The solution can often be found in food. What we eat directly impacts blood sugar levels, inflammation, hormone balance, the gut microbiome and immunity. Amazingly, we now know that certain foods even turn genes on and off – genes that may code for diseases.
Magic Formula: Protein + Fiber + Healthy Fat
Did you know you can improve your mood and health and minimize weight and cravings by eating in a way that maximizes nutrients and stabilizes blood sugar? As a gift to yourself in the New Year, feed your body's most elemental needs. Eating protein, fiber and healthy fat at each meal is the magic formula for nourishment and satisfaction.
What's on your plate?
For each meal:
- Load half your plate with veggies – Rich in vitamins, minerals, phytonutrients and fiber, aim for 5 cups or more of vegetables daily.
- A fist-size portion of clean protein.
- A fist-size portion of whole grains.
- A handful of healthy fats such as nuts, seeds, avocado, olives, olive oil, coconut and coconut oil. (Proteins such as wild salmon and anchovies double as protein and healthy fat.)
And, to get really clear about how food is impacting you:
- Begin a daily food journal to notice trends;
- Reach out to a partner, friend or coach to talk through your observations and options;
- Sign up for a complimentary consultation with me;
- Try a 21-day food elimination plan in my book, Gutsy found here.
Sesame Miso Tofu Veggie Bowl
This dish is all about the sauce! As long as you can eat soy, this simple meal hits all the right notes – plant-based, tons of veggies and loaded with antioxidants, fiber, protein and healthy fats. If you're soy-intolerant, substitute with your favorite protein.
2 cups Forbidden Rice (This chewy black rice is high in antioxidants.)
1 package organic, high-protein, firm tofu (Please be sure all your soy-based foods are organic.)
5 veggies of your choice, sautéed in olive oil (Here, I've made 1 head broccoli florets, about 3 cups cremini and shitake mushrooms, and 2 heads baby bok choy.)
2-3 cups raw arugula and/or other lettuce greens
Olive oil for sautéing tofu and veggies
For the sesame miso dressing: (You'll likely have some left over.)
1/2 cup olive oil
4 T fresh lime juice
4 T white miso
2 T Tamari or gluten-free soy sauce
2 T rice vinegar
2 t toasted sesame oil
2 t sesame seeds
1 t freshly grated ginger
1/4 t crushed red pepper flakes, optional
Rinse forbidden rice until it runs clear, and add to pot with 3.5 cups of water. Cover, bring to a boil, lower to a simmer and continue to cook for 35 minutes. Turn off heat and let stand for 10 minutes covered to steam rice further.
Meanwhile, slice block of tofu in half so that you have two thinner blocks. Then slice widthwise into 1" strips. Pour about 2 tablespoons olive oil into large frying pan. Sauté tofu until golden brown. Flip pieces and repeat on second side. Turn off the heat. You can remove tofu and use the same pan for your veggies. Add another tablespoon olive oil to pan, and saute your veggies–for broccoli until just softened; for mushrooms–until well cooked and browned (note: you can also add a minced clove of garlic and splash of red wine once mushrooms are browned and cook until wine is cooked off); for leafy greens such as bok choy–until wilted.
Make dressing by combining all dressing ingredients and whisking well. Into bowl, layer rice, veggies, handfuls of arugula or other raw greens and tofu. Top with dressing. Enjoy!