Did everyone survive Monday, OK?
I have to admit, heading back to the classroom after two weeks of relaxation was a bit of a bummer. But, on the bright side, it means that I’m back to my normal schedule so I’ve got lots of good clean eating recipes headed your way (to learn more about why TBC is all about clean eating this month, click here). Now, because we are all back to work and normal life (boo!) I figured we could all do with a (super) healthy weeknight meal that keeps you full and is easily packed up and served for lunch the next day (because leftovers are such a lifesaver). Bonus points, it looks gorgeous (who doesn’t want to eat something that looks as colorful as the rainbow?) and the creamy lemon and cilantro tahini dressing will have you loading your bowl with seconds. This is a winner, friends.
But before I get into the “how-to” portion of today’s post, I want to tell you about all of the superfoods in this power bowl and all of the awesome things they do for your body! Because, let’s be honest, if I’m eating a bowl filled with the veggie equivalent of a rainbow, I want to know all the amazing things it’s doing for me!
- Red Quinoa: Gluten-free, high in fiber and minerals, and antioxidants (can help fight aging and disease)
- Red Pepper: Tons of vitamin C ( we’re talking 300 % of your daily intake), antioxidants and a good source of carotenoids
- Edamame: Helps build a healthy immune system, high in potassium and manganese (good for bone health) and contain about 8 grams of fiber per cup
- Brussels Sprouts: Cancer fighting properties, high amounts of vitamin C and K, improve bone health, and can help fight skin damage caused by the sun/pollution.
- Kale: Contains Folate and vitamin B (great for brain health), almost 3 grams of protein per serving and 2.5 grams of fiber, helps your body detox.
- Butternut Squash: Has high vitamin A levels which promote skin and eye health, great for bone health, and contains carotenoids which promote heart health.
- Tahini: High in protein, prevents anemia, high in unsaturated (good!!) fat, helps maintain healthy skin and muscle tone.
- Cannellini Beans: Have a low glycemic index (which means they metabolize slowly so you get more energy over a longer period of time!), help detoxify due to their high molybdenum content, and contain tons of antioxidants!
- Avocado: Contain tons of potassium (more than a banana!), loaded with good-for-you fats, high fiber content, and they help lower cholesterol levels.
Phew! You guys got all that? I know it’s a lot of info to wade through, but how cool is it knowing exactly how you are fueling your body? For example, I had no idea cannellini beans were such power houses! And, because I am iron deficient, I will definitely be using tahini a lot more in my everyday cooking. Love, love, love.
And, of course, the best part about eating all of these nutrients is that it tastes just as good as it looks. I’m so excited for you guys to make it yourselves! And it is pretty simple to throw together. To make this bad boy, peel and cube a small butternut squash then add to a parchment-lined baking sheet along with the quarter red pepper. Drizzle with olive oil, sea salt, and chili powder and toss together to coat. Bake at 375 for about 25-30 minutes or until tender. While your squash is roasting, add 2 cups of water (or organic chicken broth to keep it “clean”), 1/2 tsp. salt, and 1 cup of red quinoa to a medium-sized pot and bring to a boil. Once the water is boiling, reduce to a simmer and cook for about 20 minutes or until the liquid has been completely absorbed.
Once your quinoa, squash, and peppers are cooked, prepare the rest of the veggies. To a food processor (with the shredding attachment) add the Brussels Sprouts and then set aside. Rinse/drain the edamame and cannellini beans then prepare the dressing by adding the coconut cream, almond milk, cilantro, lemon juice and tahini to a food processor and blending until smooth. To serve, simply add all of the components to a large bowl and drizzle with the lemon-herb dressing! Now go have an awesome day (Only 3 more days till the weekend!)!
- 2 red peppers
- 6-8 Brussels Sprouts
- 1 head of kale
- ½ red onion
- 1 avocado
- 1 small butternut squash
- 1 tsp. salt
- 1 tsp. sea salt
- ½ tsp. chili powder
- 1 tbs. olive oil
- 1 cup uncooked red quinoa
- 1 cup cannellini beans
- 1 cup edamame (I used organic frozen)
- ½ cup tahini
- ¼ cup coconut cream (I used canned organic)
- ½ cup almond milk
- 2 tbs. fresh cilantro
- 2 lemons (juiced)
- Preheat the oven to 375
- Peel and dice the butternut squash then add to a small bowl along with the olive oil, salt, and chili powder. Toss to coat.
- Spread on a parchment-lined baking sheet along with the red pepper (quartered and de-seeded).
- Bake for 25-30 minutes or until the squash is tender.
- In a medium-sized pot add the water, 1 tsp. of salt and quinoa and bring to a boil. Once boiling, reduce to a simmer, cover and cook for about 20 minutes or until the liquid is absorbed.
- In a food processor (with the shredding attachment) add the Brussels Sprouts. Remove and set aside.
- Roughly chop the kale into bite sized pieces and set aside.
- Rinse and drain the edamame and cannellini beans and set aside.
- In a food processor or blender, add all of the ingredients for the dressing and blend until smooth.
- Once the squash and quinoa are cooked, serve immediately!