08 Apr The Beauty of Eating from Bowls
This is our new favorite way to refuel – packing protein, grains, veggies and healthy dressings into a bowl and digging in. Check out some of these great recipes.
Black Bean and Avocado POWER
- 3 cups power green blend, (or mix of baby spinach, baby kale, and baby chard)
- 1 cup black beans (drained and rinsed)
- 1 avocado
- 1 large carrot, grated
- 1 zucchini, sliced into half moons
- 2 green onions, thinly sliced
- 1 handful of sliced almonds
- 4 small tomatoes, sliced
Divide the greens equally between two serving bowls. Divide the remaining ingredients, placing half of each ingredient on the greens. Top with plenty of hummus dressing and a squeeze of lemon.
- One can of chickpeas with liquid
- 2 cloves garlic
- juice from 1 lemon
- 2 tbsp extra-virgin olive oil
Place all of the ingredients in a blender and blend until smooth. (http://thetexitarian.com)
Eggcelent Roasted Sweet Potato and Quinoa
- 2 small sweet potatoes (1 pound), diced
- 2 tablespoons coconut oil, melted
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 1/3 cups water
- 3/4 cup quinoa
- 3 tablespoons olive oil
- 2 tablespoons white wine vinegar
- 1 small shallot
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme
- 4 eggs
- 1/4 cup walnuts, toasted and chopped
- Microgreens, for garnish
Preheat the oven to 425 degrees. On a baking sheet, toss sweet potatoes with 1-tablespoon coconut oil and paprika and season with 1/4 teaspoon each salt and pepper. Roast until tender, 25 minutes. Meanwhile, in a medium saucepan, bring water and quinoa to a boil. Reduce heat, cover and simmer until liquid is absorbed, 15 minutes. Fluff quinoa with a fork, then transfer to a large bowl; add sweet potatoes and combine.
To make vinaigrette, puree olive oil, vinegar, shallot, mustard, thyme and remaining salt and pepper in a blender until smooth. Pour half over quinoa/ sweet potato mixture, tossing to coat.
In a large nonstick skillet, heat remaining coconut oil over medium heat. Add eggs and fry until whites are set but yolks are still soft, 3 minutes.
Divide quinoa/sweet potato mixture among four bowls and top with an egg, walnuts and microgreens. Drizzle with remaining vinaigrette. (www.fitnessmagazine.com)
Nourishing Salmon and Quinoa Bowl
- 1 cup white quinoa
- 1 bunch Lacinato, Tuscan or dinosaur kale, thick stems removed and thinly sliced
- 1 medium carrot, peeled and thinly sliced
- 2 tablespoons lemon juice
- 2 garlic cloves, minced
- Olive oil
- Sea salt
- 2 cups cooked chickpeas, rinsed and drained if canned
- 1/4 cup dried currants, cranberries or cherries
- 1 tablespoon hemp seeds (optional)
- Four 4-ounce sockeye salmon fillets (skin on)
For the sauce:
- 1/4 cup tahini paste
- 1/2 cup water
- 1 tablespoon lemon juice
- 1/2 cup Greek yogurt
- 1/2 teaspoon sea salt
In a medium saucepan, combine the quinoa and 2 cups water. Bring to a boil, cover, and reduce the heat to low. Cook for 15 minutes, then let stand covered for 10 minutes off the heat. Fluff with a fork and set aside.
Meanwhile in a large mixing bowl, combine the kale, carrots, lemon juice, garlic, 2 tablespoons of olive oil and 1/2 teaspoon sea salt. With clean hands, toss the kale until very well coated in the lemon and oil. Add the cooked quinoa to the kale along with the chickpeas, dried fruit and hemp seeds (if using). Mix until well-incorporated and taste for seasoning.
Heat 2 tablespoons of oil in a large nonstick or cast iron skillet. Pat the salmon dry and season with salt. Cook the salmon skin-side down over high heat until nicely browned, 2-3 minutes. Carefully flip the fish and cook for another 2 minutes, until opaque up the sides.
Divide the quinoa between 4 bowls and top with the seared salmon.
In a medium-mixing bowl, whisk together the ingredients for the sauce until smooth. Add more water as necessary to make the sauce drizzle-friendly. Spoon over the fish and serve immediately. (http://feedmephoebe.com)
Exotic Curried Coconut Quinoa and Cauliflower
- 1 head cauliflower, cut into bite-sized florets
- 2 tablespoons melted coconut oil or olive oil
- ¼ teaspoon cayenne pepper
- Sea salt
Curried coconut quinoa with greens
- 2 teaspoons melted coconut oil or olive oil
- 1 medium yellow onion, chopped
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- ½ teaspoon curry powder of choice (optional)
- ½ teaspoon ground cardamom
- 1 can (14 ounces) light coconut milk
- ½ cup water
- 1 cup quinoa, rinsed well in a fine mesh colander
- ⅓ cup raisins
- 1 teaspoon sea salt
- 1 tablespoon apple cider vinegar
- 4 cups baby arugula or chopped chard, spinach, maybe even kale
Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper flakes
Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with coconut oil, cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don’t reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you’d like. (www.cookieandkate.com)