Like many of you, I’m navigating the edges of hormonal change while also holding a full life - work, family, responsibilities, the invisible mental load that seems to hum in the background. And a growing curiosity: what does it actually look like to support the body through this season, rather than override it?

That’s what drew me to this conversation with Dr. Sonya Jensen, whose new book Heal Your Hormones, Reclaim Yourself reframes hormonal health as something far deeper than labs and symptoms..

Dr. Jensen’s work sits at a powerful intersection - cell biology, naturopathic medicine, yoga, Ayurveda, and deeper emotional and spiritual inquiry. But what makes her perspective so resonant is the way she brings it all together into something that feels both intuitive and precise. Her framework, the HER Method: Hormonal, Emotional, Relational, reminds us that our symptoms are never isolated. They are part of a larger story, one that lives in the body, the mind, and the patterns we carry, often across generations.

In this conversation, we talk about the physiology of stress and how it reshapes our hormones, why healing isn’t just about balancing estrogen or progesterone, and how the roles we’ve learned to play - overachiever, caretaker, perfectionist - can drive the very imbalances we’re trying to fix. But more than anything, we talk about what it means to feel safe in your body again. To feel worthy of support. To begin listening, instead of pushing through.

If you’re in a season where your body feels unfamiliar, or if you’ve been trying to “do all the right things” but still feel off - this conversation will meet you there.

Let’s get into it.

What is the most surprising thing you’ve learned about women’s health?

The most surprising thing that I have learned about women’s health is how unworthy women feel to receive the help they both need and deserve and how this belief is amplified when her hormones are changing and chaotic. I once had a patient say to me after being diagnosed with an autoimmune condition and I had just laid out all the options we had to support her, “I don’t deserve your help. You can try as hard as you want to support me, but I don’t believe I’m worthy of healing, so nothing is going to change.” This floored me. This woman had the courage to say out loud what her mind had on repeat while so many keep suffering in silence while their minds force them to stay stuck in self-sabotage. This belief of hers was showing up in every relationship and habit, especially in perimenopause. What I have learned over time is that this belief is not one that shows up overnight, but over years and decades of not being seen, or heard, and not feeling safe. Most women are carrying not only their own stressors but also the unhealed burdens of the women before them- changing the choices they make every day that force them into depletion, burnout, and a state of dis-ease and until we can help her feel safe, heard, and seen for who she is and where she is in her present season of life, we cannot fully heal.

Your background spans cell biology, naturopathic medicine, Ayurveda, and shamanic study. How did all of those pieces come together into your journey & the work you do today?

Every piece of education, training, and life experience has shaped the lens through which I see my patients and the woman sitting across from me. This background gave me the foundation to look at science while not losing sight of the soul. It gave me the ability to see her in all her angles, layers, and phases of life. Learning these modalities were initially meant for me to heal my own story and it was in that work that I started to connect the dots between our physical body with our mental, emotional, and spiritual. Although they are different modalities, they all carried a common thread between them, to consider the whole person in relation to their environment, especially the earth and her rhythms.

The book centers on your HER Method: Hormonal, Emotional, Relational. Can you walk us through what that means and why all three have to be addressed together?

The hormones represent the symphony that plays when the cellular orchestra is finely tuned and connected. They are the messengers that carry a message from cell to the next providing the song that creates the story in the body. When that process is disrupted the song will sound out of tune which is often expressed through our emotions. When the hormones are out of tune emotions are heightened.

Anxiety, depression, rage, grief- all carry with them a hormonal story that shaped how we express ourselves to others. When progesterone is low due to high levels of chronic stress we no longer can activate GABA, a neurochemical that helps the mind feel calm, increasing anxiety. When estrogen and testosterone are low we have less access to dopamine, a neurochemical that helps us access joy, leaving women feeling depressed and unmotivated.

This change in state then expresses itself in our relationships through less patience for ourselves and others, through high levels of irritability, and through uncontrolled anger and rage- leaving women feeling out of control and helpless. How we feel will determine how we show up in our relationships. Divorce rates go up drastically from ages 45-55, the very years women’s hormones are dropping in perimenopause. I don’t think it’s just a coincidence- the change in hormones challenges everything she felt to be true and challenges the roles and identities she has been carrying, and challenges her physically and emotionally. Although this time may feel difficult, it is also a time of reflection and opportunity to unlearn the patterns that have been disrupting your hormones and controlling your emotions. It can be a time to heal relationships, especially the one with yourself.

How does chronic stress physically alter our hormones? And what does that do to the way we eat, feel, and show up in our relationships?

Chronic stress doesn’t just impact hormones—it reshapes your physiology to match your environment to essentially help you survive it. When a woman lives in a constant state of pressure, her nervous system stays in survival mode, driving cortisol up and gradually disrupting progesterone, estrogen, insulin, and thyroid function. Progesterone, your calming hormone gets converted into your stress hormone cortisol in times of stress. This creates a ripple effect where your feel more anxious, wired, depleted, and disconnected from yourself changing the choices you makes and the foods you chooses for fuel. The body begins to crave quick energy through sugar or caffeine, eating becomes either a source of control or comfort, and emotions feel harder to regulate. When your brain isn’t receiving the right form of energy to feel clear, focused and steady it changes how you show up, in your day. In relationships, this may look like reactivity, withdrawal, over-giving to avoid conflict, or feeling easily overwhelmed because your body doesn’t feel safe and steady. In this work, hormones are not the problem—they are the messengers of deeper patterns, often rooted in unprocessed emotions, chronic over-responsibility, and inherited beliefs about worth. Healing, then, is not just about reducing stress, but about understanding the story the body is holding and creating the safety needed for those hormonal rhythms to restore.

You connect hormonal imbalance to generational trauma and the stories we carry in our cells. Can you help us understand that connection?

Hormonal imbalance is an expression of a lived story- yours and the women that came before you. These hormones are regulated by systems like the hypothalamic-pituitary-adrenal axis and this system is highly responsive to perceived safety, stress and emotional experiences. Through fields like epigenetics and various studies show us how a pregnant woman’s stress levels impact the baby as the baby navigates their childhood and beyond. The experiences of those before us like stress, suppression and survival patterns can influence our genes and how they are expressed. Some have shown high stress in mom means hypervigilance and low stress resilience in the child even in their teens. This is due to adrenal insufficiency and low levels of hormones that support adaptation to stress. Not only are there changes to the physical body but also one’s outlook and relationship to life. When the women around you had beliefs that created identities of over-functioning, people pleasing or self sacrifice, there is a silent subconscious pattern of how to show up in the world getting imprinted into your own identity- it is how you start to believe you have to behave to be loved, to belong, or to be safe. This pattern itself starts to increase your stress hormones impacting your physical and emotional health.

You talk about a hierarchy of hormonal healing, which you use in your practice. Can you walk us through these layers and what they address?

The hierarchy of hormonal healing is the framework I use when helping women in their healing journey. Although I believe that the emotional story is the most important to heal for the deepest parts of us to feel seen and heard. Women first come to see for physical discomforts and may not be aware of the emotional connection. So I first start with understanding her physical story. The symptoms she is currently dealing with and how they are impacting the quality of her life. We start with testing, tracking, and spend time putting the puzzle of her story together so she can begin to understand the why behind her discomfort. Once she starts to see the patterns and we have implemented the right supports for her body we move to the emotional. Here she begins to understand her beliefs about herself, her patterns, her roles and identities that have been dictating her habits and actions. From here we can uncover the mental blocks and challenges that keep her stuck. Once she has an awareness of herself and begins to really know herself she then naturally begins to heal her relationships- with herself and others, allowing her the space to fully express herself and uncover her life’s desires, purpose and joys.

You draw from both ancient herbs and modern medicine. How do you decide when food is enough, when herbs are needed, and when to consider something like HRT?

This is a really important question. Each woman has a unique story and needs her own individual plan and my job is to have discernment and understanding of all the modalities available to give her the best outcome. For me teaching the foundation of health through food, movement, daily rituals and mindset shifts is the key to long term success. If she isn’t digesting food well, she isn’t digesting life well and how you digest determines how your hormones communicate. I teach consistency to create safety. Herbs or medicine from the earth is powerful and potent. It can support her systems to support her hormones through detoxifying the liver, to supporting her adrenals to gently nudging the thyroid. And sometimes the body needs more. With modern stresses from life, our environments, our traumas, and the hormonal depletion women face, I have seen bio identical hormone therapy do wonders for them. They feel more energetic, sleep better, have regular cycles and it can give them just enough support and energy to change the foundational habits. So for me all of these modalities play a role in supporting her healing.

You identify three hormonal identities in the book: the anxious overachiever, the silent struggler, and the perfectionist. How does the path to healing look different for each one?

We may find they we presently may connect with one identity more than another, or we may have experienced parts of all 3 in various seasons of our lives.

The Anxious Overachiever is often stuck in overdrive. Her system is wired for urgency, productivity, and doing it all. So her healing isn’t about doing more—it’s about doing less, differently. We focus on regulating the nervous system, stabilizing blood sugar, and helping her feel safe to slow down. The deeper work is around redefining worth beyond achievement.

The Silent Struggler tends to hold everything in. She’s the one who says “I’m fine” while her body tells a different story. Her healing path is about expression. Supporting detox pathways physically, but also giving her tools to process and voice what she’s been carrying. Safety in feeling and being seen becomes key.

The Perfectionist with a Price is driven by control and high standards—but at a cost to her body. Her system is often rigid, depleted, and exhausted from trying to get everything “right.” Healing here is about softening. Letting go of all-or-nothing thinking, supporting nutrient depletion, and creating flexibility in both body and mind.

Each path is different—but the common thread is that we’re not just treating symptoms, we’re interrupting the pattern that created them.

How can women work with you?

The HER Community is an extension of the work in Heal Your Hormones, Reclaim Yourself—a space where women don’t have to navigate their healing alone. It’s where education meets embodiment, and where we move beyond information into real transformation. Inside, women are supported through the layers of healing—physical, emotional, mental, relational, and soul—while being held in the power of sisterhood. Because when women come together to share, be seen, and do this work collectively, healing deepens—and what once felt isolating becomes something profoundly connecting. We meet monthly and you can find more information on www.drsonyajensen.com.

Thank you, Dr. Sonya, for helping us see our bodies with more clarity and compassion. Until next week, xoxo.

This month, I’m so excited to welcome .

Annie approaches food through the informed lens of rigorous research, but what draws you in is her warmth, generosity and ready smile. Through her work at , she translates cutting-edge science on longevity and cognitive health into recipes that are practical as well as delicious. She has built a vibrant community around this work - curious, supportive, and deeply invested in aging well. She also curates incredible immersive trips and retreats around the world, where that research comes to life through shared experience. Truly, do yourself a favor and explore what she’s created. I am so honored to call her a friend.

For this month’s recipes, Annie brings us a menu inspired by the Blue Zones - places around the world where people live longer, healthier lives, supported by simple, seasonal, nourishing food and a pace of life that prioritizes connection and community.

I already know I’ll be making the Centenarian Soup this weekend (to go with chilly April showers in NYC!). And because I know many of you in this community are pescatarian, I asked Annie to also include the beautiful Salmon with Avocado, Grapefruit, and Kumquats - the very dish that graces the cover of her bestselling cookbook.

These are recipes that feel thoughtful, welcoming and are meant to be shared. I can’t wait for you to cook from them. Thank you, Annie for sharing this spread!

A Taste of Longevity—all the things I cooked for a farm-to-table dinner at Rancho La Puerta

Hello, We Ate Well people! It’s an honor to be guest cheffing Vasudha’s newsletter this week. I just got back from being a guest chef in real life —during Brain Health Week at Rancho La Puerta earlier this month. Guests joined us to learn about cutting-edge longevity topics while enjoying delicious, brain-healthy meals at this classic wellness destination and spa located in the mountains of Northern Baja California, Mexico. For the Retreat, I brought in a team of amazing brain health experts, and taught classes at the Ranch’s cooking school.

One of the highlights was collaborating with Chef Vivian to make dinner for 30 guests at the Ranch’s 6-acre organic garden and kitchen. Our theme: A Taste of Longevity—A Farm To Table Journey Through the Blue Zones. I drew inspiration from my travels to the places around the world with exceptional longevity. One of my passions at Brain Health Kitchen is to provide people with immersive experiences in healthy aging while having a fun, delicious, and active vacation. That’s why I created Longevity Travel and my brain Brain health Health Retreats, so we can learn from the places and cultures where people embrace aging with intention and joy.

There are five official Blue Zones: Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and Loma Linda, California. Plus, Singapore was added as a sixth one a few years ago. For the dinner, I focused on the places where I have spent the most time, and where I have hosted brain health retreats: Sardinia, Costa Rica, and (coming soon) Greece.

While all these places are diverse in geography, there are common elements to how they eat. Food is enjoyed at a leisurely pace with family and friends. Vegetables, fruit, beans and legumes, whole grains, and fish are often on the menu. Eating in a Blue Zone means eating with the seasons, and enjoying food at its peak nutrient density.

I’ve been traveling to Rancho La Puerta for 28 years, first as a guest and now as a visiting chef and presenter. Over time, I have come to think of the Ranch as its own Blue Zone. Its founder, Deborah Szelekey, is turning 104 this month! She has created a very special place where all the pillars of a brain-healthy life are practiced daily. It was the perfect place to cook some of my favorite Blue Zone-inspired recipes, which also happen to be good for your brain, as well as your heart and metabolism.

I hope you enjoy the recipes! I’d love to hear how these go in your kitchen. The next Brain Health Week at Rancho La Puerta will be in the spring of 2027. Stay tuned for exact dates, which will be coming soon to my Substack. If you’re interested in finding out more about longevity and brain health, and get updates on my trips, join the community at Brain Health Kitchen. I would love to see you there!

Take the best care of your brains, friends. Vasudha—thanks again for having me over to We Ate Well.

Annie

My Blue Zone-Inspired Menu

• Centenarian Soup

• Crispy Tofu Over Greens with Chili Sauce

• Salmon with Avocado, Grapefruit, Kumquats over Longevity Rice

• La Cocina Que Canta Bars with Vanilla Bean Cashew Cream

Centenarian Soup

Each region of Sardinia has a version of this hearty minestrone, with ingredients that change with the seasons. They actually call it “centenarian soup” in honor of their spry elders, but the old school name is s’erbuzu which means “lots of herbs”. It has an intensely herbal aroma and the broth is studded with chewy bits of pasta and creamy beans.

This soup combines classic brain-healthy ingredients: leafy greens (herbs!), whole grains (pasta), vegetables (fennel, celery, alliums), and legumes (lentils). Omit the cheese to make it entirely plant-based; swap out the pasta for rice to make it gluten-free. For an alcohol-free version, replace the white wine with additional water or broth.

Tip: When shopping for celery, look for a bunch that has lots of tender leaves. They really add flavor and aroma to this soup.

