Knauthentic

About Knauthentic

When none of the other labels fully apply, that's when you live your Knauthentic life or follow a Knauthentic diet. I am nightdshade-free, allium-free, dairy-free, low-carb, low-gluten, low-fat, and more. This is not a choice or a fad, this is my life. And you know what? I make it delicious! Now offering consultations: https://forms.gle/3LD4hdg6PP1iRVzw5 toithomas.substack.com (https://toithomas.substack.com/s/knauthentic?utm_medium=podcast)

Publisher

Toi Thomas knows there isn't just one lable that supports her, so she thrives on a Knauthentic diet, and so can you.

Category

arts · health & fitness

Language

en

Explicit

No

First episode

4 Nov 2025

Latest episode

3 Sept 2026

Latest episodes

34 episodes in the feed.

1. 

   3 Sept 2026

   Knauthentic #33

   Toi here, and welcome to another episode of Knauthentic. Topic of the day: Why Pair Beans and Melons If you’re tuning in from Substack, be sure to check out today’s poll. 1. Not everyone can eat beans and or melon, but most can. The concern is that those who can, don’t eat enough of them. I think that’s mainly because people don’t’ know why they should be eating them or how to eat them in a way they can enjoy them. It’s easy to consider melon as just another fruit to be enjoyed, but that puts it on the bottom the shelf–a last resort after all the other fruits have been picked first. And as for beans, not everyone wants to eat soup beans daily or add them to a chili. Apparently, my dad hates beans in his chili. 2. For me, eating more beans and melon comes down to the why. Melons are often a lower sugar option than other fruits, but you must still watch the sweetness if that’s a concern. Melons are a great source of hydration and antioxidants. Cantaloupe especially, and some Honeydew, are good for skin and bone health. Beans are a fiber and plant protein powerhouse. When cooked properly and eaten regularly, beans help maintain and build up a good and healthy gut-microbiome. When you eat the two together on a regular basis, they support the benefits of the other, making eat serving more impactful. The hydrating melons allow the high fiber beans to settle in your gut better, and the fiber of the beans reduces the glycemic impact of the melon’s sugars. So, why aren’t these paired more often? Simply because people don’t know how to. 3. I’ve been looking into ways to pair these foods in a way that is not only beneficial to my health, but that also taste good, so I’ll actually want to eat them. This is still a work in process, but here are two ways I’ve been able to incorporate them. 1) Using white beans to make a nondairy cheese, I make a grilled cheese with melon slices. I used to do this with apple slices so making the swap as easy. 2) I’ve started making a white bean and melon smoothie, which will be the recipe of the day. Now, it’s time to talk about how I make a White Bean and Melon Smoothie. Be sure to visit my Knauthentic (https://www.youtube.com/@Knauthentic) YouTube channel if you want to see the short. A printable version of this recipe (https://drive.google.com/file/d/1FamMjEDPUsJ-kmUH9jGp3dZosdnbuNNQ/view) is also available. Step-by-step instructions 1. Add ½ cup cooked white beans to a blender. 2. Add 1 tbsp hemp seeds and 2/3 cup frozen melon and kiwi pieces. 3. Optionally, add a few shakes of organ peel, before adding 1 cup of plant milk with 1 date soaked in it. 4. Add 2 tbsp allulose or add whatever sweetener you prefer (You may need less than 2 tbsp). 5. Optionally, add 1 tsp vanilla extract before blending well. Question: What’s your favorite melon? I’d love to know. Watermelon, Honeydew, Cantaloupe are the most readily available for me and I just alternate those whenever they are in season. A quick side note: I’ve submitted the manuscript for I Wish I Could Eat That to a publisher and am waiting for their response. I take my fascination with food into the classroom this Fall and offer First We Feast: Enhance Fiction with Food (https://the-muse.org/classes/a0JUz00000G5MoHMAV), in case you’re interested in that kind of thing. As always, 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 (https://forms.gle/3LD4hdg6PP1iRVzw5) today. Until next time, stay safe, eat well, and be blessed. Credits Knauthentic Season 1, Episode 33. Starring Toi Thomas. Featuring no one else at this time. Topics discussed: Why Pair Beans and Melons, Hydrations and Fiber, Gut-microbiome health, White Bean and Melon Smoothie 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! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit toithomas.substack.com (https://toithomas.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   6 Aug 2026

