Dive into the world of leche de tigre with me as we explore its origins, versatile uses, and tantalizing taste that will leave your taste buds begging for more.

From traditional ceviche to innovative cocktails, this elixir promises a burst of freshness in every bite or sip. Join me on this culinary adventure to uncover the secrets behind this iconic Latin American creation.

Key Takeaways

• Explore the Origins: Learn about the fascinating history of leche de tigre and how it has evolved over time, connecting you to the rich culinary heritage of Peru.
• Embrace Cultural Significance: Understand the cultural significance of leche de tigre in Peru, beyond its culinary aspects, as a symbol of tradition and community bonding.
• Master the Ingredients: Familiarize yourself with the essential ingredients required to create authentic leche de tigre, ensuring that you capture the true flavors of this traditional Peruvian dish.
• Follow the Recipe Guide: Follow the step-by-step recipe guide provided in the article, from preparing the ingredients to mastering the mixing techniques and adding the final touches for a perfect leche de tigre.
• Reap Health Benefits: Discover the health benefits of leche de tigre, such as its high vitamin content and potential immune-boosting properties, making it not only delicious but also nutritious.
• Take Action: Experiment with creating your own leche de tigre using the insights and tips shared in the article, and savor a taste of Peruvian culture in your own kitchen.

Delving into Its Origins

Leche de tigre, a traditional Peruvian dish, has deep historical roots dating back to the early days of Peruvian cuisine. Originating as a byproduct of ceviche, this flavorful liquid is a testament to the rich culinary history of Peru.

The evolution of leche de tigre showcases how a simple side dish has transformed into a staple in Peruvian gastronomy. Initially used as a marinade to cure fish in ceviche, it has now become a beloved component in various seafood dishes.

The cultural significance attached to the origins of leche de tigre highlights its importance beyond just being a culinary element. It symbolizes the fusion of indigenous and Spanish culinary traditions, representing Peru’s diverse cultural heritage.

In my experience, learning about the origins of leche de tigre not only enhanced my appreciation for Peruvian cuisine but also sparked my curiosity to explore more traditional dishes from different cultures. The unique blend of flavors and textures in leche de tigre truly reflects the essence of Peruvian culinary artistry.

Cultural Significance in Peru

Embedded Culture

Leche de tigre holds a significant place in Peruvian culture, serving as a culinary emblem of the nation. It embodies the fusion of indigenous traditions with Spanish influences.

The preparation and consumption of leche de tigre are intertwined with festivities, family gatherings, and even everyday meals. It’s not just a dish; it’s a symbol of togetherness and celebration.

Rituals and Traditions

Serving leche de tigre involves intricate rituals that have been passed down through generations. The careful selection of ingredients and precise techniques reflect respect for culinary heritage.

When preparing leche de tigre, families often gather around, sharing stories and laughter, creating lasting memories that strengthen familial bonds. The act of serving this dish is more than just a meal—it’s a way to honor ancestors and preserve cultural practices.

Culinary Heritage

In Peruvian culinary heritage, leche de tigre is revered for its medicinal properties, believed to cure hangovers and boost vitality. Its roots in traditional medicine highlight the holistic approach to health in Peruvian culture.

The evolution of leche de tigre mirrors the dynamic nature of Peruvian cuisine, blending ancient recipes with modern twists to create a unique gastronomic experience. This dish encapsulates the essence of Peru’s rich history and diverse flavors.

Ingredients Leche De Tigre Peruana

To create authentic leche de tigre peruana, you will need fresh seafood such as fish or shellfish, lime juice, red onion, aji peppers, salt, and pepper.

The ingredients list:

• 1 white fish fillet (sea bass, sole, hake, etc.)
• 4 sprigs of coriander
• ½ stick of celery
• 1 piece of ginger
• 3 cloves of garlic
• 1 red onion
• 5 lemons
• ½ chili (spicy aji peppers if possible)
• 600 grams of fish backbone (or fish stock like this one)
• whole black pepper and ground pepper c/n
• salt to taste (preferably celtic sea salt)

These peruvian tiger milk ingredients are vital for achieving the traditional taste of this Peruvian dish.

The flavors of leche de tigre come from the combination of tangy lime juice, spicy aji peppers, and the natural sweetness of fresh seafood. This unique blend creates a refreshing and zesty flavor profile that is both savory and citrusy.

Using high-quality ingredients is crucial in preparing leche de tigre to ensure an authentic taste experience. Fresh seafood and ripe limes provide the foundation for a flavorful dish that captures the essence of Peruvian cuisine.

In my experience, sourcing the freshest seafood directly from local markets enhances the overall taste and texture of leche de tigre. Experimenting with different types of aji peppers can add depth to the dish’s flavor profile. Remember to adjust the acidity level by varying the amount of lime juice used based on personal preference.

Step-by-Step Leche de Tigre Recipe Guide

1) Preparation

To start making leche de tigre, gather all the ingredients listed in the previous section. Ensure you have fresh fish fillets, lime juice, garlic cloves, cilantro, and red onion.

2) Make Fish Broth (if you don’t use pre-made fish stock):

To begin the Peruvian leche de tigre recipe, commence by crafting a fumet or broth using fish bones. Fill a medium saucepan with ample water, then introduce the fish bones, a quarter of a chopped onion or onion core (cut into medium pieces), whole peppercorns, and salt to taste. Allow the mixture to boil for approximately 20 minutes, then strain and allow it to cool. You can also use 80ml of seafood stock from Zoup!.

3) Slice,Dice and Chop the Ingredients for Leche de Tigre:

Begin by dicing the fish fillet into medium-sized cubes, setting aside the irregular pieces. Proceed to chop the vegetables. Commence by slicing half of the onion into julienne strips, reserving the remaining quarter and transferring it to the blender. Remove the fibrous parts from the celery, cutting it into medium-sized pieces before adding them to the blender. Separate the coriander leaves, setting aside the stems in the blender and finely chopping the leaves.

4) Blending Process

In the blender, as previously instructed, place the reserved onion, celery, and coriander stems. Add in the garlic cloves, a small portion of ginger, a few ladles of the chilled fish stock, a piece of aji limo (for a milder flavor, deseed and devein it), a touch of rocoto en crema for added spice (chili paste), and a couple of fish cubes or the remaining fish fillet scraps. Blend until smooth.

5) Straining and Chilling

After blending, strain the mixture to remove any solid pieces. Next, transfer the liquid to a container and refrigerate it for at least 30 minutes to enhance the flavors.

After 30 minutes, put the mixture back into the blender and add the juice of the freshly squeezed lemons, a few ice cubes to enhance the freshness of the dish, salt to taste and you can add more fumet if the mixture needs it.

Tip: when squeezing the lemons, only squeeze three-quarters of the juice. Over-pressing the lemon will release its natural oils and make the leche de tigre bitter.

6) Serving

When ready to serve, add diced onions, corn kernels, diced sweet potatoes, and a few drops of hot sauce for an authentic touch.

I find that adding a hint of chopped cilantro on top before serving enhances both the visual appeal and flavor profile of this dish. It’s important to note that leche de tigre is traditionally served cold as a refreshing appetizer in Peruvian cuisine.

Before serving the Peruvian leche de tigre, you should adjust the taste to achieve a good balance between the lime and the salt. And now it’s time! In a glass, add the diced fish, a pinch of salt, the chopped onion, the chopped coriander, the remaining thinly sliced aji limo without the seeds and pour the leche de tigre until the glass is full. Stir it up a bit, garnish it and enjoy.

Optional: Final Touches

Garnishing Options

Enhance the presentation of leche de tigre by adding a variety of garnishes. Consider topping it with fresh cilantro leaves for a burst of color and flavor. Sliced avocado or crunchy corn kernels can also provide a delightful texture contrast.

Elevate the visual appeal further by including a sprinkle of paprika or aji amarillo powder for a hint of spice and vibrant color. A few drops of olive oil drizzled on top can add a touch of richness to the dish. These garnishing options not only make the dish visually appealing but also contribute to its overall taste profile.

Traditional Serving Style

Serve leche de tigre in traditional Peruvian style to fully immerse yourself in the culinary experience. Present it in chilled glass cups or bowls for an authentic touch. Accompany each serving with a side of sweet potato, corn, or plantain chips for an added crunch.

To enhance the dining experience, consider serving the dish alongside a refreshing glass of chicha morada, a traditional Peruvian purple corn drink. This combination creates a harmonious balance between the citrusy flavors of the dish and the sweet, fruity notes of the beverage.

Health Benefits of Leche de Tigre

Nutritional Value

Leche de tigre contains a variety of nutrient-rich ingredients, such as lime juice, fish, onions, and chili peppers. These components provide essential vitamins and minerals.

Consuming leche de tigre can boost your immune system due to the high vitamin C content found in lime juice. This helps your body fight off illnesses more effectively.

The omega-3 fatty acids present in the fish used in leche de tigre can contribute to improved heart health by reducing inflammation and lowering the risk of cardiovascular diseases.

Healthy Addition

Including leche de tigre in your diet can be a refreshing and nutritious option. Its combination of flavors not only tantalizes your taste buds but also provides numerous health benefits.

In my experience, I have found that incorporating leche de tigre into my meals has helped me feel more energized and focused throughout the day.

The antioxidants from ingredients like chili peppers in leche de tigre can aid in combating free radicals, promoting overall well-being.

A Video how to make Leche De Tigre:

Leche De Tigre: A Nutritional Powerhouse

Summing up, exploring the origins and cultural significance of leche de tigre has been eye-opening. Unveiling its essential ingredients, crafting it with care, and understanding its health benefits have added depth to my culinary knowledge. This journey into the heart of Peruvian cuisine has not only satisfied my curiosity but also ignited a passion for experimenting with new flavors and techniques in my own kitchen.

So, why not embark on your own leche de tigre adventure? Gather the ingredients, follow the steps diligently, and savor the unique taste of this Peruvian delicacy. Let this experience broaden your culinary horizons and inspire you to discover more about the rich tapestry of global gastronomy.

