Buttercup Squash + Creamy Black Bean Tacos

I frequently share with nutrition clients about the connection between mental and physical health, particularly between the gut and brain, but also just a reminder that it’s all connected. We’re all connected. Something that’s been labeled “all in your head” is also in your body, and vice versa.

That’s the paradigm I work out of.

In my own life, I’ve had a long journey with things in the realm of “mental health;” in the last few years mostly related to low grade anxiety that can simply be summarized as high vata dosha in Ayurveda. So I try to balance myself with daily habits that invite in slowing down (physically and as a result mentally), practices that sooth my nervous system, and a practice of breathing and meditation that’s begun to infuse into my days.

For the last few weeks, I’ve felt like I really hit a flow with presence and slowing down my brain’s looping and too-quick thoughts.

I’d cracked the code! (haha, right).

Then over the weekend, I set out on the longest run of my current marathon training cycle. As I settled into the last hour of running, when my body was tired and my pace/effort was meant to get higher, my brain kicked in.

My brain kicked in in all the ways I’ve been working to slow my thoughts down or just observe them rather than let them dictate my actions.

The run wasn’t a failure. Today, a few days beyond it, I mostly feel really good about how it went physically. But I’m disappointed with how I coped and let my mind decide to take it easier than planned in that last hour when I’d prepared for and practiced something else.

I guess that’s why we call it a practice. A running practice. A meditation practice. A breathing practice.

In fact, my last conversation with my long-time naturopath who sadly moved away was on this very topic. She told me that if I wanted to keep running marathons, I was going to have to balance the running out with yoga. And she didn’t mean the physical asasa of yoga poses–although that can be helpful too! She meant that if I was going to continue the going fast of running, I needed to balance it out with the slowing down of practicing breathing, presence, and eating slowly and mindfully, to digest food well.

It’s safe to say I’ve made progress from where I was then. But I have not cracked the code of always getting it right. Nor will I.

We’re all works in progress but as reminder to you, and to myself, we rarely make linear progress.

This recipe for creamy black bean tacos with lightly baked and seasoned winter squash, a simple sliced cabbage and creamy sauce to drizzle over the top, is one of those many-years-in-progress, mind and body are all connected recipes. It’s truly delicious for your fall and winter taco nights.

But I also wouldn’t have been eating it a couple months ago, when my gut health had temporarily returned to a compromised phase – I had to do a bit more healing and re-balancing first to return to eating a “more complicated meal.” That’s all to say, if you’re still in an iffy-digestion state, save this one for a little later. And let’s see about getting your system working optimally first.

And if you’re like me and tend toward too-fast, scattered thoughts, I encourage you to keep up the practice of breathing and returning to presence. I’ll be right there with you.

A true fall and winter favorite, these tacos have all the elements of a balanced meal with the six tastes, and are prepared in a way that makes them easier on digestion. The black beans are next level flavorful when cooked from scratch into a creamy, easier to digest consistency.
Any type of full-flavored winter squash works for this recipe. That includes basically all varieties of winter squash commonly used for eating except spaghetti squash and delicata. See what you have available from your local farmers and try a couple new varieties! I used a super tasty variety called Burgess Buttercup.
Nearly all components of this can be prepped ahead and gently reheated if you want to turn this into a weeknight meal. Additionally, I’ve shortened the preparation time with the way I slice and bake the squash.

Prep:  overnight   | Cook: 3-4 hours (for beans); 45  minutes to finish  | Serves: about 4

1 medium buttercup squash, or similar variety (butternut or any hubbard variety of squash)
Pinch of mineral salt
½ tsp. smoked paprika and/or taco seasoning (without preservatives/fillers added)

3-4 cups of red and/or green cabbage, thinly sliced
⅛ tsp. mineral salt
1-2 Tbs. lime juice

Cooked black beans, see below
Cashew crema, see below
12 small corn tortillas (6”)
Cilantro, minced

Black Beans
½ pound /  1 cup black beans, soaked overnight
¾ tsp. salt
1 ½ tsp. ground cumin
1 tsp. ground coriander
¼ tsp. ground black pepper
1 bay leaf
Water to cover by 3-4 inches

