Week #10: A Bittersweet Goodbye
Maia B V -
Hey Fans,
I feel such melancholy departing with you guys as we enter our last week of senior project. I’ve enjoyed every second of this experience and loved sharing my passions and learning with you. This week was super busy coming back from beach week and getting back into the swing of things, so for the last time, let’s get into it.
Last Week as well as yesterday I continued to volunteer at Miriam’s Kitchen. I did most of the prep work while serving took place which meant I was in the back preparing recipes for the next few days. I was also able to help mentor a couple people since it was their first time so I helped explain where everything was and what their jobs were which was a nice change to a more leadership role here at the kitchen. This is my last week with them and I’ll miss it but I will also continue to go back and volunteer when I can.
Besides that, I continued to complete my senior project presentation which is going to be finished today, as well as my physical cookbook! I’m doing it all by hand so it’s more on the rustic side, but there is something about a tangible homemade cookbook that makes me so excited. Speaking of projects, I also continued to update my website with my recipes. If you haven’t taken a look yet, here is the link: https://maiabergesv.wixsite.com/mysite
As for the recipes, in total throughout my time I’ve created 15, 12 larger meals and 3 smaller hors d’oeuvre from volunteer appreciation day. This week I was able to test out my last 2 recipes which are a Tuscan White Bean Soup and Spicy Tempeh Tacos (al pastor). I wanted to veer away from using the classic rice and tofu combo, which is why these 2 recipes are perfect to break it up.
Let’s quickly get into the recipes and the nutritional breakdowns!
- Tuscan White Bean Soup:
I chose this recipe to be paired with another side meal, for example a sandwich. The classic soup and sandwich combo helps supply the perfect amount of carbs and fats (sandwich) as well as the soup (vitamins and protein). Some examples of sandwiches that would be a great nutritional complement to this soup would be a pesto, tomato and mozzarella sandwich on whole wheat bread or a roasted vegetable and provolone sandwich on a baguette. Both these sandwiches have a great amount of carbohydrates, additional protein from the cheese, and vegetables/fruits that work perfectly with the protein and vitamin rich soup. Together we also have not only a nutritionally dense meal but also a high calorie count.
In terms of the soup itself, beans and legumes in general are some of the best ways to incorporate protein into a diet. In fact, Cannellini beans, the primary ingredient in Tuscan white bean soup, are an excellent source of plant-based protein and dietary fiber. A one-cup serving of cooked white beans provides approximately 17 grams of protein and 11 grams of fiber. This combination supports muscle maintenance and promotes satiety, aiding in weight management. The soup often includes vegetables like kale, carrots, and tomatoes, which contribute a range of nutrients:
- Kale: High in vitamins A, C, and K, as well as calcium and iron, supporting bone health and immune function.
- Carrots: Provide beta-carotene (a precursor to vitamin A), vitamin K, and potassium, beneficial for vision and cardiovascular health.
- Tomatoes: Contain lycopene, an antioxidant that may help reduce the risk of certain chronic diseases.
This dish, like many others, is also incredibly simple to make and besides the sandwich pairing can be prepped and made well in advance with good freezing life.
2. Spicy Tempeh Tacos (al pastor):
For the next dish, the spicy tempeh tacos, I wanted to create something fun and delicious yet different. I decided on a vegan version of the taco al pastor. Before I get into the recipe, what is taco al pastor? In the context of tacos al pastor, the term pastor translates from Spanish as “shepherd.” This nomenclature reflects the dish’s origins, which are deeply rooted in a fusion of Middle Eastern and Mexican culinary traditions. Traditional tacos al pastor are made by marinating thin slices of pork in a blend of dried chilies, spices, and achiote paste, which imparts a distinctive red hue. The marinated meat is then stacked onto a vertical spit, called a trompo, and cooked slowly, allowing the exterior to caramelize. The idea of cooking meat on a vertical spit is known as shawarma, traditionally using lamb in middle eastern cuisine. As it cooks, the meat is shaved off and typically served on corn tortillas, garnished with chopped onions, cilantro, and slices of pineapple, which add a touch of sweetness to balance the savory flavors.
Not only is this dish a staple for me when visiting my family in Mexico, but they opened up a vegan pastor restaurant so I knew I had to recreate it.
The “meat” of this dish is tempeh. Tempeh, made from fermented soybeans, is a complete protein source, providing all nine essential amino acids. A 100g serving of cooked tempeh contains approximately 19–20g of protein, supporting muscle maintenance and overall health. Tempeh also offers about 7g of fiber per 100g serving, promoting digestive health and aiding in blood sugar regulation. Tempeh also contains healthy unsaturated fats, contributing to heart health.
So we’re already on a great start with a great protein source, let’s get into the other elements.
For tortillas: Corn tortillas, particularly those made from nixtamalized corn, retain the whole grain, providing dietary fiber and essential nutrients. Additionally, often corn tortillas are made in a process called the Nixtamalization Process which is an ancient Mesoamerican process that enhances the nutritional value and culinary versatility of maize (corn). It involves cooking dried corn kernels in an alkaline solution, typically water mixed with calcium hydroxide (also known as slaked lime or “cal”), followed by soaking, rinsing, and hulling. It increases calcium content and makes niacin (vitamin B3) more bioavailable, which is crucial for energy metabolism and preventing deficiencies like pellagra.
Lastly, the topping includes cilantro, onion, lime, and pineapple to offer some additional nutrients, although not any notable amount. Like I’ve mentioned before however, the regular Miriam’s kitchen dish provides an additional vegetable side, which means this as a main dish would be well accompanied with other things like fiber and vegetables that would make a very nice well-rounded meal.
Well guys, that’s a wrap for this last week. I know this blog was a little more historical than usual but I felt I had to share it with you guys. While there are some more recipes that I created throughout this process that I didn’t share in my blogs, everything will be put in my website as well as my cookbook.
I will also end by sharing my last two chapters I’ll be sharing in the cookbook Flavor-Ama.
- The first was about creating flavors with burning, charring and smoke which I found super interesting since I didn’t know much about it. Sweet bell peppers and eggplants both take really well to superficial burning. In fact many Mexican dishes require the burning and charring of foods for things like sauces as well as main dishes like rajas en crema.
2. I also learned about the history of enzyme-rich mold and bacterial starters. These things are what create some of the most loved sauces like soy sauce and rice based vinegars. It’s so interesting how microbial breakdown can create fermentation processes and start the beginning of fundamental flavors.
Well guys, that’s a wrap for the last ever senior project blog. Thanks again for sticking with me throughout this process and enjoy your summer!
Best,
Maia 🙂 <3
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