There’s nothing that says clean, nutrient-packed eating has to lack in taste. These hearty, easy-to-prepare bowl recipes feature ingredients you need for a diet which promotes increased energy, healthy cholesterol levels and reduced blood pressure. Each option is high in fiber to keep your digestive system in great shape, as well as full of vitamins to support infection resistance. And – the leftovers are just as tasty the next day!
Caribbean Coconut Shrimp Bowl
Serves 4
INGREDIENTS
1 can coconut milk (13.66-oz.)
1⁄₂ cup chopped pineapple
4 thin pineapple rings, cut in half
6 Tbsp lime juice
2 cloves garlic, roughly chopped
Kosher salt
Ground black pepper
1 1⁄₂ lb. raw medium shrimp, peeled and deveined
2 cups brown jasmine rice (dry)
1⁄₄ cup olive oil, divided
1⁄₄ cup packed fresh cilantro, chopped
2 cups shredded red cabbage
INSTRUCTIONS
• In a blender, blend coconut milk until smooth.
• Pour 1 1⁄₄ cups into a small pot and set aside.
• Add chopped pineapple, 3 tablespoons lime juice, garlic, 1 teaspoon salt, and 1⁄₄ teaspoon pepper to the remaining 1⁄₂ cup coconut milk in blender. Blend until smooth to create a marinade. Pour into a large bowl and stir in shrimp. Cover and chill.
• Add the dry rice, 1 cup water and 1 teaspoon salt to the pot with coconut milk. Bring to a boil over medium heat, then reduce to low. Cover and simmer until rice is tender, about 20 minutes. Remove from heat.
• In a large skillet, heat 2 tablespoons oil at medium-high. Drain shrimp and discard marinade. Add shrimp to skillet and season with salt and pepper. Cook about five minutes, tossing occasionally until just cooked through. Remove from heat and stir in cilantro.
• In a medium bowl, toss cabbage with remaining 3 tablespoons lime juice, remaining 2 tablespoons oil, salt and pepper.
• Serve shrimp over rice with pineapple slices, cabbage and lime wedges.
Inspired by “Coconut Lime Shrimp Bowl” recipe found on delish.com.
Balsamic Burst Tomato Bowl
Serves 2
INGREDIENTS
3 cups cherry tomatoes
Extra-virgin olive oil, for drizzling
Balsamic vinegar, for drizzling
Kosher salt
Black pepper
1 lb. boneless skinless chicken breasts or thighs
1 tsp Italian seasoning
1 cup brown rice
1 cup chopped fresh mozzarella
Crushed red pepper flakes
Flaky sea salt
2 cups baby spinach
1 lemon, halved
Balsamic vinegar glaze, to finish
INSTRUCTIONS
• Preheat oven to 400°. On a large rimmed baking sheet, toss tomatoes with olive oil and balsamic vinegar and season with salt and pepper.
• Season both sides of chicken breasts with salt, pepper and Italian seasoning. Nestle chicken breasts into the tomatoes. Bake until the tomatoes begin to burst and the chicken is cooked through, about 25 minutes.
• Meanwhile, cook rice according to package instructions.
• Toss fresh mozzarella with enough olive oil to coat cheese, along with a pinch each of red pepper flakes and flaky sea salt.
• Serve chicken and tomatoes over cooked rice with mozzarella and spinach. Squeeze fresh lemon juice over each serving. Finish with a drizzle of balsamic vinegar glaze, to personal taste.
Inspired by “Balsamic Bliss Bowl” recipe found on delish.com.
Mega-Healthy Mediterranean Bowl
Serves 6
INGREDIENTS
1 cup quinoa, uncooked
2 cups water
1 cup cucumber, chopped
1⁄₂ cup parsley, chopped
1⁄₂ cup mint, chopped
1⁄3 cup red onion, chopped
1⁄₂ cup roasted, salted pistachios, chopped
1 can chickpeas drained and rinsed (15-oz.)
2 lemons juiced (about 5-6 Tbsp)
1⁄₄ cup extra virgin olive oil
Sea salt and ground pepper, to taste
1 1⁄₂ – 2 Tbsp honey
1⁄₂ cup feta cheese, crumbled
INSTRUCTIONS
• Rinse and drain quinoa. Add quinoa and water to a small pot and bring to a boil. Reduce to a simmer, cover and cook 15 minutes. Fluff with a fork and let cool to room temperature.
• In a medium bowl, stir together cooked quinoa with all remaining ingredients.
• Serve immediately or chill before serving. Refrigerate in an airtight container up to 5 days.
Inspired by “Jennifer Aniston Salad” recipe found on eatingbirdfood.com.
