The one who loves the least controls the relationship. - Dr. Robert Anthony

20.09.20 1352 [PST]
Home

Articles
   EAC & MP3s
   UberNet
   Recipes
   Life of Myden
   Ramblings
   Technology

Best MP3 Guide

Gallery

Good Movies

Links

Contact


--
--

  
Home >> Articles >> Recipes

Week Long Power Bowls w/ shake & go vinaigrette

I love having prepped food in the fridge, but don’t love doing hours of meal prep each week. So I came up with this simple method that takes just 25 minutes of active prep time.

The healthy food components can be enjoyed for several days in power bowls, wraps, and even stirred into soups! Power bowls are so fun for family meals because you can switch up the veggies and toppings to suit each palate, giving kids control to build their own bowls.

This recipe is also a handy make-ahead option if you’re having friends over for a meal. Simply chop all the veggies the night before and refrigerate them in containers.

Just before your guests arrive, pop the veggies into the oven, cook the quinoa, and prep the toppings. After cooking, you can all have fun assembling your own power bowls and everyone will be super impressed by the stunning rainbow-coloured meal!

Yield
8 servings Prep time
25 Minutes Cook time
35 Minutes

Ingredients:

For the roasted veggies:
3 small (680 g) sweet potatoes, peeled and chopped (4 cups)
4 cups (500 g) brussels sprouts, trimmed and halved*
1 medium (800 g) cauliflower, chopped into small florets (4 heaping cups)
1 medium (230 g) red onion, peeled and chopped
2 large (500 g) red bell peppers, seeded and chopped
3 tablespoons (45 mL) extra-virgin olive oil, divided
Salt and pepper, to taste

For the quinoa:
2 cups (400 g) uncooked quinoa**

For the fresh veggies:
1 medium (370 g) English cucumber, chopped
1 medium (135 g) bunch green onions, chopped
2 cups (255 g) grape tomatoes (1 dry pint)

For the power bowl toppings:
Chopped lettuce/greens (Romaine, Iceberg, kale, etc)
Salad dressing***
Ripe avocados
Cooked beans or lentils
Nuts and seeds (I use hemp hearts and roasted pepitas)
Hummus or pesto

For the Vinaigrette:
1/3 to 2/3 cup (75 to 150ml) extra-virgin olive oil
1/3 cup (75 ml) balsamic vinegar
4.5 teaspoons low sodium tamari
1 large garlic glove, minced
1 tsp pure maple syrup

Directions:

Position two oven racks near the middle of the oven. Preheat the oven to 400°F (200°C) and line two extra-large (15- x 21-inches) rimmed baking sheets with parchment paper.

It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.

Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil.

Sprinkle generously with salt and pepper.

Roast the veggies for 30 to 40 minutes (I find 35 minutes is perfect in my oven for lightly charred veggies) until fork tender and golden.

There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.

While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups (875 mL) water. Stir.

Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12 to 14 minutes, until the water is absorbed and the quinoa is fluffy.

Remove the lid and fluff the cooked quinoa with a fork.

While the quinoa cooks, chop the cucumber and green onions.

Rinse the tomatoes (I hold off slicing them until just before serving).

Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.

To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl.

Drizzle with a bit of dressing and toss the lettuce/greens until coated.

Top with spoonfuls of your prepped food (quinoa, roasted and fresh veggies)—I always warm up the quinoa and roasted veggies first!

Now, add diced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto.

Keep the power bowl flavours interesting by changing up the toppings each day!

** If you don't think you'll eat this much quinoa in 4 to 5 days, feel free to halve this amount (use 1 cup uncooked quinoa + 1.75 cups water).






  

--