Getting deep, rich flavor into these Japanese-inspired rice bowls is easy when you use ingredients with umami. These Miso Umami Bowls get sweetness from sweet potatoes and agave, saltiness from tamari, richness from avocado, bitterness from the slight char that results from oven roasting and umami from soy, miso, and tofu.
Be creative with the toppings and the base. For the base, rice, lettuce, or quinoa all work equally as well. For toppings, you can add herbs, salt, sesame seeds, red pepper, Sriracha, scallions, pickled ginger or any other Japanese flavor.
What is umami?
Commonly called the 5th taste, umami gives depth and mouthwatering flavors to foods through interaction with the glutamate receptor.
A Japanese professor discovered umami in 1908. Determined to find out what gave his seaweed soup its intense, savory flavor, he isolated the flavor from kelp in his dish. He named the taste ‘deliciousness’ or umami. In a plan to commercialize this taste, he found a way to combine the glutamates with sodium, to form Monosodium Glutamate, also known as MSG.
What common plant-based ingredients that have umami?
Monosodium glutamate
Yes, it has a bad rap, but MSG is the quintessential umami bomb. MSG in food activates glutamate receptors in the taste buds. These transmit signals to distinct regions of the brain, causing the characteristic taste. Not everyone can eat MSG, though. Some people have severe sensitivities to MSG, such as headache, flushing, sweating, or nausea, while others have eaten MSG for centuries without any issue.
Miso
Miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and other ingredients. The result is a probiotic-rich thick paste that also triggers the umami sense. Miso can add flavor to a variety of sauces and soups, as well as vegetables and dressings.
Mushrooms
Because drying mushrooms concentrates their guanylate content, they are a good source of glutamate. The best mushrooms for providing umami include shiitake, shimeji, and enoki.
Seaweed
Seaweeds, and in particular kombu, provide an excellent source of glutamates. Therefore, adding dried seaweed flakes into dishes —such as broths, soups and stews— is a great way to add a bit of umami flavor to your dishes.
The intricately-designed immune system plays an essential role in our health and wellness. As long as it runs smoothly, you aren’t even aware it’s there. But if it stops working properly, you get ill. And what happens when you have an immune system organ removed? Understanding immune system structure and function can help us make choices to improve our health and wellness.
Fighting disease-causing pathogens, such as bacteria, viruses, parasites or fungi,
Recognizing and neutralizing harmful substances we encounter from the environment, and
Fighting disease-causing changes within the body, such as cancer cells.
Organs of the Immune System
Bone Marrow
Hematopoiesis, or formation and development of blood cells, occurs in the bone marrow. The process involves differentiation of stem cells into mature cells of the immune system, like T cells, B cells, granulocytes, natural killer cells and leukocytes. Additionally, the bone marrow also manufactures and releases immature lymphocyte precursors, as well as red blood cells and platelets.
Immune cells are specially programmed to respond to antigens. Antigens may be soluble substances, such as toxins and foreign proteins, or particulates, such as pathogens and mutated tissue cells.
Potential Problems with Bone Marrow
Leukemia – cancer of the blood, in which the bone marrow makes abnormal white blood cells
Aplastic anemia – the bone marrow doesn’t make red blood cells
Myeloproliferative disorders – the bone marrow over-produces white blood cells
Lymph Nodes
Lymph nodes are specialized masses of tissue situated along lymphatic system pathways. They filter lymph fluid before returning it to the blood. Lymph comprises the interstitial fluid that surrounds cells. A network of lymph vessels collects this fluid throughout the body and directs it toward lymph nodes. This process is vital for proper immune system function. When the lymph nodes detect antigens in the lymph, B-cell lymphocytes become activated to create antibodies specific to the offending antigen. Once these antibodies attach to the antigen, it is “tagged” as an intruder for destruction by other immune cells.
Potential Issues with Lymph Nodes
Blockage – Obstruction of a lymph node may result from scar tissue, radiation therapy, or injury that blocks the lymphatic ducts.
Infection – Infection may cause swollen lymph nodes. Rarely, lymph nodes themselves may become infected by pathogens that spread through the lymphatic system.
Cancer – Tumors may block lymphatic ducts or even metastasize to lymph nodes.
The human body has around 500-600 lymph nodes. If you have to have some lymph nodes surgically removed due to infection or cancer, most likely this system will compensate and you’ll be just fine. Occasionally, some people experience side effects after a lymphadenectomy.