Feel free to share your thoughts in the comments 🙂

Frequently Asked Questions

Sources:
https://pubmed.ncbi.nlm.nih.gov/34455321/
https://doh.wa.gov/community-and-environment/food/fish/health-benefits
https://www.recetasgratis.net/receta-de-leche-de-tigre-peruana-76574.html

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Leche de Tigre Peruvian Recipe

Try this Leche de Tigre Peruana Recipe

Servings 2

Calories 199kcal

Cost $

Ingredients

• 160 grams white fish fillet about 1 fillet (sea bass, sole, hake, etc.)
• 4 sprigs of coriander
• ½ stick of celery
• 1 piece of ginger
• 3 cloves of garlic
• 1 red onion
• 5 lemons
• ½ chili spicy aji peppers if possible
• 80 ml fish stock or 600 grams fish backbone
• whole black pepper and ground pepper c/n

Instructions

• To start making leche de tigre, gather all the ingredients listed in the previous section. Ensure you have fresh fish fillets, lime juice, garlic cloves, cilantro, and red onion.
• To begin the Peruvian leche de tigre recipe, commence by crafting a fumet or broth using fish bones. Fill a medium saucepan with ample water, then introduce the fish bones, a quarter of a chopped onion or onion core (cut into medium pieces), whole peppercorns, and salt to taste. Allow the mixture to boil for approximately 20 minutes, then strain and allow it to cool. You can also use 80ml of fish stock instead.
• Begin by dicing the fish fillet into medium-sized cubes, setting aside the irregular pieces. Proceed to chop the vegetables. Commence by slicing half of the onion into julienne strips, reserving the remaining quarter and transferring it to the blender. Remove the fibrous parts from the celery, cutting it into medium-sized pieces before adding them to the blender. Separate the coriander leaves, setting aside the stems in the blender and finely chopping the leaves.
• In the blender, as previously instructed, place the reserved onion, celery, and coriander stems. Add in the garlic cloves, a small portion of ginger, a few ladles of the chilled fish stock, a piece of aji limo (for a milder flavor, deseed and devein it), a touch of rocoto en crema for added spice (chili paste), and a couple of fish cubes or the remaining fish fillet scraps. Blend until smooth.
• After blending, strain the mixture to remove any solid pieces. Next, transfer the liquid to a container and refrigerate it for at least 30 minutes to enhance the flavors.
• After 30 minutes, put the mixture back into the blender and add the juice of the freshly squeezed lemons, a few ice cubes to enhance the freshness of the dish, salt to taste and you can add more fumet if the mixture needs it.
• Tip: when squeezing the lemons, only squeeze three-quarters of the juice. Over-pressing the lemon will release its natural oils and make the leche de tigre bitter.
• When ready to serve, add diced onions, corn kernels, diced sweet potatoes, and a few drops of hot sauce for an authentic touch.
• Enjoy 🙂

Nutrition

Calories: 199kcal | Carbohydrates: 34g | Protein: 21g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 40mg | Sodium: 185mg | Potassium: 822mg | Fiber: 9g | Sugar: 10g | Vitamin A: 444IU | Vitamin C: 166mg | Calcium: 117mg | Iron: 3mg

The post Leche de Tigre: The Authentic Peruvian Recipe with Ceviche appeared first on beginwithinnutrition.com.

This week I’m bringing you a couple of my favorite “family meals in under an hour” recipes.  I realize it’s very challenging for working families to put a home cooked meal on the table each and every night.  It’s not easy, however meal planning helps A LOT and I totally recommend it.  Start by finding a few recipes that are easy to make, the whole family enjoys and are economical.  Over time you will build up your recipe library and you can rotate them through the weeks.  This Moroccan stew recipe is made a few times a month in my family and has been for a few years now…and we’re still not sick of it!   I’m not sure where my sister-in-law originally found it, but we’ve altered it a lot through the years.  In fact, we alter it almost every time we make it!  It’s a very versatile stew, you can include all sorts of vegetables or grains and it will still taste good!

My mom adds pasta or orzo however, I didn’t add it this time to keep it gluten-free.  I sometimes add brown rice or serve on top of warm quinoa.  

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Moroccan Lentil Stew

The best recipe for Moroccan Lentil Stew

Course Main Meal, Soup

Cuisine Gluten Free, Mediterranean, Vegan

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 248kcal

Cost $

Ingredients

• 2 tablespoons extra virgin olive oil
• ½ cup yellow onion finely chopped
• 3 cloves garlic minced
• 2 celery stalks chopped
• 3 carrots chopped
• 1 sweet potato peeled and cubed
• 2 tablespoons tomato paste
• 1 tablespoon fresh lemon juice
• 2 tablespoons fresh cilantro
• 4 cups vegetable broth
• 4 cups water
• 1 cup green lentils rinsed
• 1 can chickpeas rinsed and drained (or 1½ cup cooked chickpeas)
• 1 cinnamon stick
• ½ teaspoon paprika
• ½ teaspoon turmeric
• ½ teaspoon ground ginger
• ½ teaspoon ground coriander
• ¼ teaspoon ground nutmeg
• ⅛ teaspoon ground cloves
• ⅓ cup raisins or currants
• sea salt and pepper to taste
• extra fresh cilantro and lemon wedge for garnish

Instructions

• Heat oil in a large soup pot over medium heat. Add onion and sauté until translucent.
• Add garlic and sauté until fragrant.
• Add celery and carrots and sauté until tender crisp.
• Stir in the rest of the ingredients, cover and simmer for 30-40 minutes or until lentils are tender.
• Add sea salt and pepper to taste.
• Remove cinnamon stick, top with fresh cilantro leaves and lemon wedge and enjoy 🙂

Nutrition

Calories: 248kcal | Carbohydrates: 42g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 726mg | Potassium: 700mg | Fiber: 13g | Sugar: 6g | Vitamin A: 10967IU | Vitamin C: 9mg | Calcium: 64mg | Iron: 3mg

The post Moroccan Lentil Stew appeared first on beginwithinnutrition.com.

I have the solution: The Balance Bowl

I’ve talked before about the importance of planning and prepping food to have on hand for times when you just don’t know what to make or are in a rush.  With a refrigerator stocked full of healthy ingredients, you can’t go wrong!

Take one day a week to cook a batch of quinoa, roast some vegetables, make salad dressing and sauté up some beans.

To season chickpeas:  Add one can of rinsed and drained chickpeas to a skillet with a tablespoon of olive oil.  Add a tablespoon of paprika and sea salt to taste, sauté until golden.

Keep cut up vegetables fresh by storing in an air-tight container and covering with a damp paper towel.

The key to constructing a balanced meal is having a combination of complex carbohydrates, protein, healthy fat and an abundance of greens!  This combination will keep you full longer and will help to stabilize blood sugars.

Here is how to balance your bowl…

1.  Begin with a bed of greens:

Greens – arugula, baby kale, romaine, spinach, mixed greens, red or green leaf lettuce

2.  Add as much raw veggies as you want:

Vegetables – cucumbers, shredded carrots, red cabbage, peppers, sprouts, shredded beets, radishes, tomatoes, scallions, onions, broccoli

3.  Choose 1-2 of each from the following categories:

Healthy Fat – avocado, walnuts, almonds, pine nuts, olive oil, hummus, hemp seeds, coconut flakes, sunflower seeds, sesame seeds

Protein – chickpeas, black beans, tofu, tempeh, nuts, edamame, white beans, kidney beans, (non-vegan version: hard-boiled eggs, chicken, fish)

Complex Carbohydrates – quinoa, brown rice, roasted sweet potatoes, farro, barley

4.  Optional Add-Ins:

Roasted Vegetables – asparagus, brussels sprouts, mushrooms, broccoli, cauliflower, squash, beets, corn

I like to add roasted vegetables especially in the winter for added warmth and satiety.

Fruit – pomegranate seeds, raisins, apple slices, mango, orange or grapefruit sections, dried cranberries

5.  Dressing:

Creamy Avocado Dressing

Peanut Sauce

Or, try this recipe!

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Sweet Miso Dressing

The best recipe for Sweet Miso Dressing

Course Appetizer, Side Dish

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 427kcal

Cost $

Ingredients

• 1/4 cup water
• 4 tablespoons toasted sesame seed oil
• 2 tablespoons apple cider vinegar
• 2 tablespoons white miso paste
• 2 tablespoons tahini
• 2 tablespoons maple syrup
• sea salt

Instructions

• Blend, drizzle and enjoy 🙂

Notes

We eat a variation of this meal at least 3 times a week.  It makes a satisfying dinner and can be easily packed for lunch.  Keeping cut up veggies, cooked grains, homemade dressing and seasoned beans or tofu readily available, you don’t have to put any thought into the never-ending question of “what’s for dinner?”

I hope this makes meal planning easier 🙂

Nutrition

Calories: 427kcal | Carbohydrates: 21g | Protein: 5g | Fat: 37g | Saturated Fat: 5g | Polyunsaturated Fat: 16g | Monounsaturated Fat: 14g | Sodium: 643mg | Potassium: 161mg | Fiber: 2g | Sugar: 13g | Vitamin A: 25IU | Vitamin C: 1mg | Calcium: 55mg | Iron: 1mg

The post The Balance Bowl a Healthy Meal Made Easy appeared first on beginwithinnutrition.com.

Potassium helps regulate blood pressure by ridding the body of excess sodium and regulating the heartbeat.  It is also an electrolyte, which maintains fluid balance in the body.

Beta-Carotene is a powerful antioxidant that protects and repairs cells.  It is great for vision health and may prevent macular degeneration.

The vitamin E and C are responsible for the sweet potato’s title of “beauty food” making for glowing skin and vibrant hair.

We’ve been really enjoying this version of sweet potato hummus!  Hummus is a great addition to a meal secondary to its high protein and fiber content.  It’s a nice alternative to plain hummus!

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Curried Sweet Potato Hummus

The best recipe for Curried Sweet Potato Hummus

Course Breakfast, Kid food, Main Course

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 5 minutes minutes

Servings 4

Calories 241kcal

Cost $

Ingredients

• 2 sweet potatoes
• 1 can chickpeas rinsed
• 5 tablespoons tahini
• 1 tablespoon toasted sesame oil
• 1 teaspoon curry powder more if you like a strong curry flavor
• ½ teaspoon pink Himalayan sea salt
• juice from ½ lemon
• water

Instructions

• Peel and cube sweet potatoes, drizzle with olive oil and sea salt.
• Place in a 375 oven for 45-60 minutes (or until tender).
• When cooled, blend sweet potatoes in a food processor adding a tablespoon of water at a time until a smooth consistency is achieved.
• Add chickpeas, curry powder, lemon juice, tahini, sesame oil and sea salt. Blend until smooth, slowly adding water as needed.
• Great for dipping with vegetable sticks or try making collard wraps 🙂
• De-stem a large collard leaf, place a couple tablespoons of hummus in the center, add sliced veggies such cucumbers, peppers and carrots. Roll like a tortilla wrap and Enjoy 🙂

Notes

It’s been a hit with Noah too!  He’s been eating it for breakfast, right off the spoon 🙂

Nutrition

Calories: 241kcal | Carbohydrates: 27g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 360mg | Potassium: 475mg | Fiber: 4g | Sugar: 5g | Vitamin A: 16049IU | Vitamin C: 4mg | Calcium: 63mg | Iron: 2mg

The post Curried Sweet Potato Hummus appeared first on beginwithinnutrition.com.

But, I’ll save you the details and sum it up by saying…these tacos are the bomb!

