Nourish your body, mind, and visual senses with this harvest vegetable bowl. It’s a hearty, nutritious, and delicious meal inspired by seasonal fall vegetables. I paired it with a creamy, dairy-free, anti-inflammatory dressing made from hemp hearts, ginger and turmeric. This oil-free dressing is so delicious I have been drizzling it on everything from salads to grains, and even using it as a dip for veggies.
Curious about hemp hearts? My family has been consuming hemp hearts (also known as hemp seeds) for years, so I was ecstatic when Manitoba Harvest sent me a bag to try. The nutritional benefits of hemp hearts are incredible. Not only are they high in protein, but they contain all the essential amino acids which makes hemp hearts a complete protein source. They are also great sources of fiber, iron, magnesium, calcium, zinc and vitamin E. Hemp hearts are easily digestible and contain a well-balanced ratio of omegas 3, 6, and 9 which is important for our immune systems and maintaining heart health. Lastly, they contain arginine and gamma-linolenic acid which have both been associated with a reduced risk of heart disease. Their nutty, mild flavor is unique and worked well with ginger and turmeric in this dressing (talk about an anti-inflammatory trio!).
Giant vegetable bowls are incredibly quick and easy to throw together, especially if you prepare some of your ingredients beforehand. Design your own with any variety of fall vegetables, but do try my amazing hemp heart dressing which I can’t get enough of right now. As usual, don’t forget to check out the ‘PCOS Powers’ which I list at the end of the recipe (there are many in this vegetable bowl!).
Autumn Vegetable Bowl:
- 1 cup Brussel sprouts
- 1 large carrot
- 1 small beet
- 1 cup sweet potato or yam
- 1 cup cooked lentils
- 2 handfuls organic spinach
Ginger Turmeric Hemp Heart Dressing:
- ¾ cup Manitoba Harvest hemp hearts
- ½ cup water (vary the hemp to water ratio depending on how thick you like your dressing)
- 2 tablespoons apple cider vinegar
- ½ teaspoon turmeric powder
- ¼ teaspoon fresh ground pepper
- ¼ ground ginger
- ¼ teaspoon sea salt
What You’ll Need:
- Cook the lentils, Brussels sprouts and sweet potatoes. I boiled the lentils and steamed the Brussels sprouts and sweet potatoes. You could also roast the veggies. Steaming retains more nutrients than boiling.
- Spiralize the beet and carrot. I ate these raw but they can be steamed for easier digestion. Set veggies aside.
- Blend all ingredients for the dressing in a food processor until smooth and creamy. Transfer to a small jar to store in the fridge after using.
- Place pile of cleaned spinach in the bottom of a bowl.
- Add vegetables on top of the spinach and drizzle with dressing.
- Enjoy your nourishing vegetable bowl!
- hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
- turmeric = anti-inflammatory, helps lower blood glucose levels, anti-depressant, black pepper increases bioavailability
- ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
- beets = good source of folate, anti-inflammatory, helps lower blood pressure, may help lower cholesterol, shown to reduce cancerous tumors in various animal models, beet leaves are high in iron (eat in moderation due to high oxalate content which can worsen gout and kidney stones)
- spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of iron, magnesium, & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
- sweet potato = anti-inflammatory, medium glycemic index food but high in fiber & studies have shown they may assist blood sugar regulation, high in beta-carotene which may improve fertility, may increase adiponectin levels in those with type 2 diabetes, shown to reduce the risk of pancreatic cancer
- Brussels sprouts = anti-inflammatory, good source of fiber, manganese, potassium, choline, and B vitamins, contain glucosinolates which help prevent cancers