Sweet Potato Toasts with Crispy Mushrooms and Tahini

Keeping in theme with the Ingredient of the Week (sweet potatoes), I made these super easy and tasty sweet potato toasts with crispy mushrooms and tahini! What’s better than a 3-ingredient meal? I’ll make two of these and a side salad for a fresh, flavorful, and colorful lunch!

Ingredients:

• 1 large sweet potato, sliced into ¼ inch slices, lengthwise

• 12 ounces of mushrooms, sliced

• 3-4 tbsp. avocado oil

• Salt and pepper to taste

• Tahini and sea salt to top

• 1 tbsp. fresh thyme (optional)

Directions:

• Preheat oven to 400 degrees

• Coat with half of the avocado oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• As “toasts” are in the oven, cook the mushrooms over medium-high heat with the remainder of the avocado oil and a healthy pinch of salt and pepper. Add in thyme if using too. Stir frequently until the mushrooms are cooked and crispy (about 8-10 minutes)

• Once the “toasts” are out of the oven, top them with mushrooms, and drizzle tahini on top. Finish with a pinch of sea salt.

Brown Rice Mushroom Leek Risotto

I love a delicious, creamy, satisfying risotto as much as the next person, however, I find that I rarely actually order this dish at a restaurant because they are always loaded with butter, cheese, and cream. Classic risottos can be so incredibly rich, and when I order it I often end the meal feeling sick. That is why I created a healthier version of one of my favorite dishes - a risotto made with leeks, mushrooms, and a whole grain brown rice. It’s still rich and creamy, but it will leave you feeling nourished rather than ill after enjoying. Hope you love it as much as I do!

Ingredients:

(serves 2, generously)

• 1 cup brown rice

• 2 cups mushrooms (I use shitake), cleaned and sliced

• 4 leeks, white and light green parts only, washed, trimmed, and thinly sliced

• 3 cloves of garlic, minced

• 2 tbsp olive oil

• 1 tbsp butter or ghee

• ½ tsp salt

• ½ tsp pepper

• ½ cup white white (dry)

• 4 cups chicken or vegetable broth

• ¼ cup finely grated parmesan cheese

Directions:

• Add broth to a small saucepan and keep warm over low heat

• Heat 1 tbsp. butter and 1 tbsp. olive oil in a large saucepan or Dutch oven over medium high heat. Add mushrooms and cook until they are lightly browned and tender stirring frequently. Sprinkle with salt, give a good stir and then remove the mushrooms from heat and set aside.

• Reduce the heat to medium, add the remaining tbsp of olive oil, leeks, garlic, salt and pepper and cook until tender (about 5 minutes)

• Add rice and stir to toast rice a bit (about 2-3 minutes). Add wine and deglaze the bottom of the pan

• Turn the heat to medium low and stir until wine is absorbed. Add broth, a ladle-full at a time, stirring until liquid is just absorbed each time. Keep adding liquid and stirring until rice is fully cooked. If you need more liquid, add additional broth or water. It will take about 45 minutes to an hour for the rice to cook through.

• Once rice is fully cooked, stir in grated cheese and mushrooms and serve!

• Optional: garnish with fresh parsley

Health Benefits of Brown Rice:

• Brown rice is an unrefined, whole grain (unlike white rice) and therefore still has its bran and side hulls, which are rich in vitamins and minerals, as well as an excellent source of fiber.

• One cup of brown rice provides us with more than 80% of the daily value of manganese, which benefits our nervous and reproductive systems and helps us synthesize fats.

• The high fiber content in brown rice is important for healthy digestion and for keeping blood sugar levels stable

• One cup of cooked brown rice has more than 25% of our daily value of selenium, a trace mineral that many of us do not get enough of - selenium is essential to thyroid hormone metabolism and for immune support. Another great source of selenium is brazil nuts!

Sources and additional reading:

• https://www.vegkitchen.com/brown-rice/

• https://growingnaturals.com/2013/11/11-reasons-why-brown-rice-is-considered-a-super-food/

• https://draxe.com/nutrition/brown-rice-nutrition/ 

Spaghetti Squash in a Cashew Cream Sauce

Served with sautéed shiitake mushrooms and thyme, with a side of broccolini

I clearly remember the first time I tried a spaghetti squash. My older sister and I stopped at a farm stand outside NYC one weekend years ago and were intrigued by this huge, yellow, oval shaped squash. We roasted it in the oven and topped it with pesto and chicken sausage, and we were obsessed! It quickly became a household favorite (we were living together at the time) and it continues to be a go-to for me when I’m craving a warm bowl healthy “pasta.” It’s the perfect thing to cook on a weeknight because you can keep it simple and just top with your favorite sauce. Or you can try this vegan cashew “alfredo” sauce that tastes incredibly decadent, but is made entirely of good-for-you ingredients. I honestly can’t get enough of this dish right now. It’s quick, simple, and flavorful!

