What are cockles? Can anything really warm our hearts? Are we talking about a bunch of steamed mollusks and a sappy love story? February is just about out the door, making way for the lion and the lambs of March but I'm still thinking about our hearts ... after all, it is American Heart Month, according to the Centers for Disease Control and Prevention. As this month has drawn to a close, I thought we should take a look at some heart-healthy behaviors and sample a heart-warming, mouth-watering recipe.

While the origins of the “cockles” expression are still obscure, we do know the origins of cardiovascular disease, or CVD* and how to prevent it. Diet and lifestyle factors are responsible for most cases of this killer and actually in many instances, changing from unhealthy to healthy habits can improve or reverse many symptoms. Along with smoking cessation and regular exercise, what you put on your plate and into your mouth count.

Contributing risk factors of cardiovascular disease include diet, hypertension, diabetes, high cholesterol, obesity, tobacco use and physical activity, all of which are positively improved by healthy lifestyle choices.

There is nothing so warming as a steaming bowl of your favorite grain or pseudo-grain (such as quinoa and millet) topped with steamed greens and veggies and ginger or a chili-spiked sauce. In today's post we will explore two options for Vegan Bowls, which will have you radiating from your cockles to your toes! Bowls are a staple for most vegans and vegetarians and there are endless combinations, so feel free to use these as a template.

There is really no recipe other than using grains or fiber-rich noodles, such as soba noodles made from buckwheat, tons of steamed or roasted veggies along with some beans or tofu for extra protein. Then sauce your bowl with anything from store-bought hummus to variations like the miso or the cashew-tahini sauces featured below. Chili sauces and/or ginger will help with warmth. A spicy peanut sauce would work well too. (Remember to be careful of the sodium content of bottled Asian sauces).

Quinoa Bowl with Lemon-Cashew Sauce
Makes 3 – 4 servings, depending on your appetite

Ingredients:
1 (14 ounce) package Tofu, drained and water pressed out  (or use local Heiwa tofu)
1 cup uncooked (or 2 cups cooked) Red (or any color) Quinoa
3 cups mixture of your favorite fresh veggies, such as Sweet Potatoes, Parsnips, Carrots, Hard Squash, etc. diced or cut on the bias, in similar sizes.
1-2 cups, choice of fresh greens such as Kale, Collards, Cabbage, Brussels Sprouts, etc.
Hummus
Low sodium Tamari or Braggs Aminos, if desired

• Steam prepared fresh veggies in a bamboo or other steamer. Be sure to cut veggies similar in size and steam according to density, i.e. sweet potatoes, carrots, parsnips, longest; greens, shortest.

• Meanwhile, cook the quinoa according to directions while the steaming is going on. (takes about 15 minutes).

• Dice the prepared tofu into eight slices, then cut each slice into four cubes (or cube however you like) and sauté in a non-stick pan using some pan spray if needed. Turn and cook until browned on both sides. Spritz with Braggs Aminos or low sodium tamari if desired.

• Assemble the Bowl: Quinoa on the bottom, steamed veggies and greens atop, the tofu and top with sauce (recipe below)

Sauce:
1/2 cup Raw Cashews, soaked for a few hours, then drained and rinsed
1 tsp. minced Fresh Ginger
1 clove minced Garlic
1/3 cup Nutritional Yeast
1 Tbs. Tahini
Handful of chopped fresh Cilantro
2 Tbs. fresh squeezed Lemon Juice
1/2-1/2 cup water or vegetable broth
1/2 tsp. Sea Salt or Tamari

• Whirl the sauce ingredients in a high speed blender until smooth, adding the liquids slowly until desired smooth consistency.

Soba Noodle Bowl
(Recipe for Soba Noodle Bowl modified from an original on Post Punk Kitchen)

Ingredients:
8 ounces Buckwheat Soba Noodles (GF if 100% buckwheat)
1-1/2 cups cooked Chickpeas (1 can, rinsed and drained)
1 medium Cauliflower, cut into large florets OR a combination 1/2 broccoli and 1/2 cauliflower, cut into large florets
1/4 tsp. Salt
Several dashes fresh Black Pepper

• While the water for the soba is boiling, preheat the oven to 425 F. When the water boils, prepare soba according to package directions. Once cooked, drain and set aside, rinsing with cold water to prevent sticking.

• Line a large rimmed baking sheet with parchment paper and spray with cooking spray. Toss the cauliflower (and broccoli if used) with salt and pepper and roast in the oven for about 20 minutes, flipping once, until aromatic and nicely toasted.

• Assemble the bowl: Divide soba noodles into big bowls. Top with chickpeas, roasted veggies and plenty of sauce (see recipe below). Garnish with herbs and serve.

Sauce:
1/4 cup Mellow White Miso
1/4 cup Tahini
1 clove Garlic, minced or pressed
1–2 tsp. minced Fresh Ginger or Red Pepper Flakes, to taste
1/2-3/4 cup Water
Optional: Fresh herbs (Dill, Cilantro and Parsley are all good choices) for garnish

• Place all ingredients in a blender, but start with 1/2 cup water, and then add another 1/4 to thin, if desired.

MiMi McGee resides in Appleton with her husband, David, and doodle dog, Rosie. She is a private chef, health coach and plant-based nutrition specialist. MiMi is a member of Chefs Move to Schools and the American Association of Drugless Practitioners, and is certified as a Food for Life cooking and nutrition instructor through the Physician's Committee for Responsible Medicine, as well as Weight Management Leadership from The Cooper Institute. Reach Mimi at mcgee.mimi@gmail.com, mimicgee.com and leafycafe.com.

More from MiMi McGee’s Leafy Cafe Blog column series:

• Tofu and tempeh and beans...oh my!
• When the pomegranate met the Brussels sprout
• Dishing up gratitude with a side of spice