Marinated Tofu Sushi Bowl

tofu sushi bowl

If you've been following me at all, you know by now that when it comes to cooking, most of the time I'm all about fast and easy. And healthy of course!

This sushi bowl ticks all the boxes.

You may be wondering about calling it a "sushi" bowl when it doesn't have raw fish in it. Well, the word “sushi” does not actually mean “raw fish”, as many people assume. In fact, “sushi” refers to seasoned rice that is topped with something—usually fish (raw or cooked), egg or vegetables. Our sushi bowl is seasoned with a delicious garlic-ginger-soy sauce and a creamy drizzle of spicy-sweet mayo.

My whole family loves this so much we eat it almost weekly. I hope yours enjoys it too!

Marinated Tofu Sushi Bowl

Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4

INGREDIENTS:

  • 1 package firm tofu
  • 1/2 cup soy sauce
  • 2 tsp rice vinegar, divided
  • 1/2 tsp garlic powder
  • 1/2 tsp ginger
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • dash of cayenne pepper or pepper flakes, to taste
  • 1 tbsp toasted sesame oil
  •  2 cups white rice, uncooked
  • 1/2 tsp salt
  •  ripe avocados
  • 6-inch long piece of cucumber
  • 1 cup shredded or matchstick carrots
  • 2/3 c mayo
  • 1 Tbsp sriracha
  • 1 Tbsp honey
  • pickled ginger
  • Nori (seaweed), cut or torn into small pieces
  • sesame seeds

INSTRUCTIONS:

Tofu:

  1. Cut the tofu into 1/2-inch cubes and press between paper towel or a clean dish towel to soak up as much moisture as possible.
  2. In a medium bowl combine the soy sauce, 1 tsp rice vinegar, garlic, ginger, cumin, oregano, cayenne pepper.
  3. Add the tofu and mix to coat all pieces evenly in the sauce. This much can be done ahead of time.
  4. When you're read to cook the tofu, add the toasted sesame oil to the tofu bowl and mix to coat evenly.
  5. Transfer tofu to a baking sheet.
  6. Bake at 400°F for 30 minutes, tossing once halfway, to get it slightly crispy on all sides.

Rice:

  1. Wash 2 cups of white rice and place it in a pot with tight fitting lid.
  2. Add 3 cups of water, 1 tsp rice vinegar, and 1/2 tsp salt to pot and set the stove to high.
  3. Bring the rice to a boil and then turn the heat down to simmer with the lid on for 20 minutes.

Toppings:

  1. Slice cucumber.
  2. Cut avocado in half, remove pit and slice.
  3. Shred carrots.
  4. cut or tear nori into small pieces

Spicy-Sweet Mayo:

  1. Add mayo, sriracha, and honey to a bowl and mix.
  2. Add approximately 1 Tbsp of water, a little at a time, until the consistency is just thin enough to pour/drizzle

Assembly:

  1. Divide the rice between each of the 4 individual bowls
  2. Top with a section for each - carrots, cucumbers, avocado, tofu.
  3. Drizzle spicy-sweet mayo over everything.
  4. Top with pickled ginger, nori and sesame seeds.
  5. Serve immediately.

NOTES:

  • You can add any vegetables you like - try edamame, or bell peppers!
  • This is also wonderful with a filet salmon instead of tofu. Sear the salmon and then simmer for just a few minutes in the same sauce used above for the tofu marinade.
  • Want more greens? Cut back on the amount of rice and put the whole thing on a bed of salad greens!

 

 

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Hormone Balancing Foods for Women

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Most of us have experienced those times when we just don’t understand where our mood is coming from, and it changes without warning. It’s not uncommon, but it isn’t any fun.

Fortunately, there are foods that can improve your mood.

By simply eating the right food, you can experience a great difference in your energy and mood. A diet packed with highly nutritious food can drastically reduce the symptoms of hormonal imbalance such as depression, mood swings, acne, and weight gain.

Here is a list of hormone-balancing foods for women:

• Spirulina
Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Therefore, it can reduce the risk of blood sugar problems by resolving the root cause of hormonal imbalance.

• Cod Liver Oil
Cod liver oil is a historically popular remedy for its nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors. Cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A and omega 3s that help address mood problems, inflammation, and fluid balance. Furthermore, regular consumption of fermented cod liver oil can also improve potency.

• Vitex
Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tincture gives you the best results and can be added to herbal teas.

• Bee Pollen
In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight.

• Avocado
Avocados are great sources of the good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat a half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein.

• Salmon
Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne.