   Knauthentic #32

   Toi here, and welcome to another episode of Knauthentic. Topic of the day: Why I Eat So Many Eggs If you’re tuning in from Substack, be sure to check out today’s poll. 1. I know a few people have been confused by the content I put out because it doesn’t fit nicely into a well-known category. People have questioned why I eat tofu and non-dairy cheese but still eat eggs and meat. I think the misconception is that you only eat certain things if you are following a specific diet or lifestyle. While that is true for many, it’s only the truth if you choose it to be. There is no rule that say I can’t eat tofu and eggs. Seriously, that’s not a thing. 2. So, in addition to eating a lot of eggs, I’ve also stated incorporating more black tea into my diet. Maybe you saw my short on Early Grey and know what I’m talking about. Because I do have such a unique, vegetable-forward diet that intentionally maximizes the nutrient density of most of my meals, sometimes I get too much of something. It’s different for everyone, but for me excess amounts of potassium and iron have been a challenge, but not one that I’ve been afraid to take control of. 3. Drinking black tea helps, but then there’s the matter of my limited ability to handle caffeine, so I choose to rely on eggs. Eggs help me filter and manage my iron levels, so I’m always looking for new and or interesting ways to eat them. And yes, there are other foods I can eat, in case there’s and egg shortage. While I enjoy eggs on their own, I find that sometimes adding a wrapping makes a huge difference. I like putting eggs in tortillas, rice paper, and even stuffing them in a pancake. Oh, and one more thing that seems to confuse people is the fact that I use egg substitutes sometimes. While eggs are beneficial to me, too much of anything can be problematic. I also happen to the watching my fat and cholesterol, so if I don’t need to put an egg into something to get the same results, I won’t add it. Plus, the main egg replacer I use is flax because of its fiber and Omega-3 benefits. Again, there’s no rule that said I can’t have both. Now, it’s time to talk about how I make a complete Lentil Pancake Breakfast. Be sure to visit my Knauthentic (https://www.youtube.com/@Knauthentic) YouTube channel if you want to see the short. A printable version of this recipe (https://drive.google.com/file/d/1ZLBk_sPGBJj-9c10FOKfcOsxOHKeohq-/view) is also available. Step-by-step instructions 1. Steam the eggs to reduce fat, either in a small skillet with water, or in a narrow container in the microwave. 2. Add 1tbsp water per egg. Beat well and heat in 30 second increments. Mix well and reduce cook time by 5 seconds each time until desired consistency achieved. Set that aside. 3. Pour Lentil batter into a nonstick pan on medium and cook 2-4 minutes. Check the edges to see if it’s pulling away from the pan. Only flip it when it freely slides around. It will be dark, but not burned, so flip it before it does. 4. Lay pancakes flat on a dish and spread with your preferred toppings before piling on the eggs. I used my homemade blueberry chia jam for one and a simple avocado spread for the other. 5. Add more ingredients as garnish. I used cashew cream and sprouts. Question: Do you prefer eggs on their own or in a wrapping? I’d love to know. Of course, I like 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 (https://toithomas.substack.com/p/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 (https://forms.gle/3LD4hdg6PP1iRVzw5) today. Until next time, stay safe, eat well, and be blessed. Credits Knauthentic Season 1, Episode 32. Starring Toi Thomas. Featuring no one else at this time. Topics discussed: Eating eggs, Too much Iron or Potassium, Alternative Lifestyles 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! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit toithomas.substack.com (https://toithomas.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   2 Jul 2026

   Knauthentic #31

   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 (https://www.youtube.com/@Knauthentic) YouTube channel if you want to see the short. A printable version of this recipe (https://drive.google.com/file/d/1hTBlZ5LMBNJftji12ybFm0C_-pZzJzIU/) 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 2nd 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 (https://forms.gle/3LD4hdg6PP1iRVzw5) 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! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit toithomas.substack.com (https://toithomas.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

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