Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Weekdays vs Special Occasions

If you’re tuning in from Substack, be sure to check out today’s poll.

1. There are some foods I don’t consider for daily consumption because I like the idea of having them exclusively for special occasions. I think it makes the occasion more special, and it keeps me from getting bored with something I like. For instance, I really like baked beans, but real baked beans made from scratch take time and effort. It’s not something I even consider or miss during daily consumption because I’m content to wait for the next special occasion to have them, such as celebratory cook out.

2. There are times though, that it’s tough waiting for the next special occasion to have something I always seem to be craving. That’s why I started making quick and healthier versions of some of my favorite treats to get me by. When the time permits and the family is gathering, vanilla pudding from scratch is the perfect parfait filling for the vital piece to Southern Banana Pudding. Still, I know that overindulging may cause to me to get bored after a while and have to deal with health issues. So, a quicker healthier version of pudding, which is in no way meant to be a replacement, is the better option. I address my sweet tooth and still look forward to the real deal later on.

3. Sometimes creating quick versions of more complex recipes has draw backs. For instance, sometimes you use problematic ingredients to cut corners. In my pudding recipe, I use tofu knowing that I’m not sensitive to it. However, I have loved ones who are. For them, I’d have to make it the more traditional way, which of course tastes better, but also takes more time. You just have to weigh the pros and cons to see which recipe to try.

Now, it’s time to talk about how I make a Quick Pudding.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

A printable version of this recipe is also available.

Step-by-step instructions

1. For banana pudding, start with 2 very ripe bananas, added to a food processor.

2. Add half a container of silken tofu.

3. Add two teaspoons of vanilla extract and a pinch of salt; it’s a must.

4. Optionally, add 2 tablespoons of an additional sweetener. I’m currently testing Allulose.

5. Blend well, scraping down the sides as needed. Store in jars and refrigerate at least an hour before consuming.

6. Repeat step 2-5, adding a ¼ cup of carob powder. *Note, if using coco powder, more sweetener may be needed as carob is naturally sweet but coco is not. This is for your 2^nd flavor.

Question: Do you prefer pudding or Jello? I’d love to know. I’m a pudding girl, but I do sometimes crave Jello in the summer. Guess I’ll testing a recipe for that soon.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

If you’d like to pick my brain about how to create you-specific Knauthentic recipes, consider signing up for a Knauthentic Consultation today.

Until next time, stay safe, eat well, and be blessed. See you next month.

Credits

Knauthentic Season 1, Episode 31.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Weekdays vs Special Occasions, Pudding vs Jello, Testing Allulose

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

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Topic of the day: Brand Updates

No poll today.

1. I want to start off by reminding everyone that starting in July, I’ll be moving to 1 post a month schedule. I’m currently in the process of updating my previous posts with printing recipe links. I have no desire to dump a bunch of posts on my subscribers so I’m releasing the updates weekly.

2. I’m sure I’ve mentioned before that I’ve been working on a memoir of my health and food journey. I have a detailed plan to publish and market it on my own, but first I thought I’d take a shot of submitting it to a publisher. 15+ years of fiction has not prepared me for pitching or querying a nonfiction piece and I only recently learned that I may need to submit a proposal so I’m going to be busy with all of that for a while.

3. I’ve been treading lightly with the use of my Knauthentic brand, but I’ve recently learned that all my paperwork has been approved and I’m very close to securing my trademark for the next 10 years. With that, I’ve publicly launched my Knauthentic Consultation services. They been around privately. It’s just something I’m putting out there in case someone thinks I might be able to help them. It’s not currently my major focus, but who knows what the future holds.

No recipe today, but I did post a video making a cup of Earl Grey.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Question: What are your thought on Knauthentic Consultations & the branding process? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

If you’d like to pick my brain about how to create you-specific Knauthentic recipes, consider signing up for a Knauthentic Consultation today.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 30.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Brand Updates, Knauthentic Consultations, and Writing a Memoir

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: building a balanced breakfast

If you’re tuning in from Substack, be sure to check out today’s poll.

1. It may seem like I spend a lot of time talk about breakfast on this program. The reality is that I do. For me, breakfast really is the most important meal of the day. My breakfast will literally determine if I will have a good day or struggle a bit that day. Today, we’ll be completing our series on lentil pancakes but first let’s talk about balance.

2. Near the end of this program I’ll explain how I prepare my lentil pancakes. Last week I mentioned a few macros as we prepared the batter together, but what really matters are the servings. I’ve determined that two of these pancakes comes to about 14-16 grams of protein with a variety of nutrients and fiber to balance out the carbs that dominate this dish. So remember, if you are super carb sensitive you may want to skip this recipe or only eat one at a time with an alternative sweetener.