Makes 8 cups

Ingredients:

3 tablespoons extra-virgin olive oil

5 celery stalks, finely chopped (about 2 cups), leaves reserved

1 large fennel bulb, cored and finely diced (about 1½ cups), fronds finely chopped and reserved

1 medium yellow onion, finely diced (about 1 cup)

1 teaspoon dried oregano

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ teaspoon red pepper flakes, plus more for serving

2 large garlic cloves, thinly sliced

½ cup dry white wine

8 cups vegetable or chicken stock

Goat cheese rinds (if available)

¾ cup green lentils

¾ cup fregola sarda, whole wheat orzo, or other small whole grain pasta

1 large bunch Italian parsley, stems finely chopped and leaves coarsely chopped (each should yield about 1 cup)

⅓ cup fresh tarragon, finely chopped

2 tablespoons chives, finely chopped

Pecorino cheese (optional)

Lemon wedges

Instructions:

Warm the oil in a medium pot over medium-low heat. Add the celery, fennel, onion, oregano, salt, black pepper, and red pepper flakes. Cook, stirring often, until the vegetables are soft, 8 to 12 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Add the wine and cook until the liquid is almost completely reduced, 2 to 4 minutes.

Add the broth and goat cheese rinds and bring to a boil. Reduce the heat to a gentle simmer and stir in the lentils, fregola sarda, and parsley stems. Cook uncovered, stirring often to make sure nothing sticks to the bottom of the pot, at a low simmer until the lentils are tender and the pasta is al dente (soft but with a chewy bite), 20 to 30 minutes.

Just before serving, stir in the parsley and any celery leaves, fennel fronds, tarragon, and chives. Grate Pecorino atop (if using), and serve hot with lemon wedges on the side.

Store in a tightly covered container in the refrigerator for up to 3 days or the freezer for up to 3 months. The soup will thicken as it sits; add water or broth when reheating and an additional handful of fresh herbs before serving.

Crispy Tofu Over Greens with Chili Sauce

This recipe is inspired by all the varieties of Asian greens that are exploding in the garden at Rancho La Puerta each spring. The dish can be many things. I like it as a quick light supper that’s akin to a warm salad boosted with protein. It’s good to eat at room temperature, too, so it makes a nice packed lunch. If you don’t want it to be spicy, omit the sambal oelek and you’ll have a mild gingery sauce instead.

Whole food forms of soy are a total win for brain health. The tofu here provides more than a good dose of lean protein. It’s teeming with brain-healthy isoflavones, a brain health nutrient known to slow brain aging.

Serves 4

Ingredients:

One 12- to 14-ounce block extra-firm tofu, drained and pressed (see note)

2 tablespoons low-sodium soy sauce

2 tablespoons unseasoned rice or apple cider vinegar

2 tablespoons chili garlic sauce (such as sambal oelek)

1 tablespoon avocado or pecan oil, divided

8 cups mixed greens (such as mustard greens and tatsoi), torn into bite-sized pieces

1 large bunch scallions, white and tender green parts finely chopped

2 cups mushrooms, trimmed and sliced ¼-inch thick (such as button, cremini, or a mix)

2 teaspoons grated fresh ginger

½ cup toasted cashews, coarsely chopped

Instructions:

Slice a block of tofu through the center horizontally to make two wide slabs. Press out the water by wrapping in a towel and putting a heavy pot on top. Let sit for about 2 hours or overnight in the fridge. Pat dry.

Combine the soy sauce, vinegar, and chili garlic sauce in a small bowl. Set aside.

Warm 1 teaspoon of the oil in a large nonstick pan over medium heat. Carefully add the greens and cook, stirring often, until barely wilted, about 1 minute. Transfer to a serving platter.

Warm 2 teaspoons of the oil in the same pan. Carefully place the tofu slabs in the pan and sear until crispy and brown on the edges, 3 to 5 minutes. Flip and cook on the other side. Place atop the greens.

Using the same pan over medium heat, sauté the scallions, mushrooms, and ginger until the vegetables are soft and starting to brown, about 5 minutes. Divide evenly atop the tofu, drizzle with the chili sauce, and top with cashews.

Tips:

• The recipe calls for a blend of greens (often called Asian braising greens) that usually includes spicy mustard greens, but any sturdy green (kale, spinach, collard, chard) works well, too.

• If you don’t want it to be spicy, omit the sambal oelek and you’ll have a mild gingery sauce instead.

• Use super-firm instead of extra-firm tofu and skip the pressing step.

Salmon with Avocado, Grapefruit, and Kumquats over Longevity Rice

The kumquat trees at Rancho La Puerta were exploding with fruit while I was there. In this dish—a riff on the cover recipe of my book—the kumquats paired well with the avocado slices. The Longevity Rice is a lemony grain salad flavored with cardamom and studded with dates. Use this recipe as a template for any grain that you like—farro, brown rice, quinoa, or freekeh.

This dish features black rice (sometimes called forbidden rice), an especially brain-healthy variety. It gets its purplish hue from the same brain health nutrient found in blueberries: anthocyanins. These bioactive substances cross the blood brain barrier and help reduce oxidative stress and chronic inflammation at the cellular level.

Serves 4

Ingredients:

Four 3 to 4 ounce salmon filets, about ¾ -inch thick

¼ cup plus 2 teaspoons extra-virgin olive oil

¾ teaspoon kosher salt

1 grapefruit, preferably Ruby Red

2 tablespoons lime juice

¼ cup extra-virgin olive oil

1½ teaspoons raw honey

¼ teaspoon kosher salt

1 large ripe firm avocado, sliced

Microgreens or mixed greens

½ cup fresh basil leaves, large ones torn into pieces

Freshly ground pink or black peppercorns, for serving

Flaky salt, for serving

Kumquat slices

Longevity Rice (recipe follows)

Instructions:

Preheat your oven to 350ºF. Rub a ceramic dish or rimmed baking sheet with 1 teaspoon of the oil and place the salmon (skin side down if skin-on) on it. Drizzle the salmon with another teaspoon of the oil and sprinkle with ½ teaspoon salt. Bake until the flesh easily flakes with a fork, about 10 minutes for medium-rare or 12 minutes for well-done.

Meanwhile, prepare the dressing. Zest the grapefruit to yield 1 tablespoon, then cut off the stem ends and use your knife to cut away the peel. Slice between the white pith and the flesh to remove the sections. Squeeze any juice left from the peels into a small measuring cup. Add any juice collected on your cutting board. Discard the peels.

In a small bowl, whisk the remaining ¼ cup oil, 1 ½ tablespoons of the grapefruit juice, lime juice, grapefruit zest, honey, and salt.

To plate, toss the greens with dressing and place on one side of each plate. Add longevity rice on the other. Top with a serving of salmon, slices of kumquat, and drizzle with more dressing. Add the avocado and grapefruit segments, dividing evenly. Garnish each plate with basil leaves, a few pinches of flaky salt, and freshly ground pink peppercorns.

Longevity Rice

Serves 6

Ingredients:

4 cups water

2 cups forbidden rice (also called black rice), rinsed

1 teaspoon kosher salt

½ cup extra-virgin olive oil

3 tablespoons lemon juice plus 1 tablespoon lemon zest

⅔ cup chopped pitted Medjool dates (about 6 total)

½ cup pistachios (salted or unsalted) toasted, plus more to garnish

½ cup finely chopped fresh cilantro, plus leaves to garnish

¼ cup finely chopped scallions (white parts only)

1½ teaspoons ground cardamom

½ teaspoon freshly ground pepper

Flaky salt (optional)

Instructions:

Bring the water to a boil in a medium saucepan that has a tight fitting lid. Add the rice and salt and reduce the heat to a low simmer. Cover and cook for 20 minutes. Turn off the heat and leave uncovered to steam for another 20 minutes.

Fluff the warm rice with a fork and transfer to a serving bowl. Pour the olive oil and lemon juice

overtop, then stir to combine. Fold in the dates, pistachios, cilantro, scallions, cardamom, and black pepper.

Garden Pasta with Mushroom Bolognese

Salvador, the Master Gardener at Rancho La Puerta, tends to his plants like a large brood of children. When I asked him what the most underrated vegetables were, he pointed to the kohlrabi—gnarly knobs the size of my fist. These cruciferous vegetables have a mild flavor, somewhat like a cross between celery and apple. We picked a basketful and spiralized them into noodles, along with zucchini and sweet potatoes, for this pretty garden pasta.

The mushroom bolognese is one of the most popular recipes from my book. It gets a triple boost of umami flavor from the miso paste, dried porcini mushrooms, and tomato paste. Mushrooms are a brain-healthy food that provide nutrients we don’t get from many foods—glutathione and ergothioneine. Based on studies from Singapore and Japan, adults who eat mushrooms (½ cup cooked) at least twice a week have been shown to have 40% to 65% fewer cases of dementia. Another study of adults over age 60 in the U.S. showed that eating mushrooms on a regular basis was associated with better performance on cognitive tests. If you love mushrooms, make a double batch of this bolognese and freeze some for later; it’s delicious on regular pasta, too!

Serves 4 to 6

Ingredients:

1 cup boiling water

½ ounce dried porcini mushrooms

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

1 large shallot, finely chopped (about ⅔ cup)

6 medium cloves garlic, chopped (about 2 tablespoons)

12 ounces mixed mushrooms, such as cremini, button, and shiitake, roughly chopped (about 6 cups)

2 tablespoons tomato paste

1 cup dry white wine

2 cups vegetable or chicken broth

2 teaspoons finely chopped fresh thyme, plus more leaves for garnish

1 tablespoon white miso paste

Shaved Parmesan, for serving (optional)

Microgreens, for serving

A mix of spiralized vegetables: zucchini, kohlrabi, and others from the garden

Instructions:

In a small bowl, pour 1 cup boiling water over the dried mushrooms. Set aside to steep for 15 or more minutes. Drain the dried mushrooms, reserving the soaking liquid, and when cool, coarsely chop.

Heat the remaining tablespoon oil in a large skillet over medium heat. Add the shallots and ½ teaspoon salt and cook, stirring often, until the shallots are translucent, 4 to 6 minutes. Add the garlic, stirring until fragrant, about 30 seconds. Add the fresh mushrooms and cook, stirring often, until they are soft and starting to brown, 10 to 12 minutes.

Push the mushrooms off to one side of the pan and add the tomato paste to the other side. Pour in 2 tablespoons of the mushroom soaking water and whisk until smooth. Cook, stirring often, until the tomato mixture bubbles and thickens, about 2 minutes. Keeping the mushrooms to the side, stir in the rest of the mushroom broth and the soaked and chopped mushrooms, the vegetable broth, wine, thyme, and pepper. Pull in the mushrooms from the side to mix with the sauce and reduce the heat to a gentle simmer. Cook, stirring occasionally, until the sauce is reduced by half, about 20 to 25 minutes.

To finish the sauce, place the miso paste in a small bowl. Scoop out about ½ cup of the brothy part of the sauce and stir into the miso until no lumps remain. Pour the miso back into the sauce and stir to coat the vegetables. Cover the pot, turn off the heat, and set aside.

Preheat the oven to 350ºF and line a rimmed baking sheet with parchment paper; brush the paper with extra-virgin olive oil. Toss the noodles with more extra-virgin olive oil and pinches of salt. Gather the noodles into “nests” on the sheet and bake until wilted and starting to brown (very slightly) around the edges, about 10 minutes. To serve, use a spatula to transfer each nest to a plate, and top with bolognese sauce, shaved Parmesan, and microgreens.

La Cocina Que Canta Bars

These bars are named for the cooking school at Rancho La Puerta: La Cocina Que Canta (The Kitchen That Sings). The base is a mix of dried figs and almonds, but you can use most any nut you like. Nuts are an important brain-healthy food group; my BHK Food Guidelines recommend enjoying at least ¼ cup nuts most days. Dried figs are delicious, of course, but also provide a boost of polyphenols—bioactive substances that work hard to keep the gut and brain healthy.

For our farm to table dinner, I topped the bars with dried flowers from the garden. I’ve made these bars with dozens of variations—find my favorite toppings and the original recipe here. Tuck this one away for holiday giving!

Makes 36 2 x 1-inch bars (depending on your pan)

For the bars

2 cups (1 lb.) dried figs, stems snipped off

1½ cups raw, unsalted almonds or cashews, toasted

¼ cup extra-virgin olive oil

2 tablespoons honey or date syrup

1 teaspoon kosher salt

1 teaspoon vanilla extract

½ teaspoon orange blossom water or orange extract

For the chocolate glaze

6 ounces dark chocolate (65% or more cacao), chopped into pieces, or 1 cup dark chocolate chips

1 tablespoon extra-virgin olive oil

To top the bars

2 tablespoons toasted chopped pistachios

2 tablespoons organic, food-grade dried rose petals

To serve

Vanilla Bean Cashew Cream (recipe follows)

Berries

Line a rimmed 8x8-inch baking pan with parchment paper with two sides overhanging; set aside.

To make the bars, pulse the figs and almonds in the bowl of a food processor and pulse until the nuts are coarsely chopped. Add the oil, honey, salt, and vanilla and orange extracts. Pulse until the mixture starts to clump and you can easily pinch it together with your fingers, about 15 times. (If your figs are very dry, this may take a little longer, or add additional olive oil by the teaspoon until it comes together.)

Scrape the fig and almond base into the pan and press into an even layer. Use the bottom of a measuring cup or sturdy spatula to press firmly until compact. Chill in the fridge while you prepare the glaze.

To make the glaze, place the chocolate in a heatproof bowl that fits over a small saucepan. Fill the saucepan with just enough water to create a steam bath, but not enough to touch the bottom of the bowl. Bring the water to a gentle boil and stir the chocolate as it melts. (You can also melt the chocolate in the microwave on medium power, stirring every 20 seconds.) Once smooth, turn off the heat and stir in the oil. Keep the glaze warm while you get your toppings ready.

Pour the glaze over the bars and spread with a spatula to coat evenly. Scatter the toppings evenly atop the bar. Refrigerate for at least 30 minutes until glaze is set, then cut into 3-inch by 1-inch bars.

To plate, add a rectangle of the bars with a dollop of vanilla bean cashew cream and berries.

Vanilla Bean Cashew Cream

Makes 1¼ cups

1½ cups raw, unsalted cashews

1 cup fresh water, plus up to ¼ cup more, if needed

1 teaspoon pure maple syrup

½ teaspoon pure vanilla extract or paste

¼ teaspoon kosher salt

Place the cashews in a small saucepan, add enough water to cover the nuts, and bring to a boil. Turn off the heat, cover, and let sit for 15 minutes. Drain, discarding the boiling water.

Transfer the cashews to a blender with the 1 cup fresh water and salt. Blend on low speed to make a thick paste. With the blender on medium speed, add more water 1 tablespoon at a time until the cashew mixture is the consistency of heavy cream. Add the maple syrup and vanilla and increase the power to high and blend until very creamy, about 1 minute.

Transfer the cashew cream to a bowl and cover tightly. To store, refrigerate in an airtight container for up to 5 days or freeze for up to 1 month.

If you want to soak the cashews instead of boiling them, combine them in a bowl with enough water to cover for at least 2 hours and up to 12 hours. Discard the soaking water and proceed with the recipe using fresh, room-temperature water.

Here are the five ideas that have stayed with me the most.

1. One size does not fit all

Modern nutrition loves a universal prescription. 30 grams of protein per meal. 25–30g of fiber per day. An apple cider vinegar shot in the morning. These guidelines are well-intentioned — they’re designed to serve the largest number of people. But Ayurveda starts from a completely different premise: each person has a unique mind-body constitution, called a dosha, and what nourishes one person can genuinely harm another.

