Recipes: Pink & Green Miso Breakfast Bowls

Green Miso Breakfast Bowl shown with Roasted Pumpkin Seeds

At the closing workshop for the cleanse, Scott mentioned that many people can benefit from a savory breakfast. If you've read this blog for long, you know that I'm more of a sweet breakfast gal, so it was a fun experiment to go savory for a few days. 

These Miso Breakfast Bowls I created in under 15 minutes at the far end, which makes them perfect for a regular breakfast option. They are super tasty and couldn't be easier. 

Miso isn't used much in Ayurveda, but it's often recommended in Chinese Medicine, and in my experience, it's great for building agni (the digestive fire). According to Paul Pitchford, the lighter misos (which I use here) are less fermented and are less lively to cause trouble (like obesity or yeast overgrowth) due to the innate high salt of miso. He also writes that lighter misos are better suited to warmer weather, and as we move closer to summer, it's wise for us all to take that into consideration. 

Here's the low-down from Pitchford on Miso: 

"13%-20% protein; contains an amino acid pattern similar to meat along with a trace of vitamin B12 [great for stress]: a live food containing lactobacillus (the same in yogurt) that aids in digestion and assimilation; ...creates an alkaline condition in the body promoting resistance against disease."

Before you charge out to buy a big tub of miso, it's good to mention 2 things: 

(1) that Miso in excess can throw off all the doshas, especially Pitta & Kapha and 

(2) Miso should never be boiled unless you want to forego some of the health benefits. 

Ok, enjoy those savory breakfasts ladies! 

GREEN MISO BREAKFAST BOWL

Serves 1 large portion

Measurements are estimations- modify as you see fit. 

1/3 head of cauliflower, cut into bite-size florets

1/2 a zucchini, cut into half moons

2 stalks of asparagus, cut into bite-size pieces

1/2 tsp white miso

water

handful of spinach

large slice of avocado 

fresh parsley

pumpkin seeds

Steam each vegetable separately until tender: cauliflower, zucchini and asparagus. (*Only give the zucchini a minute or two in the steamer or it will be mush). Combine cooked vegetables in a bowl and set aside. In a small saucepan, bring 2 cups of water just barely to a boil. Turn off heat and let sit for a minute or two while you chop the parsley to garnish your breakfast. Now, take 1/4 c of the water in a mug and combine with 1/2 tsp miso. Using a fork, stir so that miso dissolves in the water. Stir the miso-water into the saucepan of water and combine. Taste and add a small amount more miso if needed. Now stir in spinach. Once spinach has wilted some, pour spinach-miso-water mixture over steamed veggies. Top with avocado and parsley. Serve with a side of pumpkin seeds. *Be sure to chew well to avoid indigestion. 

• Vata Dosha: Good. Could easily cut back or eliminate cauliflower in favor of some rice and/or more asparagus. Toss with a sprinkle of dulse flakes. 
• Pitta Dosha: Ok. Enjoy on occasion. Can use any dark green (like chard, kale or collards) instead of spinach. Serve with cilantro instead of parsley. 
• Kapha Dosha: Ok. Add a pinch of dry ginger when water is boiling. Omit or reduce avocado. Use green beans rather than zucchini. 

PINK MISO BREAKFAST BOWL

Serves 1 large portion. 

Measurements are estimations- modify as you see fit. 

Night before: have kitchari with roasted cauliflower. Roast beets the night before for easy prep. 

1/2 teaspoon coconut oil

2 large stalks celery, cut lengthwise then chopped

1/2 c leftover kitchari from night before (or any already cooked whole grain)

water

2 small roasted red beets, chopped into bite-size pieces

1/2 handful of roasted cauliflower florets

1/2 tsp white miso

In a pot, heat oil and gently sautee celery. Meanwhile, bring a kettle of water to boil. Once celery softens and the water is hot, add kitchari and water to cover. Bring to a gentle boil, stir, then turn off heat. From the kettle, pour 1/4 c water in a mug and combine it with miso. Once miso is well dispersed in the water, add it to the pot. Stir in veggies and taste. Add more miso if needed or a sprinkle of your favorite Ayurvedic spices (cumin, coriander, fennel are always good). Scoop into bowls and serve! 

• Vata Dosha: Very good! 
• Pitta Dosha: Use minimal miso and omit beets. Use broccoli or potatoes instead. 
• Kapha Dosha: Generally avoid because it is quite a heavy breakfast for you. Could do barley instead of kitchari and use a few small radishes instead of beets. 

Pink Miso Breakfast Bowl with Mint Tea

In the comments below, let me know how you find these recipes and what you think makes you feel best: sweet or savory breakfasts? I want to hear from you!

Do you find you're loving Miso? Here are more Miso-rific recipes:

Miso Dip

Miso Soup with Tri-Doshic Vegetables

Hearty Miso Soup

Want to learn more about Ayurvedic Cooking and see me in action at the stove, so you can go home and recreate healthy delicious meals with ease? 

Sign up for the Yoga & Ayurveda Day Retreat at Stinson Beach this upcoming Saturday the 26th! 

Call The Mindful Body to reserve your spot: (415) 676-1741!