Date Night Superfood Bowls

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Description
These superfood bowls make 2 servings, perfect to share with someone else, or 2 servings for yourself if you don't feel like sharing. I don't like using the word "superfood", but these bowls are packed with all the "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, fiber, and complex carbs
Time
Prep Time:
15 minutes

Cook Time:
45 minutes

Total Time:
1 hour
Cost
Total Cost:

Cost per Serving:
$5.06
Ingredients
Serving(s)
Roasted Veggies
  • 1 large Beets
  • 1 large Bell pepper
  • 1/2 tsp Extra virgin olive oil
  • 1/8 tsp Salt
  • 1/8 tsp Black pepper, ground
Quinoa
  • 1/4 cup Quinoa
  • 1/2 cup Water
  • 1/8 tsp Salt
Kale
  • 1 lb Frozen kale, thawed
  • 1 tsp Extra virgin olive oil
  • 1 tbsp Chili powder
  • 1/2 tbsp Garlic powder
  • 1/2 tbsp Onion powder
  • 1 tsp Lemon pepper
Other Ingredients
Instructions
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  1. Roasted Veggies
    Wash your beet, wrap in aluminum foil, and air fry at 400F for about 45 minutes, or until soft (timing depends on the size of your beets). Unwrap the beet, discard the ends, and cut into a medium dice (keep the skin on!!)

    Meanwhile, cut your pepper into large pieces, season with oil, salt, and pepper, and air fry for 10 minutes (have the beet and pepper finish at the same time). Cut into a medium dice
    1. Quinoa
      Add quinoa, water, and salt to a small pot. Bring to a boil, cover, reduce to medium, and let simmer for about 12 minutes, until fully cooked. Set aside
    1. Kale
      Heat a large 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)
    1. Pumpkin seeds
      Toast your pumpkin seeds in a small pan over medium heat until fragrant (3-5 minutes). Set aside
    2. Assemble
      Prepare your 2 bowls with a base of half your kale, and add half the quinoa on top to each bowl. Top each with half of your diced beets and peppers

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

      Add any protein source you have (I'm going with canned salmon here)

      Top each bowl with half of your sauerkraut and half of your mustard. Mix, and serve warm or cold
    Notes
    1. These bowls are super customizable. Below is a simple formula you can follow to make your perfect superfood bowl. I've bolded the options I've used here, but mix and match with whatever you like

      Leafy Greens (raw or cooked)
      Carbs
      Fat
      Raw Veggies
      Cooked Veggies
      Fruit
      Protein
      Dressing/Toppings
    Nutrition Facts
    ------------------------------------------
    Calories: 610
    ------------------------------------------
    Total Fat: 29.5g (38 %)
    Saturated Fat: 4.5g (22 %)
    Polyunsaturated Fat: 7.9g
    Monounsaturated Fat: 13.7g
    Cholesterol: 71mg (24 %)
    Sodium: 1386mg (60 %)
    Total Carbohydrate: 58.4g (21 %)
    Fiber: 20.1g (72 %)
    Net Carbs: 38.3g
    Total Sugar: 15.9g
    Protein: 39.1g (78 %)
    ------------------------------------------
    Vitamin B12: 4.21mcg (175 %)
    Vitamin D: 12.32mcg (62 %)
    ------------------------------------------
    Calcium: 654mg (50 %)
    Iron: 8.21mg (46 %)
    Magnesium: 274mg (65 %)
    Potassium: 2383mg (51 %)
    ------------------------------------------
    Glycemic Index
    :
    44.9

    Glycemic Load
    :
    27.1



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