Date Night Superfood Bowls

Name: Date Night Superfood Bowls
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 1 large beet, 200g; 1 medium bell pepper, 150 g; 1/2 tsp (2.5 g) olive oil; 1/8 tsp (0.8 g) salt; 1/8 tsp (0.4 g) black pepper; 1/4 cup (45 g) quinoa; 1/2 cup (120 g) water; 1/8 tsp (0.8 g) table salt; 1 lb (454 g) frozen kale, defrosted; 1 tsp (5 g) olive oil; 1 tbsp (10 g) chili powder; 1/2 tbsp (5 g) garlic powder; 1/2 tbsp (5 g) onion powder; 1 tsp (3 g) lemon pepper; 1 medium avocado, sliced, 120 g; 1 medium kiwis, 70 g; 1 oz (28 g) pumpkin seeds; 2 x 5 oz can salmon, drained; 4 tbsp (60 g) sauerkraut; 2 tbsp (30 g) Dijon mustard

10 steps

Prep:15minCook:45min

These superfood bowls make 2 servings, perfect to share with someone else, or 2 lunch servings for yourself if you don't feel like sharing. I don't like using the word "superfood", but these bowls are packed "superfoods" I can think of, including avocado, salmon, quinoa, and beets. It's delicious, filling, customizable, tasty, while also being high in protein, healthy fats, and fiber

Updated at: Wed, 11 Dec 2024 01:31:12 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories568.2 kcal (28%)

Total Fat26.3 g (38%)

Carbs52.5 g (20%)

Sugars12.5 g (14%)

Protein41.3 g (83%)

Sodium1562.6 mg (78%)

Fiber17.4 g (62%)

% Daily Values based on a 2,000 calorie diet

Instructions

Roasted Veggies

Step 1

Wash your beet, wrap in aluminum foil, and air fry at 400F for 45 minutes, or until soft

beet200g

Step 2

Meanwhile, cut your pepper into strips, season with oil, salt, and pepper, and air fry for 10 minutes (have the beet and pepper finish at the same time)

bell pepper150g

olive oil2.5g

salt0.8g

black pepper0.4g

Step 3

Unwrap the beet, discard the ends, and cut into a medium dice (keep the skin on!!). Dice the roasted peppers as well

Quinoa

Step 4

Add quinoa, water, and salt to a small pot. Bring to a boil, cover, reduce to medium, and let simmer for 12-15 minutes, until fully cooked. Set aside.

quinoa¼ cup

water½ cup

table salt0.8g

Kale

Step 5

Heat a 12" non-stick pan over medium heat with olive oil. Cover and cook your kale with spices (chili, garlic, onion, and lemon pepper) until the water is cooked out and it just starts to brown and stick to the pan (about 10 minutes).

frozen kale454g

olive oil5g

chili powder10g

garlic powder5g

onion powder5g

lemon pepper3g

Rest of Bowl

Step 6

Prepare your 2 bowls with a base of half your kale, and add half the quinoa on top to each bowl Top with your diced beets and peppers

Step 7

Add 1/2 sliced avocado to each bowl. Cut your kiwi into a small dice (with the skin!!), and add half to each bowl

avocado120g

kiwis70g

Step 8

Toast your pumpkin seeds in a small pan over medium heat until fragrant (3-5 minutes). Split in half across the 2 bowls

pumpkin seeds28g

Step 9

Add any protein source you have (I'm going with canned salmon, but other good canned options are tuna, sardines, or mackerel. You can also add any leftover meat like chicken breast/thighs or ground beef/turkey)