Healthy Bowls

Breakfast

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Lentil Veggie Omelette

  • 1 T olive oil
  • ½ cup sliced zucchini
  • 1 loosely packed cup of shredded kale
  • ½ cup tomatoes, diced
  • 1 tsp minced parsley
  • 1 egg + 3 egg whites (or 2 eggs)
  • 3 T milk of choice
  • ½ tsp dried oregano
  • ¼ tsp smoked paprika
  • ½ cup cooked lentils
  1. In a skillet over medium heat, heat oil. Add zucchini, kale, and tomatoes; sauté until kale is bright green.
  2. Meanwhile, whisk together eggs, milk, oregano, and paprika.
  3. Pour the egg mixture over the vegetables and cook for 2-3 minutes.
  4. Sprinkle lentils over the eggs. Once set, flip the omelette in half and cook until set.
  5. Serve immediately alone or with fruit and grains!

 

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Apple & Coconut Oats Smoothie Bowl

  • ½ cup old-fashioned oats (not quick cooking)
  • ¼ cup sweetened almond milk (any milk will work here really)
  • ¼ cup plain Greek yogurt
  • ½ tsp ground cinnamon
  • ½ tsp vanilla extract
  • Pinch of ground turmeric (optional)
  • 1 small apple, cored and chopped
  • 2 dates, pitted & chopped (optional)
  • 1 tsp lemon juice
  • 4 ice cubes
  • Toppings: diced apples, chopped dates, unsweetened coconut flakes, hemp seeds
  1. Place all ingredients in a blender and pulse together until smooth. Pour into a bowl and top with additional toppings as desired.

 

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Eggs & Zoodles

  • 1 zucchini
  • 1 T oil
  • 2 eggs
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  1. Using a peeler or noodle machine, create zucchini noodles.
  2. In a skillet, heat oil over medium heat. Crack eggs into pan and cook to desired consistency.
  3. In a bowl, arrange zoodles and season with salty and pepper. Top with eggs and enjoy!

 

Snickerdoodle Oatmeal

  • ½ cup oats
  • 1 cup water (or milk)
  • 2 tsp brown sugar
  • ½ tsp cinnamon
  1. Place all ingredients in a microwavable dish and stir until combined.
  2. Heat for 2-3 minutes, stirring occasionally to ensure it doesn’t stick.
  3. Top with additional sprinkles of cinnamon and sugar, and enjoy!

 

Warm Protein Oats

  • 1 cup water
  • ½ cup quick oats
  • ¼ tsp salt
  • ½ tsp black pepper
  • ¼ tsp green onions
  • 1 T olive oil
  • 2 eggs
  • ½ avocado, sliced
  1. In a small saucepan, bring 1 cup of water and ½ cup oats to a boil. Season with salt and pepper, simmering until cooked.
  2. Meanwhile, heat oil in a skillet and fry two eggs to desired consistency.
  3. Pour oatmeal into a bowl, topping with green onions, eggs, and avocado slices. Serve immediately!

Lunch

Green Goddess Bowl

  • ½ cup quinoa, uncooked
  • 1 cup water
  • 2 T olive or coconut oil
  • ¼ cup onion, diced
  • 1 clove garlic, minced
  • 1 cup edamame, frozen
  • 1 zucchini, chopped
  • 1 cup kale, de-stemmed
  • Salt and pepper, to taste
  • 2 T tahini
  • 1 T lemon juice
  • 2 tsp agave nectar
  1. In a saucepan over medium-high heat, bring quinoa and water to a boil. Reduce heat to simmer, cover, and cook for 15 minutes or until water is absorbed.
  2. In a separate pan, heat the oil and sauté the onions with garlic.
  3. Add the frozen edamame and zucchini. Cook for about 5 minutes.
  4. Finally, add the kale and cook about until just softened. Season with salt and pepper, to taste. Turn off heat.
  5. Prepare the dressing in a small bowl by whisking together tahini, lemon juice, and agave.
  6. Scoop the quinoa into a bowl, top with the vegetables, and drizzle on the dressing. Enjoy immediately!

