Plant-based bowls offer versatility, simplicity and beauty to healthy lifestyles. Enjoy this macro bowl featuring turmeric roasted cauliflower, spinach, zucchini and more.
Few meals satisfy all my senses, while also energizing me, more than a giant bowl ofplants. Part of the beauty in a plant-based bowl (also known as a #macrobowl) is both theversatilityandsimplicity. I usually start with a base of spinach, brown rice or quinoa, then add in legumes, seasonal vegetables, nuts/seeds and finally top with a creamy homemade dressing.
This bowl features one of the most powerful anti-inflammatories we can eat:turmeric. I previously wrote about the vast health benefits of turmeric in this golden milk post. I make an effort to cook with turmeric (and black pepper to increase its bio-availability) as much as possible (think roasted vegetables, potatoes, dressings, etc). Other foods in this recipe that fight inflammation include leafy greens (like spinach), olive oil, avocado and nuts.
Now, would this be a vegan recipe without the addition of nutritional yeast? I’m guilty of putting it on everything! The health benefits of nutritional yeast may include supporting healthy gut bacteria, improving production of blood cells, and maintaining optimal cholesterol levels. It is a small source of chromium and is often fortified with B12.
1/2 cup brown rice, cooked
1/2 head of cauliflower, chopped into florets
1 tsp Finlandia turmeric powder
pinch of black pepper
1 tbsp extra-virgin coconut or olive oil
1-2 handfuls of spinach
1/2 cup edamame beans
1/2 zucchini, spiralized or sliced
1/2 avocado, sliced
1 tsp black sesame seeds
garnish: lemon or lime
1/3 cup filtered water
1/3 cup raw unsalted cashews, pre-soaked at least 4 hours
1/3 cup extra-virgin olive oil
3 tbsp lemon juice
2 garlic cloves
1/2 tsp Finlandia ancient sea salt
1/2 tsp Finlandia nutritional yeast
1/2 tsp onion powder
Preheat oven to 425°F.
Cook brown rice on the stove, as directed.
In a large bowl, toss cauliflower florets, coconut oil, turmeric powder and black pepper until evenly coated. Spread florets on to parchment-lined pan. For crispy cauliflower, avoid florets from overlapping. Cook in oven for 20 minutes (flip florets after 10 minutes).
While cauliflower and rice are cooking, prepare your serving bowl of fresh spinach, cooked edamame beans, and raw zucchini. Set aside.
Add all dressing ingredients to a blender or food processor and blend until creamy. Taste and adapt accordingly. Note: for easier blending, I place cashews in a bowl of water and let soak in the fridge overnight. Discard of this water before adding the cashews to the blender.
Once brown rice and cauliflower are cooked, add both to your serving bowl.
Top with sliced avocado, black sesame seeds and dressing. Enjoy!
A nourishing, seasonal veggie bowl with a creamy dairy-free, oil-free dressing.
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)
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
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
A low glycemic alternative to pasta with a vegan’s take on pesto.
Once summer hits in British Columbia, farmers’ markets are in full swing. There is bountiful produce to enjoy, especially if you grow your own veggies or herbs. This recipe makes use of several market goodies: zucchini, tomatoes, mint, basil and garlic. Zucchini noodles are a low glycemic alternative to pasta and, for pesto-lovers, I have created a vegan, mint version high in flavour and healthy fats. Mint can help aid digestion and may even lower cholesterol. Let me know your thoughts by leaving a comment or sharing your versions with me @phruitfuldish.
1 cup fresh basil
1 cup fresh mint
1/2 cup raw walnuts
1/4 cup extra virgin olive oil
4 cloves garlic, chopped
1 tbsp lemon juice
spiralizer (or sharp knife)
If using a spiralizer, cut both ends of zucchini off and get to work! Otherwise, cut zucchini into thin slices.
Wrap zucchini in paper towel to absorb excess liquid.
Use a food processor to combine basil, mint, walnuts, olive oil, garlic and lemon juice until a smooth paste is formed.
Combine zucchini with pesto and mix well. I added spoonfuls of pesto slowly until I reached the ratio I wanted, which resulted in half the pesto leftover.
Add veggies, like tomatoes, or a high-protein source, such as beans or legumes, if you’d like to make this a meal. Enjoy your minty zoodles!
zucchini = low glycemic alternative to pasta, anti-inflammatory, high in potassium which can help reduce blood pressure, fiber which can help lower cholesterol and polyphenols which may beneficially affect thyroid, adrenal and insulin regulation