3. Now that we understand what we’re getting from these lentil pancakes, it’s important for me to stress that I do not eat these on their own. One their own, these are not a suitable breakfast for me. That means, I need to add about 16-20 grams of protein and other nutrients to make this a real balanced breakfast. For me that means two eggs, or two homemade sausages, or two strips of tofu bacon (unless it’s the weekend and I get real bacon as a treat). That also means that I can mix and match these items as I see fit. Two eggs is 12-14 grams of protein depending on their size and the same goes for the sausage and bacon. I also like to add heart health nut and or seeds as a garnish to round out the needed protein and nutrients.

Now, it’s time to talk about how I cook a lentil pancake.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Start with a nonstick pan on medium to medium-low heat (depending on how fast you want them to cook and how much attention to want to give to them as they cook.) A light spray of oil is recommend, but can be omitted.

2. If desired, add water to thin out your batter before pouring. Thin pancake are flexible and thinker pancakes puff up

3. Look for bubbles and giggling. Once the pancake can swirl around the pan, it is ready to flip.

4. It only need a few seconds, up to 1 minute to cook on the second side before it ready.

5. Consider reducing the heat to medium or low-medium for the second pancake and repeat the steps.

6. Stack cooked cakes on a plate ant top with 2 tsps. or more of your preferred liquid sweetener. I used honey this time.

Question: Do you prefer a sweet or savory breakfast? I’d love to know. I enjoy variety and try to have a balance of both. This is just one of my sweet options.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Starting next month, this podcast will transition to a once monthly posting as I undergo health treatment. I appreciate your understanding.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 29.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Sweet vs Savory Breakfast, Lentil Pancakes, Building a Balanced Breakfast

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Storing For Meal Prep

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Today we’ll be expanding on a recipe we started last week, but before we do that I want to talk more about meal prep and storage. For me, meal prep used to mean packing a lunch, so I didn’t spent unnecessary money on a work day. This is no longer the case. Meal prep is now part of my day to day. All my meals, to some degree, have to be prepped ahead of time since I can’t use as many prepacked items as I’d like. While I do still pack a lunch for economic reasons, my meal prep goes far beyond that.

2. Another misconception I used to have about meal prep is that it was something you did if you had a bunch of people to feed or if you had kids. We’ll, I don’t have kids and I do some amount of meal prep every day. That means that I may spend time prepping a meal component that I don’t actually plan to eat anything soon, but I’m storing it away for when I need it. Storing food is a big deal in my house and we’re still trying figure it all out.

3. The recipe we’ll be building on today, is something I store in jars and place in my refrigerator to use throughout the week. With it being just me and my husband in the house, I never though a lack refrigerator space would be an issue. If I could simply by the items I need from the store and stock my fridge with them our space issue wouldn’t exist. Our problem lies in the fact that it’s a waste of money to make single use recipes for thing that are eaten daily. That means I can’t afford to make one jar of pancake mix, one jar of barbeque sauce, and one jar of marinara. I must batch cook several at one and then find the space to store it all in my freezer and fridge.

Now, it’s time to talk about how I mix lentil pancake batter.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Drain soaked lentils of the overnight water. Then pour hot water over them to soak for 5 minutes. If using mung beans, skip this step. (1 cup lentil is about 30 g protein.)

2. Place 4-5 dates in your blender with 3 tbsp of hemp hearts (10 g protein).

3. Add one cup of milk. I used pea milk so depending on what you use you’ll add 7-10 g of protein with that.

4. Add one cup of water, along with 1 tsp/tbsp vanilla extract and your preferred spices. I used an apple pie blend.

5. Drain lentils of hot water and add to blender. Pusle a few times to breakdown the ingredients before switching to grind or liquify setting.

6. Store in refrigerator safe containers. Can be use right away, but best if set over night.

Question: What’s more congested, your freezer or fridge? I’d love to know. I never seem to have enough space in either.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 28.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: freezer and fridge storage, meal prep, batch cooking, lentil pancake batter

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: The Intricacies of Meal Prep

If you’re tuning in from Substack, be sure to check out today’s poll.

1. One of the things I’ve made a priority when I meal prep, is to find ways to incorporate more beans and lentils into my diet. Since bean are the base of my non-dairy cheese recipes, I’ve had to get just as creative including lentils into my daily consumption. The question is why? The answer is health. Beans and, especially, lentils are great for your gut microbiome because they are great sources of fiber and other nutrients and a decent source of plant-based protein. What that means for me, is meal prep is more than saying I need to get stuff to make tacos this week, it means determining what ingredients to emphasize and how to execute them in ways that feel easy and are tasty.

