how to make carbs work better for you

Plus a free exclusive recipe from my cookbook Peaceful Kitchen

If you’re reading this, I’m already up in the air and heading to Chicago for a short trip. It is also why this newsletter is running a little late. Though, that will not stop me from sharing all the goods with you, and there was quite a bit to recap you on.

To anyone that may have tuned in for my live with TalkShopLive to chat about my book…THANK YOU! You can still grab signed copies of the book while they last! It was a bit stressful, I may have had a panic attack before hand, but it was fun! It’s one of those things that’s scary to do, but worth it when it comes to growing as a person. See, you can have panic attacks and growth at the same time.

On the live I shared the Pistachio Lime Corn Orzo Salad from my book and answered some of your nutrition questions. I’m sharing the salad recipe below exclusively to you guys to hopefully give you a taste of the flavors you’ll find inside Peaceful Kitchen. I’ll also answer a question I got that I wasn’t able to get to during the live. It required a little more time and attention to properly explain.

Q: Do you ever get concerned about eating too many carbs on a plant-based diet?

A: Personally, no. However, let me explain because the discourse regarding carbs has gotten a little out of hand. Regardless what the latest online guru may make you believe, our bodies need energy and a lot of that energy is easily accessible in the form of carbs. Our brains in particular run best with the inclusion of carbs, and including them in a balanced way can lead to a ton of benefits.

What often is missing with some of the messaging around carbs is nuance and the concept of balance. When it comes to carbs, some break down more quickly than others (you may know them as simple carbs or carbs without much fiber). While others take longer to digest, these are the complex carbs that tend to be higher in fiber and sometimes protein (think beans and whole grains).

Does that mean one is good and one is bad? No, and again that is due to nuance. Always aim to eat the amount and types of carbs that make you feel your best. Generally, this would be aiming for mostly complex carbs when possible as they digest slower, which means you get a slower and more steady release of glucose (energy) instead of a dramatic spike and fall in energy from more simple carbs. Take the mid-day slump as an example. By this time in the day you likely ran through your energy stores doing a lot of that brain work from early and need to replenish stores (normal). Certain foods can do a lot to keep your energy steady and longer lasting. This can look like using whole grain bread for sandwiches, opting for steel cut oats for breakfast or even adding a few spoons of your fav bean salad to your dinner plate.

You can also still enjoy simpler to digest carbs and pair them with a protein source or some healthy fats to create a more longer lasting energy source. Example, maybe you like white rice like me, pairing that with some beans, greens and avocado provides a variety of nutrients like protein and fiber that help to better stabilize your energy and reduce blood sugar spikes and energy crashes.

Summary

• Choose complex carbs when appropriate as they provide stable energy (ex: beans, whole grains). 🫘

• Pair simpler carbs with foods higher in protein and fiber to get a similar effect to the complex carbs. 🍚+🫘

• Adjust based on what makes you feel your best. Everyone is different and may feel better using more or less carbs. 🧠

I touch more on these ideas of balance plus provide examples in the cookbook.

Ginger Shallot Chopped Bean Salad

Have been finding a lot of joy prepping a bean salad each week. This week’s version included edamame and white beans tossed in a ginger shallot vinaigrette along with some extra crunchy veg. Enjoy as a main by stuffing it into a lettuce wrap with rice and avocado. Insanely delicious.

Pistachio Lime Corn Orzo Salad

I promised from my TalkShopLive event that I would share the full recipe for this salad, so here it is! This orzo salad is really special. It’s the thing I make when we want to impress at a party and it packs a lot of flavor thanks to the cumin infused charred corn and the fresh and zingy cilantro lime dressing. Bonus, it also makes for excellent meal prep!

