Rainbow Bowl

Rainbow Bowls are nature’s gift to healthy eating. Eating an array of colours has never been easier. Simply aim for a bowl or plate packed full of your favourite seasonal fresh fruit and veggies. For a gut boosting added bonus add a healthy dollop of your favourite kraut.

This Rainbow Bowl is inspired by my weekly outing to my local farmers market. I absolutely love seeing what is in season. I enjoy chatting with the local farmers. Every trip teaches me something new about farming – and a reminder I do not have a green thumb.

Veggie bowls are my-in-a pinch meals. I tend to keep sprouted quinoa in the fridge, and on Sundays I prepare extra roasted veggies for the following week. This way I don’t have to think too hard about what I’m eating for lunch.

For a couple years I went raw. My rainbow bowls were made up of 100% raw veggies.  When I started developing severe stomach pain I found my tummy prefers cooked veggies. Why? They are easier to digest, and I love how the flavour is enhanced.

You can prepare a typical rainbow bowl from scratch in under 30 minutes, but when you have the roasted veggies already on hand you can whip up a satisfying, protein rich, colourful, and flavourful bowl in minutes.

Choose a wide variety of vegetables:

Root veggies: are some of the most nutrient-dense vegetables in the world! Because root veggies grow underground they absorb an enormous amount of vital minerals from the earth. This is my biggest WHY I choose organic produce. Try a variety of yams, beets, parsnips, turnips, rutabagas, carrots, yuca, kohlrabi, onions, garlic, celery root (or celeriac), horseradish, daikon, turmeric, jicama, Jerusalem artichokes and radishes.

Brassica veggies: are a family of vegetables, known for their disease-fighting qualities. Like all veggies, they’re low in calories, fat, and sodium. They contain a healthy source of fibre, and offer a variety of other essential vitamins and minerals. Commonly called cruciferous vegetables, brassicas veggies contain phytochemicals and have a variety of health benefits for our bodies; they are best known for their cancer-fighting properties. Look for Kale, cauliflower, broccoli, brussel sprouts, broccoli, rapini, kohlrabi, turnips, daikon, collard and mustard greens, cabbage and Bok Choy.

The only downside to Brassica’s is that they are high in FODMAPs carbohydrates, which can cause a whole slew of digestive symptoms like gas, bloating, and constipation or diarrhea.

It took me well over 5 years to figure out I couldn’t digest brassica’s properly. After many a test, poop tests included, my functional medicine doctor finally figured out my body didn’t produce molybdenum – a necessary mineral our bodies need to break down sulfur. So I began a very long and tedious elimination diet. I removed all of my favourite veggies low and behold all my symptoms went away.

No more gas, bloating, brain fog, headaches, severe fatigue and constipation. I’m still careful with the amount of brassicas’ I eat though as I notice immediately when I’ve eaten too many  – I look about 6 months pregnant.

I urge you to listen to your body, and keep a food diary for a week if you are having any negative symptoms. To help you get started on your health habits journey, I created a FREE Grocery Guide for you, be sure to download it, print it, or screenshot it next time you head out to the supermarket.

An elimination diet is one of the most common and easiest ways to determine any food sensitivity. I work and support my clients through this often tedious process and support them with alternate recipes and substitutions. Be sure to reach out if you think you have any food sensitivities, I’m happy to schedule a consultation with you to discuss any of my nutrition programs.

I hope you LOVE LOVE LOVE this bowl as much as I do! In need of a dressing try my Lemon Tahini sauce – it goes with just about any bowl.

Print

Rainbowl Bowl

Ingredients

Ingredients:

• Rainbow Quinoa rinsed well
• Delicata squash sliced, seeds removed
• Various wilted greens – kale, chard, spinach, mustard greens
• Purple sweet potato chopped
• Garbanzo beans rinsed well
• Fresh tomatoes chopped
• Kraut
• Fresh berries
• 4 tbsp Extra Virgin Olive oil
• Fresh Squeezed lemon juice
• Pink Himalayan Salt
• Black Pepper

Instructions

Directions:

1. Pre-heat oven to 400.
2. Follow directions on package for quinoa.
3. On a parchment lined baking tray, lay the delicata squash and purple sweet potatoes. Drizzle EVO on top and sprinkle with salt and pepper. Bake for approx 20 mins or until golden, flip sides and continue baking for an additional 10 mins.
4. In a preheated skillet add 2 tbsp olive oil and a pinch of salt/pepper, saute greens until wilted.
5. In a bowl, add a spoonful of quinoa, wilted greens, garbanzo beans, all roasted veggies, a healthy scoop of kraut and fresh berries. Drizzle with fresh lemon juice, salt/pepper to taste.
6. Enjoy!

If you try this recipe, let me know. And if you are lover of figs share your favourite recipe with me. I’d love you to pin it on Pinterest or share it on Facebook. Post your re-creation on Instagram (tag me @amandavs #amandavs, #healthyissexy) I’d love to see your creations.

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XO Amanda