2. Other than adding beans and lentils to soups and salads, it’s important for me to find alternatives to things I know I wouldn’t be able to eat otherwise; but let me explain. There’s nothing keeping me from eating a more traditional pancake as a treat once or twice a month. With that said, there are several reasons why I can’t eat a traditional pancake daily. Traditional pancakes contain to many carbs that aren’t balanced with fiber, there’s barely any protein, and there’s the addition of gluten. Between health concerns of blood pressure, blood sugar, digestive challenges, and lack of energy, pancakes just aren’t alignment with what my body needs daily. But, what if I ate a pancake made of lentils?

3. So, today I’m sharing part one of breaking down the meal prep that goes into preparing lentil pancakes. That means this will be the ongoing topic this podcast for the next three episodes. Today we start with properly soaking the lentils.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Start with organic when possible and use red lentils (or sub mung beans). Do not try to use green or brown lentils.

2. Sort your lentils to remove any oddly colored or misshapen one and then rinse with filtered water. (You can use tap if you trust your local water).

3. Rinsing means, submerge lentils in water, agitate, then drain away. Repeat until the water is no longer cloudy, 3-4 times.

4. Lastly, cover the lentils with double the amount of water to lentils, or more and add half a teaspoon of baking soda. Cover and refrigerate a minimum of 8 hours (up to 24). If using mun beans, the minimum should be fine.

Next week, part 2 will cover making the pancake mixture.

Question: Are lentils part of your regular diet? I’d love to know. In addition to making lentil pancakes, I use lentils in soups and salads. I’d love to know how you use lentils.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 27.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: The Intricacies of Meal Prep, Lentils vs Mung Beans, Pancake Alternative

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: the benefits of fermented foods.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. For someone with so many food restrictions, I have to put a lot of thought into the nutritional density of every meal I consume. It’s one thing to constantly worry about what I can’t eat and another to consider what I can. When it comes to what I can eat, I’m also hoping to include foods that benefit my body in some way to help compensate for other area where I may be lacking.

I am not new to the concept of eating fermented food, but I never made them a priority until I started this new food journey. As will all aspects of my diet, I can’t consume just any ferments, I have to stick to the safe ones. For instance, I used to adore Kimchi and will often recommend it to others, but due to its knight shade ingredients, I can no longer indulge. Still, I can’t ignore the benefits and continue to find ways to include ferments when possible. In case you don’t know, fermented food are great for your gut health and can serve as prebiotics (fertilizer for good bacteria) and probiotic (the good bacteria you want), which support the production of postbiotics (bacteria waste that helps all other waste leave your body).

2. So, the question remains, what ferments can I consume. Yogurt used to be one of my go-to’s, but with now not being able to consume dairy, finding a nondairy yogurt that isn’t packed with additives is a challenge, but sometimes I do manage it. I’ll include Kombucha in my diet from time to time, but being caffeine sensitive, it’s not something I can have every day, even though I always water it down. Salt fermented foods (or pickles) are easy to come by, but again I have to look out for additives and must watch my sodium levels, so I can’t indulge too much. It does help that I’m able to make my own pickles, and I loved that you can pickle almost anything.

3. This brings me to main source of my ferments, soy. Because I know so many people who are soy sensitive, I make an effort not to have too much of it. With me making most of my food from scratch, I’ve eliminated a large quantity of soy that most consumer are getting in the form of those additives and fillers. I also make simple substitutions like Pea or Almond milk instead of soy milk, when available. I also use Coconut aminos instead of soy sauce. But, as long as I can, I will keep miso (whether white, red, or even the rarer yellow) on hand for soups and sauces. In order to reap the benefits of these ferments, it’s important to only add it in towards the end of the cooking process, so the heat doesn’t kill it.

Now, it’s time to talk about how I make Udon Miso Soup.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Bring 2-4 cups of water to a boil. I just set up my tea kettle.

2. Prepare your precooked protein. I used marinated tofu this time.

3. Add in additional nutrients or veggies. I used a tsp of Wakame (it does expand quite a bit).

4. Add in any seasonings you prefer. I added coriander, ground ginger, and black pepper.

5. Prepare the soup mix. I used 1 tsp of coconut aminos (you could use soy sauce or tamari). I then added 1 tsp of sesame oil and 1 tsp of red miso paste (you could sub with white or yellow). Go ahead and start to mix it to help is blend in better later.