Cashew Crema
1/2 cup cashews, soaked for 4-8 hours or overnight
¼ tsp. garlic salt
1-2 tsp. freshly squeezed lime juice, to taste
a pinch of ground turmeric and dash pepper
a pinch of ground cayenne, optional
1 Tbs. nutritional yeast, optional
½ cup water or more

  1. For the Black Beans: A few hours before or in the morning, cook soaked black beans in a medium pot in the spices and water until very soft and flavorful and creamy, almost to a refried bean consistency.
    This is best done for at least 3-4 hours, adding water as needed.
  2. For the Baked Squash: Preheat the oven to 400 degrees F.
    Slice your squash in half, and remove the seeds and pith. Then rub the salt and smoked paprika and/or taco seasoning onto the flesh of the squash.
    Then place the two squash halves in a large, rimmed baking pan (like 13×9-inch), with cut side down/skin facing up. Add water to about ⅓ of the way up the side of the squash and bake until completely soft when pierced with a fork. This will take about 30-4o minutes.
    Remove from the oven and allow to cool before slicing. The water should all be absorbed and the spices infused into the flesh.
  3. For the Cashew Crema: Drain and rinse the cashews.Put all the crema ingredients, except the water, in a high-speed blender or food processor and blend, adding water a little at a time until the desired consistency is reached.
  4. While the squash is baking, prepare the sliced cabbage. If your digestion is strong, you can thinly slice and dice the cabbage, stir in the salt and lime juice, and allow to sit at room temperature for 20-30 minutes to soften.
    If digestion is compromised, gently steam the cabbage instead, just until lightly soft. Then remove to a bowl or dish, add the salt, and lime juice.
  5. Heat the tortillas over high heat, in a clean cast iron skillet.Do this by working in batches, two tortillas at a time and heat for 30-60 seconds per side of each tortilla.
  6. To serve, spoon the black beans into each taco, followed by sliced squash pieces, cabbage, a pinch of minced cilantro, and then a drizzle of crema. Enjoy!

Much of my nutrition practice is focused on individuals and athletes with digestive health issues such as leaky gut, food allergies and intolerances, chronic GI distress, malabsorption of foods and nutrients, and inflammation. If you’re tired, stressed, and not really sure what to eat to help or hurt anymore, I invite you to reach out to me for more personalized support.

Breakfast Tacos with Black Beans + Egg Scramble

A couple weeks ago, I made puff pastry, a cooking project I’ve long considered, but never before attempted. Puff pastry is so rich in butter, containing nearly more butter than anything else, that’s its the ultimate antithesis of a food you might think a nutritionist would make and eat.

It was a project well worth my time and effort. Gluten free, dairy-free (using Miyoko’s cultured ‘butter’), and more rich in refined starches than would be my norm. And it was an eight-hour kitchen project just to turn and fold and chill the dough.

The process and end result was so satisfying. I used the pastry the following day to make a spring asparagus, radish, and egg-topped tart which was super easy to finish and bake, but tasted like, well, I’d spent more than eight hours meticulously turning and folding it.

That puff pastry crunch as our teeth sank into each bite.

In the days that followed, the topic of puff pastry has come up again and again on repeat. In The Great British Baking Show, a past season I’ve been watching for the first time ever. And, multiple nights in a row, I woke up somewhere around 3am from a dream about getting my pastry baked in time, having enough room in the oven, measuring and folding my puff pastry correctly. A direct result of watching the show with apt attention for too many nights in a row.

Puff pastry again in a book I’m listening to on becoming a French chef.

And then another in a new recipe sent to my email from a baking blog I follow, but have never actually baked from.

I consider that when topics or ideas keep repeating themselves in rapid succession in my life, there’s meaning there. But what’s the meaning of puff pastry on repeat?

And what does that have to do with these breakfast tacos?

One thing I realized was just how much joy I found in the process. How little nutrition brain was involved in the making. Is the puff pastry good for me? Yes, unequivocally yes. For any creative process that brings that much joy, present moment awareness, and time just being lost in the process is certainly good for me / us.

Is it nutritionally sound? Certainly not everyday.

It’s taken me nearly 15 years and a whole lot of practice, therapeutic reprogramming, health crises, and grad school to realize that health is about a lot more than just the nutritional components of what we put into our mouth.

Does what we eat matter? Absolutely.