Take the famous ACV shot. For someone who is already runs hot and dry inside — stressed out, acidic, inflamed - that shot is like pouring fuel on a fire. Meanwhile, someone with sluggish digestion and a cold, heavy constitution might thrive on exactly that warming, stimulating start to the day.

Or consider the 30g protein recommendation. If someone is struggling with bloating, gas, and digestive difficulty - a classic sign of Vata imbalance; loading them up with dense protein they can’t break down isn’t helpful. It becomes burden, not nourishment.

The question Ayurveda asks isn’t “what is healthy?” It’s “what is healthy for this person, right now?”

2. The six tastes — and why a complete meal matters

Ayurveda identifies six tastes in food (Shad Rasa): sweet, sour, salty, pungent, bitter, and astringent. And here’s the beautiful part - a meal is considered complete only when all six are represented. Each taste plays a role in digestion, satisfaction, and balance. When we eat meals dominated by just one or two tastes, we leave the body searching for what it didn’t get. For example, you eat a starch-heavy meal, and you crash soon after because you didn’t get enough of the astringent (most plant-based proteins and cruciferous) taste. Conversely, you eat extremely low carb while also reducing fat, and your body starts to crave the sweet taste (starchy foods, oils, avocado).

There’s also a principle called Samanya Vishesha Siddhanta - like increases like. So when someone is already cold and dry inside, feeding them a raw salad doesn’t help. It amplifies the imbalance. Instead, you emphasize the opposite: warm, grounding, slightly oily foods that add moisture and heat.

3. Rethinking protein

Ayurveda doesn’t talk about protein as a macronutrient the way modern nutrition does — but it has a rich framework for strength-building foods. These tend to be astringent, dense, and heavy: lentils, beans, tofu, certain grains. Animal proteins like Greek yogurt are not astringent, but they’re still heavy. High protein foods are usually harder to digest, which is why how you eat them matters enormously.

The Ayurvedic guidance: eat these foods at lunch (when your digestion is strongest), warm them, spice them well, and pair them with good fat. Fermented versions — like tempeh or sourdough— are easier on the system because they’ve essentially been “pre-cooked” by the fermentation process.

4. Foods have properties — and those properties interact

This one has genuinely changed how I cook. In Ayurveda, every food has a quality (often more than one) and a post-digestive effect — meaning what it does to your system after it’s been processed.

Some examples:

• Rice — cooling, moisture-rich

• Lentils — cooling and drying

• Yogurt — surprisingly heating

• Spices — warming and digestive

• Bitter greens — cooling and lightening

• Chickpeas — dry, astringent, cooling

Now here’s where it gets fascinating. Take that humble chickpea. On its own, it’s hard to digest, which is why so many people have difficulty. But when you make hummus — puréeing it with olive oil (adding sweetness, bitterness, and pungency), tahini (sesame seeds are warming and oily), cumin and lemon (warming, digestive) — the properties shift. The chickpea becomes far more digestible. Someone figured this out thousands of years before we had nutritional science to explain why.

This is actually the focus of my thesis, and I can’t wait to share more about it: how so many ancient food traditions - combinations, preparations, fermentation, spicing, were quietly optimizing for digestibility all along.

5. Digestive strength is everything

If there’s one concept Ayurveda is built around, it’s agni - your metabolic fire, your digestive strength. Almost everything else flows from this.

The basic idea: your agni follows a natural rhythm throughout the day. It’s strongest at midday, which is why lunch should be your heaviest, most nourishing meal. It’s gentler in the morning and evening, so breakfast and dinner should be lighter and easier to digest.

When food goes in and agni isn’t strong enough to process it fully, the result is ama - undigested metabolic waste. Over time, ama accumulates, clogs the body’s channels, and creates the conditions for imbalance and, eventually, illness. Most modern chronic conditions, from an Ayurvedic perspective, have roots in long-term ama buildup.

The good news: agni can be rebuilt. Most Ayurvedic nutrition protocols are fundamentally about gently stoking that fire back to health — through meal timing, food combinations, warming spices, rest, and a rhythm that works with the body’s natural cycles rather than against them.

Six months in, I’m still learning. But these ideas have made me a more thoughtful, more curious, and honestly more intuitive eater. I hope they open something up for you too.

In other news, after obsessing about it for a full year, I finally bought a countertop oven, hoping it would remove some of the friction that keeps me from recipe testing. When you live in NYC, your main oven naturally becomes storage for pots and pans. So every time I want to bake, it turns into a whole process. Pull everything out, wait for it to heat up, and then the apartment gets uncomfortably warm. Then you have to wait for it to cool and put everything back in!

Long story short, I tend to avoid baking, even though I feel pulled toward it often.

This little oven has completely changed that. It heats up in about four minutes, and I’m in business. The real win here, of course, is that I get to share recipes like this with you more often.

So, lemon-ricotta muffins. A bright combination that always feels right this time of year. I use nutty einkorn flour and swap butter for olive oil, which adds a light, slightly savory finish and keeps everything balanced. Hemp seeds blend in seamlessly, little green flecks that bring a quiet protein boost. Add blueberries if you like, and check the cooking note so they don’t sink to the bottom.

I’ve been enjoying mine with a cup of dandelion tea mid-morning.

Lemon-Ricotta-Hemp Seed Muffins

Makes 12

Ingredients

Read more

I first discovered Pratima Skincare a couple of years ago, at a time when my skin felt completely out of sync. Hormonal acne, persistent irritation, the kind that no quick fix could touch. What drew me in immediately was the purity. Ingredients you could recognize, even eat. No long lists of synthetics. Just plants, oils, and time-tested wisdom, thoughtfully combined and tailored to your constitution through the Ayurvedic lens of doshas.

Dr. Pratima Raichur is the founder of Pratima Skincare and a true pioneer in bringing Ayurveda into modern beauty. Trained as an Ayurvedic physician, chemist, and botanist, she opened one of New York City’s first Ayurvedic skincare practices in the late 1970s, at a time when natural skincare was virtually unknown, and has spent over five decades building a body of work that feels both ancient and timely.

I was lucky enough to have the opportunity to consult with her in person. She observes with a sharp, unhurried clarity: skin, yes, but also posture, energy, the subtler cues of how you move through the world. In her philosophy, the skin is never just a surface to treat. It’s the body’s largest organ, absorbing what we place on it and reflecting everything happening beneath, physically, emotionally, energetically. What you feed your skin and what you feed your body are never separate questions.

And now, as we transition into spring, it feels like the perfect moment to revisit that relationship. To clear, to lighten, to reset. Not just in what we put on our skin, but in how we think about nourishment altogether.

Tell us about your journey into Ayurveda and skincare

My path in Ayurveda began when I was a young girl in India, apprenticing with a respected Ayurvedic physician who happened to be a neighbor of mine. I didn’t know then that I had just stumbled into a lifelong calling to understand the intimate connection between body, mind, and spirit. My studies in science, chemistry, and botany, combined with years of Ayurvedic study to become an Ayurvedic physician, gave me a foundation to bridge ancient wisdom with modern scientific understandings. When I moved to New York City in the late 1970s, I brought this knowledge to a new audience, creating one of the first Ayurvedic skincare practices in the United States, opening one of New York City’s first certified “Green” eco-friendly spas in Soho, NY, offering bespoke Ayurvedic Consultations, and developing my own line of Ayurvedic skincare formulations at a time when natural skincare was virtually unknown.

Now in my eighties, I continue to practice, teach, and formulate with the same dedication I have had for more than fifty years. I believe that beauty and well-being arise from the totality of balance and harmony rather than quick external fixes, and I see skincare as an intimate practice that nourishes both skin and spirit. My book, Absolute Beauty, and my decades of hands-on work reflect my enduring mission: to help people experience the intelligence of nature in their everyday lives and cultivate radiant health from the inside out.

What does Ayurvedic skincare offer that conventional routines miss?

It depends on what we mean by “modern.” Today there are many more natural and even Ayurvedic skincare lines available, which I’m very happy to see. When I began making Ayurvedic skincare products in New York City in the 1980s, I was truly a lone voice in a forest of chemical-laden options. My life’s purpose has been to spread awareness of Ayurveda through skincare, so it’s gratifying to see this shift toward more holistic approaches.

I can really only speak to my own work, but what gives my formulas their power is that each one is rooted in the intelligence of Ayurveda. Ayurveda understands that every person has a unique mind–body constitution, or dosha, and that balance is created by working with those natural tendencies. My formulations are designed with these principles in mind, incorporating ingredients and properties that help restore balance not only to the skin, but also to the mind and overall well-being. Some formulas support individual doshas, while others are tridoshic and bring balance more universally.

Another important aspect is that the ingredients are treated as nourishment for the skin. They are minimally processed so the intelligence of nature remains intact. When the skin receives ingredients it can recognize as “food,” it can actually digest and utilize that nutrition. The texture, touch, and absorption of the products matter, and the aromas offer aromatherapeutic benefits as well, so the experience becomes a sensory tuning of skin, mind, and spirit.

For many people, the journey goes even deeper through Ayurvedic consultations. In addition to external nourishment through skincare, we address internal nutrition, lifestyle, stress, and herbal supplements, which I often describe as concentrated nutrition that can be difficult to obtain through diet alone. Ayurveda recognizes that everything is interconnected, so skincare becomes part of a larger process of restoring balance and health.

Even though many wonderful brands are now building on the lineage of Ayurvedic skincare, I still feel my approach offers something unique. At 86, I continue to feel called to serve people in this way.

How do you actually structure a daily Ayurvedic skincare routine?

When I developed my approach to Ayurvedic skincare, I began by looking at what the body itself naturally does in order to survive, and, when things are working well, to truly thrive. I found that three fundamental processes support a thriving life: proper cleansing, optimal nourishment, and balanced hydration. In simple terms, we could think of it as Cleanse, Feed, and Hydrate.

The first step is cleansing, but Ayurvedic cleansing is quite different from the conventional idea of washing the skin. In nature, cleansing is part of a cycle. It removes what is no longer needed, but it also replenishes. Many mainstream cleansers focus primarily on stripping away dirt, oil, and congestion. Over time, that kind of cleansing can actually deplete the skin and weaken its natural resilience. My herbal cleansers were designed to mirror nature’s cycle by cleansing and replenishing at the same time.

They come in the form of dry herbal powders that are activated with water just before use, so each application is freshly prepared. The finely ground herbal grains gently polish away dull surface cells, while natural enzymatic activity supports exfoliation. At the same time, the herb-infused water becomes almost like a tea for the skin, allowing the skin to drink in replenishing plant nutrients.

The second step is nourishment. Just as the body needs good food, the skin needs nutrients it can truly recognize and absorb. I developed my Face Essential Oils with a density similar to that of the skin itself so that they can easily integrate with the skin’s own structure. In this way, the oils not only nourish the surface but can support the deeper levels of the skin where many imbalances begin.

The third step is hydration and protection. My moisturizers act as a breathable, hydrating barrier that seals in the nourishment of the Face Essential Oils while helping protect the skin from environmental depletion. I often describe it as helping to “keep the glass of water full,” maintaining the hydration that allows the skin to function at its best.

Of course, my line also offers many specialized treatments for specific skin imbalances. But at its heart, this simple three-step routine, cleanse, nourish, and hydrate, follows the wisdom of nature and supports the skin in maintaining its natural balance and vitality.

“Seasonal adaptation is a central principle of Ayurveda. By adjusting our routines to reflect both the rhythms of nature and the needs of our individual doshas, we allow the skin to stay in harmony with the environment rather than working against it.”

What shifts happen in the body as we transition from winter to spring, and how should we adapt our skincare?

As we move from winter into spring, we see a beautiful reflection of what is happening in nature. The snow and ice begin to melt, washing and cleansing the Earth, and as the planet tilts closer toward the sun, there is more available energy to support new growth. In Ayurveda we understand that seasonal transitions bring a shift in frequency, and spring carries the frequency of elevation and emergence, much like a seed that has been quietly gestating beneath the soil suddenly pushes upward and breaks through the surface.

Our bodies and our skin respond to these seasonal frequencies, and the change is experienced through the lens of our individual doshas.

For Vata, which naturally carries the qualities of coolness, lightness, dryness, and movement, the skin tends to be more delicate and porous. Spring’s incoming warmth and natural increase in moisture can actually help bring balance to Vata skin by adding a bit more grounding weight and hydration. Often the season itself provides some of this balancing effect. As winter ends, Vata types may begin transitioning away from their richest winter products toward slightly lighter formulations, lighter in texture, though still supportive and nourishing. Ingredients that remain gently warming and circulation-promoting, such as sesame, geranium, lavender, jasmine, vetiver, lemon, and sweet orange, continue to support balance.

Pitta skin types tend to have medium-density skin and a natural baseline of heat that can range from healthy warmth to visible inflammation. As spring progresses, warmth begins to build in the environment and eventually leads into the high heat of summer. For this reason, already inflamed Pitta skin benefits from getting a head start on increasing the use of extra cooling and anti-inflammatory ingredients during the spring months. Formulations that feature herbs and botanicals such as brahmi, neem, coconut, sandalwood, and rose can be especially helpful. Cooling and hydrating the skin becomes increasingly important, because as environmental heat rises throughout spring and summer, that accumulated warmth can gradually burn off the skin’s moisture levels.

Kapha skin is the most dense in structure and naturally carries the qualities of coolness, heaviness, and moisture. Kapha often experiences the most imbalance toward the later part of winter, when heaviness and congestion may accumulate. As spring arrives, nature’s rising energy begins to stimulate movement and can help relieve some of that stagnation. Kapha types benefit from skincare that gently warms and stimulates the skin while helping to digest excess oil or congestion. Ingredients such as lemon, eucalyptus, neem, and ginger can be particularly supportive during this seasonal transition.

Seasonal adaptation is a central principle of Ayurveda. By adjusting skincare routines to reflect both the rhythms of nature and the needs of our individual doshas, we allow the skin to stay in harmony with the environment rather than working against it.

What are the most common imbalances you see during the spring season?

During winter, many people experience a natural buildup of stagnation and congestion in the body. The late winter season tends to be heavier, colder, and more inward, and those qualities can allow certain accumulations to settle in the system, no matter what your primary dosha. As spring arrives and the environment becomes lighter, warmer, and more dynamic, those stored accumulations begin to move. For many people, that transition can show up as seasonal allergies or increased sensitivity.

If those accumulations are not gradually cleared, the rising heat of late spring and summer can intensify them further, sometimes leading to inflammation, not only on the skin but throughout the entire mind–body system.

Nature offers a wonderful reminder of what to do during this time of year. All around us we see melting snow, flowing water, and the cleansing rains of spring. The Earth itself is washing away what has built up over the winter in order to make space for new life.

I often suggest that people follow nature’s lead. Spring is a time for gentle cleansing and renewal, both externally and internally. It may mean adjusting skincare routines, having a seasonal detoxification, clearing out physical spaces like drawers and closets, or even journaling to release thoughts and patterns that are no longer serving us. When we create space in this way, we support the body’s natural rhythms and make room for the new growth that spring is inviting into our lives.

