Category Archives: Green Eating

Healthy recipes that are so easy to prepare! Live a more yogic life!

Morning Miso, My Favorite Mindful Breakfast

Soup for breakfast? It is one of my favorites. Every since going to Kripalu and seeing two kinds of soup served for breakfast every morning: Miso and whatever leftover vegetables they had for a vegetable soup, I realized this is the best way for me to start my day. I feel light, refreshed, and nourished. I sometimes eat it with a side of whole grain toast with vegan butter on it if I need a little more oomph or I put noodles in my soup.

Food is meant to be soothing to your gut. This soup soothes me, and clears my mind. Food is medicine, and miso is said to be great for our health and gut. Think of your gut as your little brain of the body, and that might help you to make better food decisions.

Here are some benefits of miso, taken from The Magic of Miso, by Hiro Watanabe Ph.d

MISO BENEFITS

Many studies have been done on miso, some on humans and some on animals. These studies are showing the following benefits of miso2:

  • Reduces risks of cancer including breast cancer, prostate cancer, lung cancer and colon cancer.
  • Protection from radiation
  • Immune strengthening
  • Antiviral — miso is very alkalizing and strengthening to the immune system helping to combat a viral infection.
  • Prevents aging – high in antioxidants, miso protects from free radicals that cause signs of aging.
  • Helps maintain nutritional balance – full of nutrients, beneficial bacteria and enzymes, miso provides: protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid and lecithin.
  • Helps preserve beautiful skin – miso contains linoleic acid, an essential fatty acid that helps your skin stay soft and free of pigments.
  • Helps reduce menopausal complaints – the isoflavones in miso have been shown to reduce hot flashes.

RECIPE

This soup takes me less than 10 mins to make, and you can use leftover tofu, rice, cooked veggies to add to the base, but here is the essentials:

6 cups of purified water

2 carrots sliced into coins

1-2 stalks of celery sliced

a large pinch of wakame seaweed (packed with micro-nutrients & iodine and makes the soup taste great!)

2-3 generous tablespoons of yellow miso

Put the veggies and seaweed into a medium sized pot. Add the water slowly. Cook on low for about an hour, this is great for yoga time. Take the simmering soup off the heat, let it rest for a few minutes and add your miso in with a strainer of some kind, just swirling it through the water until dissolved. Do not add your miso to boiling soup, it kills the good stuff in it. Read up on the different types of miso, organic is really important when choosing too.

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At this point you can eat it like it is, or add in a shake of shoyu, edamame and soba noodles. This morning I happened to have leftover noodles and edamame and it was delicious to just add it in and let the hot soup warm it up. I also have used diakon, cabbage, broccolini in with the veggie mix above. Or leftover cooked short grain brown rice and a 1/2 cup of tofu cut in cubes.  Watercress and kale make nice additions in the winter and early spring. Play around with what you like. Did I mention my kids love this soup? My toddlers will eat 2-3 bowls of it sometimes in one sitting, even at breakfast.

I eat this soup usually for breakfast and lunch when I make it, since it makes just about enough for 3-4 servings and I prefer to eat it fresh. I will alternate soup 2-3 times a week, miso or diakon, and sometimes just toast or oatmeal. I love eggs, but I found that they are a bit too heavy for me in the morning, I prefer eggs at lunch if I am going to eat them. I found this all out by really listening to my body and what it needs to eat.

A few easy things to do for the mental piece of mindful eating:

  • chew slowly and savor your food
  • put the fork down and notice if you are full
  • wait to go for seconds
  • notice how you feel after a meal, are you too full? tired? bloated? gassy?
  • if you notice you are anything other than light, content, revitalized then you might want to consider making some changes

A great place to start is my favorite cookbook, The Self-Healing Cookbook by Kristina Turner. She really helps you understand the moods of food in a easy way. Alicia Silverstone’s The Kind Diet also takes this into perspective.