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Superfood Tacos

The best recipe for Superfood Tacos

Course Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 372kcal

Cost $

Ingredients

• 2 tablespoons olive oil
• 1/2 red onion thinly sliced
• 2 large garlic cloves minced
• 2 large kale leaves torn into small pieces
• 1 cup roasted sweet potato cubes **see note below**
• 1 15.5 ounce can black beans drained and rinsed
• 1 tablespoon braggs amino acids coconut amino acids or tamari
• 1 teaspoon cumin
• Fresh cilantro
• Cholula or hot sauce optional
• Corn tortillas
• Avocado cashew cream:
• 1 avocado
• 2/3 cup water
• 1/3 cup raw cashews soaked in water for 1-2 hours
• 2 tablespoons fresh lime juice
• 1/2 teaspoon maple syrup
• Salt to taste

Instructions

• Add oil to a large skillet over medium heat
• Sauté red onion and garlic for 5 minutes
• Add kale and sauté until kale is wilted
• Add beans, sweet potatoes, braggs amino acids and cumin
• Sauté for 3-5 minutes
• Lightly heat corn tortillas in an ungreased frying pan over medium-low heat
• Assemble tacos, add a generous scoop of avocado cream and garnish with fresh cilantro and cholula
• Drain cashews
• Add all ingredients to a food processor and blend until smooth and creamy
• Taste and add salt as needed
• Roasted sweet potatoes:
• Wash and peel two small sweet potatoes, cut into small cubes
• Drizzle with 1 tablespoon olive oil, tossing to coat, place on a roasting pan or cookie sheet
• Roast at 400 degrees for 40 minutes or until soft

Notes

The tacos would be great on their own or with sliced avocado but, I recommend going the extra step to make the avocado cashew cream!  It’s a great substitution for sour cream or cheese and kept this dish light by adding a hint of lime 🙂

Nutrition

Calories: 372kcal | Carbohydrates: 41g | Protein: 12g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Sodium: 476mg | Potassium: 1041mg | Fiber: 14g | Sugar: 3g | Vitamin A: 2937IU | Vitamin C: 49mg | Calcium: 143mg | Iron: 5mg

The post Superfood Tacos with Avocado Cashew Cream, Vega and Gluten-Free appeared first on beginwithinnutrition.com.

Healthy eating doesn’t have to be expensive!!!  Canned beans can be found for under $1.00 a can or you can make your own for even less!  These homemade black bean burgers are not only less expensive than beef, but they are much healthier for you too!

While it would be ideal if everyone ate more vegetarian meals, I know a plant based diet isn’t for all.  However, by replacing just one meal a week with a vegetarian option you will decrease your risk of developing diseases such as cancer, heart disease and diabetes.

Also, recent studies found that those who eat a mostly plant-based diet live a longer life!  (You can read more here)  Not only will your body thank you for eating meat-less meals, but so will the planet!  It is estimated that the beef industry is responsible for 1/5 of man-made greenhouse gas emissions.  Slow down this trend by trying out these burgers tonight!

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BBQ Sweet Potato & Black Bean Burgers

The best recipe for BBQ Sweet Potato & Black Bean Burgers

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Cook Time 4 minutes minutes

Total Time 7 minutes minutes

Servings 3

Calories 267kcal

Cost $

Ingredients

• 1 can of black beans rinsed and drained
• 1 sweet potato peeled and cubed
• 1/4 cup red onion chopped
• 1/2 cup flax seed meal
• 1/4 cup BBQ sauce preferably a brand that does not use high-fructose corn syrup!
• 1 clove garlic minced
• 1/2 teaspoon sea salt
• 1 teaspoon olive oil plus more for frying

Instructions

• Fill a medium pot halfway with water and bring to a boil. Add sweet potatoes and cook until tender, drain and let cool.
• In a small skillet, add 1 teaspoon olive oil and place over medium-low heat. Add onion and garlic and cook until translucent. Remove from heat and let cool.
• In a food processor, add black beans and cooled sweet potatoes, pulse a few times until “mashed” but not pureed. Remove from food processor and place in a large bowl.
• Add onion/garlic mixture, flax meal, bbq sauce and salt. Mix until well combined.
• Using your hands, form into burgers. (using about 1/4 – 1/3 of mixture for each burger)
• In a large skillet, heat 1 tablespoon olive oil over medium heat. Place burger in skillet and let cook for 3-4 minutes on each side or crispy and warmed through.
• These burgers can be served on a salad or as a sandwich! Top with avocado, salsa, cheese and/or sprouts, enjoy 🙂

Nutrition

Calories: 267kcal | Carbohydrates: 34g | Protein: 6g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 3g | Sodium: 685mg | Potassium: 551mg | Fiber: 10g | Sugar: 12g | Vitamin A: 10741IU | Vitamin C: 3mg | Calcium: 104mg | Iron: 2mg

The post BBQ Sweet Potato and Black Bean Burgers appeared first on beginwithinnutrition.com.

This dish is overflowing with nourishing ingredients, vibrant hues and heaps of antioxidants!

To top it all off, the super spice turmeric is used for taste and additional anti-inflammatory benefits.

Every time I cut into a beet I am amazed by nature’s ability to provide us with healing foods…that taste amazing too!

Here is a breakdown of a few ingredients:

Beet Root:  The beautiful color is due to an antioxidant called betacyanin, best known for its cancer-fighting ability.  Historically, beets have been used medicinally for disorders of the liver. Studies show that drinking beet root juice may even improve endurance performance!

Beet Greens:  Dare I say that I may like beet greens better than kale???  (I hope kale isn’t listening!)  They are bursting with nutrients, calcium, iron, vitamin A & C, and are a great source of folic acid, vitamin B6, phosphorus and magnesium.  Plus, they taste amazing simply sautéed with garlic or used raw as a wrap.

Turmeric:  Closely related to ginger root and has a warm yet spicy flavor with a distinct aroma. Used medicinally since 3000 B.C.E and important in Ayurvedic medicine.  Curcumin, the antioxidant in turmeric is not only an anti-cancer agent,  it is SO incredibly powerful for decreasing inflammation in the body. Studies show that it may even be comparable to over-the-counter drugs such as ibuprofen.

Ok, enough chatting…here’s the recipe!

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Sweet Beet Hash with Hollandaise Sauce

The best recipe for Sweet Beet Hash with Hollandaise Sauce

Course Breakfast, Main Meal, Salad

Cuisine American, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 256kcal

Cost $

Ingredients

• 1 large sweet potato peeled and diced
• 4 small or 3 large beets peeled and diced
• 1/2 cup corn kernels I used organic frozen corn
• 1/2 cup frozen shelled edamame
• 1/3 cup red onion diced
• 2 cloves garlic minced
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon turmeric
• sea salt and pepper to taste
• oil of your choice I used olive oil
• Vegan Hollandaise Sauce:
• 1/2 cup silken tofu
• 1 lemon juiced
• 2 tablespoon extra virgin olive oil
• 1/2 tablespoon nutritional yeast
• 1/2 teaspoon sea salt
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon turmeric
• Simple Sautéed Beet Greens:
• 1 bunch beet greens rinsed and roughly chopped
• 2 cloves garlic slivered
• 1 tablespoon olive oil

Instructions

• Preheat oven to 400 degrees.
• Place diced sweet potatoes in a bowl, drizzle with oil (~1 teaspoon), toss to coat, place on a cookie sheet lined with parchment paper and add a pinch of sea salt. Repeat steps for diced beets.
• Place in the oven and roast until tender, 20 minutes.
• Meanwhile, add a few gluggs of oil to a large skillet. Saute onions over medium heat, 5 minutes. Add garlic, cumin, paprika, turmeric and saute for an additional 2 minutes. Add corn and edamame, saute until thawed.
• When sweet potatoes and beets are fully cooked, add to skillet, toss to combine flavors and season with sea salt and pepper to taste.
• Serve over a warm bed of sautéed beet greens, top with hollandaise sauce and enjoy 🙂
• Vegan Hollandaise Sauce:
• Puree all ingredients together using a blender or food processor, lightly warm in a small sauce pan
• Simple Sautéed Beet Greens:
• Drizzle olive oil in a skillet over medium heat, add garlic and saute until fragrant. Add beet greens and saute until wilted adding a splash of water if needed. Season with sea salt and a squeeze of lemon if desired 🙂

Notes

If you don’t have beet greens, don’t worry!  The hash can be served by itself or along side a frisee salad with a Dijon vinaigrette.  For those who aren’t vegan, a poached egg would pair nicely with the hash.

If you have left overs, use them the next day in your Balance Bowl 🙂

Fun Fact:  Beeturia = Pink pee due to the ingestion of beets, which may be indicative of iron deficiency and malabsorption.

Someone isn’t impressed 🙂

Nutrition

Calories: 256kcal | Carbohydrates: 32g | Protein: 7g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 453mg | Potassium: 806mg | Fiber: 7g | Sugar: 11g | Vitamin A: 8935IU | Vitamin C: 25mg | Calcium: 86mg | Iron: 3mg

The post Sweet Beet Hash with Hollandaise Sauce appeared first on beginwithinnutrition.com.

May is National Burger Month!  

Yes, vegheads can enjoy it too…

Kick it off by trying the new veggie burger by BUBBA Burger!

When I was asked to try out BUBBA Veggie Burger I excitedly responded “yes!” Veggie burgers make a quick and easy meal…not to mention, healthy!  Made with black beans, veggies, flax and oats providing plant-based protein and balanced nutrition!  What I like most about BUBBA Veggie Burgers is that they are not loaded with highly processed soy protein like other brands.  I’ve been stocking my freezer with easy-to-make meals for when the baby is born and these burgers will definitely be on my grocery list!

BUBBA Veggie Burgers are not your average Veggie burger. They are made from all veggies and have a great black bean flavor for the perfect alternative option at any cook out!

Not sure what you’re going to eat at a family BBQ?    

Take these with you!  convenient, no thawing required!  You don’t even have to be a vegetarian to enjoy these burgers…share them with the whole family!

• No GMO’s
• All natural
• Excellent source of vitamin A & C
• Gluten free
• Vegan friendly
• Low fat
• Cholesterol free
• No Saturated Fat
• Multigrain
• Good Source Of Dietary Fiber
• 2.5 grams of fat
• Four (4) 3 oz. burgers per box
• Frozen for your convenience – no thawing

I topped these with sautéed mushrooms, avocado, red onion and dijon mustard….nothing fancy!

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Mushroom Avocado BUBBA Veggie Burgers

The best recipe for Mushroom Avocado BUBBA Veggie Burgers

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 3 minutes minutes

Cook Time 6 minutes minutes

Total Time 9 minutes minutes

Servings 4

Calories 245kcal

Cost $

Ingredients

• For Mushrooms:
• 1 teaspoon extra virgin olive oil
• 1 package mushrooms sliced
• sea salt and pepper
• For BUBBA Veggie Burgers:
• 1 tablespoon extra virgin olive oil
• 4 BUBBA Veggie Burgers
• 1 avocado sliced
• 4 slices red onion
• dijon mustard
• 4 whole wheat hamburger buns

Instructions

• Heat olive oil over medium heat in a small skillet. Add mushrooms and sauté until golden, season with sea salt and pepper.
• Meanwhile, in a large skillet heat 1 tablespoon extra virgin olive oil over medium heat. Cook BUBBA Veggie Burgers for 4-6 minutes on each side.
• Assemble burgers on buns with sautéed mushrooms, avocado, red onion, dijon mustard and enjoy 🙂

Notes

Other combinations:

• BBQ sauce and sautéed onions
• Hummus, cucumbers and roasted red peppers
• Pesto, spinach and tomato
• Guacamole and salsa
• Coleslaw

What’s your favorite way to dress up a veggie burger?

Like BUBBA Veggie Burger on Facebook!

Follow BUBBA Veggie Burger on Instagram @bubbaburger

Nutrition

Calories: 245kcal | Carbohydrates: 26g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 211mg | Potassium: 352mg | Fiber: 5g | Sugar: 4g | Vitamin A: 74IU | Vitamin C: 6mg | Calcium: 52mg | Iron: 2mg

The post Mushroom Avocado Bubba Veggie Burger appeared first on beginwithinnutrition.com.