But what our body does with the food, what mindset or stress-state we eat it in, are we enjoying it with full attention or just half-heartedly chewing while doing something else? I’m coming to believe those matter even more. It took me something like these past 15 years to achieve puff pastry freedom from the food police in my brain, and just have joy in the process.

And that’s something to be proud of.

In an earlier article I wrote this year on Intuitive Eating and Cravings, which has quickly become a popular one, I spoke to the idea that we often need to balance our body first before we can decipher between what our body actually wants (intuition) and what our mind desires (cravings).

Was puff pastry an intuition or a craving?

For me, it was neither. It was a cooking project that I’ve long considered quite challenging, especially with gluten-free flour. That I just happened to eat. I love that there’s room for that in my current life.

One thing I’ve realized after I spent more time learning about the purpose of balancing flavors and optimizing a food’s digestibility is that when those two are done, the flavor and yum-factor is usually there by default. And in contrast, some of the recipes I see published that I might have reached for previously stand out to me as overly spiced, one-sided, leaning too heavily on one taste aspect or effect, and containing too many components that stimulate me/us on various levels. Or are just plain too difficult to digest. The more I notice it, the more I notice the effect it has on my mind and body.

As I focus on the balancing flavors in the everyday meal-after-meal routine, the intuitive of what my body needs / wants becomes infinitely more clear. And what it doesn’t want when I temporarily stray from that does too.

So that’s what these breakfast tacos are.

A colorful, flavorful, texture-rich, balanced taste, and for all that, actually-easy taco plate. They may have breakfast in their title, but I enjoy them much more as a weekend after-run brunch or weeknight meal.

Hope you enjoy! If you try them out, leave a comment and let me know how you enjoy them.

Breakfast Tacos with Black Beans and Egg Scramble

Switch up radishes for another seasonal vegetable as desired, add more of your tortillas as needed, or switch them out for rice to make more of a plate-style meal instead of tacos.
The black beans should make enough for a double batch (about 4 servings) to be used for another meal. 

Prep:  overnight   | Cook: 3-4 hours (for beans); 15-20  minutes  to finish  | Serves: about 2

1 small avocado
1 lime, zest and juice
olive oil for cooking eggs
pinch of mineral salt
2 eggs
1 tsp. olive oil
⅛ tsp. salt
½ tsp. smoked paprika
1 bunch of radishes, quartered
cooked black beans, see below
6 small  tortillas (6”)
small handful of cilantro, minced

Black Beans
1 cup dry black beans, soaked overnight
¾ tsp. mineral salt
1 ½ tsp. ground cumin
1 tsp. ground coriander
¼ tsp. ground black pepper
1 bay leaf
water to cover by 3-4 inches

  1. A few hours before or in the morning, cook black beans in a medium pot in the spices and water until very soft and flavorful. This is best done for at least 3-4 hours, adding water as needed. 
  2. To prepare breakfast tacos, peel and pit the avocado and mash in a small bowl. Zest the lime and stir in lime zest, salt, and then juice from at least half of the lime. Add more juice as needed. Set aside. 
  3. Scramble the uncooked eggs in a small bowl, add a dash of salt and pepper, and set aside. 
  4. Add the olive oil, ⅛ tsp. salt, and paprika to a sauté pan. Heat until the aroma comes up and then add in the radishes and a splash of water to cover the radishes by about a ¼. Simmer, covered, until the radishes are just soft. Transfer to a bowl, and then use the sauté pan to scramble the eggs in a little oil. 
  5. Heat the tortillas in a clean pan. 
  6. Enjoy the various elements including the seasoned black beans, eggs, sautéed radishes, mashed avocado, tortillas and cilantro, either as traditional taco toppings, or as a plate with tortillas on the side. 

Tempeh Chorizo Tacos + a Green Crema

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We have a taco restaurant in town that has the most amazing tempeh chorizo tacos. We don’t go often but when we do, I always always get them. When it comes to tacos, we make them frequently at home and I tend to be quite non-traditional in my approach. But after a few experiences with Tacovore’s tempeh chorizo, I knew I had to start experimenting with a version for home.

