ROASTED VEGETABLE MISO SOUP + SOBA NOODLES

Soups really have been a big part of my winter meals, although I've been really loving a few new vegetables bowls that I'll be sharing soon! They're so easy to throw together and will last me a good day or two. This soup happened to come about as a combination of ingredients I've never had together. It was something I threw together on a whim. I shared my first attempt here (this one looks better) and thought it was ultimately good enough to make it to the recipe collection. So here it is! It fits my criteria for being simple to pull together, has versatility and is fairly well-balanced. Now, I know that roasting vegetables and serving them in soup is not really typical but I'll be darned if it didn't taste great and make my life simple. I gently roasted them just until softened, about 20 - 25 minutes. It helps to cook your vegetables faster if they're chopped on the smaller side. You don't have to use all the vegetables I have here either, maybe just 3 of the 4 opting between the broccoli or brussels sprouts. I wasn't sure what direction I was going to go in, using the broccoli or brussels sprouts and decided to just add them both using 4 vegetables. Suits me perfectly! The miso broth is super simple. I'm in love with red miso at the moment (it's robust & flavorful) but you can use your favorite. You may even like to add a tablespoon or so of tahini to the broth for something different. Making the miso broth as suggested with keep the integrity (health benefits) of the miso paste at it's highest. The soba noodles are easy too and cook pretty much the same as any other noodle. Add some freshness to the soup with sliced scallions, a few greens and cilantro if you have it on hand. A dash (or two) of sriracha isn't a bad idea either! And if you feel the need for some added protien, add a serving of cubed organic tofu (firm or extra firm). If you have a few veggies left over, save and serve them with a grain like rice or quinoa and a protein like lentil or beans (or make more soup!). Enjoy this soup....it's filling, flavorful and easy. Win, win, win!

ROASTED VEGETABLE MISO SOUP + SOBA NOODLES

Ingredients

• 1 purple sweet potato (or any color), peeled and cubed 
• 2 carrots, sliced
• handful brussels sprouts, quartered
• handful broccoli florets
• drizzle of sesame, olive or grapeseed oil
• 1 package 100% soba noodles
• 5-6 tablespoons miso (I used red, use your favorite)
• 4 cups water

garnish

• 2 scallions, sliced
• toasted sesame seeds (raw black and/or white are great too)
• handful of shoots, sprouts or greens and/or cilantro

Preheat oven to 400 degrees F.

Prepare vegetables and place on a large rimmed baking sheet that's lightly greased or lined with a silpat or parchment paper. Add a drizzle of oil and toss well. Add a sprinkle of salt over top. Place sheet on the middle rack and cook for 20-30 minutes stirring every 10 minutes, vegetables are done when just fork tender.

Cook your soba noodles according to the package directions. Be sure to use a large pot filled just under half way when cooking soba noodles. Once the noodles have come to a boil, the water tends to foam up quickly and overflow (ugg, I've learned from experience). Pay attention and reduce the heat as needed to prevent the water from boiling over while keeping the water at a gentle rolling boil.

For the miso broth, heat your water until nicely warmed, but not boiling, in a small pan or use the pot the noodles were cooked in. Remove from heat, add miso and mix until miso is dissolved. For me, I fill my 4 cup measuring cup using my hot water dispenser, add the miso and mix (works great for me!). 

Add noodles and vegetables to your serving bowl, top with broth and add a few of the garnishes. Some other optional garnishes would be a dash or two of sriracha or red pepper flakes.

Serves 2-3.

Notes:

Try adding a tablespoon or so of tahini to the broth for something different.

No need to use all these vegetables, three is enough. You may opt to use either the brussels sprouts or broccoli. My Vegetarian Flavor Bible didn't suggest that broccoli was a match for miso, but I liked it and it's available all year long. You can also try using butternut or kabocha squash in place or along with the sweet potato. I used butternut squash in my first attempt and it was delicous!

The smaller you cube your vegetables the quicker they cook. 

Add a serving of cubed organic tofu (firm or exta firm) for added protein.

For the noodles, it's 4 servings per package but I can easily eat half a package myself which is why I suggest this serves 2-3.

CREAMY BROCCOLI + RED LENTIL SOUP

I had a bunch of broccoli that needed to be used up and thought this would be a perfect time to add a broccoli soup to the recipe collection. Seeing that my last soup, Butternut Squash + Red Lentil Soup, was so good with the addition of lentils, I decided to add them to this soup as well. Lentils add bulk, heartiness and boost the nutritional profile by adding protein and good carbohydrates. They cook fast too so you can pull this recipe together in about 40 minutes from start to finish. It's also a one-pot meal which I love (less dishes is always a plus)! I was inspired by both these recipes from 101 Cookbooks and Green Kitchen Stories. Both simple and delicious! I especially love the Savory Corn Biscuit recipe included in the GK Stories recipe, which I had a chance to make. I made half a batch and used different shapes, a flower and a circle. Because I didn't have the non-dairy yogurt on hand, I subbed unsweetened almond milk. They were still delicious without the yogurt, so easy to make and a perfect accompaniment to the soup! 

On a side note... 