Baked tempeh dripping with sweet and spicy BBQ sauce served on a whole wheat bun and topped with crispy coleslaw!  Or as my husband described it…the vegan version of the McRib!

I’m officially past my due date and am using my gold pass to get out of cooking dinner for the rest of the week!  I have zero motivation to prepare food or even eat…which is NOT like me at all! We will be living off of PB&J’s for the rest of the week and that is totally fine by me, but for the sake of the rest of the family this little baby better get here fast!

However, here is a meal that can be thrown together in no time flat and takes little effort or skill. Anyone can make it!  Slather tempeh with BBQ sauce of your choice and bake…done and done! Make sure to buy an organic BBQ sauce without high fructose corn syrup and preservatives!  You can even dice up the BBQ tempeh and serve over a chopped salad for a low-carb option!

Inspired by this PETA recipe.

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BBQ Tempeh Sandwiches

The best recipe for BBQ Tempeh Sandwiches

Course Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 44 minutes minutes

Total Time 54 minutes minutes

Servings 4

Calories 372kcal

Cost $

Ingredients

• 8 ounce package tempeh sliced
• ¾ cup BBQ sauce
• 2 cups cabbage slaw with carrots I used a bag of chopped cabbage and carrots, but you can chop your own!
• ¼ cup red onion diced
• 1 tablespoon apple cider vinegar
• ½ teaspoon sugar
• 2 tablespoons vegenaise
• sea salt and pepper to taste
• 4 whole wheat hamburger buns

Instructions

• Preheat oven to 450 degrees.
• In a shallow dish arrange tempeh slices. Cover with BBQ sauce, toss to coat. Let marinate for at least 45 minutes.
• Transfer to a baking dish and bake for 30 minutes covered, then another 5 minutes uncovered.
• Meanwhile, add chopped cabbage/carrots, diced red onion, apple cider vinegar, sugar and vegenaise to a bowl. Stir until well combined. Season with sea salt and pepper. Let marinate in the refrigerator until ready to serve.
• Assemble sandwiches with tempeh and a scoop of slaw and enjoy 🙂

Notes

I love using tempeh over tofu for sandwiches because of it has more of a “bite” to it and is heartier…just my opinion!  Plus, sometimes tofu can be tricky to cook without frying in a ton of oil.  But, the best part of using tempeh in place of tofu are the healthy probiotics thanks to the fermentation process it goes through 🙂

Hope you like this Meatless Monday meal inspiration 🙂

Nutrition

Calories: 372kcal | Carbohydrates: 49g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 804mg | Potassium: 447mg | Fiber: 2g | Sugar: 22g | Vitamin A: 120IU | Vitamin C: 1mg | Calcium: 126mg | Iron: 4mg

The post BBQ Tempeh and Coleslaw Sandwiches appeared first on beginwithinnutrition.com.

Not only is this recipe packed with protein and fiber, but it brings a little heat thanks to cayenne pepper!  According to The University of Maryland Medical Center, cayenne pepper can be traced back 9,000 years where Native Americans used cayenne pepper not only for flavor, but for medicinal purposes as well.  The healing qualities of cayenne come from a compound called capsaicin. This powerful compound is recognized as an anti inflammatory, pain reliever, digestive aid and has been proven to improve cardiovascular health.  Many use capsaicin applied topically in a cream to alleviate arthritis. Did I mention capsaicin may also suppress appetite?!?

Nutritionally speaking cayenne pepper is bursting with antioxidants, beta carotene, vitamin A, vitamin E, vitamin C and vitamin K all of which help boost immunity!

This recipe makes a lot, so you can take leftovers for lunch the next day or freeze for another time! The combination of fiber and protein will keep you full for longer and stabilize blood sugar preventing cravings.  My favorite way to eat chili is on top of a baked sweet potato, try it out!

Recipe inspired by Allrecipes.com

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Summertime Chili

The best recipe for Summertime Chili

Course Main Meal, Soup

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 6

Calories 137kcal

Cost $

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 cup white onion chopped
• 2 cloves garlic minced
• 2 carrots chopped
• 1 stalk celery chopped
• 1 cup zucchini chopped
• 1 cup summer squash chopped
• ½ red bell pepper chopped
• 1½ tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon oregano
• ½ teaspoon sea salt
• ⅛-1/4 teaspoon cayenne pepper
• 3 cups crushed tomatoes
• 3 cups vegetable broth
• 1 can black beans drained and rinsed
• 1 can kidney beans drained and rinsed
• ½ cup frozen corn

Instructions

• Add olive oil to a Dutch oven or large saucepan and heat over medium heat. Add onion and sauté until translucent, stirring occasionally. Add garlic and sauté until fragrant.
• Add carrots, celery, zucchini, summer squash and bell pepper, sauté until tender.
• Add seasonings, crushed tomatoes and broth. Bring to a boil and reduce heat to low.
• Add beans, partially cover with lid and simmer for 30-45 minutes.
• Stir in corn, taste and adjust seasonings as needed.
• Serve with favorite toppings and enjoy 🙂

Notes

Options:

• Serve with a wedge of lime
• Top with avocado
• Serve on top of a baked sweet potato or bed of fluffy quinoa
• Sprinkle with hemp seeds for an extra dose of protein
• Add chipotle pepper for a smokey flavor
• Use chickpeas in place of black beans or kidney beans
• Add roasted butternut squash
• Spice it up with a few drops of your favorite hot sauce
• Add fresh cilantro or chopped scallions
• Serve with soft corn tortillas or crispy chips

Nutrition

Calories: 137kcal | Carbohydrates: 22g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 877mg | Potassium: 680mg | Fiber: 5g | Sugar: 10g | Vitamin A: 4921IU | Vitamin C: 35mg | Calcium: 79mg | Iron: 3mg

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Between bouncing out baby burps and tending to a 3 year old, I’ve had to keep meal time prep simple!  We’ve been making a lot of wraps for a few reasons:  1.  You can eat them with only one hand  2.  Easy to throw together during the few moments of free time 🙂

Chickpeas are an excellent source of protein and avocado provides healthy fat making for a nutritious meal without a lot of fuss!  You can even eat this “smash up” with rice crackers or on top of a salad for a gluten free option. I added a little cayenne pepper for a southwestern flare, but you can keep it simple with just sea salt and pepper.

Other Smash Up Options:

Mashed Chickpea Salad from The Glowing Fridge

Greek Chickpea Salad Sandwiches from She Likes Food

Chickpea of the Sea from Begin Within Nutrition

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Southwestern Chickpea Avocado Smash Up

The recipe for Southwestern Chickpea Avocado Smash Up

Course Breakfast, Main Meal

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 205kcal

Cost $

Ingredients

• 1 can chickpeas rinsed and drained
• 2 avocados
• 1 lime juiced
• 1 cup corn canned or frozen
• 2 tablespoons red onion minced
• 2 tablespoons cilantro chopped
• sea salt and pepper to taste
• pinch cayenne pepper
• sprouts lettuce or spinach leaves
• whole wheat wraps

Instructions

• Add chickpeas and avocados to a medium bowl. Mash using a potato masher or the back of a fork. Add lime juice, corn, red onion, cilantro, salt, pepper and cayenne pepper, stir to combine. Taste and adjust flavor as needed.
• Scoop onto a whole wheat tortilla and top with fresh sprouts, lettuce, spinach leaves or all three 🙂
• Enjoy 🙂

Nutrition

Calories: 205kcal | Carbohydrates: 19g | Protein: 4g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 9mg | Potassium: 597mg | Fiber: 8g | Sugar: 3g | Vitamin A: 270IU | Vitamin C: 17mg | Calcium: 20mg | Iron: 1mg

The post Southwestern Chickpea Avocado Smash Up appeared first on beginwithinnutrition.com.

It probably comes as no big surprise that you won’t find corned beef being served on our table this St. Patty’s day.  I probably should feel a little guilty seeing as I married into an Irish family and all, but instead…I will serve Irish Lager Stew!

This even got the thumbs up from my Dad who is a huge corned beef fan (I’m still working on him!).

A hearty portion of mushrooms is used in this recipe, helpful for creating an “umami” flavor. Umami is the Japanese term for deliciousness. The umami flavor in certain foods comes from glutamic acid, an amino acid associated with savory or meaty flavors. Mushrooms contain a significant amount of glutamic acid and are considered an umami-rich food. (www.hsph.harvard.edu)  Other natural umami enhancing foods used in this recipe are miso and tomatoes.

I used barley to “beef” up the stew, but you can omit for a gluten free version.  The original recipe used quick-cooking tapioca to add a sheen and create a gravy-like texture.  I’ve never used tapioca in a stew before, have you?

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Irish Lager Stew

The best recipe for Irish Lager Stew

Course Main Course, Soup

Cuisine French, Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Total Time 50 minutes minutes

Servings 2

Calories 699kcal

Cost $

Ingredients

• 2 Tbs. vegetable oil
• 8 oz. button or shiitake mushrooms
• 2 cloves garlic minced
• 1 medium leek white part only, diced (1 cup)
• 3 small red potatoes cut into 1-inch cubes (1 ½ cups)
• 2 medium carrots peeled and sliced (2 cups)
• 1 ½ tsp. tomato paste
• 1 15- oz. can crushed tomatoes
• 4 cups low-sodium vegetable broth
• ⅓ cup barley
• 3 cups shredded cabbage
• 2 sprigs fresh thyme tied in bundle, plus 1 tsp. chopped fresh thyme
• ½ cup lager beer such as Harp
• 1 Tbs. white miso mixed in a small bowl with a tablespoon of water to make a paste
• 2 Tbs. chopped parsley

Instructions

• Heat 1 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned.
• Add remaining 1 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, and tomato paste. Cook 2 minutes. Add tomatoes, broth, barley, cabbage and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.
• Add lager and simmer 10 to 15 minutes, stirring often. Remove from heat, stir in miso paste. Remove bundled thyme and stir in chopped thyme and parsley, and season with salt and pepper, if desired.

Nutrition

Calories: 699kcal | Carbohydrates: 126g | Protein: 22g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Sodium: 790mg | Potassium: 3151mg | Fiber: 26g | Sugar: 28g | Vitamin A: 12001IU | Vitamin C: 104mg | Calcium: 231mg | Iron: 9mg

The post Irish Lager Stew, Vegan and Gluten-Free appeared first on beginwithinnutrition.com.

We are taking taco Tuesday to a new level this week with Curry Cauliflower and Chickpea Tacos drizzled with a lemon tahini sauce!

At the beginning of the summer we went to Noah’s friend’s birthday party where they served the most amazing cauliflower tacos!  This lucky little boy has a professional chef as a daddy!  He even made the tortillas!  So good!  I’ve seriously been craving them ever since!  These come nowhere close to the flavor of his, but they will suffice for now!

Use the biggest skillet you have as you want the cauliflower to evenly sauté.  For a gluten free option use corn or rice tortillas.  Left over cauliflower/chickpeas can be served on top of basmati rice or a salad for lunch the next day!