Thank you to Dr. Pratima for so generously sharing her wisdom here. Pratima Skincare has kindly offered a discount code for readers of this newsletter: use code RESET at pratimaskincare.com before April 31st, 2026.

In high school, I went out with a group of friends for Indo-Chinese food at a local restaurant. We ordered what was officially listed as Vegetable Balls in Hot Garlic Sauce, along with the usual accompaniments of fried rice and Schezwan noodles. Our gangly young waiter nervously repeated the order back to a table full of giggly teenage girls and, in his flustered state, announced: “Vegetable Galls in Hot Barlic Sauce.”

Of course, this kept us in peals of laughter through the meal and forever changed the way this dish would live in my memory.

This version stays true to the spirit of the dish: crisp vegetable balls (‘manchurian’) tossed in a glossy, punchy hot garlic sauce that’s equal parts spicy, tangy, and addictive. I add tempeh to the vegetable mixture here, confident that any bitterness melts away once it meets that bold sauce. Serve it the classic way with fried rice or noodles, or spoon it over plain white rice or quinoa for a satisfying weeknight meal.

Tempeh Manchurian

Serves: 4

Print Recipe Card

Ingredients:

• 8 oz tempeh[224g]

• 4 oz finely diced purple cabbage[112g]

• 3 oz finely diced green beans[84g]

• 4 oz finely diced carrot(s)[112g]

• 3 oz finely diced bell pepper(s)[84g]

• 2 oz finely diced onion(s)[56g]

• 1 oz finely chopped dry-roasted unsalted peanuts[28g]

• 1 small bunch finely chopped cilantro (coriander)

• 1 ½ Tbsp. tomato paste

• ¼ cup Einkorn all-purpose flour[30g]

• 1 ½ tsp fine sea salt, to taste

• 1 tsp ground coriander

• 1 tsp ground paprika

• 2 Tbsp. cornstarch

• 2 Tbsp. avocado oil

• Manchurian Sauce

  • 1 ½ Tbsp. avocado oil

  • 1 small bunch scallions (spring onions), divided into white and green parts

  • ½ cup finely chopped bell pepper(s)

  • ½ cup finely chopped cilantro stems , plus 2 Tbsp cilantro leaves for garnish

  • 1 Tbsp. grated ginger

  • 1 Tbsp. minced garlic

  • 1 ½ Tbsp. tamari or soy sauce

  • ½ Tbsp. white vinegar

  • 3 Tbsp. chile garlic paste, (storebought, such as Huy Fong)

  • 1 Tbsp. ketchup

  • 1 ½ cups low sodium vegetable broth

  • 1 Tbsp. cornstarch, dissolved in 1/4 cup water to make a slurry

Directions:

Step 1. Crumble the tempeh into a bowl, cover with water, and add a generous pinch of salt. Cover and microwave for 4–5 minutes. Drain and set aside.

Step 2. In a large mixing bowl, combine the finely diced vegetables, peanuts, cilantro, and crumbled tempeh. Add the avocado oil, tomato paste, einkorn flour, salt, ground coriander, paprika, and cornstarch. Mix well so the oil, flour, seasonings, and cornstarch are evenly distributed throughout the mixture. Chill for 15–20 minutes.

Meanwhile, preheat the air fryer to 375°F/190°C or the oven to 425°F/220°C.

Step 3. While the mixture chills, prepare the Manchurian sauce. Heat a medium saucepan over medium-high heat. Add the oil, white parts of the scallions, bell pepper, and cilantro stems and cook, stirring, for about 2 minutes, until the vegetables are no longer raw. Reduce the heat to medium, add the ginger and garlic, and cook for 30 seconds. Stir in the tamari, white vinegar, chile garlic paste, and ketchup until well combined. Add the broth and bring to a simmer. Stir in the cornstarch slurry and cook for about 5 minutes, until the sauce thickens slightly. Set aside.

Step 4. Shape tablespoon-sized balls from the mixture and place them in the air-fryer basket or on a parchment-lined baking sheet. You should get about 24–30 balls. Air-fry at 375°F/190°C for 10–12 minutes, working in batches if needed, until deep golden brown and crisp. Alternatively, bake at 425°F/220°C for 15–20 minutes, turning gently halfway through.

Garnish with the remaining cilantro and the green parts of the scallions. Serve with rice, quinoa, or noodles.

Nutrition per serving(see disclaimer)

PS: Weeknight Simple subscribers, last week’s file for this recipe was missing one ingredient, and I’ve corrected it in this version as well as in the archive 💚

So this month’s recipes continue to lean comforting, while bringing a little lightness and brightness in flavor. There’s a playful Tempeh Manchurian, inspired by Indo-Chinese restaurant classics and tossed in an addictive chile-garlic sauce. A Steel-Cut Oats Risotto with Leeks, Peas and Kale, creamy but lifted with fresh herbs and lemon. And a Coconut Curry Noodles with Tofu, a one-pot dish that delivers everything you want on a cold weeknight or a cozy weekend.

For those who are new around here, Weeknight Simple is my monthly recipe club where you get:

• 3 protein-rich dinner recipes, like the ones in this newsletter

• A bonus recipe every month, could be breakfast, dessert, an exclusive from a new cookbook, etc.

• A comprehensive shopping list, organized by supermarket aisle

• Access to the full recipe index, with dozens of recipes and counting

• See past editions here and here.

  Subscribe To Weeknight Simple

If you wish to stay a free subscriber, you get to vote on which recipe will be featured in next week’s free newsletter—so don’t miss the poll at the bottom.

And now, here’s what’s on the menu this month.

Tempeh Manchurian

In high school, I went out with a group of friends for Indo-Chinese food at a local restaurant. We ordered what was officially listed as Vegetable Balls in Hot Garlic Sauce, along with the usual accompaniments of fried rice and Schezwan noodles. Our gangly young waiter nervously repeated the order back to a table full of giggly teenage girls and, in his flustered state, announced: “Vegetable Galls in Hot Barlic Sauce.”

Of course, this kept us in peals of laughter through the meal and forever changed the way this dish would live in my memory.

This version stays true to the spirit of the dish: crisp vegetable balls (‘manchurian’) tossed in a glossy, punchy hot garlic sauce that’s equal parts spicy, tangy, and addictive. I add tempeh to the vegetable mixture here, confident that any bitterness melts away once it meets that bold sauce. Serve it the classic way with fried rice or noodles, or spoon it over plain white rice or quinoa for a satisfying weeknight meal.

Steel-cut Oats Risotto w/ Leeks, Peas & Kale

Spring forward with this grounding yet lively risotto, flavored with leeks, fresh mint, and lemon. Sweet green peas add punctuation, making it perfect for that moment of the year when winter hasn’t quite left but you start to glimpse warmer days ahead.

This dish is inspired by the late Chef Floyd Cardoz, one of the most gifted Indian chefs of our time and a master at crossing culinary genres. Years ago, I watched him make a steel-cut oats risotto on Top Chef Masters, and the idea stayed with me. A simple but brilliant way to rethink a familiar grain.

Coconut Curry Noodles w/Tofu

I keep coming back to this one-pot dish, no matter the season. There’s something about the combination of coconut milk, warm curry spices, and noodles that feels instantly comforting, yet never heavy.

The broth tastes like something that’s been simmering all day, brightened with fresh cilantro and the heat of ginger, garlic and serrano pepper. As the cabbage braises, it softens and soaks up all that flavor, turning silky and sweet. Tofu adds substance and protein, while the noodles make the whole bowl deeply satisfying.

If you prefer to stay a free subscriber, please take the poll below to choose which recipe you want the most. The winning recipe will be sent out in my free newsletter next week.

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The spicy coriander-ginger sauce at the heart of this bowl has been living rent-free in my head for years. I first encountered it while watching Season 1 of Padma Lakshmi’s Taste the Nation, in the episode on Indian cooking titled “Don’t Mind If I Dosa.” Madhur Jaffrey prepared chicken in this bomb green sauce, and I remember immediately wanting to recreate it.

I experimented with a few versions at home, since the exact recipe wasn’t spelled out, but something always felt slightly off. Then, I attended a fundraiser in NYC for SACSS, one of my favorite charities, and found myself bidding on a signed copy of Madhur Jaffrey’s An Invitation to Indian Cooking. I even got to take a photo with her - true fangirl moment!

And when I opened the book later, there it was - Cauliflower with Ginger and Chinese Parsley.

In this version, I adapt that vibrant sauce to coat tofu and serve it alongside a hot pink beet tzatziki that adds creaminess, color, and a cooling counterpoint to all that spice.

But first, join me in The Vegetarian Reset Masterclass on Friday, March 20th at 11am EST.

Sign Up Now

In this FREE masterclass, I’ll walk you through my 4-step system to help you build low-glycemic, high-protein vegetarian meals that are flavorful, satisfying and sustainable.

Whether you’re navigating the menopause transition, managing blood sugar, or simply tired of guessing what to eat, this session will give you practical strategies and tools to completely make over your meals and customize them to your needs.

You’ll Learn:

• How to break down and understand the spectrum of vegetarian proteins in an intuitive way - I’m teaching this for the first time outside my course!

• How to estimate your current protein intake as a baseline

• How to layer diverse vegetarian proteins so that you don’t get tired of the same old Greek yogurt and tofu

• My 4-step system that makes sure you’ll never need another recipe

You’ll walk away with concrete tips, inspiration, and a new level of confidence in the kitchen.

Coriander Tofu Bowl with Beet Tzatziki

Serves: 4

Ingredients:

• 1 lb extra-firm tofu[450g]

• 4 Tbsp + 1 Tbsp Yondu seasoning, divided, or tamari or soy sauce to taste

• Beet Tzatziki

  • 1 large beet(s)[400g] , peeled and grated

  • 2 Tbsp. olive oil, divided

  • 1/2 tsp + 1/2 tsp fine sea salt, divided

  • 2 cups whole milk plain greek yogurt[440g] or dairy-free yogurt

  • 2 large cloves garlic, minced

  • 2 Tbsp. finely chopped fresh dill or mint

  • 2 Tbsp. lemon juice, plus more to taste

  • ½ tsp. freshly ground black pepper

• 2 Tbsp. cornstarch[16g]

• avocado oil spray

• 2 Tbsp. olive oil

• ¼ cup finely diced onion(s)[40g]

• 2 tsp grated ginger

• 2 tsp grated or minced garlic

• 1 green chile(s), chopped and seeded to taste or jalapeno

• 1 packed cup finely chopped cilantro (coriander), about 2 medium bunches or 1 large

• 2 tsp ground coriander

• 1 tsp ground cumin

• 1 tsp garam masala

• ½ tsp ground turmeric

• ¼ tsp freshly ground black pepper

• ½ cup dry Basmati rice[90g] , cooked or whole grain of choice

• 1-1.5 Tbsp. lemon juice, to taste

Directions:

Step 1. Preheat the air fryer to 400°F/200°C or the oven to 450°F/230°C.

Step 2. Pat the tofu dry and cut into 1-inch cubes. Transfer to a bowl or zip-top bag (a reusable Stasher bag works well). Drizzle with Yondu seasoning or tamari and gently shake or toss with clean hands to coat evenly. Marinate for at least 15 minutes.

Step 3. Prepare the Beet Tzatziki - Heat a skillet over medium-high heat. When hot, add 1 Tbsp olive oil, grated beets, ½ tsp salt and cook, stirring, for about 10 minutes or until the beet is half- cooked (it will still have a crunchy texture). You may need to lower the heat to medium half-way through. Let cool, then mix the grated beets and all the remaining ingredients for the Beet Tzatziki together in a bowl and refrigerate until ready to serve.

Step 4. Open the bag and sprinkle the cornstarch over the tofu. Shake again to coat evenly. Transfer to the air fryer or oven and spray lightly with avocado oil. Air-fry for 6–8 minutes or bake for 8–12 minutes, until golden and crisp.

Step 5. While the tofu cooks, prepare the coriander sauce. Heat a medium skillet over medium heat. Add the olive oil and onions and cook, stirring often, for about 5 minutes. Add the ginger and garlic and cook for 30 seconds. Stir in the turmeric, cumin, coriander, garam masala, and black pepper. Add the remaining 1 Tbsp Yondu or tamari, cilantro, chiles, and lemon juice, and cook until the sauce thickens and everything is well combined, about 1–2 minutes.

Step 6. Add the tofu and toss gently to coat in the sauce. Cook until heated through.

Serve with basmati rice and beet tzatziki.

Nutrition per serving(see disclaimer)

So yes, your February recipes are arriving a little later than usual. But I think you’re going to find them worth the wait.

This month’s lineup stays warm and grounding but with lots of variety. There’s a vibrant Coriander Tofu Bowl with Beet Tzatziki, built around a punchy coriander-ginger sauce and balanced with cooling creaminess. A Curried Butternut Squash Soup that feels like sunshine in a bowl, hearty enough for a main with protein blended in and crunchy Ezekiel croutons for texture. And a Whole Wheat Einkorn Brioche-Style Bread, my long-awaited answer to supermarket brioche, tender, flavorful, and versatile enough to show up everywhere from breakfast to dinner.

As always, protein is not an afterthought here. It’s integrated naturally into the structure of the meal, whether through tofu, yogurt, legumes, or whole grains. My goal is never to chase numbers for their own sake, but to build plates that leave you steady, satisfied, and energized for the long haul.

For those who are new around here, Weeknight Simple is my monthly recipe club where you get:

• 3 protein-rich dinner recipes, like the ones in this newsletter

• A bonus recipe every month, could be breakfast, dessert, an exclusive from a new cookbook, etc.

• A comprehensive shopping list, organized by supermarket aisle, plus meal planning tips

• Access to the full recipe index, with dozens of recipes and counting

• Seasonal subscriber-only perks such as free workshops and giveaways

• See past editions from last year here and here.

  Subscribe To Weeknight Simple

If you wish to stay a free subscriber, you get to vote on which recipe will be featured in next week’s free newsletter—so don’t miss the poll at the bottom.

And now, here’s what’s on the menu this month.

Coriander Tofu Bowl with Beet Tzatziki

The spicy coriander-ginger sauce at the heart of this bowl has been living rent-free in my head for years. I first encountered it while watching Season 1 of Padma Lakshmi’s Taste the Nation, in the episode on Indian cooking titled “Don’t Mind If I Dosa.” Madhur Jaffrey prepared chicken in this bomb green sauce, and I remember immediately wanting to recreate it.

I experimented with a few versions at home, since the exact recipe wasn’t spelled out, but something always felt slightly off. Then, I attended a fundraiser in NYC for SACSS, one of my favorite charities, and found myself bidding on a signed copy of Madhur Jaffrey’s An Invitation to Indian Cooking. I even got to take a photo with her - true fangirl moment!

And when I opened the book later, there it was - Cauliflower with Ginger and Chinese Parsley.

In this version, I adapt that vibrant sauce to coat tofu and serve it alongside a hot pink beet tzatziki that adds creaminess, color, and a cooling counterpoint to all that spice.

Curried Butternut Squash Soup w/ Ezekiel Croutons

A warming soup the color of sunshine, this one works beautifully as a grounding winter main. It’s smooth, gently spiced, and quietly satisfying, with 2 secret ingredients that boost the protein to around 20 grams per serving. I pulled this one out of the archive because it never quite had its moment in the spotlight. And while it is still very much soup season, that feels like reason enough to bring it back.