6. Add the precooked Udon to the bowl and pour the boiling water over it. Let the noodles soften for 3-4 minutes.

7. Then add the soup mixture through a sieve to reduce clumping.

8. Garnish with furikake and enjoy.

Question: Do you prefer red miso or white miso? I’d love to know. I enjoy both along with all their gut health benefits.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 26.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Fermented foods, Gut health, Red and White Misco, Udon Miso Soup

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Today, I’m just sharing a recipe and since it’s a quick meal, there’s nothing authentic about it. It’s a healthier alternative that suits my needs. It’s a recipe short we can watch together.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 25.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: A recipe short, Egg Fried Rice

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

Share

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: a life without preservatives.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Not sure if you are aware of this, but if you live in the U.S. it’s hard to thrive without preservatives. Before I go any further, I want to be clear and state that my diet is not completely devoid of preservatives, but I do have to make an effort to reduce or eliminate them I can. Still, there are times when a few preservatives isn’t a bad thing. Like it or not, I’ve been recruited to the whole food community, though I admit that I’m not a full fledge member just yet.

2. I recently enjoyed a meal with a storebought sausage and didn’t get sick. I know, that doesn’t seem too odd, unless you consider that the last time, I ate a storebought sausage got sick for two days. When I can find a storebought sausage without nitrate or problematic ingredients in it, I stock up and freeze it. Outside of that, I’ve gotten into the practice of making my own sausage. I currently make a chicken, turkey and pork, and a turkey and beef blend. The chicken sausage is sweet, the turkey and beef blend is mild, and the turkey or pork blend is spicy. I am currently working a spicy blend without pork since I’m reducing my overall fat and pork intake.

3. There are a few other things I’m make from scratch to support my budget and increase flavor that just happen to also be healthier, such as dried beans from scratch. Because I’m making all these whole foods from scratch and not using chemicals preserves, I’ve been freezing things to give them a longer shelf life. When applicable, I do use natural preservative such as vinegar and salt, but I can’t use a lot of those because I have to be weary of hypertension and my acid sensitivity. The amount of salt and or vinegar usually needed to properly preserve something, is more than I can handle, so freezer space has become a hot commodity in my home.

Now, it’s time to talk about how I make a Chicken Sausage & Black Bean Omelet.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Slice homemade chicken sausage, beat two eggs, and gather other ingredients.

2. Lightly oil a pan and brown the sausage to your liking. Then set aside.

3. Add precooked and seasoned black beans to the pan and pour over beaten eggs.

4. Add cheese to the egg, I use a homemade non-dairy sauce.

5. Fold the eggs once set and plate next to the sausage.

6. I served this with my Chutney Verde and a side of Honey Dew Melon, you could use salas or some other embellishment.

Question: Have you ever cooked dry beans from scratch? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 24.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Dried Beans, Homemade Sausage, No nitrates or preservatives

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Topic of the day: addressing comments.

There’s no poll today.

1. I’ll be try to keep this brief as I prepare to attend the RavenCon in Richmond, VA this weekend. In case you didn’t know, aside from chronicling my food journey here on Knauthentic, I’ve been writing fiction for years and will be celebrating that at RavenCon this weekend. For now, let’s talk about comments. I don’t think I get enough of them, but that’s simply because I always want feedback to help improve the work I’m putting out. With that said, I grateful for the comments I have received. So far, received comments Substack and a few on the video content that accompany these podcasts. I feel like I’m a clear and effective communicator, but I can also understand some confusion for those who only watch the videos and don’t listen to or watch the podcasts.

2. One commentor asked why I was heating my tea up in the microwave. I thought I had been clear when showing on screen that I was heating water in a kettle, pouring it into a mug, and then allowing it to steep in the microwave (without turning it on) while I addressed other tasks. So, for clarity. I do not make a habit of heating my tea in the microwave. It is something I’ve done before, but not in any of my videos.

Another commentor asked why I was putting vegan cheese on an omelet. They followed up by asking, “are you allergic to dairy?” I feel like that person answered this question for themselves, but to clarify there are many reasons why someone might consume vegan cheese. If you happen to be allergic to the word “vegan”, stick to thinking of it as non-dairy cheese. Some people are allergic to dairy but still want to enjoy cheese. Some people can’t handle the cholesterol levels in dairy cheese, some people experience inflammation when eating dairy, and some have overactive mucus glands that make it difficult for them to breath when eating dairy.

3. Now, please correct me if I’m wrong, since that seems to be what many people like to do with their comments (educate us content creators), but I don’t ever remember telling other people that they should eat vegan or nondairy cheese because I do. So, what was the point of the comment? Maybe it really was just a matter of seeking clarification and I’m being a bit sensitive. In any case, I hope I get more comments, whether like these or something more encouraging. It means I’ve put something out there that someone else is watching, and that’s all I can really ask for. So, please continue leaving me comments.

I did post a recipe short today for a Toasted Breakfast Wrap but you’ll have to visit my Knauthentic YouTube channel if you want to see it.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 23.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: addressing comments

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

Share

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: A method for making salads.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Last week I was out addressing my ongoing health issues and I’m so happy to be back this week. Before taking some time off, I started talking about my love-hate relationship with salads. I also shared a recipe for my Mint Vinaigrette. I’ll be using that in today’s recipe but first let’s go deeper into the notion of enjoying salads.