This would make a simple and quick weeknight meal and would also be a great dish to serve for a crowd!  You can serve with a lemon wedge and sliced avocado in addition to the red cabbage and fresh cilantro.  The lemon tahini sauce is optional, but totally recommended!

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Curry Cauliflower and Chickpea Tacos

The best recipe for Curry Cauliflower and Chickpea Tacos

Course Breakfast, Main Course

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 6

Calories 257kcal

Cost $

Ingredients

• 1 head cauliflower
• 3-4 tablespoons extra virgin olive oil
• ¼ cup white onion minced
• 2 cloves garlic minced
• ½ teaspoon smoked paprika
• 1 tablespoon curry powder
• ¼ teaspoon cumin
• 3 tablespoons water
• 1 can chickpeas rinsed and drained (~1.5 cups)
• ¼ cup fresh cilantro
• sea salt to taste
• 6 small soft tortillas
• 1 cup shredded red cabbage
• Lemon Tahini Dressing
• ¼ cup lemon juice
• ¼ cup water
• ¼ cup tahini
• 2 teaspoons maple syrup
• ½ teaspoon cumin
• ¼ teaspoon sea salt

Instructions

• For Cauliflower Tacos:
• Cut cauliflower into small florets, wash and pat dry. Set aside.
• In a large skillet heat olive oil over medium heat. Add onion and sauté for 2-3 minutes. Add garlic and sauté 1-2 minutes. Add paprika, curry powder and cumin, sauté until fragrant.
• Add cauliflower, toss to coat and sauté 3-5 minutes. Add water and scrape burnt pieces off bottom of skillet.
• Reduce heat to medium-low, add chickpeas, fresh cilantro and sauté until chickpeas are warmed and cauliflower is tender crisp. Season with sea salt as desired.
• To assemble tacos warm tortillas, add cauliflower and chickpea mixture, top with shredded red cabbage and drizzle with lemon tahini dressing.
• For Lemon Tahini Dressing:
• Whisk all ingredients together or pulse in a blender until well combined and frothy.

Nutrition

Calories: 257kcal | Carbohydrates: 29g | Protein: 5g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 327mg | Potassium: 425mg | Fiber: 8g | Sugar: 5g | Vitamin A: 313IU | Vitamin C: 60mg | Calcium: 57mg | Iron: 2mg

The post Curry Cauliflower and Chickpea Tacos appeared first on beginwithinnutrition.com.

I’ve seen dozens of black bean burger recipes floating around on blogs, Facebook and Pinterest.  I took a few of my favorite ingredients from different recipes and came up with this mix.  Quick, easy and delicious!

Here are the original recipes I was inspired by:  Healthy. Happy. Life., Clean Wellness, Holy Cow Vegan

Every week I cook a batch of my crock pot Korean style black beans and used these for the burgers. However, you can use canned black beans, but I would recommend adding a little extra seasoning for flavor.  I also made my own oat flour by pulsing old-fashioned oats in the vitamix until fluffy, but feel free to use store-bought oat flour.

You can shred the beets using a hand-held grater or pulse them in a food processor, which is much easier!

Sandwiched between a gluten free bun and topped the burgers with a simple cilantro aioli.  Just mix together a dollop of vegan mayonnaise, chopped fresh cilantro, squirt of lemon juice and pinch of sea salt.

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Black Bean and Beet Burgers

The best recipe for Black Bean and Beet Burgers

Course Main Course, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 99kcal

Cost $

Ingredients

• 2 cups cooked black beans
• 2 beets peeled and cut into small chunks
• ½ cup oat flour
• 1 clove garlic minced
• 2 teaspoons apple cider vinegar
• 2 teaspoons dijon mustard
• 1 teaspoon paprika
• 1 teaspoon cumin
• sea salt and pepper to taste

Instructions

• Preheat oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
• Add cooked black beans into a food processor, pulse a few times until beans are chopped and a paste is formed (you can also mash with a fork). Remove from food processor and add to a large bowl.
• Next, add beets to the food processor and pulse until finely chopped. Remove from food processor and add to bowl with bean mixture.
• Add oat flour, minced garlic, apple cider vinegar, dijon mustard, paprika, cumin, sea salt and pepper to mixture. Stir until well combined.
• You should be able to handle mixture and form into patties. If mixture is too runny, add a tablespoon at a time of oat flour until desired texture is reached.
• Using a ¼ cup scoop, use hands to form into patties.
• Place on parchment paper and cook for 25-30 minutes or until edges are crispy 🙂

Notes

A tasty reminder that the warm days of summer will be here shortly 🙂

Nutrition

Calories: 99kcal | Carbohydrates: 18g | Protein: 5g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.3g | Sodium: 32mg | Potassium: 262mg | Fiber: 5g | Sugar: 2g | Vitamin A: 137IU | Vitamin C: 1mg | Calcium: 23mg | Iron: 2mg

The post Black Bean and Beet Burgers appeared first on beginwithinnutrition.com.

These green enchiladas are loaded with sautéed kale, roasted sweet potatoes and black beans sending the fiber and protein content sky-high making for a hearty meal that any meat-eater can appreciate!  Plus, they are ready in under an hour, which makes for an easy “whip-together” weeknight meal!  You can even prepare the filling the day before or in the morning for an even faster cook time!

I used corn tortillas from Whole Foods, which are not gluten-free.  Make sure to buy pure corn tortillas for a gluten-free option, if needed.  I also used a jarred green enchilada sauce from Whole Foods, which contained minimal ingredients.  I used store-bought sauce because a) tomatillos are impossible to find on Cape Cod right now and b) I didn’t have the time to make my own sauce!  However, if you’re feeling adventurous, can find the ingredients and have the free time, go ahead make your own!  This recipe looks delicious!

Recipe adapted from Two Peas and their Pod

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Green Enchiladas with Avocado Cream

The best recipe for Green Enchiladas with Avocado Cream

Course Breakfast, Main Course

Cuisine American, Gluten Free, Vegan

Prep Time 30 minutes minutes

Cook Time 15 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 349kcal

Cost $

Ingredients

• 2 cups sweet potato peeled and diced
• 1 tablespoon extra virgin olive oil plus a little extra for roasting sweet potatoes
• 1 cup white onion diced
• 2 cloves garlic minced
• 1 teaspoon cumin
• sea salt to taste
• ¼ teaspoon chili powder
• 2 cups kale destemmed and chopped
• 1 can black beans drained and rinsed
• 8 corn tortillas
• 1 15 oz can green enchilada sauce
• scallions and cilantro for topping
• Avocado Cream:
• 1 avocado
• 1 clove garlic
• 1 tablespoon olive oil
• ½ lime juiced
• 1-2 tablespoons water
• 2 tablespoons fresh cilantro
• sea salt to taste

Instructions

• Drizzle diced sweet potatoes with a little olive oil and roast on 450 for 15 minutes or until tender.
• In a large pan heat olive oil over medium heat. Add onion and sauté until translucent, add garlic and sauté another 2-3 minutes.
• Add cumin, sea salt and chili powder.
• Add kale and sauté until wilted. Add beans and roasted sweet potatoes. Taste and adjust seasoning as needed.
• Preheat oven to 350 degrees. Lightly oil or spray a cooking dish.
• Place a scoop of sautéed kale/sweet potato/black bean mixture into the center of a corn tortilla. Roll up and transfer to cooking dish. Repeat until all 8 enchiladas are stuffed.
• Pour green enchilada sauce on top and bake for 15 minutes.
• Top with chopped scallions, cilantro and avocado cream. Enjoy 🙂
• To make Avocado Cream:
• Place all ingredients into a food processor and blend until creamy. Add 1 tablespoon of water at a time to get desired consistency 🙂

Nutrition

Calories: 349kcal | Carbohydrates: 48g | Protein: 7g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 90mg | Potassium: 770mg | Fiber: 11g | Sugar: 6g | Vitamin A: 12919IU | Vitamin C: 44mg | Calcium: 175mg | Iron: 2mg

The post Green Enchiladas with Avocado Cream appeared first on beginwithinnutrition.com.

Here is a meal that combines fiber, protein and veggies!  I made my own enchilada sauce because some of the ingredients found in canned enchilada sauce is downright scary!  I couldn’t believe how quick, easy and cheap it is to make your own!  The recipe can be found over at Gimme Some Oven!

I always have a batch of cooked quinoa in the refrigerator, making this a meal that can be thrown together with minimal effort.  Having two kids now, meals have to be very convenient!  This is a recipe that hits all the nutritional points and does not lack on flavor!  You can’t go wrong with corn tortillas layered with spicy enchilada sauce, quinoa, beans and veggies!  If you eat cheese, add a layer of shredded cheddar!

Nutrition during breastfeeding is just as important as during pregnancy.  Here are a few rules of thumb that I like to go by:

Don’t cut calories until milk supply is established.  I know the first thing on the mind of many moms is postpartum weight loss and fitting into those skinny jeans again!  However, take it slow!  As you’ve heard before…it took 9 months to gain the weight, give yourself at least 9 months to take it off!  Drastically cutting calories may hurt your milk production and will definitely leave you drained.  Be sure to consume enough calories to meet your expenditure plus an additional 200-500 calories during the first 6 months of breastfeeding.

Continue to take your prenatal vitamin.  Getting adequate nutrition is tricky when you have a newborn to care for.  Some days you may eat well and other days not so well.  Continue to take your prenatal vitamin to fill in those nutritional gaps!

Remember to build up those bones.  Calcium intake is extremely important while breastfeeding, otherwise your bones will become depleted, which may result in osteoporosis later in life.  It is also crucial to increase calcium when you begin to wean your little one from breastfeeding because it is the only time in your life other than puberty that you can actually build bone.  Aim for 1,300 mg of calcium daily.  Here is a good article from the NIH!

Eat a balanced diet.  This rule rings true for everyone at every stage of life, but it is super important postpartum!  We don’t want those new moms out there becoming hangry!  (hungry + angry = hangry)  Aim for a wholesome diet that is free of processed foods and is plentiful in fruits, vegetables, whole grains, calcium rich foods and lean protein.  A minimum of 5 servings of fruits and vegetables is recommended however, I like to recommend at least 9 servings for increased antioxidant support and fiber.

Power up on protein.  Protein helps keep you full for longer and energized throughout the day.  The RDA for breastfeeding moms is 1.1 gm/kg of body weight, so a woman who weighs 145 pounds would need to consume 73 grams of protein per day.

Avoid foods high in mercury.  Breastfeeding women should follow the same recommendations on mercury as during pregnancy.  Mercury can contaminate your milk supply.  If you consume fish, choose low-merucy options such as wild caught salmon, catfish, shrimp or trout.

Eat as clean as possible.    I remember attending a detox seminar where Kristi Huges, ND stated that a mom will pass 25% of her toxins onto her child through breast milk.  I think of this every time I eat or drink anything.  It is best to avoid foods with additives, preservatives, artificial coloring, artificial sweeteners, chemicals, etc.  Also, avoid detox diets while breastfeeding.  During a detox the body releases toxins out of its cells and escorts them out via the liver.  However, these toxins can end up trying to make their escape through your milk supply…no thank you!

Our little love is four months old today!  