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Shrimp & Avocado Salad

  • ½ T butter
  • 1 tsp minced garlic
  • ½ pound raw shrimp, tails removed
  • ½ tsp chili powder
  • ¼ tsp cayenne pepper
  • 2 cups chopped spinach or baby kale
  • 2 T lime juice
  • 1 T olive oil
  • 1 avocado, sliced
  • ¼ cup cucumber, diced
  • fresh chopped cilantro for topping
  1. In a skillet, heat butter over medium-heat. Add garlic and shrimp, sautéing until no longer clear. Sprinkle with chili and cayenne powders.
  2. Meanwhile, whisk together oil and lime juice together in a bowl. Add kale and massage for 2-3 minutes. prep the salad by
  3. To assemble, place kale on a serving plate and top with shrimp, avocado slices, and cucumber. Top with cilantro and enjoy!

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Black Bean & Plantain Veggie Burgers

  • 1 ripe plantain, large (blackened peel)
  • 1 tsp. virgin coconut oil or EVOO
  • 1 can black beans, drained and rinsed
  • ¼ cup hemp seeds
  • 1 ½ T tahini
  • 1 T fresh lime juice
  • ¼ cup red onion, chopped
  • 2 T finely chopped cilantro or flat-leaf parsley
  • 1-2 T oat flour (to help bind)
  • ¼ tsp. salt + 1/2 tsp. chipotle powder
  • 1 tsp virgin coconut oil
  • Toppings: sliced onion, lettuce, sliced avocado
  • Condiments: fresh or jar salsa, vegan mayo
  • Buns
  1. Slice your plantains into thin rounds. Warm a skillet over high heat, add 1 tsp. oil. Add the rounds to the oiled pan and cook 1-2 minutes on each side. They will slightly brown. Add a splash of water if the pan gets too dry.
  2. Remove plantains from pan and measure off 1 cup of the rounds. Add that 1 cup to a large mixing bowl.
  3. Also to the mixing bowl, add: black beans, chipotle powder, salt, onion, hemp seeds, tahini, lime, cilantro and oat flour. Using a fork or potato masher, mash well until all the beans are mashed and split.
  4. Warm a skillet over medium-high heat and add 1 tsp. oil.
  5. Form patty mixture into round patties and place on the hot, oiled skillet. Continue until all the mixture is used up. Cook 1-3 minutes on each side to brown. You can finish cooking in the skillet, or for easy, transfer the patties to a 350 degree oven and allow them to cook for another ten minutes.
  6. You can then leave the patties in the warm oven until ready for serving. Assemble and enjoy!

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Tropical Kale & Quinoa Salad Bowl

Salad

  • ½ cup quinoa, cooked
  • 2 cups kale
  • 1 T extra virgin olive oil
  • 1 mango, skin and pit removed, chopped
  • ½ cup strawberries, sliced
  • ½ cup pineapple, chopped
  • ¼ cup cucumber, chopped
  • 2 T silvered almonds

Dressing

  • 2 T lime juice
  • 1 T sugar
  • 2 T olive oil
  • 1 garlic clove, minced
  • ¼ tsp salt
  • ¼ tsp black pepper
  1. Cook the quinoa according to the package.
  2. In a container, mix together the dressing ingredients. Set aside until ready.
  3. In a large mixing bowl, massage kale and 1 tablespoon olive oil together for 3-4 minutes.
  4. Add in fruits, cucumber, silvered almonds, and quinoa. Mix well to combine.

Dinner

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Sesame Chicken & Veggie Fried Rice Bowl

Sesame Chicken

  • 4 boneless skinless chicken breasts
  • ⅓ cup corn starch
  • 2 T oil
  • ½ cup cold water + 2 T corn starch
  • ¼ cup + 2 T low sodium soy sauce
  • 2 tsp sesame oil
  • 6 T honey
  • 2 tsp minced garlic
  • 2 T ketchup
  • 1 T rice vinegar