2. There are people who are perfectly content to eat leafy greens without any dressing. Many people who are on a raw diet find delight in finding new combinations and arrangements of raw vegetables to eat with or without a dressing. That’s just not me, but it’s all good. The first time I met someone who ate, what I considered a ‘salad’ without putting a dressing on it or an animal-based protein, I stared at them like an alien. I’m so blessed that they didn’t take offense and explained that it’s a cultural and lifestyle preference. That was eye-opening for me.

3. Fast forward to now, and while salads are still not my go-to, I’ve already admitted that I do look forward to Spring as my salad season. With that said, I see the benefits, both nutritionally and economically, to eat salads throughout the year, not just during Spring. So, I’ve developed a method that guarantees I’ll enjoy it. I don’t believe I came up with this all on my own, but I’ve catered it to my specific tastes. This method works for me, but it may not work for you. Don’t be afraid to develop your own method if you need to. For now, I’m happy to eat, what I call, nourish salads on a regular basis.

Now, it’s time to talk about how I make a Nourish Salad.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Start with 1 ½ to 2 cups of a chopped lettuce or greens mixture of your choosing, for a low calory base and a boost of nutrients. I used Romaine mixed with cilantro.

2. Add your choice of ¼ cup of beans or lentils to promote satiety. I used pre-homecooked chickpea pasta.

3. Add 1-2 servings of fruit (¼ cup or less) or a preferred source of fiber. I used two Medjool dates for a pop of sweetness to contrast the savory ingredients I add next.

4. Add your preferred protein. This time I used a cup of chopped store-bought rotisserie chicken. Home baked is my preference but sometimes it’s good to take advantage of time savers.

5. Add in textural contrast to compliment the soft beans, fruit, and protein. I used ¼ cup chopped raw walnuts for their slight bitterness, crunch, and cholesterol benefits.

6. Add your dressing of choice. If packing for later consumption, place it in a separate container. I use my herb-heavy mint vinaigrette.

Question: Do you like the contrast of sweet and savory? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 22.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Sweet and Savory Flavors, Salad Methodology, Nourish Salads

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: My love-hate relationship with salads.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Stereotypically speaking, as a girl, I think I’m supposed to like salads, but they are not my favorite. To me that’s crazy because I love vegetables, I just don’t always want to eat them raw. Still there are times of the year when I actually want to eat salads. For me, that starts in the spring.

2. One of the main reasons why I think salads aren’t really my thing is that they always seem so boring to me. Leafy greens, a few parcels of color, and a dressing. I now have a method for making salads that I enjoy. I’m not claiming to have come up with this method. I saw it somewhere, made some adjustments, then ran with it.

3. So, if I’m going to eat and enjoy a salad, it’s going to have to be more than leafy greens a dressing. Next week, I’ll break down the method, but today I want to talk about the dressing. Of course, in my typical fashion, I can’t eat store bought salad dressings for a number of reasons. So, I’ve learned to make a variety to address all my salad needs from nutty to cheesy, creamy to vinaigrettes. One of my favorite flavors to add to salads right now, is mint.

Now, it’s time to talk about how I make a Mint Vinaigrette.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Activate 1 tsp of Hing (Asafetida) or sub in your choice of onion or garlic powder.

2. Finely chop one half a packed cup of fresh mint leaves and add to a jar.

3. Add 1 tsp dried Parsley, ½ black pepper, ½ tsp salt, 1 tsp dried Fenugreek leaves (sub will Cilantro or add more Parsley).

4. Add 1 tbsp Agave or a sweetener of your choice.

5. 4 tbsp white wine vinegar.

6. 5-6 tbsp oil (I used avocado), then shake well.

7. Serve with your favorite salad or wrap.

Question: Is Spring salad season for you? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 21.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Salad Season, Mint Vinaigrette,

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: A Minor Food Indulgence.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Since I spent so much time talking about AWP. I thought, we’d take a break and just talk about food.

2. I missed being able to indulge a lot. But, I’m a big girl and know how to make good choices. Still, there are times when a minor indulgence isn’t the end of the world, or a major medical set back.

3. For me, that indulgence usually means sugar or carbs. Since I stopped eating refined sugar, I don’t feel so bad about treating myself from time to time. I make nice cream and cookies sweetened with bananas and dates. I make a hazelnut spread with carob instead of coco, which is naturally sweet. And sometimes, I use a more traditional ingredient instead of an alternative, as I did with todays recipe.

Now, it’s time to talk about how I make a simple plant-based egg roll.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Prepare your filling a bowl.

