Miso Vegan Power Bowl

Photo 2015-03-27, 12 14 48 PM
Theres nothing like a mish-mash of different foods in one bowl. Often however, it is difficult for vegans to have a satisfying meal that is both gluten and animal product free. The key here is getting enough protein, that of course does not come from meat. So, is tofu the only option? Not really actually! Beans, seeds, nuts and even vegetables… yes veggies- can be an excellent source of protein. Leafy greens such as spinach for example, give this bowl an added 2 grams of protein. Broccoli also packs a great protein punch- feel free to add it or replace the spinach!

The sesame miso gives an amazing deep flavour. The addition of lime juice and zest give the perfect amount of acid and helps cut the richness. You will get a lot of sweet potatoes and brussels from this recipe, so you’ll be able to make these bowls throughout the week! You’ll just need to make enough of the other ingredients for the amount of people you are serving.

so..what nutritional value are you getting?

miso paste:

Fermentation allows for good for you gut bacteria to grow. Probiotics are great for a healthy gut.

sweet potatoes:

Super high in vitamin A which is essential for growth and development, and for the maintenance of the immune system and good vision.

black bean noodles:

packed with fiber and high amounts of protein.

sesame seeds:

good source of protein, fiber and vitamins!

sriracha:

boosts metabolism

brussels sprouts:

high in vitamin c which helps strengthen our immune system

avocado:

packed with those good for you fats (monounsaturated), which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.

cashews:

lots of protein and zinc which helps with vision and curing the common cold

I hope you love this asian inspired vegan power bowl. You will be packed with nutrients and feel fully satisfied without any animal products whatsover. Any meat lover will enjoy this one! Plus- you can serve the sweet potatoes as a side dish for any dish you like!

Photo 2015-03-27, 12 06 04 PMPhoto 2015-03-27, 12 17 45 PMPhoto 2015-03-25, 9 41 17 AMVegan Power BowlVegan Power Bowl

Miso Sweet Potato and Brussels Sprouts Ingredients:

(This recipe will give lots of sweet potatoes + brussels so you can make bowls throughout the week, serves 5-6)

• 2 medium sweet potatoes (cubed)
• 10-12 brussels sprouts (quartered)
• 1 tbsp sesame oil
• 1 tbsp gluten free tamari (I use the light variety)
• 1 tbsp gluten free miso (make sure it is not made from barley or wheat)
• 1 tbsp honey
• 2 tbsp rice wine vinegar
• 1 tbsp freshly grated ginger
• 1 tsp sriracha (optional)
• 2 tbsp freshly chopped cilantro
• the juice + zest of 1 lime

Vegan Bowl Ingredients (amounts given are per one bowl…so multiply by how many people you are serving!):

• 1/2 cup of black bean noodles (any beans or brown rice/buckwheat noodles will work great!)
• half an avocado
• 1/2 cup fresh spinach (kale, or bok choy would be delicious too!)
• shredded carrots
• small handful of roasted cashews
• 1 tbsp green onion
• 1 tbsp toasted sesame seeds
• 1 tsp cilantro (optional, for serving)
• lime wedges (for serving)
• sriracha (optional, for serving)

Directions:

1. Preheat oven to 375 degrees F.
2. Place chopped sweet potato and brussels sprouts on a baking sheet or roasting pan.
3. In a small bowl, whisk sesame oil, tamarin, miso, honey, rice wine vinegar, ginger and sriracha. Pour over the brussels and sweet potatoes and mix until well coated.
4. Roast in the oven for 45-60 minutes or until potatoes are cookies through and golden. Cook longer for super crispy brussels!
5. While the potatoes are cooking, prepare your bowl ingredients. Cook the black bean noodles, chop your green onions, toast your cashews (if not pre roasted), shred your carrots and cut your limes.
5. Remove potatoes from the oven, toss in the juice of one lime + zest and sprinkle with cilantro. Set aside.
6. Arrange your bowl- start by adding about 1/2 cup of noodles at the bottom. Then add your ingredients in piles around the bowl. Sprinkle with green onions, cilantro, sesame seeds and finish with more sriracha and lime juice if you desire! YUM!
Vegan Power Bowl
Miso Vegan Power Bowl

