recipe from my friend and fellow health coach,  Carrie Sink, I just had to share it with you!

Carrie suggests that they are best eaten right out of the oven, or straight from the freezer.

 

Peanut Butter Chocolate Chip Oat Cookies {Gluten Free}:

Ingredients:

  • 2/3 cup peanut butter (ingredients should be peanuts and salt only)
  • 2/3 cup maple syrup
  • 4 tablespoons butter, melted (can use coconut oil)
  • 1 egg
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon Himalayan pink salt
  • 1 1/4 cup rolled oats, ground in food processor (Nutribullet works great)
  • 1 1/2 cup rolled oats
  • 2 cups dark chocolate chips

Instructions:

  1. Preheat the oven to 350 degrees. Line two baking sheets with parchment paper (if you don’t have parchment paper, lightly grease the baking sheets).
  2. Pour the peanut butter and maple syrup mixture into a mixing bowl. Add the melted butter and whisk until the mixture is well blended.
  3. Use your whisk to beat in the egg, scraping down the side of the bowl once it’s incorporated, then whisk in the vanilla, baking soda, baking powder and salt.
  4. Switch to a big spoon and stir in the ground oats, rolled oats and chocolate chips until they are evenly combined. Drop the dough by the tablespoon onto your prepared baking sheets.
  5. Bake the cookies about 12 minutes. Remove the cookies from the oven and let them cool completely on the pans.

 

About Carrie Sink:

IMG_9800 (2)Carrie Sink is a Holistic Health Coach who after overcoming many health issues herself, now teaches women how to be in tune with their bodies, find healing & energy through diet & lifestyle changes. She is passionate about healthy eating, friend time and hanging out in her garden. Head over to her website www.carriesink.com to find recipes, practical tips, health info and guidance for living a full, balanced, abundant life!

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Matcha Gotcha

Hey folks! My friend and fellow health coach, Andi Smith, has created this delicious smoothie recipe, and oh does it looks divine!

Enjoy 🙂

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Guest Post by Andi Smith Wellness:

Matcha is a powdered green tea with a smooth, frothy texture. It’s perfect as a warm drink on its own or a delicious ingredient in smoothies. What makes matcha stand out amongst other green teas is that the whole leaf is consumed, maximizing the amount of vital nutrients, vitamins, and antioxidants. A few of the amazing health benefits include lowering blood pressure, balancing blood sugar, boosting your immune system.

My Matcha Gotcha is the perfect thing for increasing your immunity in order to protect against colds this season.

 Recipe: (serves 1)

  • 3 cups almond milk
  • 1 banana
  • 3-5 leaves of romaine
  • 1 tablespoon flaxseed oil
  • 1 teaspoon spirulina
  • 1 scoop protein powder of choice (pea protein and/or fermented protein)
  • 1-2 teaspoon matcha
  • 1-2 teaspoon cinnamon
  • handful of ice
  • top with goji berries

Directions:

Blend everything together, except goji berries, until smooth. Top with goji berries and enjoy!

About Andi Smith

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Andi Smith is a certified recreational therapist, wellness coach, certified culinary nutrition expert, and food photographer. She loves spending time in the kitchen creating new recipes, helping people meet their health goals, and spending time outdoors with her dog, Lucy. She educates people on how to implement realistic habits into their daily lives to increase their energy and overall health. Follow her on Twitter or check out her website at AndiSmithWellness.com.

 

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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How To Make Your Own Kombucha

kombucha If you are like me and drink kombucha every day for its amazing health benefits, then you might have figured out already that buying the stuff can get VERY expensive. This is why I brew my own at home! It’s much more cost efficient and I can play around with different flavors. Making kombucha takes some patience at first,but once you’ve found your groove, it’s super easy!

How to Make Kombucha: What you will need:

  • 1 gallon GLASS container  with lid
  • 8 tea bags (green, black, oolong, or herbal. Do not use Earl Grey as this contains oils which can cause mold.)
  • 1 cup of refined white sugar (this is the ONLY time it is okay to use refined white sugar!)
  • 2 cups starter tea (kombucha from last batch or from a friend) or apple cider vinegar
  • 13-14 cups of filtered water
  • 1 Scoby (live culture) Get one from a friend or if this is not an option you can order online.
  • 1 wooden or plastic stirring utensil (metal compromises the live culture)
  • 1 coffee filter
  • 1 rubber band

Directions: **VERY IMPORTANT** Wash hands before and make sure all materials are clean. If they are not this bacteria could cause mold on your kombucha and you will have to throw out your batch and start from scratch.

1. Heat  water and pour into glass container

2. Add 1 cup sugar and stir with plastic or wooden utensil  until all sugar is dissolved.

3. Place tea bags in the water to steep and place lid on top.

4. Cool the water to 68- 85°F  (I usually let it sit overnight).

5. Remove the tea bags.

6. Add the 2 cups of starter tea or apple cider vinegar.

7. Add the active kombucha scoby. IMG_1460   IMG_1462 8. Cover the jar with a coffee filter and a rubber band. IMG_1463 9. Allow the mixture to sit undisturbed at 68-85°F, out of direct sunlight, for 14-30 days, or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste. I let mine ferment for a full 30 days so it is not so sweet, but you can experiment to see what works for you.

10.  After 14-30 days, remove the coffee filter and put the scoby along with 2 cups of your newly made kombucha in a sealed glass container to save for your next batch.

*Optional- Add fruit to the kombucha at this stage. I like to add chopped ginger (gives it a spicy kick and adds more of a detoxing element) and lemon to mine. IMG_1459 11. Place the lid on the jar and put the jar back in it’s spot out of the sunlight for 2 more days. This is the fizzing process and creates more carbonation. It also gives time for  the fruit to infuse if you have chosen to add it.

12. Strain the fruit from the liquid, and place your fresh batch of kombucha in the fridge. You can even bottle it in individual glass jars ( I like to use old store bought kombucha bottles) for convenience.

Happy Brewing!

Health Coach Jenna HealtherNotions_Logo_Stacked