We typically make this for dinner and heat up leftovers the next day for lunch. One spaghetti squash produces a surprisingly large amount of “spaghetti”!

Be very careful when cutting your spaghetti squash - use a sharp knife!

Ingredients

(serves 2-4)

For the squash

• 1 medium/large spaghetti squash

• 1 tbsp avocado oil (or olive oil)

• Salt and pepper to taste

For the sauce:

• 1 cup of raw cashews, soaked for at least 4 hours in filtered water

• 1 yellow onion, diced

• 3 cloves of garlic, finely chopped

• 1 tbsp coconut oil

• 2 tbsp lemon juice

• ½ tsp salt

• ¼ tsp pepper

• ¾ cup hot, filtered water

Directions:

Roasting complete!

• Preheat the oven to 400 degrees F

• Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of the squash with avocado or olive oil and sprinkle with salt and pepper.

• Place the spaghetti squash cut side down on the baking sheet and roast for about 45 minutes or until lightly browned on the outside and skin is soft

• Remove from oven and let cool for 10 minutes. Once cool, scrape out spaghetti strands with a fork and place in a large serving bowl.

• While squash cooks, heat a medium skillet over medium heat. Add coconut oil, onion, and a pinch of salt. Stir for 5-10 minutes until onion is softened. Add garlic and cook for 2-3 minutes, or until fragrant and starting to brown. 

• Rinse and drain the soaked cashews. Add to a blender, along with the onion mixture, lemon juice, salt, pepper, and the hot water. Blend until silky smooth.

• Add sauce to the bowl of cooked spaghetti squash and toss until combined. Serve in a bowl or in your spaghetti squash shells. 

Optional: 

• Sauté sliced shitake mushrooms and/or spinach to add into your sauce for an extra hearty and veggie-focused dish!

• Try adding 1-2 tbsp of nutritional yeast to make it “cheesier.”

• Try adding 2 tsp of mirin, a Japanese sweet rice wine, in place of lemon juice for a slightly sweeter version (my current favorite way to prepare this).

Health Benefits of Spaghetti Squash:

• Spaghetti squash is low in calories and loaded with nutrients

• It is high in soluble fiber, which helps keep you full and promote healthy digestion (and regular bowel movements)

• It’s a great source of antioxidants, like beta carotene and vitamin C, which can help prevent inflammation and chronic disease

• Spaghetti squash contains vitamin A, which helps keep our skin and eyes in good health

Additional Reading and Sources:

• https://www.wellandgood.com/good-food/spaghetti-squash-nutrition/

• https://www.healthline.com/nutrition/spaghetti-squash#antioxidants

• https://www.nutrition-and-you.com/spaghetti-squash.html

Miso Ginger Mushroom Soup

I had lots of mushrooms laying around this week, so I whipped up this delicious Miso Ginger Mushroom Soup for lunch yesterday. It was perfect for the chilly, foggy fall day we were having in San Francisco. You read all about the benefits of mushrooms my “Mushroom and Thyme Quinoa” post, but there are some other seriously nutrient-dense ingredients in this soup, like ginger, which is a powerful antioxidant, aids in digestion, and helps prevent inflammation. Also, there’s miso, which is a fermented food and helps to restore beneficial bacteria (probiotics) in our gut. This soup takes about 15 minutes and has only a small handful of ingredients. Enjoy!

Ingredients

(serves 2)

• 4 cups vegetable or mushroom broth

• 3 tbsp red or white miso paste

• 2 cups shiitake mushrooms, thinly sliced

• 2 cups spinach or kale leaves (roughly chopped)

• 1 tbsp grated (or minced) fresh ginger root

• 2-3 cloves of garlic, minced

• 1 tbsp sesame oil

• 1 tsp tamari or soy sauce

• Salt and pepper to taste

Directions:

• In a medium sized pot, heat sesame oil over medium heat. Add garlic and ginger. Cook for about 2-3 minutes, stirring often, or until softened. Add broth and bring to a boil. Reduce to a simmer.

• Ladle about ½ cup of the broth into a small bowl. Add the miso paste and tamari (or soy sauce) and whisk to combine. Return to the soup pot and stir. 

• Add mushrooms to the soup pot. Cover the pot and simmer for 5-10 minutes or until the mushrooms are cooked through. Add spinach (or kale). Turn off the heat, but keep the lid on for 2-3 minutes, or until spinach is wilted. Serve.