Veggie Fried Rice

  • ¼ cup water
  • 1 small onion, peeled and diced
  • 2 garlic cloves, peeled and minced
  • ½ cup broccoli florets
  • 1 carrot, diced
  • ½ tsp sea salt
  • 2 T peanut oil
  • 2 eggs, beaten
  • 1 cup cooked brown rice
  • 1 T sesame oil
  1. Grease the crockpot.
  2. Chop chicken into cubes. Place in a large re-sealable bag and add corn starch. Seal and shake to coat chicken.
  3. Drizzle a large skillet with the oil and preheat over medium-high heat. Add chicken and sauté 1-2 minutes, then remove from heat. Add to slow cooker.
  4. Whisk together the cold water and corn starch until dissolved. Add soy sauce, sesame oil, honey, garlic, ketchup, and rice vinegar and whisk to combine.
  5. Pour sauce over the chicken. Cover and cook on low 3 hours.
  6. About an hour before the chicken is done, start the fried rice. In a heated skillet with water, sauté onion, garlic, broccoli and carrots for 3-5 minutes.  Add a couple of pinches of sea salt. Remove vegetables from the pan.
  7. Add 2 tbsp. peanut oil and scramble the eggs.
  8. Add the cooked vegetables and pre-cooked rice, into the pan. Cook 5-7 minutes.
  9. Serve fried rice with sesame chicken and additional vegetables.

Adapted from recipe by Andrea Beaman

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Mediterranean Sausage& Zucchini Bowl

  • 2 T olive oil, divided
  • 1 package cabbage slaw
  • ½ tsp ground black pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp caraway seeds
  • ¼ cup water
  • 2 zucchinis, washed
  • 1 package (16 oz.) turkey or smoked sausage
  • ¼ cup Kalamata olives, diced
  • ¼ cup feta cheese
  1. In a skillet, heat 1 tablespoon oil and add cabbage. Season with spices and add water, bringing to a boil.
  2. Lower heat and cover with a lid. Stir often prevent it from burning.
  3. Meanwhile, slice the smoked sausage. In another skillet, heat other tablespoon of oil and cook sausage. Cover with a lid.
  4. Using grater, make zucchini noodles.
  5. To assemble, place ½ cup cabbage slaw and ½ cup zoodles on a plate. Top with sausage, 1 tablespoon olives, and sprinkle with feta cheese.

 

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Sesame Chicken Soba Noodle Bowl

Sesame Chicken

  • 4 boneless skinless chicken breasts
  • ⅓ cup corn starch
  • 2 T oil
  • ½ cup cold water + 2 T corn starch
  • ¼ cup + 2 T low sodium soy sauce
  • 2 tsp sesame oil
  • 6 T honey
  • 2 tsp minced garlic
  • 2 T ketchup
  • 1 T rice vinegar
  • ½ cup soba noodles, cooked
  • 1 cup vegetables of choice
  1. Grease the crockpot.
  2. Chop chicken into cubes. Place in a large re-sealable bag and add corn starch. Seal and shake to coat chicken.
  3. Drizzle a large skillet with the oil and preheat over medium-high heat. Add chicken and sauté 1-2 minutes, then remove from heat. Add to slow cooker.
  4. Whisk together the cold water and corn starch until dissolved. Add soy sauce, sesame oil, honey, garlic, ketchup, and rice vinegar and whisk to combine.
  5. Pour sauce over the chicken. Cover and cook on low 3 hours.
  6. About thirty minutes before the chicken is finished, cook the soba noodles according to the package instructions.
  7. Steam veggies.
  8. To assemble, place soba noodles and veggies in a bowl, topping with sesame chicken!

 

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Buffalo Chicken Taco Bowl

Chicken

  • 1 T olive oil
  • 1 cup shredded rotisserie chicken
  • ¼ cup buffalo sauce
  • ½ T garlic powder
  • Salt and pepper (to taste)
  • ½ tsp celery seed

Bowls

  • ½ cup cooked quinoa or cauliflower rice
  • 8 oz. shredded lettuce

Toppings

  • ½ cup shredded cheddar cheese
  • ½ cup thinly sliced celery
  • ½ cup tomatoes
  • ¼ cup of your favorite ranch dressing
  1. In Ziploc bag, add chicken and remaining buffalo chicken ingredients. Zip shut and squeeze to coat completely.
  2. Place quinoa/rice and lettuce base in a bowl, top with buffalo chicken and toppings.
  3. Enjoy!