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

Sweet Potato Chilli

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I don’t know whether this constitutes as chilli or a stew but either way it is one of the easiest, cheapest and most satisfying meals to eat when the cold weather comes around. I have been making this dish for about four years now and can basically do it with my eyes closed. It is such a staple in my household, it practically blends in with the fridge.  What is so great about any chilli or stew is that you can add just about anything and it will still taste pretty great so long as the spice is there. If you have vegetables or meat that are reaching their expiration date, you can throw them into the pot and extend their life for at least another week or two. Whats best is that this dish actually tastes better with age. Just like a homemade sauce, the flavours are more enhanced a day or two later and it can be enjoyed throughout the week.

I do not add meat to this chilli because it is already packed with enough protein from all of the beans, which makes it a great option for #meatlessmondays or for those trying to reduce their animal protein intake. And to be honest, you don’t really miss it. I normally make Zach a huge container to take to work to eat throughout the week. This kid loves his steak more than the average, and this chilli is one of his favourites!

Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans may decrease the risk of diabetes, heart disease, colorectal cancer, and can even help with weight management. Because they are rich in protein and carbohydrates you will be left feeling full and satisfied without any added fat. The sweet potato will give you lots of vitamin E and potassium. I even add a little turmeric to mine for added anti inflammatory benefits. Feel free to interchange the sweet potato with butternut squash (equally as delicious). Serve with a fresh salad for a complete meal or over some brown rice after a good cardio workout. My mom loves it over brown rice noodles or stuffed in a baked potato! Dee-lish. Bon appétit!
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Ingredients:

• 2 tbsp extra virgin olive oil
• 1 tbsp finely chopped garlic (about 3 cloves)
• 1 yellow onion finely chopped
• 1 tsp salt
• 1 tsp pepper
• 1 tsp turmeric
• 1 tsp chilli powder (you can add more if you like your chilli smokier)
• 1 tsp paprika
• 1 tbsp ground cumin
• about 1 lb chopped carrots (8-10 carrots, make sure they are bite sized!)
• 2 sweet potatoes chopped (can interchange with squash)
• 2 large cans of whole tomatoes (I buy San Marzano)
• 2 cups of cooked chickpeas (garbanzo beans)
• 1 cup cooked red kidney beans
• 1 cup cooked canellini beans
• 1 heaped tbsp of tomato paste
• 1 tbsp hot sauce (I use Frank’s Red Hot) *optional
• 2-3 drops stevia (optional)
• bunch of fresh cilantro (for garnish)

Directions:

1. In a huge stock pot heat olive oil over medium heat. Sautée onion until translucent about 3-4 minutes. Add garlic and spices. Sautée for another minute.
2. Add carrots and potatoes and cook for 5 minutes. If you find they are sticking to the pot, add more olive oil.
3. Add tomatoes and pierce using a wooden spoon. If you like tomato chunks, don’t break them down too much! Add tomato paste and hot sauce and bring to a light boil. Reduce heat to a low simmer uncovered and cook until you can pierce the potato and carrots easily with a fork (about 20-30 minutes).
4. Add your beans and allow to cook for another 10 minutes until the water from the tomatoes is mostly cooked down. If you are using canned beans, make sure to rinse them really well! Make sure to taste and adjust seasonings to your liking. If you like a sweet and spicy chilli, add a little bit of stevia!
5. Serve with fresh cilantro as a garnish!
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Glowing Goddess Juice

Photo 5-9-2014, 3 53 50 AM (HDR)
People comment a lot on my skin. What soap do you use? What routine do you follow? Do you put on cream morning and night? Are you wearing makeup? When it comes to skin, I do believe that genetics play a big part. If your mothers mothers mother has passed on that acne from generation to generation, fear not! My belief is that beautiful glowing skin comes from the inside out. What you put inside your body truly affects the way it looks on the outside. Think about that long night of drinking and late night binging on french fries, pizza etc.. Do you wake up looking your best? I think not…The best way to get your skin glowing after a rough night or even throughout a stressful, exhausting work-week is to nourish your skin with the most vitamins, antioxidants and minerals you can get. And I don’t mean topically. Drink, eat and sleep your way to the most vibrant, glowing and healthy skin you have ever seen! Plus, you’ll also help nourish your brain, bones and blood. Win-win!

If you’re not ready to cut out the junk, fresh pressed fruit and veggie juices are packed with essential vitamins and minerals. They are hydrating, full of anti aging properties and incredibly detoxifying. If you are really having a bad skin week and are feeling desperate for results, cutting out wheat and dairy for a week or two will most likely help you achieve some results. If all else fails sip on this green juice not only for your skin but to re-energize your entire body. It is my go-to drink when I am sick, feeling unenergized or simply need a health boost after a night of one too many vodkas.

Rich in vitamin A and C, kale, parsley, cucumber and carrots help moisturize and rebuild skin tissues. Many people make parsley tea or even apply it directly to their skin to help relieve chapped skin and insect bites. Rich in antioxidants, lemon juice and ginger help remove toxins and increase circulation. What’s best is that this juice is incredibly refreshing and delicious. Add a few ice cubes and get drinking!

If your looking to do even more, you can make an easy moisturizing green mask of mashed avocado and 1tbsp apple cider vinegar and spread onto your face and body. Leave on for a few minutes then wash off. Your skin will feel fresh and incredibly soft! Some people even use apple cider vinegar as a toner! For improved complexion, I love mixing fresh cucumber and lemon juice and applying it as a facial mask. Dark pigmentations and dull skin will look refreshed and glowing.
Photo 5-9-2014, 3 35 35 AMPhoto 5-9-2014, 3 44 08 AM

Serves 5-6

Ingredients:

• 1 bunch kale
• 1 bunch parsley
• 5 stalks celery
• 3-4 carrots
• 1 large cucumber
• 2 lemons
• 1-2 inch chunk of ginger
• 2 pears
• 1 green apple

Directions:

1. Directions will vary based on your juicer. I have to remove the peel on my lemons and ginger and remove the cores of the apple and pear. Some juicers you can leave it all! If you are using a blender, look out for some ingredients like kale and celery because they won’t blend as well as other fruits and veggies.
Photo 5-9-2014, 3 51 35 AM (HDR)