11

Healthy Superfood Lunch Bowl

_1040091

If any of you are like me– on our best “health kicks” in 2016– you’ll appreciate this post! There’s nothing I love more than a good Bowl.  I just salivate over a bunch of yummy ingredients over rice with a great dressing.  A multi-component bowl can also be one of the easiest make-ahead types of food for busy Moms!  I cook all of these ingredients weekly in bulk, store them in glass containers, and then assemble my Bowl with a quick dressing.  This week I’m sharing one of my faves– The Superfood Bowl! Loaded with ingredients that pack a serious nutritional punch, this bowl is perfect if you are trying to reset your body in 2016!_1040101

Purple Rice

I like to use purple rice as a little sassier version of a whole grain.  It is almost exactly like brown rice, just with that gorge purple hue.  Purple rice is super high in fiber, and the natural purple color is high in antioxidants. I use this as the bast of my Superfood Lunch Bowl! Cook according to package directions, mix with one teaspoon rice vinegar.

 

Kale

Oh Kale yeah!  By now, you and everyone you know is probably aware of the healthiness of Kale. Kale is actually one of the most nutrient dense foods on the planet.  It is packed with Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Manganese, Calcium, Copper, Potassium, Magnesium, and Omega-3 Fatty Acids.  Woof! Rinse, Dry, Chop, and sautée with olive, garlic, salt and pepper. 

 

Avocado

Avocado has always been one of my faves.  They’re abundant in California, and are an Omega-3 Fatty acid, Vitamin C and fiber powerhouse.  Select a ripe avocado, pit, and slice. Note: these do not keep well in the fridge.  Always slice your avocado fresh instead of storing!

 

Tomato

Tomatoes are an excellent source of Vitamin C, and are thought to fight free radicals known to cause cancer.  I saw these little purplish tomatoes and I couldn’t resist! Wash and slice thin.

 

Salmon

Salmon is another Superfood!  It’s an incredible source of Vitamin B12, Vitamin D, and Selenium.  It’s also high in Omega-3’s, Potassium, Niacin, Vitamin B6, and of course Protein!  You can cook salmon fillets so many ways. I usually either marinate in Mirin and grill or marinate in extra virgin olive oil, salt, pepper, and garlic, and bake (as pictured)

 

Pomegranate

Pomegranate has been lauded for it’s heart healthy benefits.  Pomegranate seeds are an excellent source of Vitamins as well as Folic Acid (helloooo pregnant Mamas!), and have antioxidant, antifungal and antitumor properties!  I love these tart and sweet little nibbles.  Scatter them over salads or in your bowl for a nice textured crunch!

 

Chia Seeds

Chia seeds are little Fiber, Protein, and Omega-3 Linebackers! They are one of the foods that delivers the most nutrients with the least amount of calories.  Increase the nutrient value of your Bowl, Salad, or Smoothie, by scattering in a few of these little suckers!

 

_1040089_1040096_1040095_1040098

 

THE DRESSING

  • 3 Tablespoons Extra Virgin Olive Oil
  • 1 Tablespoon Dijon Mustard
  • Juice and zest of 1 Lemon
  • 1 Teaspoon Maldon salt
  • 1/4 Teaspoon Black Pepper
  • 1/2 Anchovy fillet, crushed (optional but delish)

Combine all ingredients and whisk well together.  Dress your bowl immediately, or store in the fridge for up to one day.

Share this post:

Leave a Comment:

11 Comments

  1. Lena says:

    The ‘bowl’ trend hasn’t really come to Colorado yet, but I had one when I visited San Francisco last year and it was SO GOOD so I’ve been recreating them at home since. Thanks for the recipe!

    01.27.16Reply
  2. Hi Eva!

    Any idea where I can buy purple rice? Whole Foods? Thanks for the lovely recipe! I can’t wait to make this!! Any tips on getting rid of sugar cravings? I’ve been going crazy with sugar lately due to over-consumption during the holidays!

    Thanks!
    Sara

    01.27.16Reply
    • Yes, Whole Foods! That’s where I found mine.

      In terms of Sugar Cravings, try tea! When I was pregnant with Marlowe my midwife wanted me to cut back on sugar big time but I craved it all day long! Especially cookies and cakes. Every time craving for sugar hit me I would make myself a delicious cup of tea with a little bit of agave in it. Agave doesn’t throw your blood sugar levels out of whack as badly, and it quelled my cravings (for the most part).

      xx
      EAM

      01.27.16Reply
  3. Greg Fillmore says:

    Hi Eva,
    Very good post.
    A friend introduced me to kale, it can grow in almost ALL weather conditions. It is nice to prepare food with colors and presentation. In China they would say Huhn hau (very good), in England, that a “BRILLiant!, toward your food presentation, maybe a Celebrity Master Chef appearance is in your future?
    I usually seek to have Kale Chips with me when traveling, a good healthy snack to share, with whomever I am seated with while traveling, preferably on the train.
    Whenever I am in Southern California I enjoy seeing the Spanish mission style stations.
    Now, a gingerbread cookie from baking the other night. 🙂
    Have a good day, to the folks here at Evas superior blog.
    Greg Fillmore

    01.27.16Reply
    • The guy next to seat 61 says:

      Hi Greg,
      As a train enthusiast I’ve followed train routes on Google maps.
      Among others I got interested in Encinitas. Is it worth visiting?
      Coaster Station
      Encinitas (ENC), CA 92024
      https://www.amtrak.com/pacific-surfliner-train

      The ‘station’ itself is probably not THAT much of a sight 🙂
      http://www.greatamericanstations.com/Stations/ENC
      Anyway, I got interested in this place.

      Which Spanish mission style stations can you recommend?

      Good (train) travels @ all!
      Regards from
      The guy next to seat 61

      02.02.16Reply
  4. Delish! Thanks for inspiration for dinner tonight with the salmon. I love making bowls like this during the week by having the individual parts somewhat prepared so I can throw a bowl together on the go for lunch or to take to work. Lightly quick sautéing the kale ahead of time, as well as making rice or quinoa and having a protein option prepared, that way I can add the fresh ingredients, and portion the rest into a glass container and head to work with a healthy meal on the fly. Thanks for sharing!

    01.28.16Reply
  5. Jessica says:

    I have found that if I run cold water over the flesh part of an avocado after cutting it, it will keep in the fridge for a day (or even two if you are lucky)! That way I use half for my lunch one day, and keep the other half for the next day if I don’t use it for dinner.

    01.28.16Reply
  6. nannick says:

    Can’t wait to try the anchovisdressing!
    (and must drink more tea ; )

    01.28.16Reply
  7. Courtney says:

    I just leave the pit in the avocado if I’m saving half of it, or throw in a container with a slice of citrus fruit ??. That’s my go to dressing but I haven’t tried it with anchovies. I’m sure it’s amazing!

    01.28.16Reply