2. Add your protein of choice- I used marinated soy-free tofu and shredded it.

3. Add your veggies- I used a mix of purple cabbage, celery, carrot, and cilantro all shredded.

4. Season the filling to your liking- I used 1 tsp tamari, 1 tsp toasted sesame oil, ½ tsp ginger paste, and black pepper.

5. The mixture can be eaten raw but it softens and rolls better after 3-5 minutes in the microwave or steam basket.

6. While egg rolls are traditionally deep fried or pan fired, I air-fry mine, but you could also bake them.

7. Place 1-1½ tbsp of the filling in the middle of the egg roll wrapper turned to look like a diamond. Wet the edges of the wrapper with water then fold the bottom corner over the mixture before tucking in the sides and rolling upward to seal the roll.

8. Spread or spray the rolls with a neutral oil, I used Avocado, and air-fry at 400 degrees for 8-10 minutes.

Question: How do you treat yourself with food? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 20.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Food Indulgences, Treating Yourself, Simple Egg Rolls

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Are food restrictions disabilities?

If you’re tuning in from Substack, be sure to check out today’s poll.

1. So, I went to AWP for the first time. Overall, it was a wonderful social and professional experience. I learned so much and met some cool people. I’ve been to small writers conferences and large ComiCons, but this was different. I loved being around so many people who love books and writing, but I was a little out of my element. I’ve been so immersed in the genre world for long, that being in the deep end of the literary world was a little scary. Still, if I’m serious about publishing my memoir, I need to get more comfortable on the literary scene. But all that aside, there was one major downside to attending AWP.

2. One of the things that I initially thought was so impressive about the AWP conference, was how assessable it was. Aside from all the measures put in place to help guest address their physical limitations and needs, they also had measures in place to support mental and emotional needs, such as quiet spaces and adaptive equipment. In additional to all their accessibility measures, the was so much emphasis on the cultural diversity of the programming. There was something for everyone, with programming geared towards various POC cultures, various religious groups, many other marginalized communities.

The question I have about all this accessibility and diverse programming is, what were the planning on feeding all these various peoples if they didn’t want to or could eat hot dogs and pizza? While Nathan’s hot dog are Kosher, you can’t live off just hots. Plus, there was a sizable Muslim community present and no Halal food. I’ve been to small cons where they attempted to offer gluten-free and vegetarian options, but this event was mostly void of that. There was a slight attempt to address vegetarian needs, but they were so underrepresented that they sold out on the first day. I never even saw them, only heard about them. Did you see them? Please let me know. Maybe I just missed them.

3. I consider myself a realist and don’t expect to be accommodated for my extreme food restrictions but to not have nothing to work with is disheartening. Is it too much to expect there to be basic food accommodations for thousands of people, for a three-day conference. In this day and age, it’s odd to me that food isn’t taken into consideration when providing accessibility. How assessable can an event be if your there for hours at a time but can’t eat anything? At least, every time, I had to walk back to my hotel room and prepare myself a meal, I was able to use the Keurig to quickly heat up some hot water so I could have favorite tea. It was a real comfort.

Now, it’s time to talk about how I make a simple cup of Bengal Tea Plus.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Bring water to a boil.

2. Add ¼-½ tsp of ground ginger to the mug along with a single pitted date.

3. Add the tea bag and pour over the hot water.

4. Let it steep for 5 minutes.

5. Remove the tea bag and optionally add ½ tsp of a preferred sweetener, I added honey.

Question: Do you think food restrictions are a disability? I’d love to know. I never thought they were until my AWP experience. Now, I feel like I have a whole new area of advocacy to explore.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 19.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Food Restrictions vs Disabilities, Accessibility, Cultural Diversity, Bengal Tea

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: I’m going to AWP.

If you’re tuning in from Substack, be sure to check out today’s poll.

1. I’m headed to AWP this week. I’m actually there right now, so thank goodness for pre-recorded content. I’m grateful for this this opportunity to immerse in the literary community. I admit that I’m more drawn to genre fiction but have been expanding my interests for years. I have a greater appreciation for creative nonfiction and poetry than I use to and look to a chance to meet publishers and authors within the literary community.

2. I’ve discovered that the memoir I’ve written falls into the category of memoir plus. That means I’ve written something that goes beyond simply telling the story of a moment in time or that follows a theme throughout my life. There are so many facets to this popular and desirable genre. I never set out to write this genre, but my story just didn’t feel complete without it’s “plus”. In addition to telling the story of food and health journey, I’ve also shared some helpful recipes.

3. For a long time, I thought I had to choose between writing a cookbook or writing a memoir, but now I know, that I can do both at the same time. So, this week, I’m headed to AWP to represent The Muse Writers Center and take a slight side quest to meet some publishers who might be interested in my story.