Time is flying and the holidays are almost here. If you haven't finished your holiday menus, take a peek at my Vegan Thanksgiving & Christmas Recipe ideas on pinterest and follow along if you like. During mid-October through December of every year you'll find this link at the top of every page. All handpicked and include a note about the recipe or suggestions when needed. Check the board often, it will continue to grow as I find new recipes. Happy holidays and happy pinning! :)

I also updated a couple soup recipes over the last week or so. If you need some more soup inspiration take a look at these: Roasted Fennel & Potato Soup, Roasted Butternut Squash Soup, Parsnip & Split Pea Soup: Slow Cooker or Stove Top and this Curry Lentil & Greens Soup. Each one is delicious...check em out!

We know broccoli is a nutrient dense vegetable. Rich in fiber, vitamin k & C and folate, its deep color holds many health benefits. I often eat it simply steamed with a dollop of hummus and a little sambal oelek. Once mixed, the combination is creamy, slightly spicy and delicious! Having it here in a soup is a nice change up, especially with soup season under way.

I love red lentils and their ability to blend easily in pureed soups. They add fiber, protein and cook up very light as to not alter the color of the soup as much as if using green/brown lentils. I would suggest sourcing and keeping red lentils in your pantry at all times. They are reasonable at about $2 to $3 a pound and will make dishes more nutrient dense when added. 

CREAMY BROCCOLI + RED LENTIL SOUP

Ingredients

• 1 tablespoon coconut, grapeseed or olive oil or 3 Tbsps water for water saute
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 cup red lentils
• 2 - 3 large heads broccoli, cut into florets (stalks chopped ok too)
• 6 - 7 cups water or vegetable broth (or combo)
• 1 can coconut milk, optional
• mineral salt, to taste

to serve

• mustard seeds, crushed (I used black)
• 1 - 2 scallions, sliced
• slivered almonds

In a large dutch oven or stock pot, heat oil/water over medium heat, add onion and cook until translucent, about 5 minutes. Add garlic and red pepper flakes, cook another minute or until fragrant. Add lentils, broccoli, broth/water and optional coconut milk. Turn heat to high and bring to a boil, using the back of a fork or spoon press the broccoli down as much as you can to cover with liquids. Cover pot with lid, reduce heat to low and simmer for 15 - 20 minutes. Soup is done when lentils are tender. Taste soup, add salt as needed. Using an immersion blender puree until desired consistency. Or once cooled a few minutes, use a food processor/blender to puree (this method may take two batches to complete).

Serve in individual bowls topped with mustard seeds, scallions and almonds. Pairs great with crusty bread or biscuits of choice. If you have one on hand, a squeeze of lemon will add some brightness. 

Notes: 

If using pre-cut packaged broccoli, use about 1 1/2 - 2 pounds or 8 - 10 cups.

You may feel there is not enough water, and most likely all the broccoli won't be covered by the liquids at first. As it cooks it will soften and sink down, and any that doesn't will steam and become soft. If you like you can push the broccoli down half way through cooking. If adding a while can of coconut milk, start with the lower amount of liquids adding more as needed.

If you don't use veggie broth or have run out of an onion and/or garlic. Try adding 1 teaspoon each of garlic and/or onion powder.

I recommend sticking with red lentils but you can use green/brown lentils if needed. Cook same as above but simmer for 30 - 35 minutes, or until lentils are tender. Your soup may look a bit muddy but flavor will be good.

Use full-fat or light coconut milk. If you'd prefer, use up to 1 cup or so of unsweetened almond milk. 

ROASTED NOURISH BOWL

Life has been very slow lately. I think it must be this time of year and changing season that has slowed me down. I'm not complaining, in fact I quite like it. It's given me a chance to really practice my yoga, spend time with my kids and bake a lot of loafs of bread, mainly these pumpkin and banana breads. I'm obsessed with them at the moment and they've both been amazing recipes, even when making new alterations that I've also added to the notes. Winter hasn't set in yet but I'm prepared for when it does. Between easy vegetable bowls, like the one I'm sharing here which can work for lunch or dinner, and my breads, that I eat in the morning and as a snack or dessert, I'm ready for the cooler months to come. And if you're anything like me...you'll appreciate the simplicity and beauty of this roasted nourish bowl. Late last spring I shared this Everyday Nourish Bowl which is full of fresh vegetables. I thought it'd be a good idea to have a roasted version here too so you can get an idea of, and be tempted by, all the goodness it has to offer. Even in the cooler months, the freshness of the everyday nourish bowl would be great. But really the roasted version is so delicious and perfect for the cooler months. Enjoy every bite...be warm and nourished!

Simply chop your veggies, add them and your beans to a roasting pan, toss in a little oil (or not), add a little salt & pepper and roast. Once done your vegetables should be nice and browned on the edges and fork tender. Feel free to use more or less of the vegetables I have listed. If you can't get them all in that's ok, a various few of the veggies called for will be enough. You can also change up the beans if you like, maybe use another white bean like cannellini or great northern. Other beans have slightly more protein and fiber than chickpeas so if you're looking to get the most protein I'd suggest changing them up. 

Makes a perfect complete meal once you add a grain like quinoa and some fresh spinach. A nice big dollop of hummus and you're all set for a hearty, nutrient dense meal. So much to love about bountiful nourish bowls!