To stay healthy as well as balance your hormones, the right foods can produce amazing results. Put an end to your mood swings and other hormonal imbalance symptoms. Give these a try.

Be well,

Signature Shannon transp

 

2 WAYS TO GET MORE VITALITY IN YOUR LIFE FOR FREE:

  1. Join one of my private Facebook communities:

    • Click here to join "High Vitality Life Revolution" - for women who are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges, and more, OR...

    • Click here to join "Wellness Collective for HSPs" - for Highly Sensitive People and Empaths who want to thrive, with daily support from me and other HSPs, plus tips, resources, inspiration, and mini-wellness challenges for a holistic approach to inner peace and a lifestyle that supports your unique needs for the long term.

  1. Click here to get a free "Vitality Session" with me - where we will put our heads together and figure out how you can make some real strides with your own personalized plan for a more peaceful, happy, healthy life. 

 

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Festive Roasted Vegetables

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This recipe is a family favourite, and the perfect addition to the Thanksgiving or Christmas dinner table.

I love that this festive roasted vegetable recipe goes so well with all the classic holiday dinner side dishes like potatoes, stuffing, and green beans.

Even if you don’t like Brussels sprouts, you’ll love these ones!

Roasted Brussels sprouts taste great combined with traditional Autumn flavours of maple, cranberry, and cinnamon.

The carrots and beets provide a slightly sweet contrast to the brussel sprouts, and you get a bit of crunch from the pecans.

This holiday recipe will bring so many colours and lots of flavour to your holiday meal!

Enjoy!

 

Festive Roasted Vegetables

Prep Time: 20 minutes
Cook Time: 60 minutes
Servings: 6

INGREDIENTS:

  • 3 cups brussel sprouts
  • 2 cups carrots
  • 2 cups beets
  • 1 cup pecan halves
  • 1 cup dried cranberries
  • 5 Tbsp Avocado Oil (or another oil for high heat cooking), divided
  • 4 Tbsp Maple Syrup, divided
  • 1/2 tsp Cinnamon, divided
  • Salt, to taste

INSTRUCTIONS:

Roasted Carrots and Beets:

  1. Peel and cut beets into 1/2-3/4 inch wedges or cubes.
  2. Toss beets with 2 Tbsp avocado oil, 2 Tbsp maple syrup, and 1/4 tsp cinnamon. Set aside.
  3. Peel and cut carrots diagonally into 1-2 inch long pieces (1 inch long at the thick end, 2 inches at the thin end).
  4. In a separate bowl (so you don't stain the carrots with beet juice), toss carrots with 2 Tbsp avocado oil, 2 Tbsp maple syrup, and 1/4 tsp cinnamon.
  5. Lightly coat baking sheet with oil.
  6. Toss each bowl one more time, then transfer carrots to one half of the baking sheet and beets to other side.
  7. Bake at 400°F for one hour, uncovered, tossing once after 30 minutes of cooking.

Roasted Brussel Sprouts:

  1. While beets and carrots are roasting, trim brussel sprouts, remove discolored leaves, and cut in half.
  2. In the bowl used for carrots, toss brussel sprouts with 3 Tbsp avocado oil and salt (to taste).
  3. Transfer brussel sprouts to baking sheet, cut side down.
  4. Bake at 400°F for 20-25 minutes, uncovered, while the beets and carrots are finishing up.
  5. When 5-10 minutes left, turn the brussel sprouts cut side up, for even browning.

Assembly:

  1. In a large bowl, combine the beets, carrots, brussel sprouts, pecans and cranberries, and mix to combine.
  2. Serve immediately.

NOTES:

  • If you like more sweetness, add 2 Tbsp more maple syrup to the mixture after cooking.
  • You can substitute any vegetables you like. Squash is a nice sub for the carrots and beets and takes the same amount of time to cook as the brussel sprouts.
  • You can shorten the roasting time by partially cooking the beets and carrots ahead of time by steaming or microwaving.

 

 

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Get Rapid Relief from Overwhelm

If you're a Highly Sensitive Person, and/or you often feel overwhelmed or overstimulated, I made this video for you.

I share 3 simple steps you can take right now to get rapid relief from overwhelm and begin to cultivate inner peace for the long term.

I promise, getting to calm is much easier than you think! 

 

If you found this helpful, I'd like to offer you a free gift valued at $197, to help you come up with a personalized strategy to dial in inner-peace, wellness, and happiness for the long term. Learn more about claiming your free Vitality Session by clicking the orange button below!