That’s all for this week. I can’t wait to share another recipe with you next week.

Question: Are you familiar with the Memoir Plus genre? I’m glad I discovered it and look forward to reading more of it.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 17.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Memoir Plus, Recipes, Cookbooks

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Reminiscent Flavor

If you’re tuning in from Substack, be sure to check out today’s poll.

1. There are so many foods that miss going out to eat. Some of them I’m able to partially enjoy with modification. I used to love eating shawarma but now I can’t handle the traditional ingredients. Of course, I haven’t let that stop me from making on my version, but it’s quite time consuming. Sometimes, I’m happy to settle for a meal that is reminiscent of the more traditional flavor- something that’s more of a “that’ll do” type meal.

2. I also like to look for ways to diversify ingredients. Instead of eating staple ingredients the same ways all the time, I like switch things up. This is a great way to ensure that I’m not wasting foods and don’t get bored with what I’m eating. When I take the concept of diversifying my ingredients and pair it with the intent to create reminiscent flavor, I come up with dishes like my Mushroom and Chicken.

3. Since I try to limit my gluten and carb intake, I don’t always have bread, especially not pitas, around, but when I do, I can almost imagine eating this dish in a restaurant. Of course, there’s nothing authentic about this, but when I don’t have a lot of time and have a crazing for middle eastern flavor, my Mushroom and Chicken is the perfect, “that’ll do” meal.

Now, it’s time to talk about how I make Mushroom and Chicken.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Add ½ tsp of salt to a good nonstick pan.

2. Then add ½ to ¾ cup mushrooms and set them at medium heat.

3. While the mushrooms release their moisture, make a spice blend. There will be some left over.

a. 1 tsp ground ginger

b. 1 tsp garam masala

c. 1 tsp Chinese Five spice

d. ½ tsp Hing (or up to 1 tsp garlic powder- your preference)

4. Continue to cook mushrooms, pressing out any liquid, and browning the surface.

5. Then add ½ tbsp neutral oil (I used Avocado spray) before adding 1 tsp or desired amount of the spice blend.

6. Continue to cook mushrooms in the spices and press down until they become soft and there is little moisture remanning. 3-5 minutes.

7. Add ½ cup cooked chicken breast (shredded or chopped).

8. Mix chicken well with the spiced mushrooms.

9. Then plate with a sprinkle of black pepper and parsley.

10. Garnish with a pickle or ferment of your choice. I used my homemade Miso Dill pickles and a Tahini yogurt sauce.

Question: Do you like shawarma? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 16.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Shawarma, Ingredient Diversity, Reminiscent Flavor

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Condiments and alternative ingredients

If you’re tuning in from Substack, be sure to check out today’s poll.

1. I may have mentioned this before, but I never used to be a big condiment person. I did go through a phase of putting BBQ sauce on everything in my early 20s, and like most kids in the US I thought everything had to go well with ketchup. Outside of that, I only every used condiment if the food I was eating lacked favor. I used to eat fries without any dipping sauce, as long as they tasted good. I ate plain burgers, tacos, and hot dogs.

With that said, my life was not devoid of condiments and sauces. While I might not put salsa on a quesadilla or taco, if I was eating tortilla chips I was dipping them in salsa. I didn’t usually feel the urge to hot sauce on my chicken, but I loved putting Siracha on my eggs. And while the rest of the US was dipping carrots sticks into Ranch, I was dipping them into Tzatziki. Then at the age of 40, I found out about all my restrictions and the condiments I never craved were no longer allowed, and that’s all I wanted in the world.

2. Now, when I eat a quesadilla with plant-based cheese, I usually top it some kind of sauce, but how I got here has been quite the journey. Due to my health limitations and food restrictions, I can no longer casually consume tomato products, as well as onion, garlic, and any chilis or peppers. Fortunately, peppercorns are okay. That’s means I’ve had to get creative. I make barbeque sauce out of blueberries, a type of salsa out of strawberries, marinara out of beets, and have alternative versions of almost any sauce you can think of.

3. One thing I can say about having to get creative with the way I flavor my food, is that I’ve learned to appreciate ingredients I once took for granted. Celery isn’t actually plain, its peppery and crisp and can be quite versatile. It’s the main ingredient in my Knauthentic Chutney Verde. Carrot leaves and stems are sweet and earthy, they can be cooked or added to salad greens. Ground pistachios bring something to table that is hard to describe, but trust me, you have to try it. Use it like a spice and be better off for it. Mushrooms are an umami flavor bomb. When given a chance to shine, they take over in the best way.

Now, it’s time to talk about how I make a Mushroom Breakfast.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. We’re making an omelet, so beat 1 to 2 eggs in a bowl.

