Maple Roasted Squash & Soba Noodles

There are many reasons why I love fall... the colorful leaves, crisp fresh mornings, rainy days, apple cider (anything apple, really), and most importantly, the beginning of the winter squash season. There are so many different varieties of winter squash, and I love them ALL. Delicata, butternut, spaghetti, kabocha, the list goes on and on. Seriously, how could you pick between all of these beauties? Luckily, with all the different Farmers Markets here, I don't have to. I can pick up a few of my favorites each week and enjoy them all. Phew.

If you are like me, and your diet consists of 50% kale and 50% squash (ok, that may be an exaggeration), then you will love this dish. The sweet roasted delicata squash and the slightly crispy kale will delight any veggie-lover's palate. Plus the miso red-chili pepper sauce gives it just the perfect amount of kick at the end. Are you drooling yet? I am.

Here's the recipe.....

Maple-Roasted Squash & Soba Noodles

Ingredients: 

- 1 lb (delicata) squash, diced- any winter squash should do (please note: some squash you may need to peel)

- 2 Tablespoons maple syrup

- 2 Tablespoons olive oil

- Salt and pepper

- 1 bunch kale

- 1 Tablespoon olive oil

- Buckwheat soba noodles 

- Fresh basil, chopped 

- Seeds from squash, toasted 

For the Sauce:

- 3 Tablespoons olive oil

- 1 Tablespoon miso paste

- 1 Teaspoon maple syrup 

- 1 Tablespoon brown rice vinegar

- water to taste

- 1-2 Tablespoons red pepper flakes 

Preheat oven to 350 F. Place diced squash onto baking sheet. Mix together oil and maple syrup and pour over squash. Add salt and pepper (a pinch of each). Toss to combine. NOTE: although the picture doesn't show, place a piece of tin foil on top of baking sheet... this will make clean up much easier!

2 options for the kale: 

- Baking: if you like crispier kale (i.e. kale chips) use the baking method and combine kale and olive oil on baking sheet and bake for 5-7 minutes (do this while squash is baking). Once done, place in a bowl and set aside. 

- Saute: if you want softer, more tender kale, you can heat oil in pan and saute kale for 3 minutes, until it turns bright green. Remove from heat, and set aside. 

After (or during) the kale prep, bring a large pot of water to boil and cook soba noodles per instructions. 

Using a food processor, quickly mix the sauce ingredients together (minus the red pepper flakes- add those after). 

Toss the sauce, soba noodles, squash and kale together in a large bowl. Sprinkle with the basil, seeds and extra red pepper flakes, if so desired. Serve and enjoy while warm! 

Food for thought:

- Squash can be a pain in the you-know-what to cook with. Chopping that thing open, peeling and dicing can be time-consuming. If you know you will be using squash in a few meals, do all the prep ahead of time. I like to put on some Frank Sinatra while I prep the squash.... call me crazy, but it does help. Peel and dice the whole thing ahead of time and store in a large container in your fridge. It should last a few weeks, and makes meal prep much more enjoyable, especially if you are on a  tight schedule. 

Roasted Root Vegetable & Apple Soup

Root veggies, apples and soup... oh my! The three best aspects of fall. This is one of my favorite fall soups. If you are a fan of roasted root veggies and baked apples, you will love this soup! The best part, you can get (almost) all the ingredients for this soup from your local farmers market!

Purchasing organic, local and in-season produce is one of the best investments you can make for your health, community and planet. Pesticides, herbicides and fungicides that are sprayed on crops don't just kill the unwanted bugs and weeds, these chemicals also wreak havoc as they pass through our bodies, land and water.

Let's go through a little example. Imagine taking a bite into a crisp, fresh non-organic apple. Of the 42 different pesticides found on conventionally-grown apples, 10 of these are known neurotoxins and another 7 are carcinogenic. Sound tasty? I didn't think so. Apples aren't the only pesticide-rich produce we consume. Strawberries, corn, potatoes, and spinach are also among the most potent.

Although in theory eating 100% organic would be the best, we all know that financially this can be difficult. If so, here is a list of the 12 products that you should try to always purchase organic, and another 15 that you can get away with purchasing non-organic.

Now that you have an idea of where to purchase your ingredients, let's get cooking! Here is my absolute favorite fall soup recipe. I've used sweet potatoes as the main root vegetable. However if you have something else on hand (i.e. winter squash), please feel free to swap that in... just make sure to adjust the roasting time.

