Miso Healthy!

If you are not familiar with miso, you are missing out! Aside from your traditional miso soup available at sushi restaurants, there are many other uses in your kitchen. It adds a delicious savory, cheesy taste to dishes. I add it to broccoli soup to transform it into a "cheesy" broccoli soup. I also add it to sauces and dips for an intensely savory and delicious kick of flavor.

Miso is a paste made from fermented soy or rice. Since it is a fermented food, it is full of the "good bugs," or probiotics, which are essential for a healthy immune and gastrointestinal system. While it is considered a high sodium food, it does not have the same cardiovascular effects as table salt. According to recent research, identical concentrations of sodium obtained from miso vs. table salt were found to have very different impacts on blood pressure. While table salt raised blood pressure, miso did not. So if you have salt-sensitive blood pressure, go ahead and indulge in savory miso!

Miso also aids in the digestion and absorption of nutrients. It does this by stimulating stomach acid secretion, allowing you to get the most bang for your buck from your meal!

I like to cook with brown rice miso. It comes in a paste and is available at any health food store (I get it at Whole Foods). 1-2 tbsp added to soups, dips, salad dressings and stir-fries is an appropriate amount.

Miso-Almond Sauce
Serve this sauce over tofu, chicken, veggies, quinoa or rice. It also makes a good dipping sauce with snap peas and carrots. High in protein too!

• 3 tbsp almond butter
• 2 tbsp lemon juice
• 1 tbsp miso ((I use brown rice miso but any miso will work)
• 1 tbsp fresh grated ginger
• 2 cloves garlic, minced

Whisk together almond butter, lemon juice, miso, ginger and garlic. Whisk in 1/3 cup water.

Carrot Cashew Miso Dip
This is one of my favorite dips! It makes a delicious appetizer when you have guests over. Or keep it in the fridge for an easy snack or light lunch. Serve with rice crackers and celery sticks.

• 3 large carrots, chopped
• 1/2 cup raw cashews
• 1 cup vegetable broth
• 2 tbsp miso (I use brown rice miso but any miso will work)
• 1/4 cup water

In a small sauce pan, combine carrots, cashews, and broth. Bring to a boil. Lower heat to a simmer and cover. Cook for 10-15 minutes or until carrots are tender. In another small bowl, whisk together miso and water until miso is dissolved. Combine carrot mixture and miso/water in a food processor. Process until well combined. Add more broth or water if more liquid is needed.

Kale Walnut Pesto Quesadillas

This pesto is one-of-a-kind! It is packed with flavor AND nutrients- lots of antioxidants, minerals (iron and calcium), chlorophyll (a detoxifying component of green leafies) and omega-3 fatty acids. The pesto is dairy-free, but trust me, you won't be missing the cheese! I add goat cheese to the quesadillas, but if you are vegan or dairy-free you can omit the cheese from the quesadillas and still be satisfied thanks to the flavorful pesto. Here is why I choose goat dairy over cow.

I use brown rice tortillas (available at Trader Joes or any health food store), making them gluten-free. This is an excellent way to pack greens into your family! We had it last night and Cece couldn't get enough!

Kale Walnut Pesto Quesadillas

Pesto (recipe adapted from glutenfreegirl blog)
1/2 cup walnuts
2 cloves garlic, peeled and chopped
1 bunch of kale, chopped and stems removed
1/2 cup fresh basil leaves
1/2 cup olive oil (add more if need more liquid)
salt and pepper
1/2 lemon, juiced
1/4 cup nutritional yeast

Quesadillas
6 Brown rice tortillas
1 cup cooked greens (I use sauteed kale. But you could also use spinach, collards, or chard).
1 cup goat cheese (can use any cheese or no cheese at all- I use shredded goat gouda)
1/2 can black beans, drained and rinsed
butter or coconut oil
Salsa (as garnish)

To make pesto:
Put the walnuts and garlic in food processor and process until its a paste. Add the kale and basil. Pulse until finely chopped. Add olive oil, lemon and nutritional yeast and pulse until well combined. Taste and season with salt and pepper.

To make quesadillas:
Spread pesto on one side of 3 tortillas. Add cooked greens, cheese, and beans. Cover with the remaining tortillas. Heat butter or coconut oil in a large skillet over medium heat. Cook one side of the quesadilla until brown. Flip and cook over side. Cut into triangles. Top with salsa. Leftover quesos make for a delicious (and easy!) lunch the next day!

You will likely have leftover pesto. This makes for a nice spread on sandwiches or a dip for veggies and crackers. It'd be a great spread for pizza too! You can also freeze the pesto and pull it out the next time you want to make these yummy quesos!

Quinoa Cherry Salad with Chickpeas and Pumpkin Seeds

This quinoa salad is protein-packed, keeping you full and satisfied for hours. It makes for a great lunch. Make a big bowl of it at the beginning of the week and package it up for an easy, delicious on-the-go lunch at work.

