Jamie Mok, Author at LA Yoga Magazine - Ayurveda & Health

3 Plant Based Recipes That Trend toward Tasty

Jamie Mok — Tue, 18 Feb 2020 01:19:24 +0000

Mocktail Photo by Jamie Mok

Plant Based Inspirations for the Kitchen

Trendy can be both healthy and delicious. These 3 plant based recipes are tasty and represent some of the top 10 food trends we’re currently tracking. Try experimenting in the kitchen with fresh plant based ingredients. Mix and match colorful and nutritious drinks and side and main dishes.

Jamie Mok with Mocktails

Kiwi Rosé Kombucha Spritz

Mocktails can deliver fun in a glass without the alcohol. Try a no-proof Rosé!

Ingredients

2 kiwis
1/3 cup crushed ice
6 oz GTS Rosé kombucha
Few fresh mint leaves
2 tsp organic dried rose petals
1 tbsp pomegranate seeds
1 lime

Directions

Peel kiwis.
Cut one kiwi in half and thinly slice for garnish.
Purée the remaining kiwi with ice, mint leaves in a blender.
Pour kombucha into blender for a quick pulse.
Pour into glasses, top with a squeeze of lime and garnish with kiwi slice, pomegranate seeds, rose petals, mint leaves.
Makes 2 mocktails. Cheers!

Plant Based Tempeh Photo by Jamie Mok

Toaster Oven Tempeh

Preheat to 425F
Cut an 8-ounce block of tempeh into one inch cubes.
Prepare a pot of boiling water to place tempeh in a steamer for 10 mins.

Make the marinade:

1 tbsp soy sauce, tamari sauce, or Braggs liquid aminos
1 tbsp rice vinegar
1 tbsp water
1 tsp maple syrup
1 tsp avocado oil

After tempeh is done steaming, transfer to a bowl and pour marinade over it and let it sit for at least 10 mins or longer.
Transfer tempeh to a lined baking sheet and pop in the oven for 20 min, turning cubes half-way through.

Plant Based Taco Photo by Jamie Mok

Vegan Avocado Crema

In a food processor, blend:

1 large avocado
2 cups fresh cilantro
1/4 cup avocado oil
1/2 cup water
2 Tbsp apple cider vinegar
1 roasted jalapeño
1 medium lime, juiced
1 garlic clove
1/4 red onion
1/4 tsp sea salt, black pepper, cayenne pepper

Combine everything in a food processor and blend.
Enjoy on tacos, as a dip with tortillas chips, crackers, and veggies or as a salad dressing!

Jamie Mok

Jamie Mok, MS, RD, RYT is a Los Angeles-based dietitian, nutritionist, and yoga teacher who practices nutrition therapy at Memorial Care Long Beach Medical Center and teaches weekly yoga classes at Purple Yoga in Long Beach. In her “between time,” Jamie is on her yoga mat developing her personal practice, in the kitchen whipping up something fresh, and snapping photos for her Instagram feed @the_yogini_rd, and exploring the LA restaurant and food scene one bite at a time. Learn more on her website www.jamiemok.com

www.jamiemok.com

The post 3 Plant Based Recipes That Trend toward Tasty appeared first on LA Yoga Magazine - Ayurveda & Health.

Top 10 Food Trends for 2020

Jamie Mok — Mon, 17 Feb 2020 23:48:31 +0000

How Food Trends Can Inform Your Meals

The beginning of the new year is always buzzing with conversations around health, food, and fitness. While most diet fads get a hard eye roll from nutrition experts, there are some optimistic trends and others that are intriguing enough for more convo. Here are 10 food and nutrition trends that’s catching our attention in 2020.

1.Plant-Based Meals

The rising trend towards plant-based eating has driven food companies, distributors, and restaurants to offer more plant-based options for health- and environmentally-conscious consumers. Different from vegan and vegetarian, plant-based eaters adopt a flexible diet approach that mostly consists of plant-derived foods and minimal, if any, animal-derived foods. Culinary innovators are elevating the plant food scene by revamping recipes and menus to please a variety of palates. The expanded options we have available today are helping people make a delicious and seamless shift toward healthier eating.