Roasted Root Vegetable & Apple Soup

~ Serves 4-6~ 

Time: 60 min

Ingredients:

~ 2 large sweet potatoes, peeled and diced

~ 1 large turnip, peeled and diced

~ 2 shallots, sliced thin

~ 2 apples, peeled and diced *** save peels!!

~ 1/4 cup walnut oil (or EVOO)

~ 1/4 cup honey or maple syrup (I used honey... but maple syrup would work very well!)

~ 4 tablespoons fresh rosemary, chopped

~ 1 teaspoon of each: cinnamon, clove, pepper

~ 2 teaspoons sea salt

~ 4 cups vegetable broth (preferably homemade)

~ 1/2 cup white wine

~ Peels from above apples

~ 2 tablespoons fresh rosemary, chopped

~ (optional) coconut milk

Directions: 

1. Preheat oven to 375 F

2. Combine sweet potatoes, turnip, shallots and apples in two rimmed baking sheets. 

3. In a small bowl combine oil, honey (or maple syrup), rosemary, spices and sea salt. Mix well and pour over root veggies/apples. Toss well to make sure veggies/apples are fully coated. 

4. Bake for 35-45 minutes, tossing often, until veggies are very tender. 

5. While veggie/apple mixture bakes, heat veggie broth, wine, apple peels and rosemary in a large pot over medium-high heat. Simmer until reduced by 1/3. Should take about 25 minutes. 

6. Once reduced, cover and let sit until veggies are done. When veggies are ready, strain out rosemary and apple peels. 

7. Working in small batches, combine apple/veggie mixture and broth in high speed blender and puree until smooth. Transfer back to large pot on stove to reheat. 

8. When ready to eat, ladle soup into bowls, drizzle small amount of coconut milk on top and swirl with toothpick or chopstick. Garnish with fresh rosemary. Eat and enjoy! 

The Flexavegan Life (and why I choose to not eat meat)..... Part I

I have to apologize in advance for the absence of a recipe (and food pictures) in this post. Although I originally created this blog to be a resource for healthy, wholesome recipes, I also hope to be able to provide you with more information regarding healthy eating and living. Today, I want to talk with you about my diet and why I choose not to eat meat (and most animal products).

If I were to put a label on what I eat, it would have to be considered flexavegan. Why 'flexavegan'? you might ask. Simply put, I am not a big fan of the word 'never'.... you can never eat meat, you can never have dairy, etc. That just does not sit well with me. What fun would life be if you lived by such rigid guidelines? Plus, I find it much easier to fall off the bandwagon when we tell ourselves that we can't ever have certain foods. Let's be honest. We are all human, and at some point we are bound to crack. By considering myself a flexavegan, I allow myself the flexibility to take life in stride. If I am going out to eat, and there are no vegan options, then it's ok, I will pick the healthiest possibility. Of course, I do have certain foods that I rarely eat, but this has more to do with my other personal manifesto than the foods being vegan.

Instead of telling myself that I can't have certain foods, I like to phrase it a different way.

 "I choose not to put this (certain food) in my body".

 By making this a choice, I am empowering myself to fuel my body with healthy, nourishing foods. We are only given one body. Although our bodies are forgiving, ultimately what we do eat will have a direct impact on the efficiency of our system.... in other words, how healthy we are. We've all heard the phrase "you are what you eat". If we constantly feed on calorie-dense foods such as red meat, french fries, processed sugars and white flours, we will be just that.... dense, heavy and sluggish. If we choose to eat more nutrient-dense foods such as green leafy veggies, fruits, legumes, grains and healthy fats (nuts, seeds, oils) we will feel lighter, energized and happier.

If you could choose between feeling heavy and sluggish or light and energized, which would you choose?

Remember, my friends, the choice is yours! You have the power to decide what to nourish your body with and how you want to feel!

I choose to not eat meat and most animal products for a variety of reasons. As I said earlier, what we put in our bodies has a direct impact on our health. Eating foods high in saturated fats, bad cholesterol and sodium do nothing but increase our risk of heart disease, cancer, diabetes and obesity. Dairy products also negatively impact our health as they contribute to inflammation in our body.

But what about protein and calcium? How will you have strong muscles and bones?

