When trying to eat healthy or follow a special diet (vegan, gluten free, dairy free), it’s always a good idea to cook meals that not only taste good but excite your other senses as well. Meals that smell delicious. Vibrant, colorful ingredients that make you want to snap a picture of your plate. A variety of textures that make every bite interesting. Instead of feeling like you are depriving yourself, you are more likely to feel like you are treating yourself to something special.
It also helps to encourage mindful eating — or the concept that we are not just nourishing our body with our food but also our spirit and overall well-being through the experience of a meal.
A popular food trend that is a great example of this is the “Buddha bowl,” which is usually a mix of greens, raw or roasted veggies, and a healthy grain like quinoa or brown rice. The idea is to create a meal in one bowl that emphasizes taste and texture, and a healthy mix of protein and carbohydrates. Choosing ingredients with a lot of color not only makes the meal visually appealing, it is also good practice for ensuring you are getting the benefit of a variety of vitamins and nutrients.
Sweet Potato & Brussels Sprout Buddha Bowl with Balsamic Reduction Sauce
Yield: 2 servings
Ingredients:
Vegetable oil cooking spray
1 cup Brussels sprouts, trimmed and cleaned
1 cup sweet potato, cut into 1-inch cubes
1 Tablespoon olive oil, divided
Cracked pepper to taste
1/2 cup low sodium canned chickpeas, drained and rinsed
1/2 cup frozen, shelled edamame beans
1/2 cup cooked quinoa
1/4 cup red cabbage
1/4 cup shredded carrots
1 Tablespoon toasted sesame seeds for garnishing
2 Tablespoons balsamic vinegar reduction
Directions:
Preheat oven to 400º F. Spray two baking sheets with vegetable oil cooking spray. Place sweet potatoes and Brussels sprouts on one tray, drizzle with 1 1/2 teaspoons of olive oil, and toss together. Season with pepper. Place chickpeas and edamame on the other baking sheet, drizzle with remaining 1 1/2 teaspoons of olive oil, and toss until evenly coated. Season with pepper. Place both trays in the oven and roast chickpeas and edamame beans for 15 minutes. Roast other vegetables for 25 to 30 minutes, or until brown, turning them over halfway through.
To assemble the two bowls, place 1/4 cup cooked quinoa in each bowl, then divide roasted vegetables, chickpeas, and edamame evenly into each bowl over the quinoa. Top with purple cabbage and shredded carrots. Sprinkle with sesame seeds and drizzle balsamic reduction sauce on top.
NUTRITION INFORMATION PER SERVING: 350 Calories; 12 grams Fat; 1 gram Saturated Fat; 0 mg Cholesterol; 80 mg Sodium; 50 grams Carbohydrates; 9 grams Fiber; 12 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit henryford.com.