2. Sustainability

When it comes to sustainability in food, it’s about more than just eco-friendly packaging. There are industry-wide innovations that are reducing the impact of food production on the environment. At the same time, everyone from farmers to consumers are concerned about supporting the welfare of humans, animals, and the ecosystem. Some examples include sustainable seafood and regenerative agriculture for ecosystem health. Food companies are becoming more and more creative by creating delicious snacks, cereals, and even flours from upcycled fruit, vegetables, and grains. This movement in the food industry is on a mission to be one of the sustainable solutions for the health and well-being of the future that tastes great today.

3. Grain-Free Flours

Move over wheat, there are new flours mixing up the baking game! Shelves, bulk bins, snacks, and even your favorite baked goods are filled with a variety of grain-free flours made from fruits, vegetables, nuts, and legumes. We can bake with flours that include coconut, cauliflower, almond, and chickpea. This trend promotes nutritional diversity, adds fiber and protein from different plant food sources, and provides options for anyone with food allergies or intolerances.

4. Adaptogens

Adaptogens are a category of medicinal herbs, roots, and mushrooms used in ancient traditions around the world. Adaptogens support a number of physiological processes in order to bring the body back to homeostasis (balance) and are used to help the body handle the effects of various stressors. The purported physiological benefits include reducing stress and anxiety, increasing energy, and boosting immunity.

While there are few long-term clinical studies, the past 10 years has seen an expansion of interest in adaptogens by the scientific community, which is accompanied by more research. Chances are you have seen popular adaptogens such ashwagandha, reishi, and ginseng on social media, in specialty health food stores and smoothie shops. And you will see more of them this year.

5. CBD-Infused Foods

The cannabis industry is definitely going through a growth spurt. The variety of products that have made their way onto market shelves and restaurant menus is at an all-time high. CBD, aka cannabidiol, is a non-psychoactive, natural substance in the cannabis plant. Studies confirm its medicinal effects including reducing pain, decreasing anxiety, and improving insomnia. As more research is published on its safety and efficacy, we can anticipate a wider range of CBD-infused foods and beverages.

6. Mocktails

More people are realizing that it’s possible to enjoy an active social life without alcohol that’s also fun and delicious! The “no proof” space is growing among consumers seeking a wider variety of non-alcoholic drink options. Keep an eye out as more restaurants and bars offer a larger menu of creative non-alcoholic drinks featuring fresh-pressed juices, infused syrups, and specialty waters that are adorned with organic fruit, flowers, and herbs.

7. Collagen

Collagen is a protein that is found throughout the body in connective tissues, such as tendons, ligaments, and skin—essentially everything that holds us together. Although people around the world have been making homemade bone broth for generations, these days we’re smitten with dietary collagen. Collagen consumers are looking for glowing skin, hair, and nails; pain-free joints; and natural remedies for gut health. These are only a few of the purported health benefits of collagen.

Despite a lack of scientific evidence and concerns over contamination of supplements, there’s massive anecdotal conviction that dietary collagen holds promise. As the curiosity for dietary collagen continues to grow, expect to see more of everything from bone broth to collagen supplements hitting the shelves this year. Also be on the lookout for vegan or plant-based supplements that allow for easy intake of some of the minerals and nutrients that are the building blocks for collagen production.

8. Nootropics

Found in notoriously healthy foods like salmon, blueberries, and green tea and coffee, nootropics are substances that are suggested to support brain function and enhance mental performance including memory, learning, focus, mood, concentration, processing, motivation, and attention. There is a good deal of research on the positive effects of some nootropics including omega-3 fatty acids, flavonoids, L-theanine and caffeine on brain health. Yet the body of research supporting the benefits of some of the other nootropic dietary supplements are limited.

Nevertheless, nootropics have made their way into beverages and foods like chocolate and honey, and appeal to the high-achiever who wants food that boost brain performance and support fast-paced lifestyles.

9. Eating for Gut Health

Fermented foods like kimchi, sauerkraut, kefir, kombucha, and yogurt are rich sources of probiotics. Probiotics are beneficial bacteria that promote the integrity of the massive community of microorganisms that live in our digestive tracts–the community commonly known as the gut microbiome.

Taking care of the microbiome includes adding prebiotics to a daily diet. Prebiotics are the non-digestible fibers found in plant foods such as banana, onion, garlic, beans, and peas. Prebiotics feed the so-called good bacteria, improving the balance of our gut microbiome. Foods that support gut health are gaining popularity, as we learn more about the gut-brain axis and the important role diet plays in our physical, mental, and emotional well-being.