For the Orzo Salad

• Kosher salt to taste

• 1 cup orzo

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon cumin seeds

• 1 large shallot, sliced

• 2 ears of corn, shucked and kernels removed from the cobs

• 3 garlic cloves, crushed with a garlic press

• 1/2 teaspoon ground coriander

• 2 scallions, thinly sliced

• 1, 15-ounce can cannellini beans, drained and rinsed

• ¼ cup jarred sun-dried tomatoes packed in oil, sliced

• 1/3 cup chopped pistachios or pepitas 

 For the Cilantro Lime Dressing

• 1 cup packed fresh cilantro leaves

• 1 jalapeño, seeded and roughly chopped

• 1 garlic clove, grated

• Zest and juice of 2 limes

• 1/4 cup extra-virgin olive oil

• 1 tablespoon maple syrup

• 1/2 teaspoon kosher salt

Instructions

Bring a large saucepan full of water to a boil over high heat. Salt it generously, then once back to a boil, add the orzo and cook according to package instructions until al dente, stirring occasionally to prevent the pasta from sticking to the bottom of the pan. Drain the orzo (do not rinse) and place in a large mixing bowl.

While the orzo is cooking, place a large skillet over medium-low heat and add the oil. Once the oil is hot, add the cumin seeds and toast for about 1 minute. Add the shallot with a pinch of salt and sauté until softened, about 2 minutes.

Stir in the corn, then spread the mixture out and allow to cook undisturbed for 2 to 3 minutes. Add the garlic and coriander, then continue to sauté for 2 minutes until fragrant.

Transfer the corn mixture to the bowl with the orzo and add the scallions, beans, sun-dried tomatoes, and pistachios or pepitas, if using.

Prepare the Cilantro Lime Dressing

To a small food processor cup, add the cilantro, jalapeño, garlic, lime zest and juice, oil, maple syrup, and salt, then blitz together until the ingredients are finely minced. Pour the dressing over the orzo, then toss to combine. Adjust salt to taste, then enjoy.

Nutrition Tip: This is a full meal thanks to the balance of macro nutrients in this. However, if you want this to be more protein packed, consider adding some baked tofu to the dish or swapping the orzo with a protein pasta (chickpea and lentil pasta varieties are great for this and can help make this gluten-free too). I have my favorite baked tofu recipe in the cookbook that goes great with this dish.

Thank you again for the overwhelming support with this book! Every pre-order means the world to me and helps to improve the accessibility of the book. I’m hoping to get it in the right hands to help people learn tips to balance their meals and feel satisfied with the plants on their plate. Much like my platform, if this book even helps one person feel confident in the way they eat, I will feel fulfilled.

As always, if you’re ready to be nourished with satisfying meals and all the veg, don’t forget to grab a copy and secure those freebies!

Common Questions

Q: Will *such and such* recipe be in the book?

A: Cookbooks are a labor of love and take time to produce and edit. Peaceful Kitchen took about 2 years, so newer recipes from this year for example won’t be in it. A lot of classics I use frequently in current recipes will make appearances (think marinated onions used with a lentil salad, tofu deli slices I stuffed into a wrap with plantains, a number of handheld options, and a variety of sauces because I love to keep it saucy. There is also a lot of familiar things with small twists like Moro, shaved veggie salads, smashed cucumber salads, and more. Hopefully if all goes well with this cookbook I’ll get the opportunity to do another with some of my newer favorites. So hang on tight, I have a lot of ideas ready to go for a sequel. 🌱

Q: Do the recipes have a lot of nuts in them or other allergens of concern?

A: The cookbook does feature nuts, sesame, and tofu in similar ways to my recipes on the blog. However, I do try to make an effort to provide swaps where I can and list that information with some nutrition tabs scattered throughout the book. Keep in mind not every recipe may be adaptable, so if you have severe allergies I do recommend finding a different cookbook that may work better for you. No hard feelings! ❤️

Q: Will there be nutrition information available for each recipe in the book?

A: No, but I’m working on having that information available outside of the book along with some additional info that you’ll be able to access from my website once it’s officially published.

And with that, that’s all I have for you today. Have a great rest of your weekend and more exciting things to come!

Peacefully Yours,

Catherine