2. Put a good nonstick skilled on medium heat and add ½ cup mushrooms of choice or a medley.

3. While the mushroom cook and start to release their moisture, season the eggs to your liking, I used salt, pepper, and turmeric for the bright color and anti-inflamation qualities.

4. Once the mushrooms are showing some browning, pour in the beaten eggs in a thin layer.

5. Add ¼-½ cup of cheese, I mashed in some of a homemade vegan cheese block.

6. Top the still cooking omelet with the greens of your choice, I chose broccoli sprouts.

7. Then fold the omelet into a log shape to create layers. It does not have to be pretty.

8. Top with a sauce of your choosing, such as hot sauce or salsa. I used my Knauthentic Chutney Roja.

Question: What’s your favorite omelet topping? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 15.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Condiments, Omelet toppings, Alternative Ingredients

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast.

This is all for you!

Leave a comment

Share

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Toi here, and welcome to another episode of Knauthentic.

Topic of the day: Plant-based Meals

If you’re tuning in from Substack, be sure to check out today’s poll.

1. Before I dive into the topic of the day, and in case you’re new here, I’m an omnivore. With that said, I’m not a big meat eater in comparison to most people on the SAD. For a while, in my college days, I was vegetarian, which allows for the consumption of eggs and dairy with vegetable being the bulk of your meals. Back then, it was easier to stick to the SAD but not because I missed eating meat. Today, however, I eat meat because economically it’s a better fit for me and my husband. We need adequate sources of protein to accompany my highly restricted diet, which my husband also follows at home, because we don’t have the means to maintain two different diets.

2. So, why I am talking about plant-based meals? Well, for my health and my personal preference, it’s important to consume more vegetables. At this point in my life, also for health reasons, I’m completely dairy-free, except for when I can’t stop someone from putting butter on my food at a restaurant. Sometimes they will accommodate a request to use olive oil but it’s a gamble. I still eat eggs but I’ve even started looking into ways to replace them when I want to be even more heart healthy and eliminate cholesterol. Flax eggs are my go-to for many baked treats, but they also add a good source of fiber to my gluten-free turkey meatballs. While must of the world went crazy over protein in 2025, I always knew I needed a balance between carbs, fiber, protein, and nutrients. So, while I can, and will, eat meat, I can also not eat meat and still meet all my nutritional goals while enjoying the food I eat.

3. Did you know that you don’t have to be vegan to eat tofu? Only in the US, I think, does tofu take a back seat to animal-based protein. Most places around the world recognize tofu and other beans and lentils as viable sources of protein along with the seafood and other animal-based meats they consume. They don’t choose between them but instead incorporate all of them into their diets. One of the ways I up my nutrient and veggie intake is by making plant-based substitutions where I can. I don’t need to use flax eggs in my meatballs, but I can. I don’t need to used plant-based milk in pudding mix, but I can. I don’t need to add veggie puree to my gravy, but I can. It all tastes good.

I can also simply have a plant-based meal from time to time, simply because I can. Miso soup is one of my favorite plant-based meals to have. In some restaurants the Miso Soup is served with paper thin slices of mushroom, which really serve as more of a garnish, but sometime there are tiny cubes of tofu serving the same purpose. Miso Soup isn’t usually meant to be a meal, rather a meal starter, or a comfort dish when someone is unwell. The Miso itself is fermented soy, so by itself, it already contains vital nutrients for the gut micro biome and some protein. When I make it for myself as an individual meal, I make a few adjustments far beyond what’s traditional.

Now, it’s time to talk about how I make a Quick Miso Soup.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Put water in a tea kettle or heat it in the microwave to your desired hotness.

2. In a large cup or small bowl, add ½ teaspoon of ground ginger and a ½ teaspoon of black pepper.

3. Add ½ - 1 teaspoon Wakame, or a few stirps of Nori in a pinch. The Wakame will expand, so don’t add too much.

4. Then add 1 teaspoon of soy sauce (sub tamari or coconut aminos).

5. Pour 1 cup of the hot water over the collected ingredients in your cup or bowel.

6. To add bulk to the meal, chop an 1/8-1/4 cup of mushrooms or tofu (I used fava bean tofu to reduce my soy intake).

7. Cover and let sit for 3-5 minutes before adding a teaspoon of red or white Miso paste through a mesh strainer to help it incorporate without lumping and to keep the fermentation alive.

8. Let it sit for another 1-2 minutes then it’s ready to eat.

Question: Do you prefer tofu or mushrooms in your Miso Soup? I’d love to know. I enjoy both.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 13.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Plant-based Meals, Quick Miso Soup, Mushrooms vs Tofu

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

Leave a comment

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