ROASTED NOURISH BOWL

Ingredients

• olive, grapeseed or coconut oil, 1 - 2 tablespoons
• 1 large sweet potato, cut into 3/4" cubes
• 2 large carrots, sliced
• 1 1/2 cups brussles sprouts, halved or quartered
• 1 1/2 cups broccoli florets
• 1/2 large red onion, sliced
• 6 serrano chilis, sliced in half and de-seeded 
• 1 1/2 cups cooked chickpeas or 1 can (15oz) drained and rinsed
• 1 - 2 lemons, cut into six pieces
• mineral salt & fresh cracked pepper, to taste

To serve

• 1 1/2 cups cooked quinoa
• 5 oz. spinach
• 1 - 2 avocados
• big dollop of hummus
• red pepper flakes, to garnish
• hemp hearts, to garnish

Preheat oven to 400 degrees F.

Prepare vegetables: remove any unsightly spots on the sweet potato skins before cubing, peel the carrots if needed and half or quarter the brussels sprouts depending on the size.

Place vegetables, chickpeas and lemon in a large roasting pan or rimmed baking sheet. Toss with oil and sprinkle with salt & pepper to taste. Roast for 40 - 45 minutes, stirring half way through. Vegetables should be slightly browned on the edges and fork tender. Remove from oven and let cool a few minutes. If you have a favorite herb or herb blend, you may consider adding a dash or two before roasting.

In individual bowls, serve vegetables with 1/2 cup quinoa, handful of spinach, sliced avocado and a nice dollop of hummus. Top with a sprinkle of red pepper flakes, hemp hearts a squeeze of roasted lemons.

Serves 6.

Notes: 

Vegetables can vary in quantity. Add or subtract to your liking.

Serrano peppers are optional. I personally love the heat they give and they are wonderful roasted! You can sub 3 jalapeno peppers as well.

If you don't have hummus on hand or want to vary it up, try using these dressings and sauces instead: Lemon-Tahini Dressing, Sriracha Cashew Sauce, tahini based Dynamite Sauce or Creamy Tahini Hippie Sauce, For a non-creamy dressing, try this Shallot Vinaigrette.

Cooking quinoa: I had a comment about cooking quinoa so here is my recipe for perfect quinoa.

In a medium size pot, bring 1 3/4 cup water + 1 cup quinoa to a boil, cover, reduce heat to low and simmer for 15 minutes. Once done, turn off heat, remove cover, fluff with fork and let set 10 - 15 minutes.

Perfect quinoa every time! Makes about 3 cups. Feel free to add a little seasoning to the quinoa before cooking like garlic powder, thyme, garlic salt, mineral salt, lemon pepper, everyday seasoning, etc. Or simply season once done. This will give you more than called for in the recipe...leftovers can be served chilled or warmed with your favorite vegetables or fruits.

BLACK BEAN, BROCCOLI & AVOCADO SALAD + CUMIN LIME TAHINI DRESSING

Hello September! The weather here is still in the upper 90's so I have another salad to share with you. Not much cooking going on here. I've been opting for throw together salads that meet my needs and keep me coming back for more. The inspiration for this salad came about by a recent visit to El Pollo Loco, a local fast food chain. I'm the only vegan in the house and can usually find suitable meals for myself when dining out. Fast food is a little more difficult than sit down dining but I can rework a menu item most of the time. In this case, I ordered their Avocado Salad, omitting the cheese and replacing the chicken with extra black beans (it already came with some). Instead of using their dairy based creamy cilantro dressing, I ordered a couple extra sides of pico de gallo and had myself a great meal. I enjoyed it enough that I wanted to recreate it at home using a creamy cumin lime tahini dressing and it's really quite wonderful! I love the tender steamed broccoli and the creaminess the avocado adds along with the cool crisp romaine lettuce. Black beans complete the salad adding a nice dose of protein. I used my beans at room temperature but you can heat them if you prefer. The salad is easy to throw together and is full of great flavor and texture. A great lunch or dinner salad that's nutrient dense and will fill you up perfectly!

Need a salad inspiration, this is it!

BLACK BEAN, BROCCOLI & AVOCADO SALAD + CUMIN LIME TAHINI DRESSING

Ingredients

• 2 romaine hearts, chopped
• 1 can (15oz.) black beans, drained and rinsed
• 1 1/4 cup broccoli florets, steamed
• 1 avocado, sliced
• 1/3 cup pico de gallo
• cilantro sprigs
• 1 jalapeno or serrano chili, sliced and most seeds removed

Dressing

• 3 heaping tablespoons tahini
• 1/3 cup water
• juice of 1 lime
• 1/8 teaspoon cumin 
• pinch of salt
• 2 teaspoons finely chopped cilantro

In a small bowl, combine the dressing ingredients, except for the cilantro. Use a tad more water as needed to thin. If dressing is too thin, add more tahini. Once blended to your liking, taste for flavor, stir in cilantro and set aside.

Steam your broccoli just until al dente and bright green using a bamboo steamer, double broiler or preferred method.

Add romaine to your serving dishes, top with black beans, broccoli, avocado, pico de gallo, a few sprigs cilantro and slices of chili peppers. Top with dressing and enjoy!

Serves 2.

Notes:

This is a great place to add a sprinkle of seeds. Try using pepito's (pumpkin seeds), sunflower seeds or hemp hearts.

