Transition into fall cooking with this quick and easy miso soup recipe that provides a little warmth.  

Try this pantry friendly soup.

Enjoy its highly coveted umami flavor.

Fill up without feeling heavy!

All About Miso

Miso is an amazing base for cooking that gives a nice umami layer to your food (1).  A miso base usually comes in the form of a paste. Derived from Japan, miso can be made by mashing up soybean and mixing them with a fungus called koji (2). Because of the process, misos can be very diverse in flavor, texture, and color (yay fermentation)!

I learned this easy take on miso soup from a colleague at work. The great thing about this recipe is that it can be made sans-stovetop, in a microwave, if you want to cut down the prep time. You can also use pre-cooked black rice or any other grain you love and integrate it into the recipe for some additional caloric content. As an added bonus, this recipe is gluten-free, dairy-free and vegan. 

Easy Mushroom & Tofu Miso Soup

Ingredients:

• 2 Cloves Minced Garlic 
• 1 Tablespoons Finely Minced Ginger
• 4 Oz Assorted Mushrooms (I used Shiitake, Brown Beech and Oyster)
• 2 Tablespoons Preferred Oil (Olive, Avocado, Sunflower, etc.) 
• 1 Cup Tofu
• 1 Quart Miso Broth Base
• 2 Green Onions
• 1 Cup Preferred Rice (Black or Wild Recommended)*
• 1 Teaspoon Salt or Salt to Taste

* Note: Black Rice or Wild Rice is recommended because softer rice may not hold up as well in this recipe.  

Directions:

1. Measure out a cup of black or wild rice, place in a bowl, and cover with water. 
2. Allow the rice to sit on your counter overnight.
3. Bring 3 cups of salted water to boil in a saucepan.
4. Drain the rice and then add it to the saucepan.
5. Allow rice to cook for about 20 minutes.
6. While the rice is cooking, mince your garlic and your ginger

.

• 7. Heat up 2 tablespoons of avocado oil and sauté the ginger for about 1 minute. Add in the garlic and sauté for about 2 minutes or until the mixture is fragrant. Stir throughout to ensure the garlic doesn’t burn.

• 8. Your rice should be done by now. Drain off any excess water and set aside. 
• 9.  Prep your other ingredients: Cut the tofu into chunks. Do a quick rinse of your mushrooms but be careful not to soak them. Then pat them dry with a paper towel or kitchen cloth. Chop up your green onions.
• 10. In a soup pot, pour in the miso broth and spoon in the garlic and ginger mixture. Salt to taste.
• 11. Add the mushrooms, rice, and tofu and allow to cook for 6 – 8 minutes, until the soup is fragrant. 

• 12.Dish out and top with green onions.

Check out other recipes on the Yoga District Blog!

Sources:

1. Umami, https://food52.com/blog/22142-umami-the-5th-taste-explained
2. What is Miso, https://www.bonappetit.com/story/what-is-miso

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Welcome

This month she shares her take on a summer restaurant dining experience. 

Outside is still only semi-open and hangouts with friends physically distanced for everyone’s safety. So why not recreate the semblance of past social hangouts with a dish that is a staple at many gatherings, NACHOS!

These healthy and hearty nachos with a twist have enough fun toppings to share with housemates, a significant other or family during your next Netflix movie night. 

For a full dining out experience, pair your nachos with a fancy mocktail like this Berry Shrub Mocktail (1). 

Nachos and Sustainability

One of the best things about nachos is that they are a sustainable dish. Typically nachos can come together quickly with a bunch of items that you probably already have in your pantry. They’re also a great way to finish up leftovers or unused vegetables you have in your fridge. And, if you end up with more toppings than tortilla chips then you can throw any remaining ingredients into a tortilla for easy tacos! 

If you want to whip up your nachos really quickly, you can purchase premade black beans and pico de gallo, but as you’ll see in the recipe section both are pretty simple to make at home. Enjoy!

Light Summer Nachos

Start with making your Pico de Gallo. 

