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 of plants. Part of the beauty in a plant-based bowl (also known as a #macrobowl) is both the versatility and simplicity. 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), 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
- 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!
Thanks to Finlandia Pharmacy & Natural Health for sponsoring this post. Check out their website and extensive herbal dispensary at their storefront in Vancouver, BC.
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A healing, dairy-free drink to warm up and stay well this winter.
- 2 cups unsweetened almond or coconut milk
- 1-2 tspn of turmeric
- ½ tspn of cinnamon
- ½ tspn of cardamom
- ½ tspn of ginger (ground or fresh)
- pinch of black pepper
- 1 tspn coconut oil (optional, for additional turmeric absorption)
- Add the almond milk to a small pot on the stove and heat on low temperature.
- Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
- Stir frequently for a couple minutes until the milk is warm, but not boiling!
- Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).
- turmeric = anti-inflammatory, helps lower blood glucose levels and increase insulin sensitivity, anti-depressant, black pepper increases bioavailability
- cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
- ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
Drink it straight up or pour over oats to boost your morning oatmeal. Note: turmeric will stain almost everything yellow! So, choose your mug and tea towel wisely.
Have you tried golden turmeric mylk before?
More Turmeric Recipes:
Garlic Turmeric Hummus
Hemp Heart Turmeric Salad Dressing
Cinnamon Turmeric Spice Pumpkin Seeds
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Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.
Six reasons why I aim to drink one green smoothie a day, plus my go-to recipe.
Why I LOVE green smoothies:
There are countless reasons why incorporating more vegetables, especially leafy greens, in our diets can positively influence our health. I find the simplest and quickest way to increase my vegetable intake is by blending greens and taking them with me on-the-go. Here are some of the reasons I aim for one green smoothie a day:
1) Increasing fruit and vegetable consumption (leafy greens in particular) helps prevent heart disease.
2) Green vegetables contain compounds that support our immune system.
3) Greater leafy green consumption has been associated with lower rates of type 2 diabetes.
4) Spinach can help stabilize blood sugar levels.
5) Kale provides greater calcium absorption than milk.
6) Fruit and vegetable consumption decreases the risk of cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.
Basic Green Smoothie:
- fresh ginger
- nut milk
- optional add-ins: vegan protein powder, matcha tea, celery, ground flax
The full recipe for this green ginger goddess smoothie can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet
- 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
- fresh ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
- avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
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For 20% off Pranin Organic superfood powders use code: DRDYLAN
For more delicious smoothies packed with antioxidants check out this post.