If you don't have tahini on hand, try using extra pico de gallo and a squeeze of lime. I find it works great! You may even opt to use a dollop of hummus.

Use spinach or any leafy green of choice.

RED HOT MISO NOODLE BOWL

Lately, I've been completely loving steamed vegetables with chili paste as my sole seasoning. Usually I'll add some sort of noodle and tofu to really make it hearty. I wanted to do something a little different and decided to add a spicy miso broth to the mix. Well, the result was super! I love a good miso broth and a spicy one is even better for me, but of course the spice can be an option for you. I know not everyone is as fond of spicy as I am but if you love some added heat you'll find this miso noodle bowl to be right up your alley. It's fairly quick to pull together and should be ready for your dinner table, couch or wherever you eat within 30 minutes. It's a versatile recipe allowing you to use items you may have on hand or can find fairly easily. The miso and chili paste may be the only ingredient that some, in certain parts, may have trouble with. Alas, there is the internet to fill that gap. You'll be able to use these items in more recipes than just here, so I encourage you to source them and start enjoying their flavors and benefits.

I used mung bean threads here, aka glass or cellophane noodles. They come in these cute little nest bundles. This is my first time experimenting with mung bean noodles. I love the thinness and light texture they have once softened. They're easy to prepare, needing only to be soaked in warm water for about 15 - 20 minutes. I started these after prepping my vegetables and they were ready when everything was done.  Feel free to use any noodle you prefer or is available to you. Soba, rice, ramen and udon noodles would all be great here. If you're gluten intolerant, stick with the bean thread, 100% soba and rice noodles. You can find out about more gluten free noodles in this article from The Kitchn: 11 Gluten Free Asian Noodles. Most of these noodles can be found in the Asian section of your grocery store, and all can be found in your local Asian grocery store or purchased online. 

I used a red miso, but you can use your favorite miso. Even a combination of two different miso's would be great...ie, red and white miso. The red miso is a bit more robust in flavor and slightly saltier than the mellow white miso I generally use. I enjoyed the stronger flavor here, especially with the addition of the chili paste which is pronounced as well. The miso soup is fantanstic on it's own, maybe adding some cubed tofu, sliced scallions and wakame for simplicity. I usually use Miso Master but found this brand at the Asian store while buying the bean threads and thought I'd give it a try. I was pleased all around. Find out more about the different types of Miso in this article from Bon Appetit: Know your Miso

For the heat in this recipe I've used this chili paste from Huy Fong. It's on my favorites list right now. You can also sub in sriracha if you prefer. If you're not a fan of too much spice, start with a smaller amount than listed and work your way up at serving time. You can also use 1 - 2 teaspoons red pepper flakes in place of the chili paste.

Your vegetable choices can be anything you like. I happen to have all of this on hand and threw in a little of everything. My favorite was the sugar snap peas. They gave a perfect sweet contrast to the spicy! I would highly recommend adding those in if you have them available. Play around with different vegetables using asparagus, baby corn, wild mushrooms, bell peppers, bamboo shoots, etc...any combination that suits your taste.

RED HOT MISO NOODLE BOWL

Ingredients (serves 2)

• bean thread noodles, 2 nests or 4 oz. (or noodles of choice)
• 1 - 2 bok choy
• 2 carrots, peeled and sliced thin
• 6 mushrooms, sliced
• 1/2 cup broccoli
• handful sugar snap peas
• 4 oz. cubed organic firm tofu
• 4 cups water, vegan dashi or vegetable broth
• 3 - 4  tablespoons miso
• 1 tablespoon chili paste or sriracha
• 1 teaspoon grated ginger, optional
• 1 - 2 scallions, sliced thin, to garnish
• small bunch cilantro, to garnish
• toasted sesame seeds, to garnish

Prepare your vegetables, set aside.

If using bean threads. In small saucepan, heat enough water to cover bean threads, remove from heat, let sit 15 - 20 minutes, or until nicely softened. In hind site: You could heat water, place one nest of bean threads in your serving bowl, pour enough water to almost cover the bean threads and let set for 15 - 20 minutes. Gently tilt to drain dish of the water before adding vegetables and broth. If using other noodles, cook according to package directions, drain and set aside.

Next, steam your vegetables and tofu. I used a bamboo steamer here along with the wok but you can use any pot you like. Fill wok/pot 1/3 of the way with water. Heat water over high heat, place bamboo steamer over top, add steamer lid and steam until al dente, about 4 - 5 minutes. Remove steamer, keep lid on and set aside. Empty wok/pot of water.

In same wok/pot, place 4 cups water and heat over high heat until nicely warmed (do not boil). Turn heat to low, add miso, chili paste and ginger, mix well dissolving any clumps of miso. Remove from heat.

In each serving dish, place one nest of noodles, half of the vegetables & tofu and fill with spicy miso broth. Top with cilantro sprigs, scallions and toasted sesame seeds. Add more chili paste or sriracha to taste.

Notes:

Use a vegan dashi or light vegetable broth in place of water for more flavor. Or use part water and part dashi/vegetable broth.

Use your favorite miso paste.

Change up the vegetables. Try using asparagus, baby corn, spinach, bell peppers, bamboo shoots, wild mushrooms, etc...mixing and matching to suit your taste.