Optional:

• Add cooked soba or udon noodles just before serving

• Add cooked shredded chicken or cubed tofu just before serving

• Top with scallions and red pepper flakes

Simple Green Curry

Served over brown rice with shrimp

I LOVE curries and used to order Thai takeout once a week to satisfy this obsession. I eventually tried making my own and realized how easy it was and how much better I felt afterwards. Take out Thai food is typically made with highly refined oils that can lead to inflammation and bloating. When making curries or other Thai food at home, you can control what goes into your dish and know exactly what you’re eating. I’ll often make veggie-heavy curries when I’m not in the mood for meat because I find them deeply satisfying and filling, especially when served over brown rice. Hope you enjoy!

Ingredients:

(Serves 2-4)

• 1 eggplant, sliced into 3/4 inch pieces

• 4 zucchini, cut into 1 inch slices

• 1 cup of mushrooms, cleaned and roughly chopped

• 2 cups of spinach leaves

• 1 medium yellow onion, chopped

• 1 tbsp coconut oil

• 1-inch piece of ginger, peeled and chopped

• 2 garlic cloves, minced

• 1 lemongrass stalk, outer layers removed and cut into 4 pieces

• 3-4 tablespoons Thai Green Curry Paste (I use Thai Kitchen because it’s easy to find or this one when I can find it because it has a lot more heat)

• 1 14 ounce can of full fat coconut milk

• 1 cup water

• Juice from 1 lime

• Salt and pepper to taste

Directions:

Here it is with cauliflower in place of zucchini.

• Warm a pot over medium heat. Add coconut oil, onions, and a pinch of salt. Cook and soften for about 10 minutes, stirring occasionally

• Add ginger and garlic and cook for two minutes, stirring frequently

• Add curry paste and stir for about 1 minute

• Pour in the coconut milk and water. Add the lemon grass. Stir.

• Add all vegetables except for spinach and bring the the mixture to a simmer. Cover with a lid and cook for about 15-20 minutes or until vegetables are cooked through. Add spinach and stir until wilted. Add lime juice.

• Taste and adjust seasonings: add salt, red pepper flakes or more lime juice if needed

• Serve

Serving suggestions: Serve over brown rice and garnish with basil and lime wedges

Additional Notes: You can substitute other veggies too, like cauliflower, sweet potato, and chickpeas. You can also throw in some shrimp or other protein. Shrimp only takes about 4 minutes to cook through so add it at the end!

Spring Vegetable Pho

I was feeling a little under the weather yesterday, yet I wanted to take advantage of the spring vegetables I had gotten at the Farmer’s Market, which led me to making this soup. Pho, with the ginger and spices is always something I crave when sick. While the greens (asparagus and snap peas) quickly lose their green vibrancy, they certainly don’t lose their flavor. I’ve also made a version of this pho with mushrooms and mushroom broth in the winter, and it’s incredible. Just add sautéed mushrooms at the end in place of the peas and asparagus.

Also, this looks like a lot of ingredients, but I promise this is a simple recipe!

Ingredients (serves 2):

• 2 star anise

• 2 cinnamon sticks

• 1 tsp peppercorns

• 5 whole cloves

• 4 cups veggie (or chicken) broth

• 2 cups water

• 1 yellow onion, quartered

• 3 garlic cloves, smashed but whole

• 1 two inch piece of fresh ginger, quartered

• 2 tablespoons tamari

• Rice noodles for two

• 1 cup snap peas, chopped into 1 inch pieces

• ½ bunch of asparagus, chopped into 1 inch pieces

Topping Ideas:

• Lime wedges

• Jalapeños

• Scallions

• Bean sprouts

• Fresh basil, mint leaves, and/or lime leaves

• Chile sauce

Directions:

• In a medium pot over medium heat, combine the star anise, cinnamon sticks, peppercorns, and cloves and stir until fragrant, about 3 minutes

• Add onion, garlic, ginger, tamari, broth, and water. Bring to a boil, then simmer for 30 minutes. Strain and return the liquid back to the pot.

• Taste and adjust seasonings if needed (add salt, tamari, pepper)

• Add the snap peas and asparagus and simmer until tender, about 5-8 minutes.

• Meanwhile, in a pot of salted boiling water, prepare the noodles according to the package directions. Drain and rinse.

• Split noodles between two bowls. Cover with pho and serve with toppings of your choice.

Not the most beautiful photo (plus I was missing some essential toppings), but it tastes delicious!

Mushroom pho. SO SO flavorful. I highly recommend making this when feeling under the weather.

Other favorite spring pea recipes to check out!

• Thai Pea Soup

• Quinoa Fried Rice

• Pea, Mint, and Goat Cheese Crostini

• Brown Rice Pea Risotto