Cooking Club I January

Contributor: Avery Geary
Photographer: Sarah Kunst
date here

This month’s Cooking Club featured a Winter Buddha Bowl.

A nourishing Buddha Bowl made with all the whole foods our body needs to stay healthy during winter. Fresh seasonal pomegranate and citrus fruits, fibre, fats, protein and fermented foods for a happy microbiome.

Screen Shot 2019-01-27 at 11.14.44 AM.png

 Winter Buddha Bowl

A nourishing Buddha Bowl made with all the whole foods our body needs to stay healthy during winter. Fresh seasonal pomegranate and citrus fruits, fibre, fats, protein and fermented foods for a happy microbiome.

THE IDEAL BUDDHA BOWL INCLUDES:

A variety of colors

- Utilizes seasonal ingredients

- Contains dark leafy greens

- Incorporates a whole-grain source

- Has healthy fats

-  Includes fermented foods

BREAKING THAT DOWN & WHAT TO LOOK FOR:

COLORFUL INGREDIENTS:

Winter foods often include pink & orange colored foods - known to boost our immune system & promote anti-inflammatory action

  • Colorful ingredients note that there contains powerful antioxidants and nutrients within the foods

  • - Dark leafy greens contain chlorophyll,  a powerful compound that supports natural , detoxification and provides the body with vitamins/minerals and antioxidants. These foods are widely abundant during the winter months.

  • Eating a variety of colors in your diet helps  to increase consumption of nutrients & vitamins/minerals your body needs daily.

Whole grains and fiber:

  • Whole grains are important for proper digestive function & contain all the major nutrient groups you needs

  • Fiber is essential for a healthy microbiome  & is important for healthy bowel functions

  • Soaking, cooking & chewing make nutrients more bioavailable
    Examples of whole grains: Brown rice, Quinoa, Wild rice

HEALTHY FATS & FERMENTED FOODS

  • Essential for brain support, hormone production and energy

  • Fermented foods ensure the diversity of good bacteria (i.e. sauerkraut, kimchi and kombucha) in your gut. A healthy gut supports a healthy immune system.

  • Avocado & walnuts are  excellent winter sources


CHANGING INGREDIENTS SEASONALLY:

Autumn seasonal foods include: sweet potatoes, apples, beets, brussels sprouts, cauliflower, broccoli and cabbage


Winter Buddha Bowl

A nourishing Buddha Bowl made with  whole foods our bodies need to stay healthy during winter. This bowl incorporates fresh seasonal pomegranate , dark leafy greens, whole grains &  fermented foods for a happy microbiome.

Prep-time: 10 minutes

Total-time: 30 minutes

Serves: 2


Ingredients:

⅓ cup brown rice, uncooked

▪ 1 cup cooked chickpeas

▪ 2 cups swiss chard

▪ 1 small bunch parsley, chopped

▪ 1 small red onion, finely diced

▪ ½ medium butternut squash, peeled, cubed

▪ ½ small broccoli head, diced

▪ 2 tbsp sauerkraut

▪ ½ pomegranate, seeds only

▪ ¼ cup walnuts

▪ ½ pink grapefruit, peeled and cut into slices

▪ 1 tsp cumin

▪ 1 tsp turmeric

▪ Freshly ground black pepper

▪ 2 tsp coconut oil

For the dressing

▪ ½ avocado, peeled and cubed

▪ 2 tbsp almond yogurt

▪ 2 tbsp fresh lime juice

▪ 1 tbsp apple cider vinegar

▪ 1 tsp maple syrup

▪ 2 tsp Dijon

▪ 2 tbsp water

▪ 1 garlic clove

▪ ¼ tsp pink Himalayan salt

Instructions

Preheat the oven to 350F

Line a baking sheet with parchment paper.

Add the chickpeas on a half of the baking sheet, drizzle with 1 tsp coconut oil, season with cumin, turmeric and black pepper and toss to coat evenly.

On the other half of the baking sheet add the butternut squash, drizzle with coconut oil, toss to combine and arrange in a single layer.

Roast for 20 minutes then remove from the oven and set aside.

Meanwhile, prepare the brown rice according to the package instructions (I usually simmer it over low heat for 10 minutes, then turn off the heat, cover the pot and let sit for 10 minutes).

Add the dressing ingredients into the blender and process to obtain a creamy liquid.

To assemble the meal, divide the chard, parsley and onion into the serving bowls. Top with the cooked rice, roasted squash and chickpeas, broccoli, grapefruit slices and sauerkraut.

Garnish with pomegranate seeds and walnuts, and drizzle the avocado dressing on top.

*Note:

Feel free to substitute any seasonal ingredients on hand! This bowl can be served as breakfast as well, topped with an egg or extra veggies!


References:

Avery Geary, MS, CN

Terra Crosby

Recipe adapted by A. Geary  from The Awesome Green, www.awesomegreen.com.