Change up the noodles using ramen, soba, rice or udon. For gluten free, use 100% soba, rice or bean thread noodles.

Use 1 - 2 teaspoons or red pepper flakes in place of chili paste if needed.

Enjoy!

Roasted Vegetables + Chickpeas with Lemon-Cannellini Sauce

This recipe is adapted from one of the very first vegan meals I used to make on a regular basis when starting my new lifestyle. This was before I started blogging and then was off trying everything else I could. Nice to come back to this recipe once again. I have only slightly changed it from the original by adding chickpeas for boost of protein and texture, as well as mixing up the veggies a bit. The original recipe can be found here on One Green Planet by its author Robin Robertson. I love this recipe because of the versatility and ease. The vegetables can be pretty much anything you like. Use red or Yukon gold potatoes in place the sweet potato, just be sure to use about 2 cups worth. You can add, or sub in, butternut squash, pumpkin or any other winter squash you might like. You may like to add earthiness by using cubed beets. Try cauliflower florets in place of broccoli. Really anything goes here. As for the sauce, I find it's not something to write home about on its own but that changes once added like gravy to the top of your vegetables and grain, all the flavors come together and you'll be in comfort food heaven! This recipe is easy to pull together and makes for a great hearty meal in these cooler months. It's full of protein and fiber, is low in fat and has plenty of essential nutrients needed to maintain a healthy plant based diet! 

Clean, vibrant, healthy and satisfying!

By all means load your plate with two to three times the vegetables you see here. Enjoy freely!

Roasted Vegetables + Chickpeas with Lemon-Cannellini Sauce

Ingredients (serves 4-6)

• 1 large sweet potato, cut into 1 inch cubes
• 2 cups broccoli florets
• 2 large carrots, sliced
• 2 cups brussels sprouts, halved lengthwise
• 1 onion, sliced (use your favorite onion or what you have on hand)
• 1 can (15 oz.) garbanzo beans (chickpeas), drained  and rinsed
• 1 tablespoon olive oil
• mineral salt & fresh cracked pepper or lemon-pepper, to taste
• 2 -3 cups cooked quinoa or grain of choice (about 1/2 cup per person)

Sauce

• 2 cans (15 oz.) cannellini beans, drained and rinsed
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder
• 3/4 - 1 cup vegetable broth (start low and add as needed)
• juice of 1 good size lemon
• generous pinch of red pepper flakes
• mineral salt, to taste
• 1 tablespoon fresh chopped basil, thyme, parsley, chives, sage, tarragon 

Preheat oven to 425 degrees F.

Line roasting pan/baking dish with silpat, parchment paper or grease lightly with neutral oil. Add vegetables to roasting pan and toss to coat with olive oil. Arrange vegetables in a single layer (as much as possible), sprinkle with salt and pepper to taste. Roast vegetables until tender and lightly browned, about 45 minutes, mixing once halfway through.

Start your grain of choice while vegetables are cooking. Quinoa will take about 30 minutes.

Prepare your sauce by placing all the ingredients into your food processor/blender, except for the herbs, and process until smooth. Add extra broth as needed to thin. Add in herbs and pulse once or twice. Place sauce in a small saucepan and heat over low heat, uncovered, until warm, stirring occasionally.

Serve vegetables over grain of choice with a nice helping of sauce over top. Serve warm.

Serves 4 generously.

Store leftovers in refrigerator for up to a week. Leftovers are just as delicious!

Enjoy!

Soba Noodles with Tofu, Broccoli & Carrots

“To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals.”  ~Buddha

I've always been hardwired for the healthy lifestyle. I know it's difficult for some to follow this path as they shine in other ways. It's just always been natural for me to gravitate in this direction. Don't get me wrong though, I've eaten my share of  fast foods in my lifetime and still indulge in french fries, potato chips and various other not so healthy choices from time to time. It's just simply that I truly enjoy the good clean foods, the way they taste and the way they make me feel. But I also want to point out that even some healthy foods if over indulged in on a regular basis can cause problems. So as the old saying goes... moderation is key. It is my hope that you all find the recipes within this site to keep you inspired and eating good clean foods for the most part!

A healthy lifestyle also includes keeping your stress levels down. That is something I've worked on throughout my life. My life my seem a bit dull to most, but it suits me very well at this point in time. I choose to keep my stress levels to a minimum. With mistakes I've made in the past, I do my best to leave them there and pick up the pieces as best I can while moving forward. I have personally experienced what stress can do to the body, and it can be devastating!  I now pick and choose carefully what I let into my life, letting go of the unnecessary baggage. I like the quote by Jonatan Martensson...

"Feelings are much like waves, you can't stop them from coming but we can choose which ones to surf"...

I am much wiser with this perspective! We are only human and can only do so much...but what we can do is pay attention to the foods we eat and the thoughts we indulge in. And get plenty of rest in between!

So today I share with you this lovely soba noodle dish with tofu and vegetables. Tofu is one of those plant based foods that should be eaten in moderation. It is not something that you want to eat on a daily basis. And if you do, keep it in very small portions. But for this dish we are going to enjoy a good dose of this marinated tofu. I find this meal to fulfill many senses. The basil and mint work together well here. Sometimes you get a bite of mint, another time a bite of basil and every now and then you'll get the flavor sensation of both. But by all means use one or the other if you only can find one. The marinade is so good and will make the plain tasting tofu come to life. Paired all together with the soba noodles and sautéed vegetables and this is completely healthy, satisfying and stress free meal. 