Pico de Gallo 

Ingredients:

• 3 Roma Tomatoes
• Juice from ½ of a Lime
• ½ small onion
• ½ Jalapeno (Remove the seeds if you want a milder Pico de Gallo.)
• Cilantro (I do about a handful, but adjust to your palette as needed.)
• 2 Pinches of Salt

Directions:

1. Dice onions, jalapenos and tomatoes. 
2. Bunch up your cilantro and finely chop. 
3. Mix all ingredients in a bowl and top with a squeeze of lime and a pinch or two of salt. Mix and taste as you salt.

Season and prep your veggie or meat base. 

Vegan Base (Sweet Potatoes)

Ingredients:

• 2 Sweet Potatoes
• 1 ½ Tablespoons Avocado Oil
• 1 Tablespoon Cumin
• 3/4 Teaspoon Himalayan Salt 
• 1/4 Teaspoon Garlic Powder
• ¼ Teaspoon Onion Powder 
• ½ Teaspoon Thyme
• ¼ Teaspoon Black Pepper 
• ¼ Teaspoon Coriander
• ¾ Teaspoon Chilli Powder

Directions:

1. Preheat the oven to 350 F. 
2. Start by cutting your sweet potatoes into 1-inch cubes. You can leave the skin on or peel based on your own personal preference. 
3. Place your sweet potatoes into a mixing bowl and add avocado oil. Mix the potatoes so they are evenly coated with the oil. Add spices and stir to evenly coat. 
4. Spread the sweet potatoes evenly on a non-stick baking sheet and bake for about 15 minutes, flipping the pieces half-way through. 

Meat Base (Chicken)

Ingredients:

• 2 Chicken Breasts
• ¾ Tablespoons Cumin
• ¼ Teaspoon Garlic Powder
• ¼ Teaspoon Paprika
• ¼ Teaspoon Onion Powder 
• ½ Teaspoon Thyme
• ¼ Teaspoon Black Pepper 
• ¼ Teaspoon Coriander
• ¾ Teaspoon Chilli Powder
• ¾ Teaspoon Pink Himalayan Salt

Directions:

1. Cut your chicken breasts into 1-inch cubes. 
2. Place your chicken breasts in a bowl and add spices. Mix the chicken with your hands so the chicken is evenly coated with the spice mix. 
3. Add about 1 tablespoon of avocado oil* to a frying pan. 
4. Once the oil has heated up, saute the chicken cooking on one side for about 5 minutes on medium heat, and then flip the chicken pieces to the other side to cook for another 5 minutes. 

*I prefer avocado oil because it has a low smoke point and a mild flavor but feel free to substitute with whatever oil you already own. 

Other Ingredients and Optional Toppings

• Tortilla Chips
• Cotija Cheese or a Vegan Queso
• Lettuce
• Corn
• Whatever Else You Want!

Next up, prepare your beans. 

Black Beans  

Ingredients:

• 1 Tablespoon Tomato Paste
• ½ Can of Green chili
• ½ Cup Water
• ¼ Onion
• ½ Teaspoon Cumin
• ½ Teaspoon Garlic
• ½ Teaspoon Chili Powder
• ½ Teaspoon Coriander
• 2 Pinches of Salt

Directions:

1. Add the full can of beans, 1 tablespoon tomato paste, ½ cup water and all the spices, mixing to ensure all ingredients are evenly incorporated. 
2. Let boil and reduce to medium-heat, stirring occasionally and cooking until you’ve got your favorite consistency of beans. I like a mix of mushy and solid beans.

Plate your nachos.

Directions:

1. Place tortilla chips into a shallow bowl and pile up your ingredients.
2. I like to start with my lettuce (cut these into small strips for easy plating), then add beans, and then the meat or sweet potatoes. 
3. Finish up your nachos by topping with any extras and then a cheese or vegan cheese. 

Sources:

1. Berry Shrub Mocktail, https://www.kimbroughdaniels.com/2019/03/29/berry-shrub-mocktail/

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Looking for a dairy-free and vegan alternative for your Thanksgiving table?

Try this creamy vegan herb mashed potatoes recipe!

Mashed potatoes are such a traditional dish for the holiday and now everyone can enjoy them.

POTATOES:

To make 8-10 servings, I used a 5lb bag of russet potatoes. I choose russet potatoes because they are more starchy than other types, which creates light and fluffy mashed potatoes. 

