Adapted from Yummy Mummy Kitchen - Creating a "rainbow" on your plate is a fun and easy way to eat a variety of foods & nutrients. In this bowl, we have sweet potatoes, purple cabbage and roasted kale.
INGREDIENTS
INSTRUCTIONS
*To roast sweet potato slices, roast on a cookie sheet at 450 degrees F for 20 minutes coated with cooking spray or evoo and a sprinkle of salt. I make this in advance and reheat throughout the week. *To roast kale, remove ribs. Coat with 1 tablespoon evoo and a few pinches of sea salt. Bake at 375 degrees on a cookie sheet for 15-20 minutes. Yield: Serves 4 Prep Time: 5 mins. Cook time: 5 mins. Total time: 10 mins. Check out Yummy Mummy Kitchen for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Adapted from Eating Well - Treat your Buddha bowl to a vacation south of the border! This black bean & quinoa Buddha bowl is loaded with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
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INSTRUCTIONS
Check out Eating Well for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Adapted from Eating Well - Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base.
INGREDIENTS
INSTRUCTIONS
Check out Eating Well for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Adapted from Ruled Me - Not your ordinary salad. It's hearty & warm, but still gives you the crunch you crave from veggies. The bite of a slightly charred bell pepper paired with creamy yet tangy hunks of half melted goat cheese is heavenly.
INGREDIENTS
INSTRUCTIONS
Check out Ruled Me for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Adapted from Mashup Mom - Eat the rainbow with this veggie-packed fajita bowls recipe, a perfect fit for either Meatless Monday or Taco Tuesday! Vegetarian fajita bowls are also a great meal prep option.
INGREDIENTS For the Fajita Veggies:
For the Spinach:
For the Cilantro Lime Cauliflower Rice:
Toppings:
INSTRUCTIONS
Check out Mashup Mom for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Adapted from the Minimalist Baker - A nourishing, hearty bowl that’s perfect when you’re craving takeout but want something healthier instead.
INGREDIENTS LENTILS
POTATOES
CAULIFLOWER RICE
KALE
FOR SERVING optional
INSTRUCTIONS
NOTES *For oil-free roasted sweet potatoes, first steam sweet potatoes for 5 minutes in a steamer basket. Then arrange on baking sheet and bake as instructed but only for 15-20 minutes instead of 25. Check out the Minimalist Baker site for more recipes Get a personalized nutrition plan to gain clarity and improve your health A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet. Learn More Chopped Kale Salad with Almond Ginger Dressing (serves 4)
6 cups kale, washed, de-ribbed and chopped into bite-sized pieces 2-3 small carrots, shredded on box grater or mandolin 1 cup shredded red cabbage 1 cup red bell peppers, diced 1 tbsp olive oil ¼ tsp salt ½ cup cilantro, washed and finely chopped 1 cup shelled edamame beans 1/2 cup almonds, roughly chopped 1.5 cups cooked quinoa 1 recipe almond ginger dressing (see recipe below) Directions:
Almond Ginger Dressing 1/2 cup smooth almond butter 2 tbsp tamari 2 tbsp rice vinegar 2 tbsp maple syrup 2 cloves minced garlic 2 tbsp minced ginger ¼-½ cup water Directions:
Rainbow Chickpea Buddha Bowls (Serves 4)
1 small can chickpeas, drained and rinsed 1 tbsp olive oil Juice of ½ lemon ¼ tsp salt Pinch of black pepper 3 cup cooked quinoa 1 cup shredded beets 1 cup shredded carrots 1 cup diced cucumber (optional) 4 cups baby spinach 4-5 green onions, diced ½ cup pumpkin seeds 1 recipe Tahini Lemon Dressing (see recipe below) Directions:
Tahini Lemon Dressing ½ cup tahini ½ cup warm water Juice of 2 lemons 1 tbsp maple syrup 1 clove garlic, finely minced ½ teaspoon salt + a pinch ¼ teaspoon pepper Directions:
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