Soba Noodles with Tofu, Broccoli & Carrots

Ingredients (serves 3)

• soba noodles (about 8 oz)
• 10 oz. extra firm tofu (I used Wildwood), cubed or sliced
• handful broccoli florets
• 2 carrots, sliced diagonally
• 2 scallions, green and white parts, thinly sliced
• small handful mint leaves
• small handful basil leaves
• 1 tablespoon sesame oil, for sauteing
• white & black sesame seeds for garnish, optional
• a few fresh basil & mint leaves for garnish, optional

marinade

• 1/4 cup tamari, soy sauce or bragg's aminos
• 2 tablespoons rice wine vinegar
• 2 tablespoons pure maple syrup
• 1 tablespoon sesame oil
• 2 garlic cloves, minced
• 1 inch knob ginger, grated or minced
• 1 tablespoon red pepper flakes, or to taste
• a dash or two of sriracha, optional

In a medium size shallow dish, combine the ingredients of the marinade.

Next prepare your tofu. Let me start by saying that I don't drain my tofu when I use extra firm but if you feel that yours is holding a lot of water, you may like to press your tofu between the ends of a double folded dish towel. Either use the palms of your hands or lay on a hard flat surface and set a heavy book on top for a few minutes. Slice or cube your tofu, however you like best. Place tofu in the marinade and let set for at least 20 minutes, flipping every so often. The tofu is meant to be served at room temp straight from the marinade. Feel free to warm the tofu by adding it to the skillet while sauteing the veggies.

In a medium size pot filled 2/3 of the way with water (or salted water if you wish), bring water to a boil, add desired amount of soba noodles, lower heat to medium high and cook noodles, uncovered, for 4 minutes. When done drain, rinse and set aside.

In a medium size pan/skillet, heat sesame oil over medium heat, add the carrots and broccoli (and tofu if you would like it warmed), cook for about 3 minutes. Carefully add in a large spoonful tablespoon of the marinade along with the mint and basil and cook for another 2 - 3 minutes. I prefer my vegetables to be al dente and will remove from heat as soon as they brighten in color. Feel free to cook a little longer if you wish.

Serve soba noodles in individual dishes with marinated tofu, sauteed carrots, broccoli and herbs. Top with marinade, scallions, sesame seeds and additional fresh herbs.

This can be served warm or cooled. I ate this after taking the photos, it was on the cool side but still absolutely delicious!

Enjoy!

Roasted Buddha Bowl + Creamy Lemon Hippie Sauce

What I have to share with you today is my take on the Roasted Buddha Bowl from Oh She Glow's. It is my kind of meal...simple, flavorful and easy! I added some radishes to my mix. Once roasted, they become sweet and tender. If you've never grilled or roasted radishes, I highly recommend adding that to your list of must tries. I also made my own sauce for this recipe. I've been having lots of cashew based sauces lately and decided to mix it up with a lemon white bean sauce. It came out wonderful and pairs really well with the quinoa and vegetables. I would consider it more of a hummus that has been thinned out a bit. I think you'll love it. So we have another nutrient dense meal that tastes great, is filling and easy to make. Be sure to pick up some radishes and give this bowl a try...you may find that you will make it again and again. I have. :)

Before we begin, let's go over a little bit about what a Buddha bowl is. Personally, this is my first experience with it, although I have made it many times before, I just didn't know it. Buddha bowls can be whatever you want them to be...they typically include a grain, protein, sauce and vegetables. But you can add anything your kitchen holds and/or your heart desires. Usually you will find the vegetables to be sautéed or steamed. I really love roasted vegetables so this Buddha bowl is perfect for me. I think sweet potatoes would be great in this too. You can keep your Buddha bowl simple or go all out adding all kinds of colorful ingredients. Chances are you've already had many Buddha bowls too! 

Now let's be full of gratitude for all that is and dine in peace...

Prepare your vegetables and roast.



Quinoa, my favorite grain of all time...to date that is! It's full of protein, fiber and is just an amazing grain with its versatility. My favorite is mixing white and tri-color quinoa together. It breaks up the solidness of the white quinoa and the too clutseriness of the tri-color, and it always photographs the best for me adding just the right texture. It's perfect for this Buddha bowl and can cook while the vegetables are roasting.

Roasted Buddha Bowl

Ingredients (serves 3 generously)

• 1 broccoli head, cut into florets
• 1 cauliflower head, cut into florets
• large handful radishes, halved (or quartered depending on the size)
• 1 1/2 cups cooked chickpeas (garbanzo beans) or 1 can (15 oz.), drained and rinsed
• 1 - 2 tablespoons olive oil or sesame oil
• generous sprinkle of garlic powder
• pinch or two of salt
• 1 cup quinoa, (rinse if you pref) 
• 1 1/2 cups water
• chopped parsley, to garnish

Creamy Lemon Hippie Sauce

• 1 can (15 oz) cannellini beans or chickpeas (garbanzo beans), drained and rinsed or 1 1/2 cups fresh cooked
• 2 tablespoons tahini
• 2 tablespoons extra virgin olive oil
• 2 tablespoons nutritional yeast, optional
• 1 large garlic clove
• juice of 1 large lemon
• mineral salt, to taste
• 2 - 4 tablespoons water for thinning 

Preheat oven to 400 degrees.

