Bowls/ Dinner/ Lunch/ Recipes/ Vegan

Wild & Fiery Jerk bowl with Mango Salsa


Addicting & delicious pain

This Jamaican jerk bowl is bursting with zest, perfect for the flavour thrill-seeker and a surefire way
to practice pain tolerance! The Scotch pepper found in jerk spice contains capsaicin, which tricks the brain into thinking you’re being burned; the brain responds by releasing endorphins and dopamine. This brings a sense of euphoria similar to a “runner’s high”.

Nutrient-packed nirvana

Cauliflower may seen boring, but it has plenty of benefits. Part of the cruciferous family along with superfoods like broccoli, kale, and brussels sprouts, cauliflower is packed with vitamins and minerals, cancer-fighting compounds known as glucosinolates, and one serving gives you 73% of your daily recommended Vitamin C intake.

Nutritional Highlights

MangoMango contains folate which helps your body make red blood cells. Red blood cells play a key role in cardiovascular function, including improving your endurance by transporting oxygen to your muscles. Mango’s also contain 100% of your daily vitamin C recommendation for promoting healthy immune function and collagen formation. Try Bremner’s frozen Mango

Scotch Bonnet Peppers – Scotch bonnet peppers are an excellent source of antioxidants and vitamins such as infection-blocking vitamin A, tissue-repairing vitamin C, fatigue-fighting iron and energy-promoting vitamin B.

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.

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.

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!

Lime – Limes are full of free-radical fighting antioxidants, immunity enhancing vitamin C, cancer-fighting limonoids and electrolyte-balancing potassium.

Black Beans – Rich in powerful muscle-repairing protein, digestion-improving, blood-sugar stabilizing and blood cholesterol reducing fibre, anemia-fighting iron and immunity-boosting zinc.

Spring Onions – Green onions are full of free radical crushing antioxidants, collagen-forming and bone-strengthening vitamin C & K, and Vision-boosting vitamin A.

Wild & Fiery Jerk bowl with Mango Salsa

Print Recipe
Serves: 2 Cooking Time: 45min


  • 1/2 C quinoa
  • 1/2 c volcano rice
  • 1 head cauliflower
  • 1 c tofu, cubed
  • 2 Tbsp jerk Spice
  • 2 Tbsp coconut oil
  • 1 tsp pink himalayan salt
  • 2 ripe mangoes, fresh or thawed
  • 1/2 shallot
  • 2 tbsp fresh lime juice
  • large handful Spinach, minced
  • 2 c thoroughly-rinsed black beans
  • 1/4 c sliced spring onion
  • 1/4 c minced cilantro
  • 2 tbsp water



Pre-heat oven to 400°F


Roasted Cauliflower


Slice cauliflower and, depending in your tolerance for heat rub on 1-2 tbsp jerk spice. Add pinch of salt.


Coat a cast iron baking dish pan with coconut oil. Toss in cauliflower and pop in oven for approx 35min.


Roasted tofu


Depending in your tolerance for heat rub


1-2 tbsp jerk spice on the cubed tofu


Add to cauliflower dish and bake 15min.


Black Bean Quinoa Rice


Add 1 c quinoa to 1 3/4 c boiling water . Simmer 20min


Once cooked, add your black beans, onions, cilantro, spinach and 2tbsp water. Stir 1until combined and cover


for 2min.


Mango Salsa


Peel and cut ripe mangoes into small cubes and


add to a small bowl. Mince shallot, add to mango.


Squeeze lime juice onto mango mixture, add pinch of salt and mix everything together. Set aside.


To Plate


Place a cup of rice mixture in serving bowl. Top with cauliflower, tofu and mango salsa.

You Might Also Like

No Comments

Leave a Reply