The toppings make the dish. A drizzle of chili crisp, a scattering of pumpkin seeds, and crunchy croutons made from Ezekiel bread bring just the right amount of heat, texture, and contrast. I was tempted to finish it with a proper tadka instead of chili crisp, but I’m saving that hook for another time.

Whole Wheat Einkorn Brioche-Style Bread

I’ve been trying for a while to create a wholesome alternative to the long, somewhat alarming ingredient list on most supermarket brioche. After nearly a dozen test runs, I finally landed on this quick bread. Whole grain einkorn flour brings incredible depth of flavor, and when combined with Greek yogurt, it creates a loaf that is tender, moist, and surprisingly fluffy.

You could try this with oat flour for a gluten-free version (it’s on my to-do list). And while olive oil and plant milk would work in place of the butter and whole milk, I will say that the dairy is what gives this bread its richness and that brioche-like energy.

Use it anywhere you would reach for brioche. Serve it as the Pav alongside the Bhaji from The Vegetarian Reset, pair it with the butternut squash soup above in place of croutons, or turn it into a sandwich with hummus, or avocado, and grilled vegetables. Maybe even a burger. The possibilities are endless.

If you prefer to stay a free subscriber, please take the poll below to choose which recipe you want the most. The winning recipe will be sent out in my free newsletter next week.

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Valentine’s week felt especially fitting for these recipes. This space usually leans toward food that feels nourishing in very tangible ways, and even my desserts often carry some intention around protein, fiber, or gentler sweeteners. But sometimes, the most nourishing thing you can do is allow yourself a simple sweet treat. No optimizing. No upgrades. Just pleasure.

Where better to turn to than Baking and the Meaning of Life: How to Find Joy in 100 Recipes by Helen Goh. Many of you will know Helen from her work with Yotam Ottolenghi, where she spent more than a decade as a pastry chef and recipe developer and co-authored Sweet and Comfort. Interestingly, Helen also has an active psychotherapy practice, and that perspective runs profoundly through the pages. This book is not just about baking, but about why we bake at all — how food creates connection, marks milestones, and brings small moments of joy into everyday life.

While the book is ripe with inventive flavor combinations that showcase Goh’s creativity and multicultural heritage, I chose two recipes that reflect my own tastes in dessert, which, if I’m being honest, are very similar to my six-year-old’s. Vanilla. Chocolate. Nothing fancy. The Chocolate Cake for Everyone is dairy-free and allergen-friendly, the kind of cake you can confidently share at school or serve to a crowd. And the Perfect Vanilla Cupcakes are exactly that, soft, familiar, and deeply comforting.

Whether you bake these for yourself or for someone you love, consider this a gentle Valentine’s invitation. Eat mindfully. Slow down. Savor every bite. Sometimes sweetness, on its own, is enough.

Chocolate Cake for Everyone

Makes one 9-inch (23 cm) cake for 10 to 12 people

One of my son Sam’s favorite teachers, Mr. O’Hara, is very good at devising fun extracurricular experiences for the class. One of his ideas is to have a Bake Off Friday, where three children bring in their homemade cakes and cookies. The children take it quite seriously, and when it was his turn, Sam wanted to make a chocolate cake that the whole class could eat (three of his classmates have allergies, and they usually get a bag of Haribos!). Together, we came up with a chocolate cake that is free of nuts, dairy, and eggs.

I love this cake. It has an old-school, comforting taste and the texture is addictively fudgy.

The quality of the cocoa powder is paramount here. My preference is for Dutch-process cocoa, which has been treated to mellow its natural acidity. It’s typically darker and richer in flavor than natural cocoa, with a smoother, less bitter taste. Brands such as Droste, Guittard, and Valrhona are good, and are generally available online and in some large supermarkets.

Cake

• 2/3 cup (80 g) soft dried apricots

• ½ cup (120 ml) water

• 1 cup (240 ml) oat (or other plant-based) milk

• 1 tablespoon apple cider vinegar

• ½ cup (120 ml) melted coconut oil or sunflower oil

• 1 tablespoon vanilla extract

• 1 ½ cups (300 g) granulated sugar

• 2 cups plus 6 tablespoons (300 g) all-purpose flour

• 1 cup (80 g) unsweetened cocoa powder (preferably Dutch-process)

• 2 teaspoons baking powder

• 1 ½ teaspoons baking soda

• 1 teaspoon fine sea salt

• 1 cup (240 ml) hot water from a recently boiled kettle

• 1 teaspoon instant coffee powder (optional)

Frosting

• ½ cup plus 2 tablespoons (150 g) plant-based butter

• 2/3 cup (60 g) unsweetened cocoa powder (preferably Dutch-process)

• 2 ½ cups (300 g) powdered sugar, sifted

• 1 ½ teaspoons vanilla extract

• 2 tablespoons plant-based cream

To finish

• rainbow sprinkles, for decorating

Preparation and Serving Tips

> The batter is quite runny, so it’s best to use a cake pan that is watertight. If your tin has a removable bottom, line it carefully with parchment paper, and place the pan on a baking sheet before it goes into the oven.

> If you want to make the cake gluten-free, substitute gluten-free flour for the all-purpose flour. The only drawback is that it will be difficult to slice the cake into 2 layers, because the lack of gluten means the cake has less structure. Instead, divide the batter into 2 pans to bake the layers separately (decrease the baking time to about 20 minutes), and sandwich them together with the frosting once baked. Alternatively, make the cake in 1 pan and skip the layer of buttercream in the middle. Top generously with the frosting to make up for it!

> For decoration, I adore rainbow sprinkles and long candles for a birthday celebration, but for a more classical look, you can pipe rosettes or swirls on top and around the cake (just make a little extra frosting for this purpose). Assorted fresh edible flowers also look beautiful.

1. Grease the bottom and sides of a 9-inch (23 cm) round cake pan with parchment paper, then preheat the oven to 375˚F (190˚C).

2. To make the cake, combine the dried apricots and water in a blender and blitz to a fine puree. Scrape the puree into a large bowl and add the milk, vinegar, melted coconut (or sunflower) oil, and vanilla. Add the sugar and whisk together to combine.

3. Sift the flour, cocoa powder, baking powder, baking soda, and salt into a separate bowl, then add to the wet mix. Stir gently with a whisk—it won’t quite combine yet—then add the hot water and coffee (if using). Whisk gently until fully combined, then pour the batter into the prepared cake pan. Bake for about 1 hour, or until a skewer inserted into the middle of the cake comes out clean. Remove the cake from the oven and onto a wire rack to cool completely in the pan.

4. Meanwhile, make the frosting. Combine all the ingredients except the cream in the bowl of a stand mixer fitted with the paddle attachment and beat on low speed for about 2 minutes, until it comes together, scraping down the bowl halfway through. Add the cream and beat on medium-high speed for about 2 minutes, until the frosting is smooth and creamy.

5. When the cake is completely cool, remove it from the pan and slice it in half horizontally with a long knife. Place the bottom layer of the cake onto a serving plate, cut side up, and top with about half the frosting. With a small spatula, spread the frosting evenly over the cake, right to the edges, then gently place the other half of the cake, cut side down, on top. Spread the remaining frosting in an even layer over the top. Decorate with sprinkles, or as you like.

Perfect Vanilla Cupcakes

Makes 12

I love the almost limitless breadth and variety of baking. I love extravagant showstoppers, intricately engineered bites, and creamy confections. But I also love simplicity—the deep satisfaction of a perfect, simple cake. And what better simple cake than a cupcake?

A PVC (perfect vanilla cupcake) is like an LBD (little black dress) in your wardrobe—everyone needs one. Dress it up, dress it down; it’s good for almost any occasion. Just like an LBD, a PVC is both essential and hard to find. Once I had landed on what I thought was the perfect recipe, only the name concerned me. Perfect? Surely disappointment was guaranteed. But my friends, who initially shared my skepticism regarding the wisdom of calling any cake “perfect,” withdrew their objections on tasting it, so I am boldly sticking to my claim!

Close-textured, light and fluffy, with a homey, vanilla flavor, this is perfectly simple and deeply satisfying.

Cupcakes

• 1 ½ cups (190 g) all-purpose flour

• ½ teaspoon baking powder

• ¼ rounded teaspoon baking soda

• ¼ rounded teaspoon fine sea salt

• 2 large eggs

• 1 cup (200 g) granulated sugar

• 2/3 cup (140 g) unsalted butter, very soft

• 2 teaspoons sunflower or other neutral oil

• seeds from ½ vanilla bean

• 1 teaspoon vanilla extract

• ½ cup plus 1 tablespoon (130 ml) plain unsweetened kefir or buttermilk

Vanilla frosting

• ½ cup plus 2 tablespoons (130 g) unsalted butter, soft but not oily

• 4 cups (500 g) powdered sugar, sifted

• 2 teaspoons vanilla extract

• ⅛ teaspoon fine sea salt

• ¼ cup (60 ml) whole milk, at room temperature

Preparation and Serving Tips

> The key to success with this beautiful crumb is the consistency of the butter— it must be soft without any part of it melting. Leave the butter at room temperature on the countertop overnight for best results.

> Small fresh fruit like berries are delightful as a decoration, especially if making the cakes for an afternoon tea or as part of a dessert table for an event. Alternatively, scatter with sprinkles if making the cupcakes for a birthday party.

1. Preheat the oven to 350˚F (175˚C) and line a 12-hole muffin pan with cupcake liners.

2. To make the cupcakes, first sift the flour, baking powder, baking soda, and salt into a medium bowl, and set aside for now.

3. Place the eggs and sugar in a food processor and process for 30 seconds to combine. Add the softened butter and process for about a minute, until the mixture is smooth and creamy and the butter is fully incorporated. Add the oil and vanilla (both seeds and extract) and pulse for a few seconds to combine. Now add about half of the sifted dry ingredients and half the kefir (or buttermilk). Pulse 10 times, then add the remaining flour and kefir and pulse another 10 times. Scrape the bowl down with a flexible spatula and pulse another 10 times, until the batter is smooth and creamy.

4. Spoon the batter into the 12 muffin holes, filling them about two-thirds up the sides—about 2 ¼ ounces (60 g) per cupcake. A large latch- release ice cream scoop is very useful here if you have one.

5. Bake the cakes for about 20 minutes, or until a skewer inserted into the middle of the cakes comes out clean. Transfer the muffin pan to a wire rack to cool for a few minutes. When cool enough to handle, remove the cupcakes and place on the rack to cool completely. Meanwhile, make the frosting.

6. For the vanilla frosting, place the butter and half the powdered sugar in the bowl of a stand mixer fitted with the paddle attachment and beat on medium-low speed for about 1 minute, until the mixture comes together. Add the vanilla and salt, then increase the speed to medium and beat for a couple of minutes, until light and creamy. Decrease the speed to low and gradually add the milk, then add the rest of the powdered sugar, 1 heaping spoonful at a time, mixing well after each addition. When all the powdered sugar has been added, increase the speed to medium- high and beat for another couple of minutes until light and fluffy. Cover and store at room temperature for up to 1 day until ready to use.

7. Spread the tops of the cooled cupcakes with the frosting, swirling decoratively as you please. Leave the cupcakes plain or scatter cake sprinkles on top.

Excerpt from Baking & the Meaning of Life (Abrams) by Helen Goh

© Helen Goh 2025

Photography © Laura Edwards 2025

Happy Valentine’s Day! I’ll see you next week with the February edition of Weeknight Simple, xoxo

Separately, I know many of you in this community have been doing some version of Dry January. I’ve also heard “Damp January” in some circles, which to me feels like reasonable middle ground. Either way, I wanted to give you more inspiration to keep that streak going post January, or to simply have better options on hand for dinner parties and gatherings where not everyone is drinking.

So as a bonus for Weeknight Simple subscribers, I’m sharing a few mocktails from Monday Night Mocktails: 52 Drinks to Welcome the Week by Jen Newens, a senior literary manager by day with a a side hustle as an author, editor and cooking teacher.

Monday Night Mocktails features 52 seasonal recipes, one for every week of the year - inspired, easy-to-put-together non-alcoholic drinks that are as appealing as cocktails. I think it would make a beautiful gift for the sober-curious people in your life!

The recipes themselves are genuinely delicious, and the kind of crowd-pleasers that make you feel like you’re getting a “real drink” even without the alcohol. Consider this your little nudge to keep things festive, no matter the season.

In this lineup, you’ll find a nostalgic Party Punch that’s perfect for setting out in a big bowl and letting everyone help themselves, a savory-spicy Michelle-Ada (Jen’s twist on a Michelada with tomato juice, warming spices, hot sauce, and NA beer), and a cozy Winter Spiced Mulled Wine that tastes like instant warmth for a last-minute cold-weather hang.

Party Punch

Winter holiday season provides many opportunities to celebrate with friends and family, and one of my favorite retro offerings is to set out a punch bowl on the buffet for self-serve drinks.

Glass: Old fashioned or lowball; Garnish: Pomegranate arils and rosemary sprigs

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In Ayurveda, moong beans and red rice are considered pathya - gentle enough to be eaten daily. They’re revered for their rejuvenating qualities: naturally sweet, cooling, and easy to digest, absorb, and assimilate, even when digestive fire (agni) is on the weaker side.

Here, I use a combination of yellow moong dal and red rice (such as Lotus Foods), with a small protein boost from nutritional yeast, to create a gluten-free flatbread that’s something of a blank canvas. It’s inspired by adai, the hearty South Indian lentil flatbread, but the flavor is intentionally more neutral. That makes it incredibly versatile - sturdy enough to work as a pizza base, yet soft enough to scoop up curries or pair beautifully with chutneys.

I’ve shared two ways I like to use it in the photo, but I suspect you’ll find your own favorites quickly. And if you love it as much as I do, don’t be surprised if it starts showing up regularly in Weeknight Simple.

Moong Dal & Red Rice Flatbread

Serves: 4

Ingredients:

• ¾ cup yellow moong dal[135g] or split red lentils

• 1/3 cup red rice (such as Lotus Foods)[60g] or white quinoa

• ¾ cup water[180ml]

• 1 Tbsp. olive oil

• 4 Tbsp. nutritional yeast[20g]

• ⅓ tsp baking powder, optional

• 1 tsp fine sea salt

• Optional flavorings: Eg: ginger & hing for Indian flavor, oregano and garlic powder for pizza flavor

• Toppings: For Pizza - tomato sauce (I used a jarred pasta sauce), mozzarella cheese and desired toppings. For Indian-style flatbread - grated carrot, chopped red onion and green chiles

Directions:

Step 1. Soak the moong dal and red rice together for 4 hours or overnight. Drain, rinse well and then blend together with 3/4 cup water, nutritional yeast, oil, salt and optional flavorings in a blender or food processor until smooth. Let rest at room temperature for 1-2 hours.

Step 2. To make pizza, preheat oven to 360F/180C. Line a 9X13 sheet pan with parchment paper and spray with avocado oil. Pour half the batter (slightly over one cup) on the parchment paper and spread evenly (about 1/3” thick). Bake at 360F for 12 minutes. Then remove from oven and add sauce, cheese and toppings of choice. Preheat oven to 450F/230C. Return the pizza to the oven and bake at 450F for an additional 12 minutes or until the cheese has melted and the sides of the pizza are crispy. You will get a total of 2 pizzas of this size.

