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Healthy Eating

15 Soothing Plant-Based Miso Soups!



Made with traditional Japanese flavors, miso soup is nutritious, delicious, and easy to make. It’s the perfect calming meal for days when you don’t feel like eating heavy and want something light. Miso soup is traditionally made from soybeans, miso paste, and a Japanese fish stock called dashi. This soup can be prepared in a number of ways, mainly using different types of vegetables such as mushrooms, daikon, carrots, as well as potatoes and tofu. These vegan miso soup recipes are high in protein, low in calories, and will keep you feeling warm and satisfied. They are fully customizable too, so feel free to get creative!

We also recommend downloading the Food Monster App – With over 15,000 delicious recipes, it’s the greatest herbal recipe resource to help you get healthy!

1. Miso soup with shiitake mushrooms and ramen noodles

Source: Miso soup with shiitake mushrooms and ramen noodles

This shiitake mushroom ramen miso soup by Jenn Sebestyen and Kelli Foster is everything: cozy, calming, healthy, simple and so delicious. Do it when you feel like you have a cold. It’s calming and nourishing.

2. Miso Greens Soup

Miso Greens Soup

Source: Miso Greens Soup

This Katie Koteen miso greens soup is a necessity during the holiday season – the perfect calming meal for days when you’re not in the mood for heavy food. Added bonus: it’s incredibly quick and easy to do. Remember, boiling miso kills all of the good digestive aids in it. Because of this, this soup doesn’t heat up as well, but the recipe easily cuts in half if you want to avoid waste. Reprinted with permission from Frugal Vegan by Katie Koteen and Kate Kasbee, Page Street Publishing Co. 2017. Photo credit: Allie Lehman.

3. Sweet potato miso soup

Sweet Potato Miso Soup

Source: Sweet Potato Miso Soup

Each miso produces subtly different results, but brown and white miso paste would make fine substitutes. Rachel Phipps’ sweet potato miso soup is perfect for a filling, nutritious fall dish.

4th Chickpea Miso Noodle Soup

Chickpea Miso Noodle Soup

Source: Chickpea Miso Noodle Soup

This recipe for chickpea and miso noodle soup from Kris Dee | Most of the time, Domestic comes together in 30 minutes or less, which makes it perfect for a weekday dinner!

5. Five-minute miso bowl

Five-minute miso bowl

Source: Five Minute Miso Bowl

A quick and easy miso soup when you’re busy but still want a nutritious hot meal. This simple miso broth from Claire Ragozzino is a great base for layering tofu, pasta, rice, or steamed vegetables.

6. Garlic miso and onion soup

Garlic miso and onion soup

Source: Garlic Miso and Onion Soup

A simple Asian-inspired soup with tofu to fill up. Plain tofu can be a little boring at times (sorry, tofu, but it’s true). However, in this garlic miso and onion soup recipe from Kinda Vegan, Adams Media, the neutral taste of tofu plays well against miso and garlic. Hooray for an old vegan staple!

7. Miso soup with garlic lentils, kale and mushrooms

Miso soup with garlic lentils, kale and mushrooms

Source: Miso Soup with Garlic Lentils, Kale, and Mushrooms

This vegan miso soup from Amy Height is a hearty version of miso and lentil soup. Packed with protein, fiber, and secret hidden vegetables, this soup is so healthy too. The hearty taste and silky smooth miso broth are what this vegan miso soup really sells – it’s guaranteed to become a household favorite. Preparing a large amount early on can leave you with a hearty, healthy meal that will keep you satisfied throughout the week.

8. Immunity Boosting Miso Soup

Immunity-boosting miso soup

Source: Miso Soup Strengthening Immunity

Serve this soup with steamed short grain brown rice cooked with a little coconut oil to help boost the immune system. Sprinkle with Gomasio and pink sea salt! This Crissy Cavanaugh Immunity Boost Soup can be served for breakfast, lunch, or dinner and is completely kid-friendly!

9. Comfort miso and ginger soup

Comforting miso and ginger soup

Source: Comforting miso and ginger soup

This miso and ginger soup from Rita Marie is just what you need after a long day in the cold. Or even if you’re in warmer climates it’s still awesome just because it’s comfort in a bowl! The hearty yet spicy combination of ginger and miso in an aromatic broth is tempting and hits exactly the right spots.

10. Zucchini and Edamame Miso Soup

Zucchini and Edamame Miso Soup

Source: zucchini and edamame miso soup

A rejuvenating mix of zucchini, edamame, miso and nori comes together in this healthy and delicious soup by Annabelle Randles. Make sure you use low-salt vegetable broth as miso is quite salty. This is just the right calming recipe for late summer or early fall in cooler temperatures.

11. Raw instant miso soup bombs

Raw instant miso soup bombs

Source: Raw Instant Miso Soup Bombs

These raw vegan instant miso soup bombs from Mariko Sakata are a milestone for all miso soup lovers in the world. These tasty balls are filled with all of your favorite miso soup flavors. All you have to do is add some boiling water and you have a steaming bowl of miso soup! Plus, they’re great for storing in the freezer, you can take them with you anywhere, and they’re incredibly easy to make.