The science behind potato starch is interesting and a little complicated. The amount of starch released during the prep and cooking process determines the texture and consistency of your mashed potatoes. Because russet potatoes are soft and easy to smash they stay soft and fluffy during the mashing process. If potatoes are overly starchy they will become “gluey” and sticky in texture and consistency.

Potatoes release their starch throughout the prep, cooking, and mashing process. I have a plan to help you keep your potatoes light and fluffy! When you peel your potatoes keep them whole and soak them in cold water. This will keep them from turning brown and will rinse off the starch on the surface. On a busy cooking day like Thanksgiving you can peel and soak your potatoes up to an hour or so ahead of time.

Chopping: To cook your potatoes you will need to chop them into about 1 inch cubes. The goal is to have them all chopped to the same size so that they cook evenly and are done at the same time. The smaller you cut your potatoes the faster they cook, however you do not want to go smaller than 1 inch cubes. This is because when you chop potatoes smaller, you will increase surface area allowing more starch to be released during the boiling process which will create a less-soft and fluffy potato.

Be cautious when chopping since you will notice that starch (the white residue) released onto your knife makes the potatoes stick to it more often. Be super careful when trying to pull the potatoes off. Make sure to keep the blade on the cutting board to prevent cutting yourself. To make it easier you can wipe off your knife when it shows signs of the starch builds up.

Cooking: Boil the potatoes. Add your chopped potatoes into a deep pot of cold water with 2 TBSP of salt. Make sure your potatoes are fully submerged in the water. Bring the water and potatoes up to a boil and cook until your potatoes are soft. You should be able to poke them with a fork and they slide off without effort. Cooking time is approximately 15-25 minutes depending on how big your pot is and your cut size on the potatoes.

Drain: Drain off the water and let the potatoes steam dry while you gather your other ingredients.

Mashing: You will want to do this while the potatoes are still hot. Whatever method you choose to mash your potatoes will determine the texture and consistency of your mashed potatoes.

To keep them the most soft and fluffy use a potato ricer (1). If you don’t have a potato ricer then the second best option is to hand mash.This is the method I use with a traditional hand masher (2). To get them the smoothest and creamiest, less fluff you can use a hand mixer or a stand mixer with the whisk attachment, just make sure to not over beat them.

Dietary Restrictions: Do not confuse starch in potatoes to be gluten. Potatoes are naturally gluten-free. This gluten free, dairy free and vegan recipe is great for for guests with dietary restrictions. Please note this recipe does contain nuts.

ALMOND AND CASHEW MILK

Cashew Milk is a great alternative to whole milk or half and half for these mashed potatoes. It’s 100% dairy-free but still provides the same thick creamy texture that you want with mashed potatoes. Cashew milk gives the most resemblance to a thick whole milk, but if you want to just use almond or oak milk you can do that as well. Just make sure it’s unflavored and unsweetened. I picked an unsweetened Cashew Almond Milk for this recipe.

REHEATING TIPS

Thanksgiving dinner is always a time when you want to prep and make ahead as much as possible. You can make these potatoes ahead of time but same day is preferred. 

Follow the recipe below, however reserve 1 cup of cashew milk for right before serving the mashed potatoes. Reheat your mashed potatoes over the stove and pour in the reserved 1 cup of cashew milk – this will fluff them back up and give you a creamier texture.

If you keep them warm in the oven like my grandma always did, then just pour the reserved cashew milk into them and stir before serving. If you’re a guest and bringing this dish with you then also bring along the reserved cup of cashew milk. If the potatoes are still warm when you get to your Thanksgiving dinner, then pour in your cashew milk and stir before serving.

You may also need to add another pinch or two of salt at the reheat stage as well. Potatoes love salt and it will give your dish life!

Vegan Creamy Herb Mashed Potatoes 

• Servings: 10
• Time: 60 mins 
• Difficulty: easy

INGREDIENTS

• 5 lbs Russet Potatoes
• 2 TBSP Salt
• 1 TBSP Dry Sage
• 1 TBSP Dry Thyme
• 1 TBSP Minced Garlic
• 2-3 cups Cashew Milk
• 2 TBSP Olive Oil (plus a drizzle for garnish)
• 1 tsp Salt
• Fresh Herbs – Rosemary, Thyme and Sage for garnish (optional)

DIRECTIONS

1. Peel and chop your potatoes into 1 inch cubes.

2. In a large pot, add in your potatoes, 2 TBSP of salt and cold water so that your potatoes are fully submerged. Bring the pot to a boil. Cook your potatoes about 15-25 minutes until they are soft and tender.. You should be able to poke them with a fork and they slide off without effort.