Gluten Free Holiday Biscotti

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Holidays always remind me of ‘Mandel Bread’ (or is it mandelbrodt?) the Jewish version of Italian Biscotti. Biscotti actually means twice baked, which gives it that amazing crunchy texture. My grandmother makes THE best mandel bread, always packed with lots of chocolate chips, nuts and of course SUGAR!!! I wanted to make a cookie that will not only look amazing on your Thanksgiving or Christmas table, but will also be a nutritious snack to have with your afternoon tea, or morning coffee.

I know how hard it can be to make food that meets the dietary needs of all your guests, especially when it comes to desserts. If you only have one guest who stays away from gluten and another that can’t eat dairy it can be a nuisance and an expense to provide cakes or pies just for them! You also won’t come off as the best hostess if you don’t provide them with anything at all! So what to do? Making gluten/dairy free desserts on your own will save you lots of money and maybe get you to even make some dietary changes of your own. These cookies are a treat both allergy sufferers and non allergy sufferers can equally enjoy!

Whats great about these biscotti, is that they aren’t SUPER sweet. At first, I thought I would change the recipe to provide more sweetness, but with the dried cranberry and dark chocolate you don’t really need much more. They are packed with slow burning carbohydrates from the oat flour and lots of vitamin e, protein and healthy fats from the almond flour. I also used coconut sugar which is mild in flavour and has a low glycemic index to keep those blood sugar levels stable. You even get some antioxidants from that dark chocolate 😉 Happy Holidays everyone!

Ps. I have been nominated for a Notable Award which recognizes young professionals in Canada. Clean Eating Goddess has been nominated for best blog! If you have enjoyed reading my blog or following me on instagram, facebook or twitter please take a second to vote for me 🙂 I am truly humbled and honoured. Thank you for your continued support, YOU are my inspiration. You can vote by clicking here! You can vote once a day! Now for the recipe…
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Ingredients:

• 1 cup almond flour (aka meal, ground almonds)
• 1 cup oat flour
• 1 tbsp arrowroot starch (corn or potato starch would work too)
• 1/2 cup coconut sugar (add 1/4 cup more if you like a sweeter biscotti)
• 3/4 tsp baking soda
• 1/2 tsp salt
• 3 large eggs
• 2 tsp pure vanilla extract
• 1 tbsp coconut oil
• 1/2 cup dried cranberries or tart cherries
• 1/2 cup dark chocolate chips (I use 70% cacao chips)
• 1/2 cup pistachios, toasted, roughly chopped pistachios

Directions:

1. Preheat oven to 350°. Line a large cookie sheet with parchment paper and grease. Whisk almond flour, oat flour, arrowroot starch, baking soda, and salt in a bowl; set aside.
2. Using an electric mixer, beat coconut sugar and eggs until pale yellow and thick, about 2 to 3 minutes. Mix in melted coconut oil and vanilla.
3. With mixer on low speed, beat in flour mixture until just until blended.
4. With a spoon or spatula, mix in dark chocolate chips, cranberries and pistachios.
5.Divide dough in half and turn out onto your parchment lined baking sheet. Wet your fingers and shape each portion into a 10”-long log and flatten each into a 1”-wide strip. Bake until lightly browned, about 25 minutes.
6.Transfer to a wire rack and let cool for 10 minutes. While they are cooling, reduce oven heat to 325°.
7. Transfer strips to a cutting board. Using a serrated knife, cut each strip diagonally into 1/2”-thick slices. Place slices, cut sides down, on baking sheet. Bake for 10 minutes.
8. Turn cookies over and bake 10 minutes longer (cookies will be slightly soft in the center but will harden as they cool). Transfer biscotti to wire racks and let cool.
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