In a large bowl, combine broccoli, cauliflower and radishes, drizzle with oil, garlic powder and salt, mix well to coat. Place mixture on rimmed cookie sheet or roasting pan. Cook for 35 -45 minutes, stirring once in between.

While vegetables are roasting, in a medium pot add quinoa and 1 1/2 cup water. Sprinkle in a dash or two of garlic powder and mineral salt. Bring to a boil, cover, reduce heat and simmer for 15 minutes. Remove from heat, uncover and let rest for 10 minutes. Fluff with fork.

Next, prepare your sauce by placing all the ingredients in food processor/blender, except the water, and blend until creamy smooth. Add water 1 tablespoon at a time until desired consistency. You may also like to add more lemon in place of water for a really zesty lemon sauce. Taste for flavor adding extra garlic or salt if needed.

Serve vegetables on top of quinoa, add a generous amount of sauce on top...don't be shy with the sauce, it's so good and healthy. Add some freshly chopped parsley and cracked pepper or lemon pepper if you like. A Buddha bowl fit for a king or queen!

Store left overs in an air tight container in the refrigerator for up to a week

Notes:

If you have sauce left over, you can use it a dip for veggies or pita chips, or as a spread for sandwiches.

You may also like to try this Sriracha Cashew Cream Sauce in place of the sauce suggested above for a spicy twist or this Tahini-Miso Dressing for another mellow sauce!

Enjoy!

Image of the sitting man with his Buddha bowl comes from the first published book by Anna Thomas called, The Vegetarian Epicure. You can find all four of her books here including her new book, Love Soup. I stumbled onto this graphic from this blog post at Gluten Free For Good: Buddha Bowls and Hippie Chicks.

A final note, food for thought from a genius...

'If someone thinks that peace and love are just a cliche that must have been left behind in the 60's, that's a problem. Peace and love are eternal.'

~ John Lennon

Baked Stuffed Sweet Potato + Sriracha Cashew Cheese Sauce

Simple, simple, simple! This baked stuffed sweet potato is a perfectly filling and a great tasting meal all by itself. Once you dig in and open up your sweet potato, it will fill the plate with its beautiful orange flesh, while all the flavors combine to create a healthy and satisfying meal....it's both visually appealing and delicious. This is a nutrient dense meal, full of fiber and protein. The addition of the sriracha cashew cheese sauce gives it a nice added spicy punch of flavor that pairs so well with the sweet potato. I also added extra broccoli on the side for myself. Feel free to add anything more or less that you like. Add a grain like quinoa, farro or brown rice if you need a little extra heartiness, but for some of us this is a filling meal in itself. Now, let's get back to basics...

Baked Stuffed Sweet Potato + Sriracha Cashew Cheese Sauce

Ingredients (serves 1)

• large sweet potato
• broccoli florets, steamed (about 1/2 cup)
• avocado, sliced (about 1/2, sliced)
• sriracha cashew cheese sauce

Preheat oven to 400 degrees.

Scrub sweet potato and prick them in a few places with a fork. Place on baking sheet and bake until soft, about 45 minutes to 1 hour.

Prepare your sriracha cashew cheese sauce and set aside.

Towards the end of baking time, or when sweet potatoes are cooling, steam your broccoli.

To serve, slice your sweet potato along the top center from end to end, push the ends to open up the middle. Fill with broccoli, sliced avocado and top with spicy cheese sauce.

Enjoy the simples!

Broccoli + Tahini-Miso Dressing

Simple, flavorful and creamy. Tahini and miso pair so well together and are both full of nutrition. No empty calories in this recipe, each ingredient holds benefits to unlock your bodies full potential. This easy to make dish can be served as a side dish, paired with rice or quinoa, or simply eaten as is. I found this to be a great lunch or dinner as is with a nice glass of lemon water. Filling and light, yet very satisfying. I look forward to coming back to this again and again. Feel free to serve the broccoli either raw, steamed or roasted. I have mine lightly steamed here. If keeping broccoli raw, you may like to keep the florets on the smaller side.

Broccoli + Tahini-Miso Dressing

Ingredients

• 2 cups broccoli
• 1 green onion, thinly sliced

Tahini-Miso Dressing

• 1/4 cup tahini
• 2 teaspoons mellow white miso
• pinch or two red pepper flakes, optional
• juice of 1 lemon
• 1 tablespoon tamari
• 1 tablespoon or so water for thinning

Prepare your broccoli as desired, either raw, steamed or roasted and slice your green onion.

Combine the dressing ingredients in a small bowl, mix well adding any additional water 1 teaspoon at a time as needed to thin. This is meant to be on the creamy side but you may prefer it a little thinner, and it will stretch farther by adding water.

Combine everything together and serve as desired.

Serves four, or if you like me and eat it for lunch or dinner...one.

Enjoy!

