Green Goodness Power Bowl

standard March 23, 2016 Leave a response

There is nothing better than a warm, comforting bowl of nutritious and delicious flavors after (or in the middle of) a long day. And with the green Spring bounty growing up in abundance right now, the best meals are simple ones that balance flavor, nutrition, and comfort in a few quick steps. This power bowl has it all, filling carbs, rich protein, hearty fats, loads of greens, and a sauce to put it over the top.

Green Goodness Power Bowl | Neat & Nutritious

Green Goodness Power Bowl

Yield: Serves 4

Calories per serving: 442 kcal

Green Goodness Power Bowl

The best meals are simple ones that balance flavor, nutrition, and comfort in a few quick steps. This power bowl has it all, filling carbs, rich protein, hearty fats, loads of greens, and a creamy sauce to put it over the top.

Ingredients

  • 1 T coconut oil
  • 1 small yellow onion
  • 4 c swiss chard or kale, shredded
  • 1 1/2 c broccoli
  • 1 c snap peas
  • 2 1/4 c cooked quinoa
  • 1 1/2 c adzuki beans
  • 1/4 c tahini
  • 1 clove garlic
  • 2 T nutritional yeast
  • 1 T lemon juice
  • 1/2 tsp sea salt
  • 1 small avocado, sliced
  • Cilantro, for garnish (optional)

Instructions

  1. Heat oil in a large pan over medium heat. Add onion and saute until translucent. Add greens, broccoli, and snap peas and let them cook until just bright green and kale starts to wilt.
  2. Layer quinoa and beans into 4 serving bowls. Top with green veggie mixture.
  3. In a blender or mason jar, combine tahini, garlic, nutritional yeast, lemon juice and salt until smooth. Drizzle over bowls.
  4. Garnish with avocado slices and cilantro.
http://www.neatandnutritious.com/green-goodness-power-bowl/

Nutrition:

Per serving: 442 kcal, 58 g carbs, 21 g fat, 18 g protein, 204 mg sodium, 4 g sugar

Green Goodness Power Bowl | Neat & Nutritious

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Adzuki Beans: Sweet or Savory

standard March 23, 2015 Leave a response

Adzuki beans are small, red legumes with a mild flavor. These little beans were foreign to me before I first started the Thrive diet. And they were even harder to find in the store. While they are slowly becoming a little more mainstream, they still are fairly uncommon to most people. But their unique uses and nutritional profile make them a gem for recipes and meals.

035515Nutrition:

Loaded with protein and fiber, these little red beans pack a hefty nutritional punch. Iron, folate, potassium, manganese, phosphate, and zinc round out the micronutrient profile. These nutrients combine to create a food that are more digestible than other beans and are beneficial to low calorie and low fat diets.

Benefits:

The high protein, low fat profile of adzuki beans helps with satiety, digestive health, and muscle repair. Pregnant women benefit from the relatively high folate and iron content, while potassium and manganese can help manage blood pressure and muscle contractions.

Recipes:

Give these little red gems a sweet or savory spin with one of these recipes:

  1. Adzuki Bean Curry
  2. Adzuki Bean Chocolate Fudge Brownies
  3. Creamy Kale Quinoa Salad
  4. Sweet Sesame Adzuki Bean Crumb Bars
  5. Zesty Adzuki Bean Salad