With both kids, baby wearing has been a lifesaver!  It’s a way to provide hands free cuddle time while getting stuff done!  Baby wearing and breastfeeding go hand-in-hand.  According to Dr. Sears “when a baby is near his source of milk and comfort, he does not have to use much energy to get his mother’s attention; he can use this energy to grow instead. (Sears and Sears 2001) In the early days, wearing baby skin-to-skin also increases prolactin, the hormone that helps your body make milk.  The human body is pretty amazing!

We had an extremely hot and humid summer and I was fortunate to have a light wrap made by Happy Baby.  It’s made in the USA with organic bamboo, which is a super soft material…plus, its super cute!   I especially need to wear Rowan during his “witching hours.”  He wants to be held from 5-7 every night and the Happy Baby Wrap makes it possible for me to give him the nurturing he needs while preparing dinner, walking the dog or chasing Noah around outside!

Check out their website Happy Baby Wrap!

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Quinoa Enchilada Bake

The best recipe for Quinoa Enchilada Bake

Course Breakfast, Main Course

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 276kcal

Cost $

Ingredients

• 2.5 cups cooked quinoa
• 1.5 cups black beans 1 can black beans drained and rinsed
• 1 cup frozen corn
• ¼ cup sliced olives
• ½ cup cherry tomatoes halved
• 1 cup fresh spinach chopped
• 6 corn tortillas cut in fourths
• 2 cups enchilada sauce store bought or homemade
• Cilantro Fresh Salsa and Avocado for toppings

Instructions

• Pre-heat oven to 375 degrees. Spray a 8×11 baking dish with natural cooking spray and set aside.
• In a large bowl combine quinoa, black beans, corn, olives, tomatoes and spinach.
• Spread ¼ cup enchilada sauce on the bottom of the baking dish and layer with half of the corn tortillas. Scoop half of the quinoa mixture onto the corn tortillas. Repeat once ending with quinoa mixture on top.
• Pour rest of enchilada sauce on casserole, cover and bake for 30-35 minutes or until enchilada sauce is bubbly.
• Let cool and top with cilantro, salsa and avocado as desired.
• Enjoy 🙂

Nutrition

Calories: 276kcal | Carbohydrates: 52g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 806mg | Potassium: 472mg | Fiber: 10g | Sugar: 7g | Vitamin A: 1093IU | Vitamin C: 8mg | Calcium: 56mg | Iron: 3mg

The post Quinoa Enchilada Bake and Breastfeeding Nutrition Tips appeared first on beginwithinnutrition.com.

These quesadillas can be made with or without cheese, an easy meal to please both vegans or vegetarians!

Sweet potatoes mashed with coconut oil, cumin, chili powder and sea salt is sandwiched between a spinach tortilla and heated on a warm skillet.  Add organic shredded cheddar if you would like and top with fresh tropical black bean pineapple salsa…suitable for a meal or served in smaller portions as an appetizer!

The salsa recipe is adapted from Martha Stewart.  I kept it on the mild side, but try adding a little chopped jalapeño for heat!  You will have leftovers of the salsa, which you can add to salad greens for lunch tomorrow!

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Sweet Potato Quesadillas with Black Bean Pineapple Salsa Vegetarian

The best recipe for Sweet Potato Quesadillas with Black Bean Pineapple Salsa Vegetarian

Course Main Course, Side Dish, Snack

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 557kcal

Cost $

Ingredients

• 2 cups sweet potatoes peeled and chopped
• ½ tablespoon coconut oil
• ¼ teaspoon cumin
• ⅛ teaspoon chili powder
• sea salt to taste
• spritz of fresh lime juice
• 2 large spinach tortillas or 4 small tortillas
• ½ cup shredded organic cheddar optional
• Black Bean Pineapple Salsa
• 1 can 15 oz black beans, rinsed and drained
• 1.5 cups fresh pineapple chopped
• 3 tablespoons red onion diced
• 1 lime juiced
• 3 scallions chopped
• ¼ cup cilantro chopped (optional)
• sea salt to taste

Instructions

• For mashed sweet potatoes:
• In a small sauce pan, boil chopped sweet potatoes until tender and easily pierced with a fork. Drain and mash with coconut oil, cumin, chili powder, sea salt and lime juice. Taste and adjust seasoning as needed.
• For Black Bean Pineapple Salsa:
• Mix all ingredients in a medium bowl until well combined. Taste and adjust flavors as needed.
• Heat tortilla in a large skillet over medium-high heat. Add half of sweet potato mixture (and cheese if using), fold tortilla in half and cook until tortilla is lightly golden. Top with black bean pineapple salsa and enjoy 🙂

Notes

Fun Fact:

Pineapple is rich in bromelain, which is a sulfur-containing enzyme that helps with digestion!  It also contains anti-inflammatory agents that may help ease conditions such arthritis and carpal tunnel syndrome as well as speed up recovery from surgery and injury.

Let food be your medicine!

Looking for another pineapple recipe?  Try these 🙂

Grilled Pineapple with Brown Sugar Lime Sauce

Pineapple Cucumber Banana Berry Smoothie

Nutrition

Calories: 557kcal | Carbohydrates: 87g | Protein: 16g | Fat: 19g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 28mg | Sodium: 707mg | Potassium: 728mg | Fiber: 11g | Sugar: 22g | Vitamin A: 19695IU | Vitamin C: 77mg | Calcium: 437mg | Iron: 6mg

The post Sweet Potato Quesadillas with Black Bean Pineapple Salsa appeared first on beginwithinnutrition.com.

Paprika is a less spicy and sweeter variety of cayenne called Capsicum Annuum. Paprika doesn’t just give food color and spice, it is also extremely beneficial to our health!  It contains the carotenoids lutein, zeaxanthin, beta-cryptoxanthin and beta-carotene (both of which convert to vitamin A).  These antioxidants prevent cellular damage and decrease risk of macular degeneration and cataracts.  In addition to carotenoids, paprika contains vitamin E, vitamin B6 and capsaicin.

These falafel burgers use smoked paprika and cayenne pepper, a double dose of antioxidants!  

We ate ours in oat flour pitas with shredded carrots, cucumbers and red onion!

Try adding one of these sauces for extra flavor!

Vegan Tzatziki Sauce

Greek Salad Dressing

Creamy Lemon Tahini Dressing

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Smokey Falafel Burgers Vegan and Gluten Free

The best recipe for Smokey Falafel Burgers Vegan and Gluten Free

Course Main Course

Cuisine Gluten Free, Mediterranean, Vegan

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 9

Calories 47kcal

Cost $

Ingredients

• 2 cans of chickpeas drained and rinsed
• ¼ cup red onion diced
• 2 cloves garlic minced
• ¼ cup fresh parsley packed
• 2 tablespoons olive oil
• 1 lemon juiced
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder
• 1 teaspoon sea salt
• ¼ cup quick oats gluten free
• ½ cup shredded carrots

Instructions

• Preheat oven to 350 degrees, line a baking sheet with parchment paper and set aside.
• In a food processor, combine chickpeas, red onion, garlic, parsley, olive oil, lemon juice, smoked paprika, chili powder and sea salt. Blend until smooth, similar to a chunky hummus! Transfer mixture to a bowl and fold in quick oats and shredded carrots.
• Use a ¼ cup measure to scoop mixture and form into patties. Place evenly on parchment paper.
• Cook for 15-20 minutes, flip and cook for an additional 15-20 minutes or until crispy and firm to touch.
• Serve alone or in a pita sandwich, enjoy 🙂

Nutrition

Calories: 47kcal | Carbohydrates: 4g | Protein: 1g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 267mg | Potassium: 73mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1474IU | Vitamin C: 10mg | Calcium: 12mg | Iron: 0.4mg

The post Smokey Falafel Burgers appeared first on beginwithinnutrition.com.

After coming home from a fast-paced weekend, I decided to make a “slow” meal, cooked with the help of my crock pot!

Black bean soup topped with fresh salsa, crispy corn tortillas and lime…

Soaking beans increases digestibility by decreasing the amount of oligosaccharides, a carbohydrate that may cause gas and bloating.  Sometimes I soak my beans, sometimes I don’t…it all depends on how much time I have!  I did soak the beans for this recipe to cut down on cooking time and to bring a creamier consistency to the soup.

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Crockpot Black Bean Soup

The best recipe for Crockpot Black Bean Soup

Course Main Course, Soup

Cuisine American, Gluten Free, Vegan

Prep Time 10 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Servings 4

Calories 207kcal

Cost $

Ingredients

• 1 pound dry black beans picked through, soaked overnight and rinsed
• 1 tablespoon extra virgin olive oil
• ½ white onion diced
• 2 cloves garlic minced
• 4 cups vegetable broth
• 2 cups water
• 1 tablespoon cumin
• ½ teaspoon paprika
• ½ teaspoon chili powder more if you like it spicy!
• sea salt to taste
• ¼ cup fresh cilantro chopped
• fresh salsa
• baked corn tortillas
• lime wedges

Instructions

• Soak beans overnight in ~10 cups of water, drain, rinse and set aside.
• In a small skillet over medium heat, saute onion in olive oil until translucent.
• Add garlic and saute until fragrant, remove from heat.
• Add beans, sautéed onion/garlic mixture, vegetable broth, water, cumin, paprika and chili powder to crock pot.
• Cook on high for 4 hours then on low for 2 hours or until beans are tender. Add fresh cilantro and sea salt to taste.
• Transfer half of the soup to a food processor/blender and puree until creamy. (you can also use a hand-held immersion blender) Mix back into crock pot with the rest of the soup and stir.
• Serve with fresh salsa, crispy corn chips and lime wedges. You can also top with avocado and hot sauce 🙂

Notes

I almost forgot to mention….

Not only is this a super healthy soup, it’s also budget friendly 🙂

Serving up at roughly $2.50 per serving with toppings and all, including fancy fresh made organic salsa 🙂

Nutrition

Calories: 207kcal | Carbohydrates: 33g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 955mg | Potassium: 471mg | Fiber: 10g | Sugar: 3g | Vitamin A: 792IU | Vitamin C: 2mg | Calcium: 56mg | Iron: 4mg

The post Crock Pot Black Bean Soup appeared first on beginwithinnutrition.com.

Although I am not ready to say goodbye to the summer, I am ready to get back into a routine again! So long summertime stress!  Bedtimes are returning to a reasonable hour again, the laundry is getting done (kind of) and more meals are spent at home!  But, let’s face it…the fall can be a monster in its own right with busy school and work schedules!

Here is a recipe that will be ready and waiting for you when you walk in the door after a long day! The quinoa and lentil taco filling is made in the crockpot!  Just whip out the tortillas and toppings and you have a meal ready in minutes!