10. The Anti-Diet Trend

The anti-diet movement has spread like wildfire across the health and wellness space. Unlike most trends that come and go, this one is sticking around. Breaking free of old ways of thinking, the anti-diet movement opposes deep-seated food rules and restrictions and weight-centric obsession of “diet culture.” The anti-diet, or non-diet approach is founded on principles of Intuitive Eating and behaviors that respect our bodies and promote health at every size. This powerful non-diet approach takes us out of a “diet culture” mindset and back into our own bodies where we, our greatest teachers, are in the driver’s seats of our own health and well-being.

Keep up with Food Trends that Work for You

Now that you’re up to speed with the latest trends in food and nutrition, hopefully everything from grocery shopping, eating out, and reading news headlines and social media feeds will seem less confusing and more interesting! Listen to the feedback from your body with everything that you eat. Seek out personalized advice from a trained dietitian nutritionist (RD/RDN) with expertise to fit your specific needs. Before starting any dietary supplement, confer with your primary healthcare provider or a trained dietitian nutritionist to be sure it’s safe and beneficial for you.

Jamie Mok

www.jamiemok.com

The post Top 10 Food Trends for 2020 appeared first on LA Yoga Magazine - Ayurveda & Health.

Beyond Celery Juice

Jamie Mok — Wed, 30 Jan 2019 22:07:52 +0000

Don’t stop after your glass of celery juice: Drink the Rainbow

I love celery and enjoy eating and drinking green vegetables. But I won’t be sippin’ celery juice to remedy all of my health woes.

Any health trend claiming to be a “cure all” is a red flag warning to proceed with caution. It’s a time to seek actual sound scientific evidence instead of falling for glamorized and oversimplified pseudoscience advertised by anecdotal success stories on social media. The scientific evidence on celery juice as a treatment for any chronic disease is next to nonexistent—case in point.

Like any other natural juice, celery juice is mostly water and micronutrients…essentially its the original “vitamin water.” Celery juice is particularly high in vitamins C, K, and folate. It’s also filled with the essential mineral potassium and a host of phytochemicals that possess antioxidants and anti-inflammatory benefits. Celery juice is one of many nutritious beverages. So “cheers” if you love it. But don’t sweat it if it’s not for you.

Decades of nutritional research have consistently shown that a higher intake of fruit and vegetables is strongly associated with lower risk of a number of chronic diseases and early death. So my advice? Eat MORE fruits and vegetables!

Eat the Rainbow of Colors

Aim for a spectrum of colors. And explore different ways to prepare and incorporate fruit and vegetables into your daily diet.

Pro tip: Sneak greens in with breakfast and make it a thing!

Regularly consuming a wide variety of deeply-colored vegetables is a powerful preventative measure against chronic inflammation. Eating a rainbow of colors is also an important method of preventing the development of conditions such as type 2 diabetes, heart disease, stroke, cancer, and Alzheimer’s disease, which are among the leading causes of death.

Dark leafy greens add a boost of fiber, vitamins, minerals, and phytonutrients. These nutrients support the normal function of cells and systemic processes that maintain good health.

Eat More Greens at Every Meal

Try adding cooked collard greens (8 grams of fiber per cup) to your next breakfast scramble or wrap, or switch it up by baking breakfast egg muffins with cooked broccoli (5 grams of fiber per cup). If you enjoy pesto, try making it with super-nutritious kale.

More about that smoothie life?

For a green-filled smoothie, grab a couple big handfuls of raw kale (2-3 grams of fiber in 2 cups) or cooked then frozen zucchini (3 grams of fiber per cup) to add into the blender and go!

Jamie Mok

www.jamiemok.com

The post Beyond Celery Juice appeared first on LA Yoga Magazine - Ayurveda & Health.

