Eat Like a Mamala is an ongoing series where we highlight the dietitians, nutritionists, functional medicine practitioners, and Mamalas who eat to heal and share how they’re doing it, with a little help from the ingredients we incorporate in our Support Snacks™, believe in, and stand by.

The Mamala mission is to serve the sisterhood by conveniently and deliciously getting in the functional whole foods our bodies actually need to heal, revive, and thrive.
More opportunities and inspiration to Nosh Well for you and your family.

15-Minute Replenish Miso-Mushroom Nori Bowl (DF, GF, one-pot)

"This mineral-rich bowl supports what’s most often depleted after giving birth—iron, magnesium, zinc, iodine, and calm. Designed to support energy, mood, and thyroid health, it’s a simple reminder that nourishment isn’t optional—it’s essential." - Casey Weiss

Serves: 2 hearty bowls (or 3 light)
Time: 15 minutes
Dietary: Dairy-free, gluten-free, one-pot

Key Nutritional Benefits

Mushrooms (shiitake/maitake): Rich in beta-glucans to support immune balance.
Spinach: Provides iron + folate to replenish energy metabolism.
Sea vegetables (nori/kelp): Deliver iodine + trace minerals for thyroid and overall vitality.
Pumpkin seeds: Offer magnesium, zinc, and plant-based protein to support recovery.

Ingredients

1 Tbsp avocado or olive oil
8–10 oz sliced shiitake or maitake mushrooms
2 cloves garlic, minced
1 tsp fresh ginger, grated (or ¼ tsp ground)
3 cups low-sodium broth (veg or chicken)
2–3 Tbsp white or yellow miso paste
1 tsp tamari or coconut aminos
1–2 tsp rice vinegar or apple cider vinegar (gentle brightness)
3–4 cups baby spinach
6–8 oz noodles of choice (soba, rice noodles) or kelp noodles for extra sea veggies
Protein add-in (optional but recommended): 7–8 oz cubed tofu or 1–1½ cups shredded rotisserie chicken
Toppings: ¼ cup roasted pumpkin seeds (pepitas), 1–2 sheets nori crumbled, sliced scallions, chili flakes (optional), lemon or lime wedge

Directions

Sauté aromatics & mushrooms: Heat oil in a medium pot over medium. Add mushrooms with a pinch of salt and cook 3–4 minutes until tender. Stir in garlic and ginger for 30 seconds.
Broth & miso: Add broth and bring to a gentle simmer. In a small bowl, whisk miso with a ladle of hot broth until smooth; stir back into the pot. Add tamari and vinegar.
Add greens, noodles, protein: Stir in spinach to wilt (30–60 sec). Add noodles (pre-cooked if using soba/rice; kelp noodles can go straight in) and your protein choice; warm through 1–2 minutes.
Finish & serve: Ladle into bowls. Top with pumpkin seeds, crumbled nori, scallions, and a squeeze of citrus. Add chili flakes if you like heat.

Make It Yours (Quick Swaps)

Gluten-free: use rice or kelp noodles; tamari instead of soy sauce.
Extra minerals: simmer a small kombu strip in the broth; remove before serving.
Kid-friendly: use bone broth, skip chili, serve noodles/chicken on the side with broth as a dip.
Add gentle carbs for recovery: serve with steamed rice or toss in diced sweet potato (par-cook in the microwave to save time).

Pro tip (prep ahead): Pre-slice mushrooms and wash spinach on Sunday; store pumpkin seeds + nori together for an instant mineral-rich topper.

Nutritionist Tip: Replenish Like A Mamala

Replenish like a nutritionist: Think PFF at every meal—Protein + Fat + Fiber. In this bowl: tofu/chicken (protein), pumpkin seeds & olive oil (fat), mushrooms/spinach/sea veggies + noodle choice (fiber + micronutrients). That combo supports steadier energy, better recovery, and a calmer nervous system.

Meet The Mamala: Casey

Casey Weiss is a California-based Holistic Nutritionist, Life Coach, and mom who helps women build a healthy, confident relationship with food and their bodies. Through her virtual practice, Your Case for Wellness, Casey combines science-backed nutrition with mindset coaching to help clients find balance, energy, and joy in the way they eat and live—no restriction required.