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Crockpot Quinoa Lentil Tacos Vegan and Gluten Free

The best recipe for Crockpot Quinoa Lentil Tacos Vegan and Gluten Free

Course Breakfast, Main Course, Side Dish

Cuisine American, Gluten Free, Mexican, Vegan

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Baking Time 5 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 151kcal

Cost $

Ingredients

• 1 sweet potato peeled and chopped
• ½ cup dry lentils
• ½ cup dry quinoa
• 2½ cups vegetable broth
• 2 cloves garlic minced
• 1 tablespoon Bragg’s Amino Acids or Tamari
• 1 teaspoon smoked paprika
• ¼ teaspoon cayenne pepper
• ¼ teaspoon cumin
• For Tacos:
• Tortillas of your choice gluten free, corn or whole wheat
• Shredded lettuce
• Avocado
• Sour Cream and/or Cheese vegan or non-vegan
• Salsa
• Hot Sauce
• Fresh Cilantro

Instructions

• Add all ingredients to a crockpot and cook on low for 7-9 hours.
• Assemble tacos as desired and enjoy 🙂

Notes

The combination of smoked paprika and Bragg’s Amino Acids creates an almost BBQ-ish flavor.  The consistency of the quinoa and lentil taco filling has a texture similar to ground beef in your standard tacos.  This recipe is adapted from the amazing blog Healthy Slow Cooking.  In addition to some minor changes,  I revved up the nutrition by adding sweet potato!

This was a kid-approved recipe as well!  Happy Meatless Monday 🙂

Nutrition

Calories: 151kcal | Carbohydrates: 28g | Protein: 7g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Sodium: 416mg | Potassium: 391mg | Fiber: 7g | Sugar: 3g | Vitamin A: 5821IU | Vitamin C: 2mg | Calcium: 33mg | Iron: 2mg

The post Crockpot Quinoa Lentil Tacos appeared first on beginwithinnutrition.com.

Are you in search of a flavorful and comforting dish that will warm your soul?

Miso soup with tofu is not only delicious but also carries a rich history and cultural significance. It has been enjoyed for centuries in Japan, where it is often served as a starter or accompaniment to meals. The umami flavor, derived from the fermented soybean paste known as miso, adds a depth of taste that is truly unique. And with the addition of silky tofu and nutrient-rich wakame seaweed, each spoonful becomes an explosion of flavors and textures.

But what makes miso soup with tofu even more special is its appeal to vegetarians and vegans. With its plant-based ingredients, this dish provides a satisfying alternative for those seeking meat-free options without compromising on taste or nutrition.

So if you’re ready to elevate your culinary experience and indulge in the goodness of miso soup with tofu, stay tuned for our upcoming content. We’ll be sharing quality recipes, helpful videos, tips on ingredient selection, and more to ensure you can create the perfect bowl of miso soup at home.

Types and Colors of Miso Paste for Your Soup

In the world of miso soup with tofu, there’s more than meets the eye. Let’s explore the different types and colors of miso paste and how they can elevate the flavor profile of your soup.

Different Types of Miso Paste

Miso paste comes in various types, each offering its own unique taste and characteristics. The three most common types are white, red, and mixed miso paste.

• White Miso Paste: This type is made from fermented soybeans with a higher proportion of rice or barley koji (a type of mold). It has a mild, slightly sweet flavor with a smooth texture. White miso paste is best suited for delicate soups that require a subtle taste.
• Red Miso Paste: Made from soybeans fermented with a higher proportion of soybean koji, red miso paste has a stronger and more robust flavor. It adds depth and richness to your soup, making it perfect for heartier dishes.
• Mixed Miso Paste: As the name suggests, mixed miso paste combines both white and red varieties. It offers a balanced flavor profile that falls somewhere between the two extremes. Mixed miso paste is versatile and can be used in a wide range of recipes.

The Influence of Color on Flavor

The color of miso paste plays a significant role in determining the overall flavor profile of your soup. Generally, lighter-colored miso pastes have milder flavors while darker ones have more pronounced umami notes.

• Lighter-colored miso pastes like white miso tend to be sweeter and less salty compared to their darker counterparts. They offer a delicate balance that pairs well with ingredients like tofu without overpowering them.
• On the other hand, darker-colored miso pastes such as red or mixed varieties have bolder flavors with deeper umami characteristics. They add complexity and depth to your soup, making it more robust and satisfying.

Pairing Miso Paste with Tofu

The choice of miso paste is crucial for achieving the perfect balance of flavors. While personal preferences may vary, certain types of miso paste work particularly well with tofu.

• White Miso Paste: Its subtle sweetness complements the delicate taste of tofu beautifully. The mild flavor allows the tofu’s natural creaminess to shine through without overpowering it.
• Mixed Miso Paste: With its balanced flavor profile, mixed miso paste harmonizes with tofu in a way that enhances both ingredients. It strikes a middle ground between the lightness of white miso and the richness of red miso.

Experimentation is key when finding your favorite combination of miso paste and tofu. Try different variations to discover the one that tantalizes your taste buds!

Regional Variations in Japan

In Japan, regional influences play a significant role in determining the types and colors of miso paste used in soups. Different regions have their own traditional recipes and preferences.

For example:

• In Kyoto, white miso is commonly used for its delicate flavor that pairs well with vegetables and seafood.

Essential Ingredients for a Perfect Vegan Miso Soup Recipe

To create an authentic bowl of miso soup with tofu at home, it’s crucial to gather all the necessary ingredients. By selecting high-quality ingredients, you can enhance the overall taste and texture of your homemade miso soup. Let’s dive into the essential ingredients that will make your miso soup recipe a hit!

Tofu: The Star Ingredient

Tofu is the star ingredient in miso soup, adding a delightful creamy texture and protein-packed goodness. When choosing tofu for your soup, you have options like silken or firm tofu. Silken tofu has a smooth and delicate consistency, while firm tofu holds its shape better when cooked. Experiment with both types to find your preferred consistency in the soup.

Pro tip: If you prefer softer tofu in your miso soup, opt for silken tofu. For those who enjoy a firmer texture, go for firm tofu.

Ginger:  

Fresh ginger root has been regarded as a healing food for centuries.  Not only does it ease tummy troubles, it also helps clear up congestion and may contain anti-bacterial compounds. Plus, it adds a sweet and spicy flavor! To enhance the immunity boosting effect of this vegan miso soup, try our cortisol mocktail recipe with fresh ginger.

Green Onions: A Flavorful Addition

Green onions, also known as scallions or spring onions, are an excellent addition to miso soup. These vibrant green stalks add freshness and a mild onion flavor to the dish. Chop them up finely and sprinkle them on top of your finished miso soup for an extra burst of flavor.

Seaweed: Adding Depth and Variety

Seaweed is another versatile ingredient that can elevate your miso soup recipe. It adds depth and umami flavor to the broth while providing essential nutrients like iodine. There are various types of seaweed available, such as wakame or kombu. Wakame is commonly used in miso soups due to its tender texture when rehydrated.

Pro tip: Soak dried seaweed in water before adding it to your miso soup to soften it up.

Mushrooms: A Savory Twist

Mushrooms are an excellent way to add savory flavors and earthiness to your miso soup. Shiitake mushrooms are a popular choice due to their rich taste and meaty texture. You can slice them thinly or leave them whole, depending on your preference.

Pro tip: If you’re feeling adventurous, try using different types of mushrooms like enoki or oyster mushrooms for a unique twist in your miso soup.

Customization: Make It Your Own

While traditional miso soup recipes follow a specific set of ingredients, don’t be afraid to customize it with your favorite additions. Here are some ideas to personalize your miso soup:

• Add vegetables like carrots, spinach, or corn for added nutrition and color.
• Include protein sources such as tofu puffs or seitan
• Experiment with different types of miso paste (white, red, or mixed) to vary the flavor profile of your soup.

Pro tip: Taste the broth as you go along and adjust the flavors according to your liking by adding more miso paste or soy sauce if needed.

By customizing your miso soup recipe with these additional ingredients, you can create a unique flavor combination that suits your taste buds perfectly.

Step-by-Step Guide: Quick and Easy Miso Soup with Tofu

By following these instructions, you’ll be able to impress your family and friends with a flavorful bowl of miso soup in no time.

Handling and Cutting Tofu for the Perfect Texture

To achieve the ideal texture for your miso soup, it’s important to handle and cut the tofu properly. Here’s how you can do it:

1. Start by choosing firm or extra-firm tofu, as they hold their shape better in soups.
2. Gently remove the tofu from its packaging and drain any excess water.
3. Place the tofu on a cutting board and carefully slice it into small cubes or rectangles.
4. If you prefer a softer texture, you can lightly press the tofu between paper towels to remove more moisture before cutting.

Achieving the Ideal Balance of Flavors

Seasoning is key. Here are some tips to help you achieve the perfect balance of flavors:

1. Start by preparing your dashi broth, which serves as the base for miso soup. You can use instant dashi granules or make your own from scratch using ingredients like kombu (kelp) and bonito flakes.
2. Once your dashi broth is ready, add miso paste according to your taste preferences. White miso paste offers a milder flavor, while red miso paste adds more depth and richness.
3. To enhance the umami flavor in your miso soup, consider adding ingredients like soy sauce or mirin (sweet rice wine).
4. Be mindful not to boil the miso paste directly in hot broth as it can diminish its flavor profile; instead, dissolve it in some broth separately before adding it to the pot.

Customizing Your Miso Soup

One of the great things about miso soup is its versatility. You can easily customize it by adding additional vegetables or proteins according to your preferences. Here are some ideas to get you started:

• Vegetables: Consider adding ingredients like sliced mushrooms, spinach, seaweed, green onions, or bean sprouts for added flavor and nutrition.
• Proteins: Besides tofu, you can include other proteins such as sliced cooked chicken, shrimp, clams, or even tofu puffs.
• Noodles: If you want a heartier soup, you can add cooked noodles like udon or soba for a more substantial meal.

Feel free to experiment with different combinations until you find your favorite variation of miso soup!

Impress with an Easy-to-Follow Recipe

Now that you have all the necessary information and tips at hand, it’s time to put them into action and impress your loved ones with an easy-to-follow recipe for miso soup with tofu. Here’s a simple step-by-step guide:

1. In a medium-sized pot, bring your dashi broth to a gentle simmer over medium heat.
2. Add any desired vegetables or proteins and cook until they are tender.
3. Reduce the heat to low and dissolve the desired amount of miso paste in a small amount of hot broth before adding it back into the pot.

Boosting Nutrition: Unveiling the Health Benefits of Miso Soup

Incorporating miso soup into your diet can provide numerous health benefits. Let’s delve into the nutritional advantages this nourishing dish offers, especially.

High Protein Content from Tofu

Miso soup is made with tofu, a soy-based ingredient that is an excellent source of plant-based protein. Protein is essential for growth and repair in our bodies and helps keep us feeling full and satisfied after a meal. By including miso soup in your diet, you can ensure you’re getting a good amount of protein to support your overall health.

Probiotics for Gut Health

The fermented soybean paste used in miso soup contains probiotics that promote gut health. Probiotics are beneficial bacteria that help maintain a healthy balance in our digestive system. They aid in breaking down food, absorbing nutrients, and supporting proper digestion. By consuming miso soup regularly, you can introduce these helpful probiotics into your gut and improve your digestive health.

Antioxidant Properties of Miso Paste

Certain types of miso paste used in soups contain antioxidants that can benefit our bodies. Antioxidants help protect our cells against damage caused by harmful molecules called free radicals. By consuming foods rich in antioxidants, such as miso soup, we can potentially reduce the risk of chronic diseases like heart disease and certain types of cancer.