There is an unfortunately common myth that people on a plant-based diet don't get enough protein, calcium and vitamin B12. However, if you look at some of the world's strongest animals, they too do not eat meat. You can get more than enough protein from eating a diet rich in leafy green veggies, wholesome grains (quinoa, brown rice, millet, etc), legumes and a healthy proportion of seeds and nuts. As far as calcium in concerned, any green leafy veggie (besides spinach) will provide you plenty of calcium. However, it should be noted that recent research is finding that too much calcium may be contributing to bone fractures. Calcium is responsible for giving our bones their rigidity. Collagen, on the other hand allows our bones to be flexible. We want our bones to have the correct proportion of calcium and collagen, so that our bones can be strong, but flexible. If we get too much calcium, we won't have the flexibility needed to prevent our bones from easily fracturing upon impact. As for vitamin B12, this is something that almost everyone in our culture may need to supplement. One easy (and natural) way to get your daily dose of B12 is to add maca root, or maca powder to your meals. You can learn more about Maca powder and how to use it in smoothies here.

Through my flexavegan, plant-based lifestyle, I have found my true health and happiness, which for me are the two best gifts one could ever ask for. However, I do want to note that not all bodies are created equal. What works for me, may not work for you. Although everyone can benefit from reducing their meat, dairy, & processed foods consumption, when it comes to finding balance, you will need to experiment with yourself to see what the best combination is for YOU. In the end, if you feel better eating a little bit of meat each week, that is OK. All of the benefits listed in the table above will apply to you if you still choose to have the majority of your foods plant-based.

In summary.......

The 3 most important things to remember about having a flexavegan lifestyle:

1. It's ok if you are not 100% plant-based. As long as you try to aim for 80-90%, you can let yourself indulge 10-20% of the time. The key is making this a lifestyle... not a diet.

2. What you put in your body is a choice. If you are having difficulty staying away from those pringles, ask yourself this: "Do I want to nourish my body with this food?". Remember, it is your choice how you treat your body!

3. Bioindividuality: What works for me (or your cousin, or your coworker) may not work for you. LISTEN to what your body is telling you. Allow your body to guide you in the right direction. Our bodies are incredibly brilliant. Just think about how many things your body is doing right this instant as you read this. Trust me, if you listen and observe, your body will direct you to the right foods.

To learn more about the individual benefits listed in the table above, stay tuned for next healthy living blog post... Part II

Easy Peasy Rice and Beans

There are some days when I am in the mood to make something extra fancy. This was not one of those days. Now don't get me wrong, I love cooking delicious, extravagant meals.... but sometimes you just have to keep it simple. Simple but flavorful. In my book, there is nothing worse than an overly bland meal. So I promise you. You will never, and I mean never, find a single bland recipe on my blog. That is the beauty of spices, my friend. Stick with me, and I will show you my secrets.

Now I am sure you are all secretly thinking, ok, Katherine. We've all had rice and beans. How is this so special? Honestly, this will not be much different than your typical rice and bean dish. However, what will set this apart are the spices.

Spices can be your best friend, or your worst enemy. We've all been there. Made a beautiful curry only to find out that we put way too much curry powder in it. Adding spices is like a balancing act. One step too wide, or one pinch too much, and you've fallen off the high wire. Luckily, with practice we can get better and better. And maybe one day we will even be able to walk across that high wire blindfolded.

Here are my tips and tricks for adding flavor to dishes:

1. Start small. I'm sure you've heard this over and over again.... you can always add more. Especially when you are just starting out, try not to be too overzealous. A little goes a long way in the world of spices, and the last thing you want to do is make a dish so overpowering that you can't taste the natural flavors. When in doubt, start with a pinch and go from there.

2. Get creative. Don't be afraid to experiment with combinations you would never think to put together. You never know what you may discover. Some of my best spice combinations have come from things I would have never dreamed to put together.

3. Add fresh herbs to your produce. This is something that I discovered by accident. We had received a bunch of green beans and fresh rosemary sprigs from a friend and forgot to separate them before putting in the fridge. When I went to use the green beans a few days later not only did they smell incredible, they also tasted amazing when cooked.

4. Add spices to a small batch of your meal first. This isn't possible with every meal, but always worth a try! Take a small portion of your dish (1/4 cup or less) and add the spices you are interested in using. You can adjust the ratios of spices here without worrying about ruining your entire dish. Keep a piece of paper accessible to jot down the specs. Just remember to increase the amounts when you add the spices to your entire dish!

5. Do your research. There is nothing wrong with using recipes and doing a bit of research. If you are in need of a bit of inspiration, the world wide web will be your best resource. After experimenting with different recipes and ideas you will start to get the hang of it!

