Lentil, Beet, + Wheat Berry Buddha Bowl

Lentil, Beet, + Wheat Berry Buddha Bowl

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Serves 4

Ingredients:
2 cups cooked wheat berries
2 cups cooked lentils
2 cups cooked beets, diced
1 cup shredded carrots
4 cups arugula
1 cup freshly chopped mint, basil, and parsley
.25 cup of crumbled goat cheese

Dressing:
1 small shallot, diced
1/2 cup of extra virgin olive oil
1/4 cup rice wine vinegar
1 tablespoon country dijon mustard
salt + pepper to taste

Method
Combine wheat berries in an Instant Pot with a 3:1 ratio of water to grain and a dash of salt. Use the manual settings for high pressure at 30 minutes with a quick release and then drain the wheat berries.  In the meantime, prepare the dressing by combining ingredients in a jar and shaking until well combined.

For each serving, layer in a bowl, 1/2 cup each of wheat berries, lentils, and beets. Add 1/4 cup of shredded carrots. Add 2 tablespoons of dressing. Top with 1/4 cup of mint, basil, and parsley and 1 cup of arugula.

Recipe Hacks
Wheat berries are my favorite ancient whole grain, but they can be hard to find. I finally found some at a local natural foods store and you can find them on Amazon. In a pinch, cooked farro is easier to find and makes a great substitute.

A huge time saver is to buy Melissa's steamed lentils and cooked beets. You can find these at most grocers in the refrigerated produce section.

Nutrition Facts Amount Per Serving calories 573  Total Fat 32g Saturated Fat 5 g Sodium 1213 mg51 %Potassium 900 mg Total Carbohydrate 61g Dietary Fiber 16g Sugars 16 g Protein 17g

Southwestern Buddha Bowl

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Southwestern Buddha Bowl

Ingredients
2 cups cooked quinoa
2 cups cooked black beans
1 sweet potato
1 cup cherry tomatoes, halved
1 avocado, diced
4 cups shredded kale
.5 cup freshly chopped cilantro
.5 cup sliced green onions
.25 cup cotija cheese

Dressing
1 small jalapeno, diced
.5 cup of extra virgin olive oil
.25 cup lime juice
1 Tablespoon chopped cilantro
salt + pepper to taste

Method
Preheat oven to 400*. Peel sweet potato and cut into one inch cubes. Toss with a tablespoon of avocado oil or olive oil, a .5 tsp of salt and .25 tsp of freshly ground pepper. Roast until done about 20 minutes. Allow to cool. 

Layer your Buddha bowl in this order: .5 cup of grains, .5 cup of legumes, .25 cup of sweet potatoes, .25 cup cherry tomatoes, .25 of the avocado, 1 cup shredded kale, cheese, and dressing.

If preparing  your Buddha Bowl to eat later in the week, pour the dressing in the bottom of a jar or container and layer quinoa, beans, potatoes, veggies, cheese, and greens. When it is time to eat, turn the jar upside down and give it a good shake. Store up to one week.

 

 

Greek Buddha Bowl

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Greek Buddha Bowl

Ingredients
2 cups cooked bulgur
2 cups cooked chickpeas
1 cup cherry tomatoes, halved
1 cup english cucumbers, chopped
.5 cup sliced green onions
4 cups shredded romaine
.25 cup of minced mint + parsley
.25 cup feta cheese

Dressing
1/2 cup of extra virgin olive oil
3 Tablespoons of Red Wine Vinegar
1 garlic clove, minced
2 Teaspoons dried oregano
.5 tsp salt
.25 tsp pepper

Method
For dressing, combine ingredients in a jar and shake vigorously until well combined. 

For each serving, layer in a bowl, 1/2 cup each of bulgur, chickpeas, and tomatoes. Add 1/4 cup of shredded cucumbers and green onions. Add 2 tablespoons of dressing. Top with 1/4 cup of mint, + parsley and 1 cup of romaine.

 

Breathe. Eat. Repeat

We are so excited to announce that we will be the chef de cuisines for The Stress Therapist's Weekend Meditation + Yoga Retreat! We have crafted a menu that is sure to nourish the mind, body and soul. Spaces are limited, so if you need a restorative weekend filled with good food, love, and light, sign up today! 

Check out www.thestresstherapist.com/retreats for more details. 