Serving size = 1/2 pizza

To make soft flatbreads, heat an 8-inch non-stick skillet over medium heat. When hot, add 1/2 cup of the batter, swirl the skillet to fill the sides and cook undisturbed for 2-3 minutes, optionally drizzling 1/2 tsp oil around the edges. As the top firms up, sprinkle any toppings over the surface. When the top is almost dry, flip carefully and cook the other side for about a minute or until dry. Repeat for remaining 3 flatbreads.

Serving size: 1 flatbread

Cooking Notes:

Batter can be saved in an airtight container in the fridge up to 2 weeks and in the freezer upto 3 months. You can also freeze the finished flatbread or pizza base.

Nutrition per serving(see disclaimer) for the flatbread only, ex-toppings

This also happens to be a milestone moment for me. Three years ago, I sent my book baby out into the world. The Vegetarian Reset became the foundation of my midlife pivot, and the seed of what I hope continues to grow into a legacy of helping people eat well. The journey has been thrilling, vulnerable, humbling, and far more emotionally demanding than I ever imagined.

But every time one of you tells me you cooked a meal from the book, or that it changed how you think about everyday vegetarian food, it makes all of it worth it. I carry your words with me:
“The Vegetarian Reset made me fall in love with cooking again.”
“I’ve bought many veggie and low-carb books over the years, but this is one of the best ever.”
“What a wonderful book, full of recipes even carnivores get excited about.”
“Innovative, flavorful, and deeply motivating.”
“This is one of the first cookbooks I grab when meal planning for the week.”

If you already own the book, consider this your sign to do the Vegetarian Reset Challenge and start the year feeling grounded, nourished, and strong. And if you are cooking along here in Weeknight Simple, I am so glad you are part of this next chapter with me.

For those who are new around here, Weeknight Simple is my monthly recipe club where you get:

• 3 protein-rich dinner recipes, like the ones in this newsletter

• A bonus recipe every month, could be breakfast, dessert, an exclusive from a new cookbook, etc.

• A comprehensive shopping list, organized by supermarket aisle, plus meal planning tips

• Access to the full recipe index, with dozens of recipes and counting

• Seasonal subscriber-only perks such as free workshops and giveaways

• See past editions from last year here and here.

  Subscribe To Weeknight Simple

If you wish to stay a free subscriber, you get to vote on which recipe will be featured in next week’s free newsletter—so don’t miss the poll at the bottom.

And now, here’s what’s on the menu this month.

Sweet Potato, Tempeh and Feta Burger w/ Chimichurri Mayo

I’ve been really enjoying my recent experiments with tempeh. It can feel a little unapproachable at first, with its characteristic bitterness, but I’ve found that once you break it down and really bombard it with flavor, it blends seamlessly into dishes.

In this burger, tempeh is paired with sweet potato - which naturally offsets any bitterness; and feta, which adds depth and that lingering sweet-salty finish I love. Privately, I’ve been calling this my “six tastes” burger from an Ayurvedic perspective. It brings together all six tastes that ideally show up in a meal: sweet (sweet potato), salty (feta), sour (the addictive chimichurri mayo), bitter (tempeh and turmeric), pungent (the other spices), and astringent (tempeh, with a little help from hidden cauliflower).

Each patty delivers about 10 grams of protein and eats like a complete meal, while being perfectly suited to a quick meal prep session. Serve it as a salad, as shown here, stack it between slices of your favorite bread, or tuck it into a wrap, as my recipe tester did. This is my first burger recipe, and in my not so humble opinion, it was worth the wait.

Moong Dal and Red Rice Flatbread

In Ayurveda, moong beans and red rice are considered pathya - gentle enough to be eaten daily. They’re revered for their rejuvenating qualities: naturally sweet, cooling, and easy to digest, absorb, and assimilate, even when digestive fire (agni) is on the weaker side.

Here, I use a combination of yellow moong dal and red rice (such as Lotus Foods), with a small protein boost from nutritional yeast, to create a gluten-free flatbread that’s something of a blank canvas. It’s inspired by adai, the hearty South Indian lentil flatbread, but the flavor is intentionally more neutral. That makes it incredibly versatile - sturdy enough to work as a pizza base, yet soft enough to scoop up curries or pair beautifully with chutneys.

I’ve shared two ways I like to use it in the photo, but I suspect you’ll find your own favorites quickly. And if you love it as much as I do, don’t be surprised if it starts showing up regularly in Weeknight Simple.

Avial

Ayurveda considers yogurt as nourishing — but this comes with caveats. Its cold, heavy, and slimy qualities can make it harder to digest and, if eaten improperly, capable of clogging the body’s channels. Surprising? It was for me too. To make yogurt more digestible, it’s traditionally brought to room temperature, whipped with water or a touch of honey, or gently spiced before eating - ideally at lunch, when digestive fire is strongest. Traditional preparations like takra (Ayurvedic buttermilk), raita, and kadhi get this balance just right.

In that same spirit, I’m sharing Avial (pronounced uh-vee-yal) - a traditional dish with roots in Kerala, and beloved across South India. It’s a vibrant mix of vegetables coated in a coconut-chili yogurt sauce that’s simple but deeply flavorful, often served with rice or adai. I usually make it with green beans, chayote, and carrot, though it’s wonderfully flexible — red pumpkin, drumsticks, or whatever vegetables you have on hand work beautifully too.

Fresh or frozen coconut is usually easy to find at Indian grocery stores, but I’ve also included instructions for rehydrating dried shredded coconut - the kind available at most supermarkets — and it works beautifully. To boost the protein, I add edamame and use Greek yogurt as an easy swap. Serve it with the Moong & Red Rice Flatbread or quinoa, and enjoy.

If you prefer to stay a free subscriber, please take the poll below to choose which recipe you want the most. The winning recipe will be sent out in my free newsletter next week.

Free Recipe Poll

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Looking back on 2025, it was a year that quietly reshaped me. A bruising stretch of insomnia, turning 40, leaning more deeply into Ayurveda, committing to strength training — and perhaps most importantly, learning that hustle isn’t everything. It feels like a defining year, one that’s shaping how I want to move through the next decade. My intentions for 2026 are softer but no less ambitious: supporting my nervous system, connecting more meaningfully with you, and letting cooking feel like play again. And yes, continued work on my next cookbook.

Along the way, this community has grown in ways I never could have imagined — this Substack is almost at 10,000 subscribers across 50 states and 89 countries, and my Instagram has grown to just shy of 70,000. I’m deeply grateful. And at the same time, the growth has happened so quickly that I don’t always feel as connected as I’d like to be. That’s something I want to change this year. You’ll start to see more opportunities to connect live — through a new masterclass I’ll be announcing soon, along with the workshops you already know and love.

On that note, I kicked off a new cohort of my course, The Vegetarian Reset Lab last week with an orientation session where we did a simple but eye-opening exercise: benchmarking carb and protein intake. It’s always illuminating. The goal is to be informed, not obsessed — because food is about so much more than macros. This week, the group is diving into the first module, all about building a high-protein breakfast. For those of you who’ve reached out: the live, guided experience is currently full, but the self-paced version is still available and includes all the core content, plus access to the recorded live workshops. Explore the course here.

Below I’ve put together a little tour around all your resources hidden in plain sight to inspire you before I return in a few days with January’s Weeknight Simple.

Top 5 recipes of 2025 (all unlocked, full access)

• Samosa Tempeh Shepherds Pie - This is the showstopper — the one that earns a spot in the middle of the table and makes even the carnivores pause and say, “Wait… what is that?” Tempeh, my new favorite ingredient, forms the hearty, flavorful, protein-rich base of this shepherd’s pie.

  But the real magic is the topping. Instead of plain mashed potatoes, you get a mash inspired by the inside of a samosa: warm spices, a little heat, and that addictive flavor you can’t quite pin down but immediately want more of. It’s cozy, vibrant, and far from the usual beige holiday fare. A complete meal in one dish — balanced, satisfying, and absolutely unforgettable. And the best part? It can be made ahead, because it’s actually easier to slice and serve the next day.

• Quinoa Tomato Pulao - This dish has turned into something of a formula for nights when I want something warm and spiced but don’t feel like hovering over the stove; wait - that’s every night!

  I let my Instant Pot do the work. [Although - this is always my word of caution about the Instant Pot - it doesn’t directly reduce the time needed to prepare your meal - BUT, since it requires no babysitting, it lets you multi-task and therefore save some time. ] The quinoa soaks up all that tomato flavor, and I’ll set out a quick Greek yogurt raita alongside or add tofu/paneer in the pot to make it feel more complete. Don’t worry - stovetop instructions are in there too, and the dish will be just as satisfying.

  And don’t be afraid to experiment with the flavoring, veggies and protein - the sky is your limit!

• Peanut Chile Tofu Stir Fry - Peanut butter and Tofu = BFFs. A lightly sweet and spicy sauce with lots of umami coats tofu that’s been cooked to perfection with a crispy exterior and soft interior (no pressing involved). Add on a rainbow of vegetables and you’ve got yourself an standout meal with 30g protein per serving. I may be willing to look the other way if you want to serve this with a little white rice.

• Oats, Peas and Paneer Poha - Poha has always been comfort food for me, and this version takes it up a notch in both protein and flavor. Instead of flattened rice, the base is lightly toasted oats, which bring nuttiness and extra fiber. Add in sweet peas (a complete protein when paired with the oats), grated paneer, crunchy peanuts, coconut, and curry leaves, and you’ve got a dish that’s as nourishing as it is satisfying. Best of all? It comes together in under 30 minutes, making it a weeknight staple in my rotation. And all you savory breakfast people, look no further than this dish.

• Greenest Goddess Pasta - This is not your average green goddess. She’s greener, bolder, and absolutely packed—broccoli, zucchini, spinach, basil, scallions, parsley and your choice of cheese or nutritional yeast all whirl together into a sauce brimming with goodness. It’s become a mainstay in my fridge, thanks to a very specific request from my daughter: more veggies, but… you know, hidden.

  I often serve this with a high-protein, low-carb pasta like Kaizen (made of lupini beans) so I can make room for one of my favorite pairings: a few golden roasted potatoes tossed right in. Some fresh or frozen corn would also go really well here. Feel free to use whatever pasta works for you. A scatter of nuts, and a spoonful of pickled onions add welcome texture and brightness to the bowl.

Weeknight Simple

Weeknight Simple is my monthly recipe club — a curated collection of deeply satisfying, protein-forward vegetarian dinners designed for real life. The kind of meals you can actually cook on a weeknight, without sacrificing flavor, variety, or nourishment.

It’s honestly impossible to pick favorites from this lot. The picture gallery above should speak volumes — vibrant, colorful and sumptuous recipes, each delivering roughly 20–30 grams of protein per serving. See all of 2025’s content below.

• January

• February

• March

• April

• May

• June

• July

• August

• September

• October

• November

• December

Some months follow a clear theme, others are more spontaneous, but they’re always grounded in the same goal: food that’s fun to cook and even better to eat. Along the way, subscribers also get a bonus recipe every month like this peachy smoothie, these muffins or exclusive features from new cookbooks like this tiramisu or this grain bowl. In addition, Weeknight Simple has also featured incredible guest chefs like Lukas Volger, Alex Shytsman and Beth Bollinger!

If this is the kind of cooking you want to feel inspired by in 2026, I’m offering 26% off an annual Weeknight Simple subscription for a limited time.

26% off annual subscriptions

Food is Medicine

My deep dive series with experts or occasional posts from my own experience

• What you need to know about Metabolic Health with

• What You Need To Know About PCOS with Aditi Guha

• Rediscovering Intuition Through Ayurveda -Your Body Already Knows with Nidhi Pandya

• How To Age With Better Brain Health with

• Everything I’ve learned from wearing a CGM

5 good things

My tried and tested recommendations on everything from ingredients to books to ice cream (no sponsorships or affiliations)

• Clean ice cream

• Skincare

• Self-help Books

• Caffeine

• Condiments

Hot Tips

Bite-sized hot takes that went a little viral

• 10 ways to get protein

• High Protein Salads 2 ways

• How to build a 30 g protein salad

• How to turn any pesto into salad dressing

Phew - I hope that gave you enough content to binge and get inspired! I’ll be back in a few days with January’s Weeknight Simple edition (featuring my very first burger recipe!)

Wishing you a deeply fulfilling year, xoxo

First up: a better-for-you fruitcake.

The old-school kind (Claxton-style) has always been a favorite in my family. Growing up in Bangalore, there were a few bakeries that made them every year, dense with dried fruit and nostalgia. Somewhere along the way, fruitcake fell out of fashion, and good versions became surprisingly hard to find. This one takes under 30 minutes to prep, gets better every day it sits on the counter, and skips the weeks-long rum soak in favor of a quicker, alcohol-free method that intensifies the fruit’s natural sweetness. Almond flour and olive oil keep it gluten-free, dairy-free and yet rich, and the fruit does all the sweetening.

Then there are the Thumbprint Cookies - lightly sweet, shortbread-style, filled with a grape jelly or berry-chia jam, depending on your mood.

Buttery without butter, rich without being heavy. Almond flour forms the base, while a small amount of Einkorn flour adds just enough of that familiar wheat flavor to make them feel indulgent, even in a lower-carb format. If Einkorn isn’t available, there’s an easy swap: a gluten-free oat flour version that works beautifully.

Together, these two recipes are my version of holiday baking: comforting, approachable, and deeply nourishing.

Happiest of holidays to you and yours! I’ll be back in a couple of weeks with a 2025 roundup.

Almond Flour and Olive Oil Fruitcake

Serves 8-12

Ingredients

Read more

This week I’m sharing three true showstoppers, pulled from three special cookbooks:
Vegana Italiana by Tara Punzone & Gene Stone, Nosh by Micah Siva, and my own The Vegetarian Reset.

What’s on the menu, you ask?

First up, a plant-based Lasagna. Many of you have requested for dairy-free but genuinely creamy options, and I can’t think of a better guide than an Italian chef and restauranteur herself. Tara Punzone’s cashew mozzarella and ricotta deliver everything you want from a lasagna — richness, structure, and comfort — without the dairy. (You can find the full collection of recipes in Vegana Italiana and follow chef Tara on Instagram here. Plus, if you’re in LA, stop by Pura Vita!) For more from Chef Tara, see the decadent Tiramisu below.

Next - recreating a plant-based brisket may sound like an impossible task, but Micah Siva — trained chef, registered dietitian, and author of Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine — does it with absolute aplomb. Her pulled mushroom and tofu “brisket” is inspired by the wisdom of traditional Jewish cooking, where texture, patience, and layering flavor matter more than mimicry. It’s savory, celebratory, and more than worthy of a holiday table. (You can explore more of Micah’s work in Nosh and follow her ongoing cooking on Instagram.) And if you’re looking for a weeknight dinner, get her Sabich Grain Bowl with Crispy Chickpeas below.

And last but not the least, I’m sharing my favorite party appetizer from The Vegetarian Reset — Overstuffed Mini Peppers - the kind of dish that always prompts requests for the recipe and is my go-to for potlucks.