Homemade Vegan Granola Bars

I have been reminded, quite persistently by some of my readers that I made a promise to post this recipe, yes over a year ago! So here it is, a chewy, amazingly filling treat. Granola bars are great, they travel and freeze well. This is a family favorite and you can make them as naughty or as nice as you want!

2 1/2 C old fashioned rolled oats

1 C Whole wheat pastry flour

1/2 tsp baking soda

2/3 c dried fruit (I prefer cranberries or raisins)

1/2 c chocolate chips or nuts (or both)

1/2 c dried unsweetened coconut (my favorite) or more fruit or nuts

1 c maple syrup

1/2 c peanut butter

1/4 c oil (I use avocado or sunflower)

2 ripe bananas

last nights batch came out perfect!

Preheat the oven to 350F.

Place dry ingredients into a large mixing bowl including fruit. Food process the wet ingredients and once smooth add to the dry ingredients and mix until combined well and no more loose flour shows. Press mixture firmly and evenly into a 9*13 inch pan that you have pre-sprayed with cooking spray.

Bake on 350F for 30-35 mins. Insert knife in to make sure it comes out clean.

Play around with other combinations, if you want it more of a dessert, you can substitute half the maple syrup for 1C brown sugar.

 

 

Winter Recipe: Orzo Vegetable Soup

Winter Orzo Vegetable Soup

I love to cook soup just about any time of year, but on a snowy, winter day where I am using up what is left in my pantry and fridge, I am excited when I get an amazing turn out that everyone in my family slurps up with enthusiasm. All healthy, nourishing ingredients. This one is husband and toddler approved!  Improvise and use what you have if you want!

Ingredients

1 medium onion chopped

4 carrots medium sliced in coins

4 stalks celery diced

1 tbsp olive oil

1 32oz can tomatoes (whole you can crush with a fork)

4 cups veggie stock

1 cup dry orzo

2-3 cups

2 cubes veggie boullian (optional)

fresh or dried herbs like basil & oregano

sea salt

black pepper

fresh garlic

Saute very lightly the onion, carrots and celery in the olive oil (around 3 mins) on medium heat. Add your can of tomatoes, juice and all, and use a fork to press them down a little. Add your veggie stock, boullian, water, and fresh herbs to taste (1-2 tsps of each if dry).  Lightly salt and pepper to taste. Simmer until veggies are tender and add in your orzo. Lid your pan, and simmer lightly for 20-30mins until pasta is cooked. Turn off heat and let sit until you are ready to enjoy. Makes a great lunchtime soup with sandwiches or with crusty bread. Eat after yoga, snowman building or warm hugs from your kids.

Friendship Cake

Vegan Cherry Almond Cake Recipe

In times of transition and need, we find our friends to be what holds us together. I picked up a new set of oracle cards by Lucy Cavendish called Magical Spell Cards, and the card I pulled in a time of great need was the Friendship Spell card. The card itself spoke truth on so many levels in such a simple way that I had to follow through with the suggested “spell” of action, which was to bake a cherry cake for my dearest friends, savor all of my friends’ qualities and nurture them with this action of baking for them. So thank you, friends…I may be making this cake again very soon!

Vegan Cherry Almond Cake

Ingredients

1 teaspoon finely grated lemon zest
3/4 cup sugar
2 cups unbleached all-purpose flour
1/4 cup almond meal
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup oat milk (or almond)
1/3 cup Earth Balance butter
1.5 teaspoon pure vanilla extract
1 tablespoon cider vinegar
1 1/2 cups pitted sweet cherries, frozen with juice from thawing

Add all dry ingredients together. Add dry ingredients to all the remaining ingredients except the cherries. Fold in cherries and juice gently, the mixture will be lumpy. Bake in a pre-heated 375 degree oven for about 45 minutes until cake testing knife or fork comes out clean. Sprinkle with powder sugar before serving. I used a 8” round cake pan for this. Eat with friends, drink with some tea or wine for added bliss.