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!
Give your oatmeal a boost with seeds high in omega-3s which are important for the health of our brain, heart, liver and bones.
Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some super seeds. Chia, hemp and flax seeds are all plant-based sources of protein, fiber and omega-3 polyunsaturated fats. Studies have found that omega-3s may:
Any type of oats (steel cut, rolled, or quick) are great, however, steel cut are the least processed and lowest in glycemic load. This keeps blood sugar levels stable and helps us stay energized. I hope you enjoy the great combination of flavors and the numerous health benefits of this gooey, aromatic bowl of super seed oatmeal.
1/2-3/4 cup steel cut oats
2 cups water or nut milk
1/2-1 tbsp hemp seeds
1/2-1 tbsp chia seeds
1/2-1 tbsp ground flax seeds
1 tsp cinnamon
Long Version (steel cut oats):
Bring water to a boil.
Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
Wait for the remaining liquid to soak up.
Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
Add equal parts oats (rolled or quick) and nut milk together and stir.
Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
Cover and place in fridge overnight.
In morning, add toppings and dig in!
steel cut oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood
chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
flax seeds = may help lower cholesterol and blood pressure, contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels
cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
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