Heart-Healthy Low-Fat Option

One of the reasons why miso soup is considered a healthy choice is because it is low in fat and cholesterol-free. Consuming excessive amounts of saturated fats and cholesterol can contribute to heart disease and other cardiovascular problems. By opting for low-fat options like miso soup instead, we can support our overall heart health.

Improved Digestion, Immunity, and Well-being

Incorporating nutrient-rich dishes like miso soup into a balanced diet can have a positive impact on our digestion, immunity, and overall well-being. The combination of ingredients in miso soup provides essential vitamins, minerals, and fiber that support proper digestion and nutrient absorption. The probiotics found in miso can strengthen our immune system, helping us fight off infections and illnesses.

By enjoying miso soup regularly as part of a healthy lifestyle, you can reap these benefits and contribute to your overall well-being.

To summarize:

• Miso soup with tofu is an excellent source of plant-based protein.
• The fermented soybean paste used in miso provides probiotics for gut health.
• Certain types of miso paste used in soups contain antioxidants.
• Miso soup is low in fat and free from cholesterol.
• Incorporating miso soup into a balanced diet can improve digestion, boost immunity, and enhance overall well-being.

Variations and Additions: Enhancing Your Miso Soup Experience

If you think miso soup with tofu is already delicious, get ready to take it up a notch! There are so many ways to customize and elevate your basic miso soup recipe. Let’s explore some exciting variations and additions that will make your taste buds dance.

Get Creative with Additions

Don’t limit yourself to just tofu in your miso soup. You can experiment with various additions to create a more satisfying meal. Here are some options to consider:

• Noodles: Adding noodles like udon or soba can transform your miso soup into a heartier dish. The chewy texture of the noodles pairs perfectly with the rich flavors of the broth.
• Vegetables: Enhance the nutritional value of your miso soup by adding an assortment of vegetables. Carrots, mushrooms, spinach, or bok choy are all great choices that add vibrant colors and different textures.
• Seafood: If you’re a fan of seafood, try adding shrimp, clams, or even salmon to your miso soup. The delicate flavors of seafood complement the umami taste of miso beautifully.

Experiment with Garnishes

Garnishes not only enhance the flavor but also add visual appeal to your miso soup. Here are some ideas for garnishing your bowl:

• Sesame Seeds: Sprinkle toasted sesame seeds on top of your miso soup for a nutty flavor and a delightful crunch.
• Nori Flakes: Crumble nori seaweed sheets into small flakes and sprinkle them over your soup for an authentic Japanese touch.
• Green Onions: Finely chop green onions and sprinkle them on top as a fresh garnish that adds both color and flavor.

Try Regional Variations

Miso soup has regional variations across Japan, each offering unique flavors. Why not try incorporating these variations into your own homemade miso soup?

• Yuzu Citrus: Add a burst of citrusy flavor by squeezing some yuzu juice into your miso soup. The tanginess of yuzu complements the savory taste of miso, creating a refreshing twist.
• Spicy Miso Paste: If you enjoy a little heat, try adding spicy miso paste to your soup. It will give your miso soup a fiery kick and add an exciting dimension to the flavors.

Traditional Side Dishes

In Japan, miso soup is often served as part of a larger meal. Here are some traditional side dishes that pair well with miso soup:

• Pickles (Tsukemono): Enjoy the contrast between the salty and tangy pickles and the comforting umami flavors of miso soup.
• Steamed Rice: A bowl of steamed rice perfectly complements the simplicity and warmth of a bowl of miso soup.

Customize According to Your Taste

One of the best things about making your own miso soup is that you can adjust it according to your preferences. Here are some ways you can customize your miso soup experience:

• Thickness: If you prefer a thicker broth, simply add more miso paste. Conversely, if you like a lighter consistency, use less paste or dilute it with more water or dashi.
• Saltiness: Miso paste varies in saltiness, so taste as you go and adjust accordingly.

Indulge in the Simple Pleasure of Miso Soup with Tofu

Now that you have learned about the different types and colors of miso paste, mastered the art of making flavorful dashi, gathered all the essential ingredients, and followed a step-by-step guide to prepare a quick and easy miso soup with tofu, you are well on your way to enjoying the simple pleasure of this delicious Japanese dish. But there’s more to explore!

To enhance your miso soup experience, consider experimenting with variations and additions. From adding vegetables like mushrooms or seaweed to incorporating proteins like shrimp or chicken, there are endless possibilities to customize your miso soup according to your taste preferences. Don’t be afraid to get creative and make it truly yours.

Remember, miso soup is not only tasty but also packed with health benefits. It can boost your immune system, aid digestion, and provide important nutrients. So why not make it a regular part of your diet? Start indulging in the simple pleasure of miso soup with tofu today!

FAQs

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Immunity Boosting Miso Soup Vegan

Course Main Course, Soup

Cuisine Chinese, Gluten Free, Vegan

Keyword amino acids, baby spinach, brown rice, carrots, extra virgin olive oil, garlic, ginger root, miso, miso paste, Mushrooms, scallions, tamari, toasted sesame seed oil, Tofu, vegetable broth, wakame flakes

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 4

Calories 121kcal

Cost $

Ingredients

• 3 cloves garlic minced
• ½ teaspoon fresh ginger root grated
• 2 cups mushrooms sliced
• 3 cups vegetable broth
• 3 cups water
• 1 tablespoon braggs amino acids or tamari
• 1 tablespoon toasted sesame seed oil
• 2 tablespoons miso paste thinned out with a little water
• large handful of baby spinach
• 1 cup julienne sliced carrots
• 1 cup organic extra firm tofu cubed
• pinch wakame flakes
• 3 scallions thinly sliced

Instructions

• Add sesame oil of your choice to a large soup pot over medium-low heat.
• Add garlic and fresh ginger root, sauté until fragrant.
• Add mushrooms and sauté until they release their moisture.
• Add broth and water and simmer on low for 30-45 minutes.
• Remove mushroom broth from heat and stir in bragg's amino acids, miso paste (before adding miso to soup, thin miso paste out by mixing with a little water in a small bowl).
• Before serving add spinach, carrots, diced tofu and wakame flakes to a bowl then add steaming broth on top.
• Garnish with scallions and serve with brown rice.
• Enjoy 🙂

Notes

I recommend simmering the mushroom broth for at least 30 minutes to extract all the nutrients from the mushrooms.  However, if you are in a pinch you can decrease the simmer time!  Do not add miso paste to boiling soup as the high temperature will destroy the live enzymes and probiotics in the miso.

I like to serve this soup with steamed short grain brown rice that has been cooked with a little bit of coconut oil for added immune support.  Sprinkle with gomasio and pink sea salt for extra yumminess!

This soup can be served for breakfast, lunch or dinner and is totally kid-friendly!  Noah loves drinking miso broth, which makes me a happy mom!

Nutrition

Serving: 4g | Calories: 121kcal | Carbohydrates: 12g | Protein: 8g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 1098mg | Potassium: 403mg | Fiber: 2g | Sugar: 5g | Vitamin A: 5820IU | Vitamin C: 5mg | Calcium: 52mg | Iron: 1mg

Remember:  The immune system is just that…a system that needs to be balanced in order to run its best.  Creating this balance includes stress reduction, adequate sleep and healthy lifestyle habits such as exercise and being a non-smoker.

The post Immunity Boosting Miso Soup Recipe with Tofu appeared first on beginwithinnutrition.com.

Why Choose an Aioli Breakfast Burrito?

Breakfast is an essential meal, setting the tone for the rest of your day. Whether you’re a high-protein advocate or an easily digestible juice enthusiast, it’s all about bio-individuality. Every person has unique digestive capabilities, and it’s crucial to identify what works best for you. An Aioli Breakfast Burrito offers a high-protein start to the day, keeping you satiated for longer and preventing mid-morning energy slumps​.

The Magic of Mushroom and Avocado

Our Aioli Breakfast Burrito incorporates two key ingredients: mushrooms and avocado. Mushrooms provide a hearty texture and rich umami flavor, while avocados lend a creamy, buttery contrast. Together, they create a taste sensation that will have your taste buds dancing!

A Burst of Flavor with Sriracha Aioli

What sets this burrito apart is the Sriracha Aioli – a spicy, creamy sauce that adds a kick to each bite. It’s the perfect way to spice up your morning, ensuring every mouthful is a flavor explosion.

Let’s Get Cooking

Personally, some days fruit or a smoothie is sufficient and other days I need more!  Eating a high-protein breakfast sets you up for the day by keeping you full for longer and preventing mid-morning slumps.

This Aioli Breakfast Burrito is not just a meal; it’s an experience – a delightful harmony of flavors, textures, and nutrients. So why wait? Start your day with a burst of flavor and a boost of nutrition with this delightful recipe. Enjoy your cooking adventure!

Print

Vegan Mushroom and avocado breakfast burrito with sriracha aioli

The best Vegan Mushroom and Avocado Breakfast Burrito Recipe with Sriracha Aioli

Course Appetizer, Main Course, Snack

Cuisine Gluten Free, Mexican, Vegan

Keyword Black Beans, Carrot, Cumin, extra virgin olive oil, Lemon Juice, Mushrooms, Sesame Seed Oil, Sriracha, Tofu, Tortillas, Vegenaise

Prep Time 30 minutes minutes

Bake Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 517kcal

Cost $

Ingredients

• 1 block of extra-firm tofu pressed and crumbled
• 1 tablespoon extra virgin olive oil
• 2 tablespoons braggs amino acids
• 1 tablespoon toasted sesame seed oil
• ½ tablespoon cumin
• 1 carrot shredded
• 1 can black beans rinsed and drained
• 8 oz package mushrooms sliced
• 2 avocados
• 4 whole wheat or gluten free tortillas
• 2 tablespoon Vegenaise
• 1 spritz of fresh lemon juice
• 1 tablespoon Sriracha or more depending on taste)

Instructions

• In a large skillet, heat olive oil over medium heat. Add tofu crumbles, bragg's amino acids, toasted sesame seed oil and cumin. Cook until tofu becomes golden, stirring occasionally. Add shredded carrot and black beans, cook until beans are heated. Remove from skillet and set aside.
• Add an extra drizzle of olive to skillet and warm over medium heat. Add mushrooms and a pinch of sea salt, sauté until mushrooms have released their moisture and start to turn a dark golden color, around 8-10 minutes.
• Meanwhile, in a small bowl whisk together vegenaise, lemon juice and sriracha.
• Warm tortillas on the stove top or in a microwave.
• To assemble burritos, add a scoop of the tofu/bean scramble, scoop of sautéed mushrooms, avocado slices and sriracha aioli.
• Roll, eat & enjoy 🙂

Notes

This recipe makes a large portion.  I like put left-over tofu scramble on salads for a quick and easy lunch!

Nutrition

Calories: 517kcal | Carbohydrates: 47g | Protein: 18g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 14g | Sodium: 401mg | Potassium: 1109mg | Fiber: 18g | Sugar: 5g | Vitamin A: 2713IU | Vitamin C: 15mg | Calcium: 74mg | Iron: 4mg

The post Mushroom and Avocado Breakfast Burrito with Sriracha Aioli (Vegan & Gluten-Free) appeared first on beginwithinnutrition.com.