12. Miso noodle soup

Miso noodle soup

Source: Miso Noodle Soup

Miso soup is a cornerstone of Japanese cuisine because it is incredibly nutritious, malleable, and easy to prepare. This miso noodle soup recipe from Gabrielle St. Claire gives you a hearty miso broth that is full of flavor, soba noodles and tofu.

13. Creamy root vegetable miso soup

Creamy root vegetable miso soup

Source: Miso soup with creamy root vegetables

Erin Beccia’s root vegetable miso soup is the perfect transition to spring. It offers warmth against the cool evening temperatures and at the same time offers the freshness of the early spring vegetables. This soup is simple and only takes 30 minutes while still adding plenty of flavor and nutrition from the miso and root vegetables.

14. Creamy cauliflower parsnip miso soup with roasted shiitake

Creamy cauliflower parsnip miso soup with roasted shiitake

Source: Creamy Cauliflower Parsnip Miso Soup with Roasted Shiitake

In this miso soup recipe from Jodi Kay, cauliflower, parsnips and a whole clove of garlic are gently roasted in the oven. They are then combined with a miso broth and mashed into a soup that is thick, creamy, and flavorful. This soup is topped with oven-roasted mushrooms and garnished with sliced ​​spring onions. It’s as delicious as it is photo-worthy. Serve this with a fresh salad with ginger dressing or enjoy it on its own as a light lunch.

15. Moroccan miso, lentil and P.Umpkin soup

Moroccan miso, lentil and pumpkin soup

Source: Moroccan miso, lentil and pumpkin soup

This pumpkin soup by Judy Moosmueller is inspired by the fresh, lively flavors of Morocco. While not a traditional Moroccan ingredient, adding miso paste gives the soup a deeper umami flavor. You can also use a Moroccan spice mix if you don’t have the individual spices listed below.

Learn How To Make Plant-Based Meals At Home!

It is known that reducing meat intake and consuming more plant-based foods is beneficial chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Dairy product consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you looking to eat more plant-based foods, we highly recommend downloading this Food Monster App – With over 15,000 delicious recipes, it’s the greatest herbal recipe resource for reducing your environmental footprint, saving animals and getting healthy! And while you’re at it, we encourage you to learn about that as well environment and health benefits from a plant-based diet.

Here are some great resources to get you started:

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Healthy Eating

One Major Effect Garlic Has On Your Gut, Says Science



Your gut is arguably one of the most important things to look out for when it comes to your overall health, as it can affect your risk for things like excessive weight gain, gastrointestinal disorders, and even cancer.

As more research is done, experts find that Food and nutrition play a huge role in maintaining your gut health. In fact, foods like yogurt, sprouted grains, salmon, and garlic have all been shown to make a positive contribution.

Particularly noteworthy is garlic. Not only because it is delicious, but also because it has been used medicinally for thousands of years. One important effect of garlic on your gut that researchers recently discovered is its Ability to act as a prebiotic for your gut microbiome.

But why is it so important? Well, maintaining a balanced gut microbiome is vital as it is the group of bacteria, fungi, and other components that live in your digestive tract that directly affect things like your digestion, immune system, and even your mental health!

Read on to learn exactly why prebiotic foods like garlic are necessary for maintaining a healthy gut.

First, what is garlic made of?

Garlic may be small, but it’s actually a complex food, with many different types of nutrients and compounds that make it a common medicinal meal supplement.

According to Nutrients, garlic cloves are mostly made up of carbohydrates, but they also contain protein, fiber, amino acids, water, and organosulfur compounds (which are also found in broccoli, onions, and cabbage).

Most of the carbohydrates in garlic are fructose polymers known as fructans. Although the health benefits of fructans are constantly being researched, many experts consider them “health-promoting food ingredients”.

For example, a report published in the Scientific World Journal states that fructans are known to promote better immune health, act as antioxidants in the body, and potentially act as prebiotics in the gut.

RELATED: Secret Side Effects of Eating Garlic, Science Says

How garlic helps your gut


It is important to note that much of the current research on garlic and gut health is conducted through animal testing, so more specifically related to human health needs to be discovered.

However, current knowledge about garlic and human health is positive and shows many specific benefits for the human gut microbiome.

According to Food Science & Human Wellness, the fructans contained in garlic act as “prebiotics” in the intestinal microbiome and promote the production of “good” intestinal bacteria (also known as bifidobacteria).

Prebiotics can do this by passing through your digestive tract without actually being digested, which allows them to be used as nourishment for the good bacteria in your gut, helping to keep the other bacteria in your gut at bay.

In addition, prebiotics are known to lower cholesterol and reduce the risk of cancer and other serious diseases, according to the Encyclopedia of Food and Health.

So it’s easy to see that garlic really does have some amazing gut health benefits, and while more research needs to be done, the current results are promising!

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Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania



Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day



Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

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Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.


Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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