Portobello & Kale Calzone with Garlic Miso Cream

I can't remember the last time I had a calzone. They are delicious! This recipe was inspired from Leafy Greens and Me...I could barely wait to get this one underway. I've had a few of these the last few days trying to get good pictures...what a tough job right! :) What I really loved about this is the roasted garlic cream sauce....roasted garlic is amazing and actually mellows out after roasting leaving wonderful mild flavors, a little nutty, sweet, almost caramel like. I added some miso to the garlic sauce, giving it that little extra something. Miso is a staple in my refrigerator and lasts up to a year, you can find more uses for miso by searching my site in the box on the right or by scrolling down to the ingredients list. I have a couple recipes that you might enjoy. Be sure to pick up some miso and get this calzone into your life, and if you don't have miso this will still be a great roasted garlic cream sauce!

There is quite a bit of high heat oven time going on so this is definitely a great meal during the cooler months....perfect for this time of year. You don't want the oven on like this in the summer, especially in the hotter regions....400 & 500 degrees for an hour or two and someone is bound to get slapped upside the head. ;) This is also not an energy saving recipe for those ultra conservatives, but we do a bit here and a bit there so I think we'll be alright to enjoy this scrumptious calzone every now and then. As a matter of fact while were on the subject of the environment, did you know the global warming we are experiencing is a natural part of the earth's cycle. Yes indeed, it would happen no matter what...with us or without us...just ask and I will forward you some interesting information! Of course, it definitely doesn't help creating new canister hairsprays, or having herds of cars, or herds of factory farmed animals contributing to the already warming trend, but what are we going to do...little by little, step by step everything will come to light...in the meantime let's relax & eat...

Portobello & Kale Calzone with Garlic Miso Cream

Ingredients (makes 4)

• 1 1b. whole wheat/grain pizza dough (I used Trader Joe's), divided into 4 sections
• 1/2 onion, diced
• 2 -3 garlic cloves, minced
• 1 tablespoon thyme
• 2 portobello mushrooms, sliced
• 1 1/2 cups broccoli florets, cut somewhat small
• four large leaves of kale, stems removed and roughly chopped or left somewhat whole (I used curly kale) or a bundle of spinach
• large handful cherry or grape tomatoes, sliced in half
• olive oil, to brush on top of calzone
• himalayan salt and cracked pepper to taste
• cornmeal for dusting the pizza wheel

Garlic Cream Sauce

• 1 cup cashews, soaked for at least two hours or over night
• 1/2 cup to 1 cup water, if you soaked the cashew for two hours use 1 cup, if soaked overnight use 1/2 cup water
• 1 head garlic
• 1 tablespoon olive oil
• 2 teaspoons white miso
• juice of 1 lemon
• himalayan salt & pepper to taste

Preheat oven to 400 degrees.

First, roast the garlic for the garlic cream sauce. Remove most of the outer layer of skin on the garlic leaving enough to hold them in place, lay sideways and cut the tops off. Place garlic cut side up on a piece of tinfoil, drizzle with olive oil and top with sea salt & cracked pepper. Fold ends of foil up and squeeze together and crimp the edge. Place on cookie sheet and cook for 40-45 minutes. Let cool. Check here for a great visual tutorial from Oh She Glows: How To Roast Garlic

Once garlic is done, turn the oven up to 475-500 degrees. Place pizza stone inside the oven for about 45 minutes before cooking.

While garlic is roasting, let pizza dough come to room temp in its package away from oven heat for 30 minutes. Remove from package, place on a lightly floured surface, flatten out a bit with your hands, cut dough into four equal portions, roll each portion into a ball, cover with light towel and let set for another 30 minutes away from oven heat to let the gluten relax....if the gluten isn't relaxed you may have a hard time rolling out your dough properly.

Next onto the garlic cream sauce. Drain cashews and place all ingredients into food processor/blender and process until creamy, about 3 to 4 minutes. If cream is too thick and extra water 1 tablespoon at a time until desired consistency being careful not to thin it out too much making it runny, if in doubt leave it on the thick side. Taste for seasoning, set aside.

Slice your grape/cherry tomatoes in half, place in small bowl and set aside. You may even want to dip a tomato half into the garlic cream sauce, just to make sure it tastes good! 

In large skillet, heat olive oil over medium high heat. Add onion, garlic and cook until onions become soft. Add in mushrooms, broccoli, kale/spinach, thyme and salt & pepper to taste, cook for another 5 minutes or so. Turn off heat and cover ajar to help steam and soften the veggies a little more while working on the next step. 

On a lightly floured surface, roll each portion out into an eight inch oval, rectangle, circle, ...whatever works easiest for you. Lay on some of the veggie mixture, add a few heaping tablespoons of the garlic miso cream and top with some of the kale and tomatoes (or layer however you like, this is just a suggestion, my emphasize is to keep the cream in the middle of the calzone as much as possible). Fold the other half over and seal the edges by rolling them up and sealing or by pressing with a fork, or both. Top with a light coat of olive oil and a sprinkle of salt, pepper and thyme.

Dust the heated pizza stone with cornmeal, place calzone on the pizza stone and bake for 7 - 10 minutes, until crust is puffy and golden brown. Let cool a few minutes and serve. Serve with some garlic miso sauce on the side.

Note: Pizza stones are a really nice item to have...they work great for pizza of course, and this calzone, as well as baking artisan bread. Some of my favorite loaves of artisan bread were baked using a pizza stone. 

Enjoy!

I would love to see your masterpieces! #thesimpleveganista