Easy Peasy Rice & Beans

~ Serves 6~ 

Ingredients: 

~ 1/2 onion, diced

~ 1 clove garlic, minced

~ 1 tsp olive oil
~ 1 tablespoon cumin
~ 1 tablespoon turmeric
~ 1 teaspoon cinnamon
~ 1 teaspoon cardamom

~ 1 cup brown rice (I used a sprouted rice/quinoa blend)
~ 2 cups water
~ 1 cup (or can) black beans*, cooked
~ 1 cup (or can) kidney beans*, cooked
~ 1 bell pepper, diced
~ 2 cups green beans, diced

Directions:

1. Over medium heat, saute onion and garlic (in 1 tsp olive oil) until tender and translucent.
2. In a small bowl, combine turmeric, cinnamon, cumin and cardamom. You can play with the ratios until you get the fragrance/ taste you enjoy.
3. Add in the spices to the onion and garlic.
4. Saute for an additional few minutes until the flavors combine.
5. Add in the rice and cook for another 5 minutes.
6. Add in the water & bring to a boil.
7. Cover and reduce to a simmer. Cook for 45 minutes, or until rice is tender.
8. While rice is cooking, heat black and kidney beans over medium heat until warm. Add in a pinch (1 tsp) of cumin to the beans.
9. In a separate saute pan, heat a small amount of olive oil over medium heat. Add the bell pepper and green beans. Season with salt and pepper and saute until tender.
10. Once rice is cooked, add in beans and veggies. Mix until combined.
11. Serve while warm. Enjoy! 

Mango Blueberry Superfood Smoothie

I have been fighting a horrid sinus infection for the last few days. Although it has been no fun, I have yet to resort to traditional sinus medication. Instead, I am providing my body with nourishing, healing foods, and letting it do its job. This is the first time I have been sick since changing over to a clean, wholesome lifestyle. In fact, the timing is quite telling. I have just returned from a family vacation, and although I did try to eat as healthy as possible, I did end up eating a lot of things that I normally do not indulge in.... including processed sweets, dairy, fried food, and meat. Ok, it was not my finest moment. I do find it quite interesting though.... the moment I take a little hiatus from my normally healthy lifestyle, I get sick. Coincidence? I think not.

So. What to do when you want to restore your health? I have found my best ally to be superfood smoothies. As the name implies, they are packed full of all the healthy ingredients you could ask for. Plus they taste fantastic! Here is one of my favorites:

Mango Blueberry Superfood Smoothie

~ Serves 2~

Ingredients: 

~ 1 banana

~ 1 cup blueberries

~ 2 cups packed spinach

~ 1 cup mango slices

~ 1 cup coconut water

~ 1 cup (cold) tea, I used a lemon-ginger tea

~ 1/3 cup almonds

~ 1/4 cup goji berries 

~ 1 teaspoon of the following: chlorella, maca, camu camu

~ Ice

As always, place all the ingredients in the blender and blend until smooth. Cheers! 

The Power of Superfoods: 

In case you are a unfamiliar with some of the superfoods I used in this smoothie, here's a little info about each: 

Camu Camu: The fruit from the Mycaria dubia tree is one of the highest natural sources of vitamin C. The powder form that I use comes from the pulp of the fruit, which is then processed into a powder. 

Chlorella: As a green algae, chlorella is one of the highest sources of chlorophyll, which helps to reduce body odor and bad breath. It also contains 60% protein, all essential amino acids, and more than 20 vitamins and minerals. Chlorella is also used to help treat cancer and protect the body from the harmful effects of radiation. 

Goji Berries: One of the oldest superfoods around, goji berries are known for their incredible nutrient density. Similar to Chlorella, goji berries also contain high amounts of amino acids and vitamins/minerals. They are also high in antioxidants, which are thought to help fight off free radicals in the body. 

Maca: The maca root, grown in peru, is part of the radish family, and is known as the peruvian ginseng for its energy boosting properties. Maca is also very high in B12 and protein, which can be very beneficial for those eating a vegetarian diet. Maca has also been commonly used to alleviate menstrual issues and menopause. It can also be used to help with mood balance, anxiety and stress. 

