Throughout the month of January, I challenge us to embrace the mantra of gradualness, celebrating each victory, each run (however long), each piece of fruit (instead of that cupcake), each attended yoga class. By acknowledging our incremental efforts and successes, however minute or grand, life and our attitudes about it take on a monumentally positive spin and we find success in ever day. We keep our ‘resolution’ momentum, our gusto, our positivity. With so many people kicking off 2015 with the intention of incorporating more healthful practices into their everyday, I’ll be sharing a series of lighter and abundantly nourishing recipes- perfect for those seeking a post-holiday reset or for plant-based inspiration in this new year. A success in every meal. [line][line]
Back in the hubbub of work life, class work, non-vacation realism, it’s often too easy to leave the concept of self nourishment on the sidelines – promising ourselves we’ll make that yoga class, afternoon jog, morning mediation, warm glass of tea tomorrow. When self nourishment isn’t on our radars, buried under deadlines and stresses, we are not only more prone to absently reaching for something less nutritious to fuel the engine, but jeopardize our immune systems, waistlines, and moods in the process. So many of you have asked how to make time for ‘eating the way I do’. I’ve found the most successful tool to healthful eating is consciously planning ahead – selecting a recipe (usually a hearty stew or the elements of a substantial salad) that I can make Sunday evening that will not only make multiple portions, but will keep well in my refrigerator or freezer for a week to have at my grab-and-go convenience. Once prepared I divide the portions into glass tupperware and there I have it. Every meal is an opportunity for success, why not give yourself the advantage!
Inspired by my Rainbow Buddha Bowl, today I’m so excited share my Winter Buddha Bowl, a more guided, warmer, and seasonally specific version of my vibrant and customizable vegan macrobiotic salad. Made with a base of protein and fiber rich nutritionally hearty grains and sweet potato, dark leafy greens, gut health boosting ferments, vitamin rich and creamy creamy avocado, and belly filling nuts, this simple bowl’s elements require only minutes of preparation and will keep for you to have handy when the going gets busy. I prepare each component Sunday night, keeping them separate until I’m ready to dig in, then simply put them in a tupperware for on the run meals or my favorite bowl for a ready-made dinner. What I love most about this salad is not only the wide array of colors and abundance of immune boosting phytochemicals, but also that each day can be completely different so your palate never gets bored- the possibilities are truly endless.
Winter Buddha Bowl [makes 1 bowl]
select components from each category to make your dream bowl
½ cup cooked nutritionally hearty grain [black rice, farro, brown basmati rice, quinoa]
½ cup lightly steamed leafy greens, roughly chopped [kale, spinach, chard, collards]
2 tablespoons raw nuts or seeds [hemp, almonds, walnuts, cashews, pistachios, pumpkin seeds]
½ cup sweet potato, carrots, or cauliflower with skin, cubed
¼ cup sauerkraut or kimchi of choice
¼ medium avocado, sliced
1 tablespoon olive or flax oil
juice of ½ a lemon
To assemble bowl, spoon the cooked grains into your favorite bowl or tupperware. Top with greens, nuts or seeds, potato, kraut or kimchi, avocado, then dress with oil and lemon juice. Serve and enjoy!
** To Cook Grains: In a medium sauce pot bring 1 cup grain + 2 cups water to a boil over medium-high heat. Reduce heat to low, cover, and allow grains to simmer for 30-40 minutes or until all water has been absorbed. Remove from heat, allow grains to sit for 5 minutes, then fluff with fork and serve.
** To Steam Greens: In a medium skillet, heat 2 tablespoons water over medium-high heat until just boiling. Add 1 cup raw greens and sauté, stirring consistently, until they have a vibrant green color and have just wilted (about 1-2 minutes). Remove from heat and serve.
** Sweet Potato can be microwaved, roasted, or steamed with skin on, then sliced into cubes. .
Nutritional Information [estimated per average bowl]
450 Calories, 54g Carbohydrates, 24g Fat, 12g Protein, 12g Fiber, 9.5g Sugar
Dinosaur and Purple Kale & Stahlbush Island Farms frozen vegetables generously provided by Whole Foods Friendship Heights. 4420 Willard Ave, Chevy Chase, MD 20815