Sometimes, removing lymph nodes can make it hard for your lymphatic system to drain properly and lymphatic fluid can build up and cause swelling (lymphedema). This most commonly occurs in the arms, hands, breasts, or torso on the affected side of the body. Lymphedema is more likely if you get an infection because your body will produce extra leukocytes and lymph fluid to fight the infection. Take care when cutting cuticles and shaving your underarms, and do your best to avoid cuts, scrapes, and burns (including sunburn) following lymph node removal.
Thymus Gland
The thymus gland, which is located behind the sternum, is also involved in the production of immune cells. About half of the immature lymphocyte precursors generated in the bone marrow reach the thymus, where they specialize into T lymphocytes or T cells. The thymus also plays a role in endocrine function and secretes some hormones, such as melatonin and insulin.
This glad is most active from fetal development until adolescence for the training and programming of T cells. After puberty, the gland gradually shrinks and performs a less vital role in immune system function.
Removal of the Thymus Gland
The primary reason for a thymectomy in a patient is the autoimmune disease Myasthenia gravis. Because this disease is most common in adults, removal of the thymus often has little or no side effects. However, if the thymus is removed in infancy or childhood, it can have more profound effects. These include an increased risk of infection, autoimmune disease, and atopic diseases, like allergies, asthma, and eczema, as well as the risk of cancer, as T cells perform a vital role in cancer prevention.
There is also some evidence that removal of the thymus gland may be associated with premature aging of the immune system.
Spleen
One of the main tasks of the spleen is to filter your blood. It breaks down and removes abnormal, old, or damaged cells. The spleen also stores healthy red blood cells, platelets, and leukocytes (white blood cells). When the spleen detects infection in your blood, it produces and releases lymphocytes.
Because all of your blood filters through the spleen, it acts as an immunologic filter, trapping foreign materials and blood cells that no longer perform their jobs. When antigens come into the spleen via the bloodstream, B cells in the spleen are activated to produce antibodies.
Removal of the Spleen
A person may have his/her spleen removed following an accident that damages this vital organ. While you can live without a spleen, it does play a major role in immunity. Studies show a 2- to 3-fold increased risk of developing certain illnesses after a splenectomy, including pneumococcal pneumonia, other pneumonias, meningitis, and septicemia. Additionally, researchers found an increased risk of thromboembolism and cancer as well.
Tonsils & Adenoids
We are born with three sets of tonsils: pharyngeal tonsils, commonly known as adenoids, lingual tonsils on the tongue, and palatine tonsils.
Palatine tonsils are the oval clusters of lymph cells in the pharynx, while adenoids reside in the sinus cavity above the hard palate of the mouth. Like goalies in the back of the throat and nose, they trap bacteria and viruses inhaled through the nose and mouth. Immune cells present in the tonsils produce antibodies to destroy these pathogens and prevent them from passing into the lungs. In this way, our tonsils are our body’s first line of defense against many pathogens.
Removal of Tonsils and Adenoids
Frequent throat infections can cause enlargement of the tonsils and adenoids. This may result in obstructed breathing and blockage of the eustachian tubes. Frequent ear infections and snoring are common symptoms of tonsillitis. For most children, tonsillectomy will bring relief from ear infections, but at what cost? A population-based cohort study of almost 1.2 million children found an association between adenoidectomy and tonsillectomy surgeries and increased long-term risks of respiratory, infectious, and allergic diseases in adulthood.
Appendix
Once believed to be an unnecessary vestigial organ in the body, the appendix actually serves an important purpose in the immune system. Studies show that the appendix actually helps establish and maintain beneficial bacteria in the digestive system.
Removal of the Appendix
Appendicitis results from obstruction of the appendiceal lumen. The most common causes of obstruction include inflammatory bowel disease (IBD) or infection. Less commonly, appendicitis can result from severe constipation or impaction, parasites, or foreign bodies. Because appendicitis is potentially life-threatening, the vast majority of cases result in appendectomy.
Long-term side effects of removing the appendix are rare. A systematic review revealed an increase in the risk of Crohn’s disease following appendectomy, but the risk was slight. The same review reports a decreased risk of ulcerative colitis.
Peyer’s Patches
Peyer’s patches are small masses of lymphatic tissue found in the small intestine. While not essential to overall immune system function, they do play a role. Their primary job is to monitor intestinal bacteria and prevent the growth of pathogenic bacteria in the intestines. Antigens in the small intestine cause lymphocytes from the Peyer’s patches to trigger an immune response by producing antibodies.
Removal of the Peyer’s Patches
Removal of the Peyer’s patches is extremely rare. In animal studies, researchers found that animals can survive after their removal. However, a decreased immune function was noted. In another study, researchers concluded that Peyer’s patches play a role in the body’s defense against protein haptens.