Teriyaki Tofu with Pineapple Salsa

Craving a tropical getaway? Or wanting to bring a little more excitement to your next meal? This dinner may be just what the doctor ordered. Well, at least it was in my case. I am a big fan of tropical fruits, but almost never eat any as they do not grow anywhere near where I live. However, with a series of rainy days and fifty degree weather, I gave in. I needed something to perk up my spirits and this did just that. Once you start making fruity salsas, I promise you will never go back. They are incredible, and add so much flavor to your meal.

The recipe below involves a bit more scheduling than most of my dishes. If you know you want to make teriyaki tofu, it is vital that you start this dish in the morning. You will need to press the tofu (to drain the excess water) and let it marinate for at least a few hours. Trust me. You will want it to marinate for as long as possible. The longer it gets, the more flavorful it will be! If you have never pressed tofu before, not to worry. I will provide you with directions below. Enjoy!

Teriyaki Tofu with Pineapple Salsa

~ Serves 3-4~

Ingredients: 

For the teriyaki tofu:

~ one 14-16 oz block of extra firm tofu

~ 1/3 cup soy sauce, tamari or Bragg's liquid aminos

~ 2 TBSP toasted sesame oil

~ 2 TBSP honey

~ 1/4 cup mirin or white wine 

~ 3 TBSP rice vinegar, or honey ginger balsamic vinegar (if available)

~ 2 tsp ginger, freshly grated

~ 2 tsp garlic, freshly minced

For the pineapple salsa:

~ 1.5 cup pineapple, diced

~ 1/2 cup red bell pepper, diced

~ 1/4 cup scallions, diced

~ 1 cup jicama, peeled and diced

~ 1/2 a jalapeno, diced

~ 5 large mint leaves, diced

~ 1 TBSP ginger, freshly grated

~ 2 tsp garlic, minced

~ 2 TBSP orange juice

~ 2 tsp lime juice

~ (optional) 1 tsp melted coconut oil 

Directions: 

The morning of, slice the tofu in half horizontally. Line a plate with paper towels and place the two pieces of tofu on the plate. Cover the tofu with more paper towels and place another plate on top. You should have a sandwich: plate, paper towels, tofu, paper towels, plate. Next, find a heavy textbook and place on top of the plates. This weight will help squeeze as much water out of the tofu as possible. Let this sit for 30 minutes. 

While the tofu is draining, you can prepare the marinade. Place all the other ingredients in a mixing bowl and  mix until smooth. Set aside. 

Once the tofu is ready, slice it into 1/2 inch strips and place in a large square (or rectangular) container. You will want the tofu strips to be side by side in one single layer. Pour the marinade mixture over the tofu. It should almost completely cover the tofu. Place the tofu mixture in the fridge and let marinate for at least two hours, or all day. If your marinade does not completely cover the tofu, you can flip the pieces half way through the marinade time. 

When you are ready to bake the tofu, preheat the oven to 400 F. Line a baking sheet with parchment paper (or if you are out... like me... you can heavily grease your baking sheet). Remove the tofu from the marinade and place on baking sheet. Again, side by side in a single layer. Bake at 400 F for 20 minutes, then flip each piece over, lower the temp to 350 F and continue baking for 15-20 minutes.  

The tofu will be done when it is golden brown and crispy on the outside.

While the tofu is baking, you can prepare the salsa:

 Place the first 6 ingredients in a serving bowl. In a smaller bowl, combine the ginger, garlic, lime juice, OJ, and (optional) coconut oil. Pour the dressing over the pineapple salsa and mix until combined. 

TO SERVE:

~ Serve on a bed of coconut rice or quinoa. You can find the recipe here. 

~ Place a scoop of the salsa over each serving and garnish with extra mint. 

Enjoy! 

Berry Beautiful Smoothie

Happy Friday! I am back home after a wonderful two days up in Duluth, MN. Every time we go there, I always feel rejuvenated. It's always nice to be in a place with like-minded individuals. Plus there's a fantastic bike path that takes you right along the water for miles. Oh, and they have a fantastic food coop! I love love love exploring new coops!

Water + exercise + spending time with the ones you love = The BEST day. ever.

Berry Beautiful Smoothie

~ Serves 2~

Ingredients:

- 3/4 cup strawberries

- 1 banana

- 1/2 orange

- 2 cups packed spinach

- 1/2 cup blueberries

- 1 Tbsp coconut oil

- 1/4 cup pumpkin seeds

- 1 cup almond milk

- Ice

Place all ingredients in a high speed blender and blend until smooth. 

YUM! Sooo tasty :) 

Cheers!