COMFORTING winter bowls Foodie! Fresh Cook-in-Sauce All Variants Each Gourmade Lamb and Potato Breyani Ready Meal NCFOCLCVIW Scan to add Checkers on WhatsApp and say “Hi” Download the app
FOCUS ON CHECKERS WINTER FOOD Blissful Bowls 2 great recipes for winter Bowls are not just for soups. This winter indulge in comforting Buddha Bowls that packs a nutritional punch and keeps you satisfied. Bowl building fundamentals include the rule of quarters: a quarter grains, a quarter proteins, a quarter vegetables, a quarter leafy greens and round off with healthy fats and a dressing. Here are two delicious bowl recipes you can try. Sweet Potato Chickpea Buddha Bowl Ingredients: Vegetables: 2 tbsp. olive, melted coconut, or avocado oil 1/2 medium red onion (sliced in wedges) 2 small sweet potatoes (halved) 1 bundle broccolini (large stems removed // chopped) 2 big handfuls kale (larger stems removed) 1/4 tsp. each salt + pepper Crispy Chickpeas: 1 (410 g) can chickpeas (drained, rinsed + patted dry) 1 tsp. cumin 3/4 tsp. chili powder 3/4 tsp. garlic powder 1/4 tsp. each salt + pepper 1/2 tsp. tsp oregano (optional) 1/4 tsp. turmeric (optional) Tahini Sauce (Optional): 1/4 cup tahini 1 tbsp. maple syrup 1/2 medium lemon (juiced) 2-4 tbsp. hot water (to thin) Directions Preheat oven (or air fryer) to 200 °C. Coat sweet potatoes and onions with oil and arrange on a baking sheet. Bake for 10 minutes (reduce time for air fryer), then remove and flip sweet potatoes and add oil-coated and salted broccolini. Bake for another 8-10 minutes (reduce time for air fryer), then remove from and add oil-coated kale. Bake for another 4-5 minutes (reduce time for air fryer) then set aside. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings. Once hot, add 1 Tbsp. oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. This also works nicely in an air fryer. Once the chickpeas are browned and fragrant, remove from heat and set aside. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside. To serve: slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls, add freshly grounded salt and black pepper, and top with chickpeas + tahini sauce. Best when fresh, though leftovers will keep for a few days in the fridge. Nutrition per serving: Calories: 474 Carbohydrates: 62 g Protein: 13.2 g Fat: 21 g Saturated Fat: 2.8 g Trans Fat: 0g Cholesterol: 0 mg Sodium: 563 mg Fiber: 11.4 g Sugar: 7.2 g This Chicken Burrito Protein Bowl from Feel Good Foodie takes a bit longer to make as the chicken needs to marinade before cooking. Chicken Burrito Protein Bowl Ingredients: Chicken: ¼ cup avocado oil 3 tablespoons lime juice 3 Chipotle chillies in adobo sauce finely chopped, plus 1 ½ tablespoon adobo sauce 1 ½ teaspoon garlic powder ¾ teaspoon salt 500 g chicken breast cut into strips Coriander lime rice: 1 cup long-grain white rice rinsed 1 ½ cups water ¼ teaspoon salt plus more to taste Zest of 1 lime plus 2 tbsp fresh lime juice ¼ cup chopped fresh cilantro To assemble: 1 head romaine lettuce chopped 1 cup diced tomatoes 1 avocado chopped 1 cup frozen corn thawed 1 410 g can black beans rinsed and drained ½ small red onion chopped Directions: To make the chicken, stir together oil, lime juice, chopped chilies, adobo sauce, garlic powder, and salt in a large bowl. Add chicken and toss to coat. Cover and let sit in the refrigerator for at least 2 hours or up to overnight. Heat a large pan over medium-high heat. Remove chicken from marinade, and add to pan. Cook, stirring, until cooked through, about 5 minutes. Set aside. To make the rice, add salt and rice to a pot of boiling water. Return to a boil, then reduce heat, cover, and simmer until water is absorbed and rice is tender, 15-18 minutes. Uncover and fluff with a fork, then toss in lime zest, lime juice, cilantro, and additional salt to taste. To assemble, arrange rice and lettuce in the bottom of a serving bowl and top with the chicken, diced tomatoes, diced avocados, corn, black beans and red onions. Nutrition per serving: Calories: 761kcal, Carbohydrates: 82g, Protein: 52g, Fat: 27g, Saturated Fat: 4g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 16g, Trans Fat: 0.02g, Cholesterol: 109mg, Sodium: 1294mg, Potassium: 2000mg, Fiber: 17g, Sugar: 6g, Vitamin A: Vitamin C: 32mg, Calcium: 149mg, Iron: 6mg Source: Minimalist Baker and Feel Good Foodie getitmagazine.co.za/bloemfontein July <strong>2024</strong> Get It Bloemfontein 47
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