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The Best Way to Start Your Day

Good morning, y'all! It's Susan here. A little history about me...I'm an active mom of littles (ages 5 + 3). I have been running half marathons for 10 years now, began sprint triathlons 3 years ago and I am currently training for my first ever Olympic distance triathlon in September. (Yikes!)

My love of food and fitness has naturally resulted in an interest in learning all about nutrition. It is SO key to our health, well-being, and training. I have a lot of active mom friends and just yesterday we were talking about nutrition, the importance of breakfast and how breakfast can be SO easy to skip. This conversation was fresh on my mind this morning as I found myself whipping up an omelette at 6:30 after my swim workout. And I clocked it: 10 minutes. I had a delicious, nutritious, protein-packed breakfast all before I had to rouse my littles for school. As I was cooking it, I was thinking of ways to make it EVEN faster. I wanted to share a couple of ways you can set yourself up for some breakfast success. Here are some tips with you on how you can make time for this kind of breakfast in your morning.

This method is so fool-proof, even this tiny chef can pull it off! 

This method is so fool-proof, even this tiny chef can pull it off! 

Omelettes

The night before:

  • In a blender, whip up 3 eggs for every one omelette you plan to cook over the next few days with s+p to taste. Leave in a covered pitcher in the fridge.
  • Chop vegetables and meat and pre-shred cheese. Store in air tight container overnight.

In the morning:

  • Heat oil or butter in skillet over medium-high heat. 
  • Add about 1/2 cup of egg mixture
  • Reduce heat to medium and put a lid over the pan. , <--- This is my secret to cooking the eggs faster and more uniform. NO FLIPPING REQUIRED! 
  • When eggs are mostly set, add cheese and your favorite fillings. Fold omelette in half. Turn off heat. Add the cover and allow to rest until cheese melts and eggs completely set.

This just made your 10 minute omelette into a 5 minute omelette. Totally worth skipping the snooze button for!

Weekend Frittata

My friend Alexis and I both share this approach to have breakfast at the ready. Make a giant Frittata over the weekend and portion it out for weekday mornings. This is an excellent way to start your morning with loads of veggies and quality protein. 

The more color, the better! #eatyourveggies

The more color, the better! #eatyourveggies

Frittatas are SO versatile, there is really no wrong way to do it. You need an oven-proof skillet and a good supply of eggs. My toss and cook approach is generally this:

  1. Preheat oven to 400*
  2. In a bowl (or blender) mix 12 eggs, .5 cup of dairy (milk, half + half, or cream - whatever your diet calls for), s+p to taste, and a few dashes of hot sauce.
  3. Brown about 8 oz. of turkey sausage or meat of choice (however you like it, mild, spicy, sweet). 
  4. Toss in veggies like onions, tomatoes, zucchini. Save the leafy greens for last. (kale, spinach, power greens)
  5. Once the greens are wilted, spread meat and veggies into a nice even layer.
  6. Top with 2 cups of cheese.
  7. Cover with egg mixture. Cook until eggs begin to set around the edges of the pan.
  8. Pop pan into the oven for 8-10 minutes or until eggs are completely set.
  9. Allow to rest for 5 minutes before serving.

Instant Brunch

I am not a sweets for breakfast kind of gal and a couple of rounds of Whole 30 reframed my thinking on what to eat in the morning. Who said breakfast couldn't be more like the other meals we eat throughout the day? That's when I started taking the previous nights' dinner and repurposing it for breakfast by simply adding a couple of fried eggs to it. Some excellent options for breakfast turned brunch a la fried egg:

Kale, ham, + feta. Instant. Healthy. Delish.

Kale, ham, + feta. Instant. Healthy. Delish.

  • Chili, cheese, and avocado
  • Tasty Bite Madras Lentils (This is a microwavable pack and it has clean ingredients! You can read everything on the label)
  • Hamburger Patty
  • Whole wheat cheese toast, diced avocados + bacon
  • Roasted sweet potatoes
  • Stuffed acorn squash
  • Any sautéed or grilled veggies

And just like my omelette method, you can fool-proof your fried egg technique by covering the pan with a lid. 

 

I love savory, protein-packed breakfasts and when I'm REALLY in a pinch for time, I will simply roll up some lean deli meat with a slice of cheese and dip it in some dijon mustard. Your body would prefer you start your day with healthy protein. Whether it be eggs like what is featured here, nuts/nut butters in a smoothie, peanut butter in your oatmeal, or a yogurt parfait; love your body with your food choices and it will love you right back! 

xo