If you’re already thinking ahead to dessert and cookies, don’t worry — I’ve got bonus recipes coming in a day or two, and they’re well worth the wait.

Lasagna Pura

SERVES 9 TO 12

My grandmother and my mother always cooked up the best lasagna imaginable, and the cheese was an important part of it. So when I went vegan, I was determined to create a lasagna that was just as good—without the animal products. I tried so many different versions and didn’t nail it until after I graduated from college. Every time I tried a different version, my parents would bravely taste, only to shake their heads. My mother was polite, but my father would simply say “no.”

It wasn’t until I finally came up with the Cashew Ricotta recipe that the lasagna passed the Punzone test.

Cremini Mushroom “Meat”

• 8 cups cleaned, sliced cremini mushrooms (approximately 1 pound)

• 2 tablespoons extra-­ virgin olive oil

• 3 tablespoons minced garlic

• 1 tablespoon sea salt

• 2 teaspoons black pepper

• 2 tablespoons nutritional yeast

• 1/2 cup minced fresh parsley (approximately 1/2 bunch with bottom of the stems removed)

Lasagna

• 4 1/2 cups Marinara Sauce for building the lasagna, plus another 5 cups for serving

• 5 cups Cashew Ricotta

• 18 lasagna noodles

• 4 cups baby spinach

• 3 cups Cremini Mushroom “Meat” (recipe above)

• 9 tablespoons firm Cashew Mozzarella

Cremini Mushroom “Meat” Instructions

1. Preheat the oven to 350°F.

2. Combine the mushrooms, olive oil, garlic, salt, and pepper in a mixing bowl.

3. Spread the mushrooms on a baking sheet. Roast them for 10 minutes.

4. Remove the mushrooms from the oven, add the nutritional yeast and parsley, and mix. Let cool.

Lasagna Instructions

1. Increase the oven temperature to 375°F.

2. In a 9 by 13-­ inch baking pan, spread 1 cup of marinara sauce.

3. Place 6 lasagna noodles in a single layer on the sauce. Spread 1/2 cup of the marinara sauce over the lasagna noodles. Top with five 4-­ ounce scoops of cashew ricotta (2 1/2 cups total).

4. Add another layer of 6 lasagna noodles. Pour on 1 cup of the remaining marinara sauce. Spread on five more 4-­ ounce scoops of cashew ricotta (2 1/2 cups total). Sprinkle with the cremini mushroom “meat.” Spread on the remaining 2 cups of the baby spinach. Pour on 1 cup of the remaining marinara sauce.

5. Add another layer of 6 lasagna noodles. Pour on 1 more cup of the marinara sauce. Spoon on the cashew mozzarella, in three rows of 3 tablespoons.

6. Now that you’ve built it, you bake it. Cover the baking pan with foil and bake for 50 minutes.

7. Remove the foil and let it cool for 10 minutes before cutting.

8. Cut the lasagna into 9 or 12 squares (depending on how hungry your guests are!). Serve with the remaining marinara sauce to pour over each portion.

Cashew Mozzarella

MAKES APPROXIMATELY 7 CUPS

Mozzarella is one of the most popular cheeses in America—­ and in Italy as well. Mozzarella should always be light in flavor and texture. Unfortunately, many of the vegan mozzarella options on the market are too thick, heavy, and not particularly meltable. So my goal for vegan mozzarella was to make it light with a wonderful texture that can complement any dish.

Mozzarella is excellent just by itself or in a caprese salad.

TIP: You should adjust the amount of tapioca you use depending on which dish you plan to use the mozzarella in. For example, if you plan to use the mozzarella melted or soft, use about 1/4 cup tapioca. If you plan to make a caprese salad, you will want the cheese to be firmer.

Ingredients

• 2 cups raw, unsalted cashews

• 1 quart filtered water

• 1/4 cup nutritional yeast

• 2 tablespoons, plus 2 teaspoons apple cider vinegar

• 2 tablespoons sea salt

• 2 teaspoons garlic powder

• 2 tablespoons refined coconut oil

• 1/2 cup tapioca starch

Instructions

1. Soak the cashews in water for a minimum of 4 hours. Drain and rinse well before using.

2. Add the cashews, water, yeast, vinegar, salt, garlic powder, and coconut oil to the jar of a blender or food processor. Blend until smooth.

3. Pour the mixture into a saucepan.

4. Stir in the tapioca. Cook over low heat, stirring until completely combined. Reduce the heat so the cheese is at a low boil and cook for 8 to 10 minutes. The cheese should have a very thick consistency (you should have a hard time stirring it).

5. Remove from the heat and let cool.

6. Store in an airtight container in the refrigerator for up to 5 days.

Cashew Ricotta

MAKES APPROXIMATELY 9 CUPS
(Enough for a full tray of lasagna or parmigiana di melanzane)

Raw cashews are interesting; they don’t have much taste on their own, meaning you can make them taste however you want them to taste. But they have just the right amount of fat to create these creamy types of dishes.

Ingredients

• 1 quart raw, unsalted cashews

• 2 cups extra-­ virgin olive oil

• 1 cup filtered water

• 1/4 cup minced garlic

• 1/2 cup apple cider vinegar

• 1/4 cup nutritional yeast

• 2 tablespoons sea salt

• 1 tablespoon black pepper

• 2 pounds super firm tofu

Instructions

1. Soak the cashews in water for a minimum of 4 hours. Drain and rinse well.

2. Place the cashews, olive oil, water, garlic, vinegar, yeast, salt, pepper, and tofu in a high-­ speed blender and blend until smooth.

3. Store in an airtight container in the refrigerator for up to 5 days.

TIP: If you cannot find super firm tofu, you can use firm instead. Make sure to squeeze all the excess water from the firm tofu. The texture of the ricotta will be slightly less dense but the taste will remain the same.

Excerpted from VEGANA ITALIANA by Tara Punzone. Copyright © 2025 by Tara Punzone & Gene Stone. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Savory Pulled Mushroom and Tofu “Brisket”

Serves: 6
On the table in… 1 hour 30 minutes

Brisket is synonymous with Jewish cuisine. It seems as though every bubbe has their own recipe that has been passed down from generation to generation. A fall-apart brisket was the centerpiece of our Hanukkah meal, with umami-rich gravy pooling onto our plates loaded with crispy potato latkes. Recreating the texture and taste of beef for a plant-based dish is challenging, but king trumpet mushrooms and grated tofu help mimic the look and feel of brisket. Serve it with roasted potatoes or latkes, or try it in a challah bun and slaw for a play on a “pulled beef” sandwich.

“Brisket”

• 1½ pounds king trumpet mushrooms

• 1 (14-oz) block extra-firm tofu

• ½ cup olive oil

• 3 tablespoons soy sauce, or gluten-free tamari, if preferred

• 2 tablespoons smoked paprika

• 1 tablespoons garlic powder

• ½ teaspoon black pepper

Sauce

• 1 medium yellow onion, peeled and quartered

• 4 garlic cloves, peeled

• 2 cups dry red wine

• 1 cup ketchup

• 2 tablespoons soy sauce

• 2 tablespoons Dijon mustard

• 1 teaspoon dried thyme

• 1 teaspoon mustard powder

• 2 tablespoons chopped fresh parsley

Instructions

Preheat the oven to 400℉.

Make the “brisket”

Use two forks to shred the mushrooms into strips. Put them in a large bowl.

Drain the tofu. Using the largest holes of a box grater, grate the tofu into the bowl with the mushrooms. Add the olive oil, soy sauce, smoked paprika, garlic powder, and black pepper and toss with the mushrooms and tofu until well combined.

Transfer the mushroom and tofu mixture to a large rimmed sheet pan and spread it into an even layer. Roast for 30 minutes, or until golden. Set aside.

Make the sauce

While the mushrooms are roasting, in a blender or food processor, puree the onion, garlic, red wine, ketchup, soy sauce, Dijon mustard, thyme, and mustard powder until smooth.

Pour the sauce over the roasted mushroom and tofu mixture, stirring until evenly distributed. The liquid will evaporate while it roasts, making a thick sauce.

Return the sheet pan to the oven and roast for 30 to 35 minutes, stirring halfway through, until the mushrooms and tofu are deep brown.

Serve topped with the chopped parsley.

Note:
Store in airtight containers in the fridge for up to 4 days or in the freezer for up to 3 months. To reheat, thaw and transfer to a baking dish. Bake at 350°F until heated through. To make this kosher for Passover, be sure to use a Passover-friendly soy sauce alternative.

Variation:
For a less traditional, yet very tasty, flavor more similar to a pulled barbecue “beef,” in lieu of ketchup, try adding your favorite barbecue sauce.

Overstuffed Mini Peppers

These mini peppers started out modestly, filled with just the masala peanuts and cheese. Then, of course, I decided to make another filling with mushrooms and overstuff them. Definitely the right call. They make a hearty appetizer and will be much loved at any party.

Serves: 8

Ingredients

Masala Peanuts

• 2 Tbsp chickpea flour

• 4 tsp water

• 2 tsp avocado oil, or other neutral oil of choice

• 2 tsp paprika

• ½ tsp ground turmeric

• ½ tsp ground cumin

• ½ tsp salt

• ½ tsp cracked black pepper

• ½ cup / 56g raw or roasted unsalted peanuts or cashews

Peppers

• 10 oz / 280g mini sweet peppers / capsicums (8–10 peppers), halved lengthwise with stem intact and seeded

Chile-Garlic Mushrooms

• 2 tsp olive oil

• 8 oz / 225g white mushrooms, finely diced or blitzed in a food processor

• 2 tsp minced garlic

• ¾ tsp fine sea salt

• ¼ tsp red chile flakes

• 1 cup / 112g goat cheese, crumbled

• 1 Tbsp chopped cilantro / fresh coriander

Directions

Step 1. Preheat the air fryer to 350°F / 180°C or oven to 400°F / 200°C.

Step 2. Mix together the chickpea flour, water, oil, paprika, turmeric, cumin, salt, and black pepper in a bowl to make a thick marinade. Add the peanuts and mix. Try to ensure that all the peanuts get coated with the paste. Lightly spray the air fryer base with oil and spread the nut mixture evenly on the base, or spread the nuts on a parchment-lined baking sheet (you can also lightly spray the parchment). Air fry for 5 minutes, tossing halfway through, or bake for 12–15 minutes, turning over halfway through (you may need to use a spoon to scrape the peanut mixture off the parchment), until golden brown. Remove from the air fryer or oven and let cool (leave the air fryer or oven on). The nut mixture will stick together. Once cool, finely chop or pulse 3–4 times in a food processor and set aside.

Step 3. Place the mini peppers on the air fryer base or spread on a baking sheet. Spray lightly with oil if desired, and air fry for 5–6 minutes or bake for 10–12 minutes, flipping halfway through, until the peppers are soft. Let cool until you can hold them, about 5 minutes.

Step 4. Meanwhile, for the chile-garlic mushrooms, heat a medium skillet over medium heat. When hot, add the olive oil, mushrooms, garlic, salt, and chile flakes and cook, stirring occasionally, until the mushrooms are tender, about 5 minutes.

Step 5. Combine the peanuts with the crumbled goat cheese. Stuff each mini pepper with the mushrooms, then top with the peanut-goat cheese mixture (press the mixture down; you want to overstuff these!). Garnish with the cilantro and serve immediately.

To Veganize

Use ½ cup / 40g nutritional yeast instead of the goat cheese (but mix it in with the mushrooms instead of the peanuts so that it blends more easily).

You’ve swapped rice for quinoa (and attempted cauliflower rice—but, ugh).

You snack on trail mix and sometimes go through multiple packs in one sitting.

Your pantry has three boxes of chickpea pasta… but on pasta night, you want the real thing.

Indian food is your comfort food, but you’re trying to figure out how to cut carbs when rotis and rice are the foundation of every meal.

The giant jar of protein powder? Still sitting in the back of the cabinet. You’d love a warm breakfast—something real—not a cold smoothie.

You skip breakfast and go straight to a salad for lunch because you’re intermittent fasting… but end up snacking all evening
You’ve cut gluten and dairy, but your meals still don’t feel quite right.

Sound familiar?

Then you’re exactly who The Vegetarian Reset Lab was created for.

What is it?
A 4-week online program that breaks down the overwhelming journey of building a high-protein, lower-carb vegetarian lifestyle into clear, doable, sustainable steps.

No tracking. No extremes. No one-size-fits-all rules.
Just the structure and support you need to finally feel nourished—on your terms.

Here’s what you’ll learn inside the Lab:

• Week 1: Rebuild your breakfast

  Reduce carbs, boost protein, and balance your blood sugar—without skipping or settling first thing in the morning. This is your quick win and I’ve got lots of recipes, both for sweet breakfast people and savory breakfast people.

• Week 2: Power up lunch and dinner

  Most people reduce carbs before increasing protein and veggies—and end up starving. We flip the script so your meals are satisfying, family-friendly, and sustainable.

• Week 3: Reduce carbs mindfully (if you choose)

  You’ll get nutrient-dense swaps for bread, rice, and pasta—plus tools to enjoy traditional carbs without blood sugar crashes.

• Week 4: Meal prep for real life
  Because consistency beats perfection. Learn to batch protein anchors, veggie sides, and sauces so your future self is set up for success.

And here’s what some past students said about their experience.

• I came to the Vegetarian Reset Lab looking to eat more vegetarian meals. I was strictly vegetarian for a period in my early 20’s, but gave it up after after concluding that I just wasn’t engineered to subsist on a diet that seemed to be relatively (and unavoidably) low in protein and high in carbohydrates. As I approached middle age, this theory was only reinforced when I experienced weight gain that was remedied by switching to a low-carb diet. It was reinforced a second time two years ago when I started wearing a continuous glucose monitor. I was shocked and dismayed to discover that I had poor blood sugar control, despite my healthy, low-carb diet and being neither diabetic nor having any signs of insulin resistance.
  
  Over the years, I have regretted the fact that I did not seem to be physiologically cut out to be a vegetarian. I was excited to discover the Vegetarian Reset program because it raised new hope that being (at least more) vegetarian was possible.
  
  The results have been better than I could have imagined. I feel great, love the recipes, and my glucose curves are radically better. This became apparent when I started using the meal plans. They are meticulously thought out and make it so easy (and fun). The careful attention to amping up protein, limiting carbs, and the ingenious techniques for doing so have been a game-changer.
  
  I am so happy with my decision to sign up for the course, and so grateful for what I have learned. It is clear that a tremendous amount of work went into researching and experimenting with the plan, and with creating a course to effectively share that knowledge. I feel very fortunate to have found it!

  • Christine P., Connecticut, Age 60

    ---

• After my Type 2 diabetes diagnosis 5 years ago, I revamped my eating to cut back on carbs. As a vegetarian, this was not an easy task. I’m a foodie and I love to cook and was so frustrated that I could not find any resources to support tasty, lower carb vegetarian eating.
  
  My partner knew I was struggling and bought me Vasudha’s The Vegetarian Reset cookbook and it was love at first bite from the very first recipe we cooked! I was so excited when she announced the Vegetarian Reset Lab--what a great opportunity to learn more from Vasudha about how to restructure my eating in a super tasty way.
  
