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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Weekly Menu: Spring Simplicity

standard March 7, 2016 Leave a response

March means Spring is around the corner! And in my attempt to continue to focus on my CSA deliveries as the center of my menu planning, this week’s menu is centered around last week’s colorful box.

FotorCreated (5)

Ingredients

Recipes

Prep

  1. Make simple kale salad for the week by massaging avocado, lemon juice, and salt into shredded kale leaves.
  2. Cook a grain and a protein for the week. I have adzuki beans, tofu, and brown rice to go through before some spring pantry cleaning.
  3. Peel and chop all veggies for the week.

Plan

Dinners:

  • Monday: Shepherd’s pie and kale salad
  • Tuesday: Cauliflower fried rice
  • Wednesday: Veggie wraps with tofu
  • Thursday: Gingered carrot bisque and cauliflower fried rice
  • Friday:  Veggie wraps with gingered carrot bisque

Lunches: Leftovers or kale salad with tofu or beans.

Breakfasts: Smoothies to sneak in and use up more veggies.

Have a delicious and simple Spring week!

 

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Kale Salad with Radicchio and Citrus

standard December 17, 2014 Leave a response

Christmas is the time for sugar overdoses, hearty meals, lots of snacking. To balance all the richness and sweetness, I always end up with kale. There’s something about a kale salad that makes it the perfect detox food, filling lunch, and dinner side all at the same time. And this one is perfect for your Christmas menu. Or New Year’s. Or whenever. Bitter, peppery radicchio balances the sweet citrus perfectly, and the burst of pomegranate and hazelnut crunch in each bite puts it over the top.

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Kale Salad with Radicchio and Citrus

Serves 2 as a meal, 4 as a side

Print-Friendly Recipe

Ingredients:

  • 2 small oranges
  • 1 T olive oil
  • 1 lime, juiced
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 c radicchio, shredded
  • 2 c kale, shredded
  • 1 c carrot, grated
  • 1 c broccoli, finely chopped
  • 1/4 c hazelnuts, toasted and finely chopped
  • 1/4 c pomegranate arils

Steps:

  1. Peel oranges, cut out segments, and place fruit in a small bowl. Squeeze remaining juice into a separate, large bowl.
  2. Add olive oil, lime juice, sea salt, and pepper to orange juice and whisk together.
  3. Add radicchio and kale to dressing and massage until thoroughly combined.
  4. Add remaining ingredients, and toss to combine.
  5. Serve immediately, or store in fridge for 2 – 24 hours to let flavors meld and lettuce to slightly wilt.

Nutrition:

Per serving (2): 317 kcal, 37 g carbs, 18 g fat, 8 g protein, 649 mg sodium, 16 g sugar

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