Plant-Powered Bowl with Creamy Dairy-Free Garlic Dressing

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.  

Anti-inflammatory Macro Bowl and Creamy Garlic Dressing (Vegan)

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.

Anti-inflammatory Macro Bowl and Creamy Garlic Dressing (Vegan)

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. 

Anti-inflammatory Macro Bowl and Creamy Garlic Dressing (Vegan)

Ingredients:

Bowl:
  • 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
Dressing:
  • 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

Anti-inflammatory Macro Bowl and Creamy Garlic Dressing (Vegan)

Instructions:

  1. Preheat oven to 425°F.
  2. Cook brown rice on the stove, as directed.
  3. 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).
  4. While cauliflower and rice are cooking, prepare your serving bowl of fresh spinach, cooked edamame beans, and raw zucchini. Set aside.
  5. 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.
  6. Once brown rice and cauliflower are cooked, add both to your serving bowl.  
  7. Top with sliced avocado, black sesame seeds and dressing. Enjoy!

Anti-inflammatory Macro Bowl and Creamy Garlic Dressing (Vegan)

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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PLANT-POWERED BUDDHA BOWL WITH CREAMY DAIRY-FREE GARLIC DRESSING (VEGAN, GLUTEN-FREE)

Golden Turmeric Mylk (Anti-Inflammatory)

A healing, dairy-free drink to warm up and stay well this winter.

With flu season upon us, it seemed like a great time to share this ancient Ayurvedic beverage known as golden turmeric mylk. Turmeric may be the most powerful therapeutic spice in the world with plenty science-based evidence to back up this claim. It has been used as a medicinal herb for thousands of years in traditional Chinese and Ayurvedic medicine. Curcumin is the main active ingredient which has been shown to have powerful anti-inflammatory and antioxidant effects. Evidence suggests curcumin from turmeric can:

Unfortunately, turmeric has low bioavailability. Therefore, if we want to benefit from its health properties it must be combined with specific compounds, such as black pepper or fat (ex. coconut oil). Heating turmeric slightly can also increase its bioavailability, but too much heat can degrade it, so keep this in mind when making this healing golden turmeric mylk.

Golden Turmeric Mylk
INGREDIENTS:
  • 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)
Golden Turmeric Mylk
HOW TO:
  1. Add the almond milk to a small pot on the stove and heat on low temperature.
  2. Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
  3. Stir frequently for a couple minutes until the milk is warm, but not boiling!
  4. Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).

Golden Turmeric Mylk

PCOS POWERS:
  • 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

Golden Turmeric Mylk

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

PIN FOR LATER:

Golden Turmeric Mylk for Inflammation

My Matcha Life

Green Ginger Goddess Smoothie

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.

Vegan Green Ginger Spinach Smoothie

Basic Green Smoothie:
  • 2 handfuls of organic spinach
  • 2 pieces of organic celery
  • 1/2 avocado
  • 1 chunk fresh ginger
  • 1/2 cup almond milk
  • ice

Add-ins for more substance, antioxidants, and flavor:

Ginger Goddess Green Smoothie (Vegan, Low-Glycemic, Anti-Inflammatory)

PCOS POWERS:
  • 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
  • spirulina = anti-inflammatory, strengthens immunity, detoxifies liver, source of protein, beta-carotene, iron, selenium and zinc, may lower glucose levels and help manage diabetes
  • maca = source of B12, calcium, and iron, may increase well-being, decrease anxiety and depression, increase libido, and reduce symptoms of menopause
  • moringa = small studies have shown a minor decrease in postprandial glucose and HbA1c, may reduce inflammation, may help lower cholesterol

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Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)

Use code: PHRUITFULDISH for 20% off hemp protein powder by Ergogenics Nutrition

For more delicious smoothies packed with antioxidants check out this post.

Green Ginger Goddess Smoothie (low glycemic, anti-inflammatory)