Pumpkin Spice Bliss Balls

Jamie Mok — Thu, 24 Jan 2019 18:14:56 +0000

Pumpkin Spice in a Snack

This recipe is a perfect snack to make in advance. You can serve it on a healthy dessert platter. Offer it up as an appetizer. Pack it to-go for a midday energy booster. Or you can even bring a selection on a trip for a energy-boosting convenience food. If you follow my blog or my Instagram, you’ll know that I love bliss balls. You can spice them up for the season. even bring it along with you on a trip

Pumpkin Spice Bliss Balls

Ingredients

6 pitted Medjool dates, soaked in water
1/2 cup pecans
1/2 cup almond flour
1/2 cup oats
1/4 cup pumpkin purée
1 TSBP pumpkin pie spice
1 tsp cinnamon
1 tsp vanilla extract
2 tsp maple syrup (optional)
1 scoop of protein powder* (optional)

Directions

Combine in a food processor or Vitamix, pulse until all ingredients are incorporated well.

Roll into balls.

Optional: roll balls in a topping.

The two toppings I used for this recipe are a combination of cinnamon, pumpkin spice, almond flour, and crushed pumpkin seeds.

Tips

Keep refrigerated; best served chilled.

*I used Sun Warrior’s plant-based protein powder in natural flavor.

More from The Yogini RD

If you are looking for other bliss ball recipes, try my Gingerbread Bliss balls with a sprinkle of cinnamon and other warming spices.

Read more of Jamie Mok’s plant-based recipes.

Jamie Mok

www.jamiemok.com

The post Pumpkin Spice Bliss Balls appeared first on LA Yoga Magazine - Ayurveda & Health.

Plant-Based Dishes to Delight the Senses

Jamie Mok — Tue, 15 Jan 2019 15:51:43 +0000

Combine Colors and Flavors for Satisfying Plant-Based Dishes

Colorful meals and plant-based dishes offer a welcome array of delicious and nutritious table settings any time of the year. Try using ingredients with an array of rainbow hues.

Creamy Butternut Squash Soup

Ingredients

2 TBSP extra virgin olive oil
1 large sweet onion, chopped
2 TBSP fresh ginger, minced
1 clove garlic, minced
1 cup raw cashews
1 large butternut squash, cubed
5 cups vegetable broth
2 tsp cumin
2 tsp coriander
1 tsp curry powder
1 tsp turmeric
1 cup full fat coconut milk
Few sprigs of fresh rosemary

Directions

Use a large pot and set on the stove to medium heat, adding the extra virgin olive oil, onion, ginger, and cashews.
As onions turn translucent and cashew start to brown, add in garlic and butternut squash to cook for a few minutes.
Next add broth and all the spices, then allow to simmer for a good 20 minutes or so.
You should be able to pierce the squash with a fork easily.
Allow soup to cool before transferring to a blender to purée smooth.
Return back to the pot then add coconut milk and rosemary and simmer for another 15-20 minutes.
Season with salt and pepper to taste.

Maple Roasted Rainbow Carrots

Ingredients

1 bunch of rainbow carrots from Farm Fresh To You
2 TBSP avocado oil
1 TBSP maple syrup
1/4 cup pepitas
Pinch of sea salt

Directions

Preheat oven to 400F and line a baking sheet with parchment paper.
Wash carrots, cut most of the tops off, then slice.
Cut into halves or quarters depending thickness to ensure they cook evenly.
Place slices on baking sheet evenly spaced apart.
Whisk together the avocado oil and maple syrup.
Drizzle over carrots, using tongs to turn and evenly coat carrots.
Season with sea salt. Bake for approximately 30 minutes, turning carrots midway through cooking.
Top with pepitas and set oven to broil for another three to five minutes.

Salad Arrangement with Creamy Tahini Dressing

Decorate a bed of organic mixed greens with a mixture of the following:

• Shredded red beets
• Sliced golden beets
• Sliced watermelon radish
• Sliced persimmon
• Coarsely chopped radicchio
• Shredded purple cabbage
• Dried mulberries
• Chopped curly parsley
• Pomegranate seeds
• Toasted sesame seeds

Creamy Tahini Dressing

1/2 cup tahini
3 TBSP water
1 TBSP apple cider vinegar
2 TBSP fresh lemon juice
2 TBSP extra virgin olive oil
2 tsp maple syrup
Pinch of sea salt

Makes about 1 cup

*Depending on the thickness of tahini and personal preference, you may need to add more water (1 TBSP at a time) to thin the consistency of the dressing.

Jamie Mok

www.jamiemok.com

The post Plant-Based Dishes to Delight the Senses appeared first on LA Yoga Magazine - Ayurveda & Health.