Toi here, and welcome to another episode of Knauthentic.
Topic of the day: Plant-based Meals
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1. Before I dive into the topic of the day, and in case you’re new here, I’m an omnivore. With that said, I’m not a big meat eater in comparison to most people on the SAD. For a while, in my college days, I was vegetarian, which allows for the consumption of eggs and dairy with vegetable being the bulk of your meals. Back then, it was easier to stick to the SAD but not because I missed eating meat. Today, however, I eat meat because economically it’s a better fit for me and my husband. We need adequate sources of protein to accompany my highly restricted diet, which my husband also follows at home, because we don’t have the means to maintain two different diets.
2. So, why I am talking about plant-based meals? Well, for my health and my personal preference, it’s important to consume more vegetables. At this point in my life, also for health reasons, I’m completely dairy-free, except for when I can’t stop someone from putting butter on my food at a restaurant. Sometimes they will accommodate a request to use olive oil but it’s a gamble. I still eat eggs but I’ve even started looking into ways to replace them when I want to be even more heart healthy and eliminate cholesterol. Flax eggs are my go-to for many baked treats, but they also add a good source of fiber to my gluten-free turkey meatballs. While must of the world went crazy over protein in 2025, I always knew I needed a balance between carbs, fiber, protein, and nutrients. So, while I can, and will, eat meat, I can also not eat meat and still meet all my nutritional goals while enjoying the food I eat.
3. Did you know that you don’t have to be vegan to eat tofu? Only in the US, I think, does tofu take a back seat to animal-based protein. Most places around the world recognize tofu and other beans and lentils as viable sources of protein along with the seafood and other animal-based meats they consume. They don’t choose between them but instead incorporate all of them into their diets. One of the ways I up my nutrient and veggie intake is by making plant-based substitutions where I can. I don’t need to use flax eggs in my meatballs, but I can. I don’t need to used plant-based milk in pudding mix, but I can. I don’t need to add veggie puree to my gravy, but I can. It all tastes good.
I can also simply have a plant-based meal from time to time, simply because I can. Miso soup is one of my favorite plant-based meals to have. In some restaurants the Miso Soup is served with paper thin slices of mushroom, which really serve as more of a garnish, but sometime there are tiny cubes of tofu serving the same purpose. Miso Soup isn’t usually meant to be a meal, rather a meal starter, or a comfort dish when someone is unwell. The Miso itself is fermented soy, so by itself, it already contains vital nutrients for the gut micro biome and some protein. When I make it for myself as an individual meal, I make a few adjustments far beyond what’s traditional.
Now, it’s time to talk about how I make a Quick Miso Soup.
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Step-by-step instructions
1. Put water in a tea kettle or heat it in the microwave to your desired hotness.
2. In a large cup or small bowl, add ½ teaspoon of ground ginger and a ½ teaspoon of black pepper.
3. Add ½ - 1 teaspoon Wakame, or a few stirps of Nori in a pinch. The Wakame will expand, so don’t add too much.
4. Then add 1 teaspoon of soy sauce (sub tamari or coconut aminos).
5. Pour 1 cup of the hot water over the collected ingredients in your cup or bowel.
6. To add bulk to the meal, chop an 1/8-1/4 cup of mushrooms or tofu (I used fava bean tofu to reduce my soy intake).
7. Cover and let sit for 3-5 minutes before adding a teaspoon of red or white Miso paste through a mesh strainer to help it incorporate without lumping and to keep the fermentation alive.
8. Let it sit for another 1-2 minutes then it’s ready to eat.
Question: Do you prefer tofu or mushrooms in your Miso Soup? I’d love to know. I enjoy both.
If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.
Until next time, stay safe, eat well, and be blessed.
Credits
Knauthentic Season 1, Episode 13.
Starring Toi Thomas.
Featuring no one else at this time.
Topics discussed: Plant-based Meals, Quick Miso Soup, Mushrooms vs Tofu
Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.
Directed by Toinette “Toi” Thomas.
Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!