Free Vitality Session button

 

 

GET MORE VITALITY IN YOUR LIFE FOR FREE:

Join one of my private Facebook communities:

    • Click here to join "High Vitality Life Revolution" - for women who are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges, and more, OR...

    • Click here to join "Wellness Collective for HSPs" - for Highly Sensitive People and Empaths who want to thrive, with daily support from me and other HSPs, plus tips, resources, inspiration, and mini-wellness challenges for a holistic approach to inner peace and a lifestyle that supports your unique needs for the long term.

 

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An Action Plan for Overcoming Overwhelm

Holiday Blue Boxes with Linen Cord, Cinnamon, Pine cones, Nuts. Natural Gifts on Wooden Background. Toned

 

You probably can’t find anyone over the age of 10 that hasn’t felt overwhelmed at some point, and if you’re a Highly Sensitive Person, it doesn’t take much to get overwhelmed compared to others, but the feeling and the impact are the same no matter how quickly you arrive there.

It can be very challenging to focus on solutions and take the necessary steps to resolve the situation when your mind is in overdrive and your nervous system has moved into stress mode. However, focus and action can solve most challenging situations in your life.

We all know that worrying about it won’t solve the issue… it just prolongs the agony.

10 steps to get from feeling overwhelmed to peaceful:

1. Take a few deep breaths. Before you can think clearly about solutions, you need to calm your nervous system down because it’s preparing to flee from a tiger so your rational brain is not being prioritized. You can trick your nervous system into thinking you’re relaxed with this simple technique: breathe in for the count of 4, hold it for 7, and exhale for 8. Repeat 3 times (or more if you need it).

2. Identify what is under your control. There’s little point to worrying about those things outside your locus of control. Determine what you can control and place your attention there.

3. Focus on solutions. Now that you know what you can and can’t change, keep your attention on finding a solution. Obsessing over the problem won’t accomplish anything other than driving up your stress levels. Time and attention spent on solutions is the best way out of a mess.

4. Create a strategy. Make a plan for putting your solution into action. Figure out what you need to do and put as much time and effort into your plan as you can. The more you do, the better your odds of overcoming your challenges.

5. Get your rest. Being overwhelmed is stressful. It’s important to get your rest to recover as much as possible. A good night’s sleep is highly under-rated! Sleep impacts your mind, body and performance. Without quality sleep, you’re simply not healthy.

6. Eat well. Many people stop eating when they’re highly stressed. Others resort to eating a lot of junk. Neither is going to be good for you or help you to deal with your situation. Maintain good nutrition during challenging times.

7. Remind yourself that there is good in your life. Be grateful for what you have. You probably have more than the vast majority of people in the world. Make a list of all the things and people you have in your life that you appreciate and remind yourself of just how lucky you are.

8. Blow off some steam. Exercise or an outdoor activity might be just what you need to burn up that extra energy. You’ll feel less anxious and have an easier time getting a good night’s sleep. Take the time to get your body moving and get some fresh air to recalibrate.

9. Celebrate your successes. Even a little progress is worthy of celebration. Be proud of yourself and get excited about moving forward. You can see the light at the end of the tunnel! This is highly motivating. One success leads to another and even the smallest steps count.

10. Get help. Two heads and four hands can accomplish more than just a single person. Ask for help and see what happens. The worst anyone can do is say “no”. You won’t be any worse off. If you find yourself living in a state of overwhelm quite often, help can also take the form of coaching or therapy. Get the help you need.

Overwhelm is an emotion everyone is familiar with. It can be debilitating if you fail to address it properly. Worrying only makes you feel worse and makes you less capable. Focus on solutions and put your time and energy into things that support your wellbeing.

To your High Vitality Life,

Signature Shannon transp

 

2 WAYS TO GET MORE VITALITY IN YOUR LIFE FOR FREE:

  1. Join one of my private Facebook communities:

    • Click here to join "High Vitality Life Revolution" - for women who are taking control of their health and happiness, with free daily support, tips, resources, inspiration, mini-challenges, and more, OR...

    • Click here to join "Wellness Collective for HSPs" - for Highly Sensitive People and Empaths who want to thrive, with daily support from me and other HSPs, plus tips, resources, inspiration, and mini-wellness challenges for a holistic approach to inner peace and a lifestyle that supports your unique needs for the long term.

  1. Click here to get a free "Vitality Session" with me - where we will put our heads together and figure out how you can make some real strides towards a more peaceful, happy, healthy life. With over 30 years' experience, I guarantee we will increase your vitality.

 

Free Vitality Session button

 

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