  The Vegetarian Reset Lab stands out for its emphasis on flavorful meals with healthy ingredients, its stepwise, gentle and personalized approach to incorporating changes, and its practical guidance and tools. (Also, Vasudha is very fun and kind.)
  
  It’s been a year since I completed the course, and it truly changed the way I approach cooking and eating from the very first module. The smoothie template and chia pudding recipes transformed my breakfasts. I am full all the way to lunch and no longer need my 10:30/11:00 am snack. My CGM shows more gentle rises in my blood sugar, too. It really is a game-changer. I’d never used protein powder before and I’m enjoying being able to have smoothies again, but this time without the blood sugar roller coaster.
  
  Another a-ha for me was the concept of protein layering. I definitely wasn’t getting enough protein in my meals but Vasudha’s super tips on how to add in different vegetarian protein sources has made it easy for me up my protein game.
  
  The course is well designed and, most importantly, practical! I learned so many tips, ideas, recipes that I still use every day. (This once cauli rice hater is now a cauli rice lover after applying what I learned in the course!) And the shopping lists opened my eyes to so many foods and products that I had never thought of incorporating.
  
  But, most importantly, Vegetarian Reset Lab **brings the flavor**!! Every single recipe is at the level of “OMG this is so delicious.”
  
  I wholeheartedly recommend this course for anyone looking to tweak their eating towards lower carb while upping the flavor and having fun!

  • Julie, Ohio, Age 56

    ---

• This course has truly transformed the way I eat and feel! As someone post-menopause, finding high-protein vegetarian meals I actually enjoy has been a real challenge — until now. The recipes are not only delicious but also thoughtfully balanced with protein, veggies, and carbs. The materials, shopping lists, and meal ideas are absolute gold. These days, I’d much rather eat at home than go out.
  
  Balancing carbs and protein has always been tricky for me. I eat a lot of lentils and beans and avoid most dairy, so getting it right felt complicated. The Carb+Protein calculator was a game-changer — it helped me rethink how I build meals and gave me practical ways to adjust what I was already eating. I’ve started experimenting more confidently with recipes, and my meals now feel both nourishing and satisfying.
  
  The idea of prepping reusable components to mix and match into wraps, bowls, and more has completely changed how I approach cooking. It keeps meals varied and flexible without adding extra work. I love having healthy, high-protein options ready to go throughout the week. It’s taken the stress out of weekday meals and brought so much more variety to what I eat.

  • Course Participant Jan 2025, North Carolina, Age 60

Enrollment is now open for the January 2026 cohort!

Choose the path that feels most aligned:

1. Full Experience - $397
   —Includes all course content
   —2 live group sessions (protein & carb calculator, meal prep demo + Q&A)
   —30-minute 1:1 coaching call to customize the plan to your body and life

2. Core Experience – $197
   —Self-paced access to the full system, minus the live calls. (You asked for a more affordable version of the Lab last year, and here it is!)

You can find more details on the course page here.

Black Friday Bonus ($222 value - included with both tiers, if you register by Nov 30th):

• 6 online workshops - There’s no better way to learn than by cooking together. My workshops are designed to be hands-on, approachable, and rooted in real life: you watch me cook in my kitchen (virtually), so you can see every step and walk away with recipes and skills you’ll actually use. Each session is practical, flavor-driven, and designed to make high-protein vegetarian cooking feel easy, joyful, and doable in your own kitchen. Choose from High Protein Summer Salads, Low Carb & Gluten-Free Parathas, One Pot Meals, Breakfast Bootcamp, and many more coming in 2026!

  

  ---

The one truth I’ve learned from personal health journey? Change is the only constant. My own meals have evolved through every season of life—from prediabetes to toddler parenting to strength-building and hormone shifts in perimenopause. Sometimes you need more protein, sometimes you need more carbs, and sometimes you need both.

This isn’t about eating perfectly.
It’s about knowing how to adapt—with confidence, clarity, and compassion.

This is what I teach inside The Vegetarian Reset Lab:
✔ How to fuel without rigidity
✔ How to adapt protein and carbs intentionally
✔ How to build joyful meals that fuel your life sustainably.

If you’re feeling the quiet yes, I’d love to walk this path with you. Remember, bonus workshops expire on November 30th.

Reserve your spot

Happy Thanksgiving to you and yours! See you next week, xoxo.

P.S. Want a peek inside the Lab? I put together a 15-minute preview video, where I answer the questions I know you’re already asking - so you can make a grounded, thoughtful decision. Watch it here.

This is the showstopper — the one that earns a spot in the middle of the table and makes even the carnivores pause and say, “Wait… what is that?” Tempeh, my new favorite ingredient, forms the hearty, flavorful, protein-rich base of this shepherd’s pie.

But the real magic is the topping. Instead of plain mashed potatoes, you get a mash inspired by the inside of a samosa: warm spices, a little heat, and that addictive flavor you can’t quite pin down but immediately want more of. It’s cozy, vibrant, and far from the usual beige holiday fare. A complete meal in one dish — balanced, satisfying, and absolutely unforgettable. And the best part? It can be made ahead, because it’s actually easier to slice and serve the next day.

Tempeh Samosa Shepherd’s Pie

Serves: 8

Ingredients:

• 2 Tbsp. olive oil

• 1 large onion(s)[200g] , finely diced

• 1 large bell pepper(s)[200g] , finely diced

• 1 medium zucchini (courgette), finely diced `

• 2 Tbsp. tomato paste

• 1 Tbsp. minced garlic

• 1 tsp. ground coriander

• 1 tsp. ground paprika

• fine sea salt

• 1 Tbsp. cornstarch

• 8 oz tempeh[224g] , crumbled

• ½ cup farro[90g dry] , cooked according to package directions or wheatberries

• 10 oz frozen green peas[280g]

• 2 cups low sodium vegetable broth[480ml]

Spiced Samosa Mash

• 1 medium Russet potato(es)[350g] , peeled and diced

• 1 pack frozen cauliflower rice[340g]

• 1 ½ oz butter[42g]

• 1 tsp. cumin seeds

• 1 small Serrano green chile(s), optional

• 1 Tbsp. grated ginger

• 1 Tbsp. minced garlic

• ½ tsp. ground turmeric

• ½ tsp. cayenne

• ½ tsp. ground cumin

• ¾ tsp. garam masala

• ½ tsp. fine sea salt

• ¼ tsp. freshly ground black pepper

• 4 oz grated parmesan[112g]

• ¼ cup finely chopped fresh cilantro (coriander)

Directions:

Step 1. For the filling, heat a large saucepan over medium-high heat. When hot, add the olive oil and onions and cook, stirring often, until the onions are soft and beginning to turn brown at their edges, 5-10 minutes. Add the bell pepper and zucchini and cook until any moisture gets cooked off, about 5 minutes. Reduce the heat to medium. Add the tomato paste, garlic, ground coriander, paprika and salt, and cook for a minute. Stir in the cornstarch and mix well.

Step 2. Add the crumbled tempeh, cooked farro, green peas and 2 cups of broth, mix well, and bring to a boil. Simmer until the mixture is extremely thick in consistency with no water remaining, about 20–30 minutes. Turn off the stove.

Step 3. Preheat the oven to 400°F/200°C and grease an 8X8 or 9X9 -inch pan.

Step 4. To make the spiced mash, bring a pot of salted water to a boil and cook the potatoes and cauliflower until tender,8-10 minutes. Drain. Heat the butter in a small saucepan over medium heat. When the butter melts, add the cumin seeds, green chilies, ginger, garlic, turmeric, cayenne, ground cumin, garam masala, salt, and pepper and cook until fragrant, 1-2 minutes. Combine the potatoes & cauliflower, butter-garlic mixture, and Parmesan in a food processor and puree until smooth. Taste and add more salt and pepper as needed. Add the cilantro and pulse to distribute evenly.

Step 5. To assemble the pie, spoon the filling into the prepared pan and tap lightly on the counter to settle. Add the spiced mash on top and smooth into an even layer with a spatula or butter knife.

Step 6. Bake for 20–25 minutes, or until the top is golden brown. Slice and serve.

Cooking Notes:

You can prepare this a day ahead and refrigerate, it becomes easier to slice and serve. Leftovers freeze well.

Veganize by using 3 Tbsp olive oil instead of butter and 8 Tbsp nutritional yeast instead of parmesan, or vegan parmesan - you will likely need more salt in the mash if using nutritional yeast.

Nutrition per serving(see disclaimer)

It is, however, a bit of a challenge to weave protein into a vegetarian spread - but I am here for it and very, very pleased with the results. So this month, you get a selection of recipes that work beautifully together, but can added individually to your table just as well.

A Pumpkin, Carrot & Ginger Soup that wakes everyone’s appetite without weighing them down. A Brussels Sprouts Chaat that’s bright, crunchy, and full of unexpected pops of flavor — chutneys, pomegranate, and addictive masala pecans. And the star of the show: the Tempeh Samosa Shepherd’s Pie, where the protein-rich tempeh base and spiced samosa-style mash come together in a dish that’s both comforting and exciting.

Whether your table is fully vegetarian or you’re just looking to round out a meat-heavy spread with something that feels fresh, these dishes bring balance, warmth, and vibrance - and leaves your guests feeling fabulous later, too.

For those who are new around here, Weeknight Simple is my monthly recipe club where you get:

• 3 protein-rich dinner recipes, like the ones in this newsletter

• A bonus recipe every month, could be breakfast, dessert, an exclusive from a new cookbook, etc.

• A comprehensive shopping list, organized by supermarket aisle, plus meal planning tips

• Access to the full recipe index, with dozens of recipes and counting

• Seasonal subscriber-only perks such as free workshops and giveaways

  Subscribe now

If you wish to stay a free subscriber, you get to vote on which recipe will be featured in next week’s free newsletter—so don’t miss the poll at the bottom.

And now, here’s what’s on the menu this month.

Pumpkin, Carrot & Ginger Soup w/Ezekiel Croutons

This soup is everything I want at the start of a Thanksgiving meal: simple, warming, and made with ingredients that feel close to the season. Pumpkin puree and carrots make a grounding, comforting base, and the fresh ginger adds just enough heat to wake up the palate without overwhelming it. It’s light, but it still feels satisfying — the kind of starter that gets everyone ready for what’s coming next.

A drizzle of good olive oil and a scatter of crisp, toasty croutons — made from hearty Ezekiel bread or a slice of sourdough if that’s what you have — turn it into something you’ll want to linger over. It’s easy to prep ahead, easy to reheat, and exactly the kind of calm, reliable recipe you want in your back pocket during a busy holiday week.

Brussels Sprouts Chaat w/Masala Pecans

A fresh, festive take on good old Brussels sprouts: familiar enough to fit into any Thanksgiving spread, but unexpected enough to wake everything up. Perfectly tender and charred, then layered with chickpeas, Greek yogurt, tangy chutneys, and a handful of pomegranate seeds for sweetness and color. It’s bright, punchy, and a welcome contrast to the heavier dishes on the table.

But the real hook here is the masala pecans — crunchy, lightly spiced, and completely addictive. They take just a few minutes in the oven or air-fryer and bring the whole dish together. Yes, there are a few different pieces to the puzzle but they are all easy and work their magic together.

Tempeh Samosa Shepherd’s Pie

This is the showstopper — the one that earns a spot in the middle of the table and makes even the carnivores pause and say, “Wait… what is that?” Tempeh, my new favorite ingredient, forms the hearty, flavorful, protein-rich base of this shepherd’s pie.

But the real magic is the topping. Instead of plain mashed potatoes, you get a mash inspired by the inside of a samosa: warm spices, a little heat, and that addictive flavor you can’t quite pin down but immediately want more of. It’s cozy, vibrant, and far from the usual beige holiday fare. A complete meal in one dish — balanced, satisfying, and absolutely unforgettable. And the best part? It can be made ahead, because it’s actually easier to slice and serve the next day.

If you prefer to stay a free subscriber, please take the poll below to choose which recipe you want the most. The winning recipe will be sent out in my free newsletter next week.

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PS: A reminder that The Vegetarian Reset Lab opens for early enrollment in less than 2 weeks, with a fabulous Black Friday bonus. Learn more & get on the waitlist here.

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What I love most about Ayurveda is how personal it is. It doesn’t hand you one-size-fits-all rules—it meets you exactly where you are, at a particular moment in time. I’ve been learning about foods that bring balance to different body types, how to make proteins more digestible, and how much digestion itself shapes how we feel. It’s been fascinating to connect these ancient ideas with the science-based approach I already teach, and I’m excited to start bringing some of these principles into my recipes and The Vegetarian Reset Lab.

For those of you who are new here, The Vegetarian Reset Lab is my step-by-step system to help you build a high-protein, low-carb vegetarian lifestyle that feels easy, satisfying, and full of flavor.

1. Build a better breakfast - Start the day with balanced, protein-forward meals that keep your energy steady and cravings away — think chia puddings, smoothies, and savory plates that actually fill you up.

2. Power up lunch and dinner Learn how to layer vegetarian proteins & boost your veggie intake, making the exact same meal that you would eat now, more satisfying!

3. Reduce carbs (while staying full) - Discover easy swaps and strategies that naturally lower carbs while keeping meals satisfying — no extremes, just smart adjustments that work for real life.

4. Make it sustainable - Turn what you’ve learned into habits. With tools for meal planning, batching, and flavor-building, you’ll walk away with a system you can maintain long after the course ends.

If you’ve been thinking about joining the Lab, the January 2026 waitlist is now open. Each time I run it, I hear from vegetarians who thought they just weren’t “built” for a higher-protein, lower-carb way of eating — until they realized it is possible, and delicious. One recent student put it beautifully:

“I always assumed my body simply couldn’t thrive on a vegetarian diet — low protein, too many carbs, spikes in blood sugar. The Lab completely changed that. The meal plans, the templates, the protein layering — it made everything click. My glucose is steady, the food is delicious, and it finally feels sustainable - a a “game-changer” for managing blood sugar and energy during perimenopause.

That’s exactly what The Lab is about: giving you the tools, structure, and confidence to eat in a way that truly supports your body — wherever you are in your journey.

The next cohort opens in January 2026 — and the waitlist is now open.
I’ll also be offering a special Thanksgiving bonus for early birds. Details soon!

Join the waitlist

Steal my seasonal shopping list

Three things I’m cooking this month

(Note: In most cases, photos are snapshots of the respective websites and link to them directly where applicable)

• Wild Rice, Parsnip and Smothered Cabbage Soup from by

I love the layers in this soup—the wild rice brings that nutty, chewy texture, parsnips add sweet-earthy depth, and smothered cabbage gives a cozy, warming feel (perfect for crisp November evenings).

• Butternut Squash Gnocchi from Susanality by

  

I agree with Susan that gnocchi are actually quite easy to make, and this butternut squash version brings all the fall feels! I might add in tofu cubes sautéed in sage-butter for more protein.

• Vegetarian Skillet Chili by Melissa Clark for NYT Cooking (gift link)

  

  One pot, comforting and made with pantry essentials. Melissa Clark does it again!

• PS: If you missed my Oats, Peas and Paneer Poha last month, try it for a quick one-pan weeknight dinner or cozy breakfast.

I’ll see you next week with a Thanksgiving special edition of Weeknight Simple, xoxo