Nourish Bowl

Cooler weather is a great time for lots of roasted veggies. Your body will naturally start to crave more comfort food during this time, especially if you’re in extremely cold weather. But, we can still keep comfort food healthy. This nourish bowl is filled with roasted and hardy vegetables. So that green stuff on the left is my pesto sauce that I was going to pour on top of this bowl, but honestly it doesn’t need it.

If you don’t already use swish chard, give the more common spinach a break and try it. It actually has a really great flavor to it when cooked and lots of beneficial nutrients. In 1-cup of chard there is only 7 grams of carbs, 4 grams of fiber, and 3 grams of protein. It has a high percentage of your daily requirements for vitamin K, A, and  C. Its vitamin C and K content make it great for maintaining healthy bones. It’s also a good source of magnesium making it a great support for muscle and nerve health. It’s also filled with 13 antioxidants that kick cancers butt, lowers blood sugar and blood pressure, and other magical things. (1)

So go get some chard and eat this yummy bowl.

Time: 40-45 minutes  Serves: 2 

(Gluten-free, Paleo, Vegan, Low-FODMAP)

Ingredients 

  • 1 large sweet potato
  • 4 cups of swiss chard
  • 2 cup of broccoli
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of pepper
  • About 2 1/2 tablespoons of coconut oil or avocado oil

Curry Roasted Chickpeas

  • 1 can of chickpeas or  2 cups of sprouted chickpeas
  • 1/4 teaspoon paprika
  • 1/8 teaspoon of cinnamon
  • 1/2 teaspoon of cumin
  • 1/2 teaspoon of turmeric
  • 1/4 teaspoon of salt
  • About 1 tablespoon of coconut oil or avocado oil to coat

Note: If you don’t happen to have a lot of spices on hand use your favorite curry powder for the roasted chickpeas.

Directions 

1. Pre-heat the oven to 400 degrees.

3. Drain and rinse the can of chickpeas in a bowl with water and peel of the outer layer and pat dry. Place them on a baking sheet and cover the chickpeas with oil, and coat with the seasoning blend.

4. Cut the sweet potato length wise and place them skin down on a baking sheet. Coat evenly with about 1 teaspoon of oil, and sprinkle with salt. Cut the onion into large wedges and add them to the baking sheet.

5. Place the chickpeas, onion, and sweet potato in the oven for about 40 minutes.

6. Roughly chop the broccoli, coat with a thin layer of oil and salt. Add to the oven after the chickpeas, onion, and sweet potato have been cooking for 25 minutes. At this time you can flip the sweet potato and stir the chickpeas.

8. You can use your hands to separate the chard leaf from the stem and cut them into large pieces. Lightly coat with oil and a little salt and add to the oven with the other vegetables after 30 minutes of cook time. Cook for 10 more minutes and everything should be ready.

Tip 1: If  your chard wasn’t already washed, start this meal prep with washing the chard and pat it dry. It should be dry before putting it in the oven to obtain a crispier texture. Also, don’t over do it with the oil or it will make them too  soggy. 

Tip 2: To keep it low-FODMAP just leave out the onion and only have 1/2 cup of broccoli, and sweet potato at a time or you can use a non-sweet potato if you want more servings.

Paleo Version

*Replace the chickpeas with pan roasted chicken thighs

  1. Heat the skillet with about 1 table spoon of preferred oil over medium to medium-low heat
  2. Coat the chicken thighs with the prepared spice blend (cumin, cinnamon, paprika, turmeric, and salt)
  3. Cook each side for about 10-15 minutes  (it should be slightly brown, but not too dark)
  4. Let it cool and add it to your nourish bowl.

 

This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects.  The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care workers.

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