Bowls/ Dinner/ Lunch/ Plant-Based/ Recipes

The Zesty Life Bowl

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Fuel your greatest moments

The Zesty Life Bowl is a plant-based buddha bowl that equips you with vibrant and nutrient-dense fuel for your life!

I’ve always eaten quite healthy, but since going fully plant-based/vegan, I’ve seen accelerated effects on my well-being. Improvements have ranged from; enhanced energy and recovery time, healthier skin, improved digestion and a less expensive grocery bill—plant-based is anything but a hindrance.

Satisfying, mouth-watering, foodgasmic plant-based meals

To be at the top of your game in sport, life and business means you need plenty of nutrients. When you stop focusing on calories, carbs and diets, and start focusing on the nexus between the foods you eat and how you feel and function, you’ll be blown away! I guarantee.

Eating a plant-based diet seems like deprivation for many people. But I assure you, I love food, and you’ll never catch me wasting away or starving myself on baby carrots and water. There are endless delicious plant-based foods, full of flavour.

This foodgasmic Zesty Life Bowl is my go-to meal and typically contains greens, grains, veggies and a sauce. The best part is you can follow the same principle, but mix things up with quinoa, rice or millet (*I typically stick to gluten-free gains, but Farrow is another yummy option) paired with a variety of greens such as spinach, kale, microgreens or arugula, nestled alongside chopped up veggies such as beets, carrots, pea shoots, broccoli etc, and topped with things like sauerkraut, tofu and roasted yams.

Spinach – One of the most nutrient-dense foods on the planet, this endurance enhancing leaf is full of iron, contains cancer fighting antioxidants, Vitamin A, Vitamin K, and 40% of your magnesium requirement daily. Whoa yeah baby let’s get it on!

ArugulaVision boosting carotenoids, muscle tissue boosting chlorophyll and endurance enhancing nitrates.

Beets – Beetroot contains the essential nutrients potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beetroot is a great source of soluble fibre which may help digestion, reduce high blood cholesterol and help prevent heart disease.

Sauerkraut – This healthy fermented cabbage contains an incredible amount of probiotics that’ll boost your immune system, digestion and overall well-being. It’s also full of bone-forming vitamin K, free radical fighting and immunity enhancing vitamin C.

Avocado – Full of brain-healthy omega-3 fatty acids, inflammation reducing antioxidants, and blood pressure reducing potassium (30% more than a banana!).

Cilantro – Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of daily recommended intake. Vitamin-K has a potential role in bone mass building. —recovery faster from injuries!

Pea Shoots – Peas are commonly being used as a base protein concentrate for many vegan protein powders and they contain between 20-25% protein (Move over popeye, I’m comin up). Pea shoots are also rich in protease inhibitors, these little dudes stop bacteria, viruses and fungi in their tracks. They also prevent certain viruses that promote cancer and are useful in reducing LDL (bad cholesterol) in the blood.

Red Cabbage – Cabbage has anti-inflammatory properties, is rich in bone strengthening Vitamin K, brain-boosting polyphenols and is packed with collagen-forming and immunity enhancing vitamin C.

Yam – Yams are made up of complex carbohydrates and dietary fiber allowing for slow uptake to keep blood sugar levels steady. Yams have healthy skin promoting and bone strengthening vitamin A, which also works to heighten night vision (But probably don’t toss your headlamp).

Pumpkin Seeds – Full of anemia-fighting iron, immunity-boosting zinc, recovery-accelerating magnesium and mood-boosting tryptophan.

Black rice – Rich in powerful disease-fighting antioxidants, healthy cholesterol boosting phytochemicals, detoxifying phytonutrients and digestion-improving fibre.

Quinoa – Essential nutrients for muscle recovery, one cup of quinoa delivers minerals, fiber, antioxidants, enzymes, all nine essential amino acids and nine grams of protein, making it one of the most complete foods in nature. Iron-rich quinoa helps the body produce energy and helps the blood deliver oxygen to muscles. Particularly critical for female and endurance athletes who are often iron-deficient.

Turmeric –This long lost zesty relative of ginger has an impressive list of uses and benefits. Cancer-fighting is a badge it wears proudly, but also Turmeric is an anti-inflammatory and helps support the body’s inflammation levels—a valuable supplement for those active in sport.

Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.

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The Zesty Life Bowl, a million different ways! 🙂

HEY! Are you looking for more ways to streamline planning, shopping and cooking? Shoot me an email if you’re interested in the Zesty Life meal planner.

The Zesty Life Bowl

Print Recipe
Serves: 2–3 Cooking Time: 20–40min

Ingredients

  • 1 c wild or black rice (or other grain such as quinoa)
  • 1 yam, cubed small
  • 1/3 c red cabbage chopped
  • 1/3 c spinach chopped
  • 1/4 c chopped cilantro
  • 1/4 c grated beets
  • 1/4 c grated carrots
  • handful pea shoots, chopped in half
  • 1/2 avocado sliced
  • 1-2 tbsp coconut oil
  • 1 tsp pink sea salt
  • 1 tbsp turmeric
  • A Zesty Sauce
  • https://zestylife.ca/miso-lazy-how-to-make-a-simple-vinaigrette/
  • https://zestylife.ca/turmeric-up-the-zen-sauce/
  • https://zestylife.ca/no-guts-no-glory-vinaigrette/

Instructions

1

Preheat oven to 350 degrees F

2

Lightly coat a cast iron pan with coconut oil and arrange cubed yams; sprinkle the turmeric and sea salt on top. Bake for 30–40 minutes, tossing every so often.

3

Combine 1 c rice with 2 c water, bring to a boil and then simmer for 30min

4

Chop the veggies and set aside.

5

Prepare your desired Zesty Life Sauce (Links above)

6

To serve: Add about 1/3 c rice into bowls and top with veggies, roasted yam, sauerkraut and avocado. Sprinkle pumpkin seeds, and/or almonds, sunflower seeds on top and drizzle with sauce.

Notes

Don't put more than one layer of yams in the pan if you want a slightly crispy texture. My ratio is typically grain 1/4, veggies 3/4.

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