Admittedly, it took a few tries because I wanted to reach that complexity of flavor that those restaurant tacos have. My version is slightly different, but also so good. I’ve been sitting on this recipe for well over a year now, so lots of tacos have happened since then. That means this recipe is well tested for you all. :)

 

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Tempeh, if you’ve never had it, is traditionally made from fermenting soy beans. It comes in a big block and unlike tofu, you can see the individual beans pressed together. Consuming soy is often a contentious issue in the health community, with some people avoiding it entirely, and others eating it in everything (namely, the ‘processed-food’ vegan crowd and those that buy lots of mainstream packaged foods). Soy gets its polarity because many people have been told to avoid it for breast cancer prevention and some other estrogen disorders. While I’m not suggesting anyone defy their oncologist’s advice, traditionally prepared whole soy in foods such as tofu and especially tempeh actually has a lot of data that suggests positive health outcomes related to breast and other hormonal-linked cancers, and even more so if it’s been consumed in traditional foods since an early age. This is because soy and other legumes contain what are called phytoestrogens or plant-estrogens and they selectively bind to estrogen receptors in the body, thus potentially blocking the action of endogenous estrogen in adverse health circumstances.

The reason I particularly like tempeh, beyond its taste, is that compared to other plant-based protein sources, it is richer in protein and its fermentation process means it helps with digestive system health. For athletes that tend to avoid meat, adding tempeh to meal rotations is an excellent way to help with muscle repair, endocrine and immune health, and to keep the body functionally optimally, since protein is used throughout the body in enzymes to make metabolic reactions occur.

If one is avoiding soy for any reason, there are now non-soy tempehs available using other legumes and sometimes grains. I’ve just discovered a company locally that sells these products and I’m also aware of a great one based out of Portland, Oregon which has expanded its distribution to at least the Seattle/western Washington area. If you’re curious about tempeh but avoid soy, I encourage you to keep your eyes open to new non-soy versions in your area.

Lastly, when consuming soy in whole-food products such as tempeh, tofu, or edamame, look for non-GMO, organically grown products since there are many negative health outcomes linked to GMO soy.

 

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For this recipe, I made the tempeh chorizo, dry-roasted a little broccoli (my favorite way to delicious broccoli), and then topped them both with cabbage, cilantro, and a green cashew crema. All together–delicious! Beyond the tacos, the chorizo is also great in a big taco salad with whatever fixings you prefer, and minus the chili powder and red pepper flakes in the seasoning, it will also make a great weekend savory breakfast protein.

 

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Tempeh Chorizo, makes enough for approximately 12 small tacos
12 oz. tempeh
1 onion, diced
3 cloves garlic, minced
1 ½ tsp. chili powder
1 ½ tsp. smoked paprika
1 ½ tsp. red pepper flakes
¾ tsp. fennel seeds
½ tsp. salt
¾ tsp. ground coriander
¾ tsp. ground cumin
dash or two of ground cloves
¼ tsp. ground cinnamon
1 Tbs. white miso
1 Tbs. reduced sodium tamari
¼-1/2 cup water

  1. Steam tempeh for 5-10 minutes, cool slightly, and then chop into really fine pieces.
  2. Meanwhile, saute the onions and garlic in a small amount of coconut oil. Then add spices and cook an additional minute.
  3. Add tempeh and cook until beginning to brown.
  4. In a small cup, mash the miso in the tamari and then add ¼ cup water. Cook until nice and sizzling and the right consistency, adding more water if necessary.

 

Green Cashew Crema, makes about 1 cup
1/2 cup cashews, soaked for 4-8 hours or overnight
¼ tsp. salt
1 Tbs. nutritional yeast
1-2 tsp. freshly squeezed lemon juice, to taste
½ clove garlic
a big handful of spinach
a pinch of ground turmeric and dash pepper
ground cayenne, to taste
½ cup water or more

  1. Drain and rinse the cashews.
  2. Put all ingredients, except the water, in a high-speed blender or food processor and blend, adding water a little water at a time until the desired consistency is reached.

 

A Note:
If you’re interested in learning more about phytoestrogens and breast cancer, I encourage you to read the summary of research available on the Breast Cancer Prevention Partners website, and possibly discuss with your physician.

 

The material on this website is not to be used by any commercial or personal entity without expressed written consent of the blog author. The statements on this blog are not intended to diagnose, treat, cure or prevent any disease. Always consult your personal physician or reach out to me for specific, individualized nutritional advice.