BLOEM - JULY 2024

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
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July 2024 Get It Bloemfontein 47