3. Strain the water off your potatoes and put them back into the hot pot so that they can steam dry while you gather your ingredients.

4. Add in your dry herbs (sage and thyme), minced garlic, and a tsp of salt.

5. Pour in 2 cups of Cashew Milk, 2 TBSP of olive oil and mash your potatoes until they reach your preferred consistency. If needed, continue to add in cashew milk 1/4 cup at a time until the potatoes are desired level of creaminess. Season with more salt to preferred taste.

NOTES:

• be careful not to over mash or mix your potatoes to keep them fluffy and soft.
• if you are not serving right away then see my notes about the potatoes ahead of time in the reheating section and make sure to reserve 1 cup of cashew milk

6. Once the potatoes are creamy to perfection then add to your serving bowl and garnish with another heavy drizzle of olive oil and fresh herbs.

Sources:

1. Potato Ricer, https://en.wikipedia.org/wiki/Potato_ricer
2. Traditional Hand Masher, https://en.wikibooks.org/wiki/Cookbook:Potato_Masher

                

Check out other recipes on Yoga District Blog.

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These sheet-pan tacos are the perfect 30 minute weeknight meal.

This recipe is easily adaptable to your preference.

I’ll share different ways that I have made it at home, including 100% vegan and gluten-free options!

Meatless Mondays just got a little better.

• Servings: 4  
• Time: 5 mins to prep, 25 mins to cook
• Difficulty: easy

INGREDIENTS

Slaw:

• 4 cups total: Shredded Red & Green Cabbage, Carrots, and thinly sliced Green Onions (see note below)
• 1 medium/large Jalapeno – seeds removed and small diced
• 1 Lime – it should be semi-soft for more juice
• ¼ tsp Salt

Note: it’s easier and I think more cost effective to just buy salad//slaw in a bag. If needed, you can add carrots and green onions to your mixture, 2 carrots shredded, 2 green onions thinly sliced, whites only

Tacos:

Veggies:

• 1 large Red Pepper
• 1 large Poblano Pepper or Jalapeno Pepper
• 1 small Onion
• ½ tbsp Olive oil
• ¼ tsp Salt
• ¼ tsp Chili Powder

Meat:

• Ground Turkey or
• Ground Beef or
• Vegan: 8oz Beyond Meat burger patties
• ¼ tsp Curry (if you already have it on hand)
• 1 tsp Chili Powder
• ¼ tsp Salt
• ¼ Turmeric

Choose your favorite tortillas or shells.

Vegan & Gluten Free: Siete Brand  

DIRECTIONS

The first step is to make the slaw. In a large bowl combine your 4 cups of slaw mixture. Add in your diced jalapeno and salt. Juice one lime and pour over the slaw. Stir to combine and set aside.

Next, preheat your oven to 350°F.

Prepare your pan, this step is completely optional. I used foil to create two separate spaces for my meat and vegetables. I don’t like having raw meat touch raw vegetables.  Make two dividers by using two pieces of foil into two squares with sides (see picture below).

Then slice your red pepper, poblano pepper and onion into strips, like you would do for fajitas. Lay them out on your sheet pan. Next, drizzle ½ tbsp of olive oil, sprinkle ¼ tsp salt and ¼ tsp of chili powder over the vegetables.

Add your meat to your pan, break it up with a spoon. Sprinkle over the top of your meat: ¼ tsp Curry, 1 tsp Chili Powder, ¼ tsp Salt, and ¼ Turmeric.

Place the prepared items in the oven and roast for 25 minutes.

Warm up your tortillas or taco shells during the last 10 minutes of the cooking time. You can place hard taco shells or tortillas in the oven.  Or using tongs place the tortilla directly over the flame of a gas stove until slightly warm.

With a spoon re-break up the meat so that it has crumbled enough for your tacos.

Then stir your slaw and build your tacos! Serve with lime wedges and sliced avocado.

Copyright © 2019 Nicole’s Tasting Spoon

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