OKAY, so yesterday was a crazy AF day of meal prepping, grocery shopping with dad, MORE meal prepping & cleaning the kitch inside out post meal prep & you know what? IT WAS ALL WORTH IT! It takes almost one full day or a few hours of investing your time, effort & imagination, but then you’ve got healthy food ready for the entire week! If you’ve been following my blog or Instagram for a while now, you know that I absolutely swear by meal prep & that it has really facilitated my life & made healthy eating THAT MUCH MORE FUN for me!
First thing on this week’s meal prep menu were these MISO-GLAZED ROASTED VEGGIES! And get this, I’m not exaggerating (even though I like to sometimes) when I say that these are the best ever miso-glazed roasted veggies you will ever taste! They’re so delicious & so different than anything I’ve made in the past! I’m so excited to be sharing them with you guys! They’re just the right amount of sweet, full of miso-full deliciousness, rich, indulgent, clean & healthy, crispy & browned on the outside & just the right amount of cooked on the inside.
Before we get to the recipe, even though I’ve teased you so much at this point that you’re probably dying for it, let’s just talk about miso for a sec.
Miso is basically a paste made from fermented beans, barley, rice or oats (but most of the time, soybeans), mixed with a bacteria called koji. In a nutshell, it can be effective at relieving fatigue, regulating digestive & GI function, protecting against gastric ulcers, decreasing cholesterol & blood pressure levels, preventing inflammation & lowering the risk for diseases associated with lifestyle factors, such as cancer & heart disease.
I KNOW WHAT YOU ARE THINKING – ISN’T MISO SOY & ISN’T SOY BAD??
To answer your question: Yes. Miso is soy. The majority of soy used today in commercially sold products is far from the type that used to be consumed in Japan & other parts of Asia. A high percentage of all soy grown in the USA today (about 95%) is genetically modified & is not harvested the same way as traditional soy was for generations, ergo, it does not provide the same nutrition benefits or digestibility.
What sets miso apart is that it’s FERMENTED. When you ferment soybeans, you create a completely different product that contains a different set of available nutrients. Organically grown fermented soy products like miso or tempeh are the generally the only ones I consume (I’ll have tofu every now & then, but it’s really not my soy product of choice).
The fact that miso is fermented means that it is full of beneficial, live probiotic cultures. As you guys know, probiotics are the “good bacteria” that inhabit our gut environment & balance “bad bacteria” that we obtain from poor-quality foods, toxins in the environment, contaminated water & pollution. When foods are fermented, it releases more beneficial vitamins & enzymes. Fermentation also makes digestion & absorption of nutrients from grains & beans that are used to make it easier.
- Probiotics are linked to mood regulation, appetite control, lower risk for obesity & incidences of allergies, enhanced digestion, improved immunity & better cognitive health.
- Great source of numerous essential nutrients, including vitamins, micro-organisms, salts, minerals, plant proteins, carbs & healthy fats. It contains copper, manganese, B vitamins,vitamin K & phosphorus.
- Contains antioxidants, phytochemicals & phytonutrients, which have cancer-fighting properties & help control blood pressure, cholesterol, inflammation & oxidative stress.
- Improves & boosts immunity
- Promotes healthy digestion & helps balance gut bacteria & is beneficial for people suffering from leaky gut & related gastrointestinal issues
- Lowers blood pressure, cardiovascular risk & organ damage
ANYWHO, enough about the health benefits, but as you guys can see, it’s always important to do your research & to distinguish between foods that may provide little to no nutrition compared to those that provide tons of nutrition, even if they come from the same sources! This is why I don’t believe in LABELS & in deeming one whole food type or group as BAD OR OFF LIMITS.
Now, without further ado, let’s get to the nitty-gritty!
- 2 medium white onions
- 1 package of Cremini mushrooms
- 6-7 carrots, halved & then sliced
- Loads of Brussels sprouts
- 3-4 tbsp. organic light miso
- 1/4 cup of organic coconut aminos
- A touch of coconut flower syrup
- Replace with organic honey or pure organic maple syrup
- 3 tbsp. organic unsweetened & no salt added rice vinegar
- The juice of one fresh lemon
- 1 tsp. ground ginger
- 1 tsp. onion powder
- Sea salt & black pepper to taste
- Preheat your oven to 400F & line 1-2 baking sheets with parchment paper.
- Prepare your marinade in a small bowl & whisk until all ingredients are fully combined.
- Add all the veggies to a large mixing bowl (Make sure your bowl is large enough to be able to mix it & coat the veggies in the marinade)
- Place the veggies on the parchment-lined baking sheets & roast at 400F for 35 minutes.
- Once roasted, broil on high for 4-5 minutes, until charred, browned & roasted on the outside.
- ENJOY! 🙂