When I was brainstorming recipes to test, I thought "How can I get as many super foods in one meal as possible?" A bowl is the obvious choice. And let me tell you, THIS bowl has it ALL:
Sweet Potatoes
Walnuts
Blueberries
Quinoa
Kale
Avocado
Apple Cider Vinegar
Let's break it down.
Sweet Potatoes - Chock-full of vitamins and minerals, such as antioxidants beta-carotene and lycopene, these powerful phytochemicals are FANTASTIC for your skin and protect against ALL the cancers like skin, breast, reproductive, stomach, intestinal, rectal, and esophageal cancer.
Walnuts - They look like brains! Walnuts primarily contain a combination of protein and polyunsaturated fats (omega-3 and omega-6) along with many vitamins and minerals, which makes them a pretty great brain food. They also support immune, bone, heart and nerve health.
Blueberries - These powerful antioxidants are the ULTIMATE warriors of free radicals that increase the aging (or oxidation) process. There are many things we come into contact with daily that speed up the oxidation process: air pollution, water pollution, pesticides/insecticides, preservatives, artificial food coloring and additives, UV exposure, and more. Blueberries are your front-line defense against these toxins.
Quinoa - This grain is one of only two members of the plant kingdom that are considered a 'complete protein'. What is a complete protein? Complete proteins have all nine of the essential amino acids our bodies need. Things like meat, poultry, fish, eggs, milk, and cheese are all considered complete proteins. Quinoa and soy are the only plant-based complete proteins.
Kale - Kale is a rock star in the plant world, and rightfully so. Its an anti-cancer powerhouse with TONS of antioxidants and several amino acids like omega-3 fatty acids. Kale also contains sulfur which acts as a potent antibiotic, antiviral, and anti-inflammatory.
Avocado - There isn't a food more perfect than the avocado. Its easily digested and contains over 25 essential nutrients and fatty acids. These nutrients and fatty acids increase the body's ability to assimilate and absorb nutrients from the other foods we eat with it. They are also an excellent source of glutathione, a naturally produced chemical in the body that aids in detoxification, amongst other things.
Apple Cider Vinegar - This popular home remedy has various health properties, including microbial and antioxidant effects. Healthy bacteria and enzymes can help kill/prevent harmful bacteria from forming or growing, and can lower blood sugar levels.
Ingredients:
1/2 cup walnuts, roughly chopped
1 cup of cooked quinoa
1 cup fresh blueberries
1 avocado, diced
1-2 tbsp. fresh parsley, chopped (optional)
Roasted Sweet Potatoes
2 large sweet potatoes, washed and sliced into 1/2" rounds
1 tbsp. Extra Virgin olive oil
1 tsp salt
1 tsp paprika
1/2 tsp dried thyme
Kale Salad
1 bunch of kale, washed and chopped
1/4 tsp salt
1 tbsp. fresh lime juice
Dressing
1/4 cup of apple cider vinegar
1 tsp Dijon mustard
1/4 tsp salt
1/2 cup Extra Virgin olive oil
1 clove of garlic, minced
Preheat oven to 450 degrees Fahrenheit and line a large baking sheet with parchment paper. On baking sheet, combine sweet potato rounds, olive oil, salt, paprika, and dried thyme until evenly coated. Arrange in a single layer and bake for 25 minutes, pausing to flip, and return to the oven for another 15 minutes.
While the sweet potatoes bake, prepare the kale salad by combining the chopped kale, salt, and lime juice in a large bowl. Using your hands, gently squeeze the kale until it decreases in size by about half. Set aside.
Next, prepare the dressing by combining the apple cider vinegar, dijon mustard, salt, and garlic in a small bowl. Whisk to combine. Gradually drizzle in the olive oil while continuing to whisk. Set aside.
To Make The Bowl
Place half cup of cooked quinoa in bottom of each bowl. Add a few slices of sweet potato and a pile of kale salad. Add half a cup of blueberries, 1/4 cup of chopped walnuts, 1/2 an avocado, and chopped parsley, if using, to top each bowl.
Serve with vinaigrette and a whole lotta love!