This salad is a nutritional powerhouse. For one, as stated above, it's full of protein thanks to the quinoa, seeds and beans. In addition to the blood sugar stabilizing protein, this salad contains dried tart cherries, which have one of the highest levels of antioxidants of any fruit. Pumpkin seeds are one of my favorite seeds because of the minerals they provide, most notably Iron. That means pumpkin seeds are especially good for menstruating women, growing children and anyone who needs an extra energy boost. And last but not least, kale is an essential component of this salad, providing an excellent source of Calcium (yes, Calcium!), Iron, and antioxidant vitamins A, C, and K.

Quinoa Cherry Salad with Chickpeas and Pumpkin Seed

• 1 cup quinoa
• 1.5 cups water
• 1 pinch sea salt
• 4 ounces dried tart cherries
• 4 ounces raw pumpkin seeds
• 1 can chickpeas, rinsed and drained
• 1 bunch of kale, de-stemmed and finely chopped
• 1 tbsp coconut oil or butter
• salt and pepper

Dressing

• 4 tbsp olive oil
• 2 tbsp brown rice vinegar
• 2 tbsp balsamic vinegar
• 3 cloves garlic, minced
• 1 tsp dijon mustard

1. In a small saucepan, bring water to a boil. Add quinoa and salt and cover and reduce heat to low. Simmer for 15 minutes or until quinoa is fluffy.

2. In a medium skillet, saute kale with coconut oil in medium heat for approx 10 minutes or until wilty. Add a few tsp of water if needed. Season with salt and pepper.

3. Prepare dressing by mixing all dressing ingredients together. Set aside.

4. In a large salad bowl, combine all ingredients (quinoa, chickpeas, kale, pumpkin seeds, cherries). Toss with dressing and season with salt and pepper.

Enjoy!

Sweet Potato-Peanut Stew (Gluten-free, Dairy-free)

Most kids (and adults!) love peanut butter and sweet potato...so why not combine them for a healthy dinner? This recipe is reminiscent of an African peanut stew. It is rich in protein and best of all, flavor! So it is sure to leave you satisfied. I served it with kale chips, and it turned out to be a hearty, healthy dinner. If you are allergic to peanuts, you can substitute almond butter.

Sweet Potato Peanut Stew (Gluten-free, Dairy-free)
3 sweet potatoes, chopped into small cubes
1 onion
1 tbsp olive oil or coconut oil
2 cloves garlic, minced
1 tbsp freshly grated ginger
6 cups vegetable broth
1/2 cup red lentils

1 tbsp curry powder

4 tbsp peanut butter
paprika or cayenne pepper (optional- I like to add to this individually to bowls for those who like it spicy)
cilantro (optional as a garnish)
crushed peanuts (optional as a garnish)

1. In a large soup pot, saute onions in oil for 5-10 minutes.
2. Add broth, garlic, and ginger and bring pot to a boil.
3. Add sweet potatoes, lentils and curry powder and reduce heat to a simmer. Cook for approx. 25-30 minutes or until sweet potatoes are tender.
4. Add peanut butter and mix well.
5. Blend stew with an immersion blender or transfer to a food processor. (For a chunkier stew, omit this step).
6. Garnish with chopped cilantro, peanuts, and paprika or cayenne if desired.

Teff: A Super-Grain

Teff is my favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It's higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!


Quick and Easy Injera

Injera is an Ethiopian staple. It is a flat-bread, similar to a crepe or a light pancake. Traditionally it is mixed together and the dough is set aside to ferment for a few days. But if you are like me, you don't have the patience for that. It is made with club soda and apple cider vinegar, which gives it a sourdough taste. Here is a quick and easy recipe that is ready in minutes. Serve with steamed greens and a peanut sauce.

• 1 cup teff flour
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 2 tbsps melted butter
• 1 tbsp apple cider vinegar
• 1 egg
• 1.5 cups club soda (water can be used if you don't have this)

Blend all ingredients together in a blender. Heat butter or coconut oil in a large skillet over medium-high heat. Pour approx. 1/2 cup batter in skillet and cook until a crepe forms, about 4 minutes. No need to flip as it generally cooks through on both sides if heat is high enough. They should be pretty thin, like a crepe.

Ginger Teff Cookie Bars

Even though it's March I can't seem to let go of the taste of fall. I love incorporating spices in my baked goods like ginger, cloves, and cinnamon (all conveniently included in pumpkin pie spice). This is a delicious treat, free of gluten, dairy, eggs and refined sugar.

• 1/3 cup melted butter or coconut oil
• 1/3 cup apple sauce
• 1/3 cup molasses
• 1/3 cup maple syrup
• 1 tbsp vanilla extract
• 1 tbsp fresh ginger, grated or finely chopped
  
• 1.5 cups teff flour
• 1 cup almond flour
• 1 tsp baking soda
• 1/2 tsp salt
• 1 tbsp pumpkin pie spice
• 1/3 cup chocolate chips (optional)

Preheat oven to 350 F. Oil a glass baking dish. In a large mixing bowl, mix together butter, apple sauce, molasses, maple syrup, ginger and vanilla. In a separate bowl, mix together remaining dry ingredients. Add wet ingredients to dry ingredients. Add chocolate chips if using. Transfer dough to glass dish. Bake for 20 minutes.

Also, try these Cocoa Brownies made with teff flour.