During this stressful time we could all benefit from setting aside some self-care time in order to unwind. Plus, we really miss our spas, don’t we ladies? While they might have closed their doors, that doesn’t mean we can’t pamper ourselves at home! Here are some Amazon products you might not have thought of to get you inspired for your next at home spa day. It’s time to sit back, relax, and take care of our bodies.
Want to know the key to younger looking skin? This. Those who use face rollers claim that face rolling helps reduce inflammation and puffiness, smooth fine lines, increase blood circulation, and ease pain. Additionally, it effectively moves lymphatic fluids. Plus, it’s just so relaxing! I rave about this product. Check out this post about face rollers and how to use them.
When having an at home spa day, you’ve got to take care of your whole body, including your downstairs. Simply insert and retain a yoni egg in order to strengthen pelvic floor muscles. This practice brings many benefits and can result in enhanced sexual pleasure as well as strengthening your balance in during yoga postures.
Who here wants some cellulite? Said no one ever. But what about a safe and effective way of reducing it at home? Now you’re talking! FDA approved to reduce the appearance of cellulite, reduce pain, accelerate muscle recovery, improve blood flow, and increase flexibility, this device is so much more beneficial than what meets the eye. Click here to check out my post about its benefits and how to use it.
If you haven’t considered the benefits of a dry body brush, you’re missing out. Using a body brush stimulates the lymphatic system, removes dead skin, reduces cellulite, tightens the skin, and just makes your skin glow! It can also help reduce ingrown hairs. Invigorating, stimulating, and exfoliating, this dry body brush is the next great thing for you to use during your at home spa day and incorporate into your daily routine. Learn more about the benefits of dry brushing in this post.
For a faster and gentler way to towel dry your hair, check out this microfiber towel wrap. It’s lightweight, soft, and conveniently buttons in the back. Plus, it come in 5 different colors and with 2 towel wraps per pack. This is the perfect way to put your hair up and out of your way while doing your skincare or makeup routine, a face mask, or self tanner, while drying your hair at the same time. We love practical products to help us multitask!
Let’s be honest ladies, we all just feel a little bit more posh when wrapped in a luxurious robe while being pampered. This one comes in a variety of colors and doesn’t break the bank!
You may not be able to see your massage therapist right now, but that doesn’t mean you can’t get some relaxing Shiatsu relief! This back, shoulder, and neck massager has functions to customize to your preference of speed, strength, and warmth. Now you can get an ultimate massage while binge watching your favorite show.
The HoMedics Shower Bliss Foot Spa combines stimulating shower massage jets, gentle bubbles and comforting heat to relax and soothe tired feet. It has settings for heat and massaging bubbles, plus it comes with 3 pedicure attachments.
This Green Goddess Rice Pilaf combines creamy basmati rice with crisp green vegetables, crunchy pistachios, and a zesty dressing. It is delicious and filling as the main feature of your meal, or it accompanies other foods well as a side dish.
Why Eat Green Vegetables?
Imagine a food that can help you lose weight, reduce the risk of cancer, help you live longer and look younger, and strengthen your bones. What if this food even tasted good and was readily available and relatively inexpensive? Well, stop dreaming. This food is a reality, and it’s called green vegetables.
Your mother was right, eating your veggies actually does improve your health and can prevent you from getting sick. Packed with fiber, antioxidants, vitamins and minerals, green vegetables provide a variety of nutrients that our bodies need. But what really makes vegetables the healthiest foods available is phytonutrients. These are chemicals that protect plants from disease, insects and injuries. They not only work inside the plants; they protect our bodies from disease as well.
Prevent growth of cancerous cells
Prevent diabetes
Benefit cardiovascular health
Promote healthy blood pressure
Decrease cholesterol
Protect cells from free radicals
How Much Do You Need?
In my opinion, you can’t eat too many green vegetables. So go ahead and load up your plate with delicious raw, steamed, roasted, or grilled green vegetables. According to the USDA, adults should eat around 2 to 3 cups of vegetables per day. But sadly, most people don’t even eat one serving on the daily.
Looking to add more vegetables to your diet? Start with this tasty Green Goddess Rice Pilaf!
Want recipes like this delivered to your door weekly?
This recipe was inspired by Purple Carrot, my favorite vegan meal prep box. Get yours now! Use code carrot30 to get $30 off your first delivery!
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Gut Health Impacts Your Overall Health In So Many Ways.
If you experience any of these conditions, it may be time for you to take a closer look at the health of your gut and microbiome:
Acne
Anxiety
Autoimmune Conditions
Brain Fog
Fatigue
Joint & Muscle Pain
Chronic Headaches & Migraines
This handout breaks down the 5 R's of Healing Leaky Gut to walk you through 5 steps to getting your gut health under control to experience better overall health.
