Tag Archives: Eat the Rainbow

Nourishing Winter Mediterranean Quinoa Bowls with Lemon Vinaigrette, A Symphony of Flavors

January 23, 2024
Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant
2 comments
eat, Eat the Rainbow, Flavorful Feast, Foodie Adventures, Fresh and Colorful, Healthy Eats, Mediterranean Flavors, Nourishing Bowl, Nutrient Rich, Nutrition, Quinoa Bowls, Recipes, Winter Cravings, Winter Wellness

There is something about winter where our bodies intuitively crave colorful, fresh food, or is it just me? This Mediterranean Quinoa Bowl has hearty, warming quinoa and an array of colorful, flavorful fresh food and textures that will nourish you! From creamy avocado, to crunchy peppers and omega rich hemp seeds, it will make you feel satisfied and is bursting with flavor.

Winter cravings often whisper the desire for warmth and color on our plates. If you’ve ever found yourself yearning for a burst of freshness amid the chilly season, you’re not alone. Embrace the winter palette with this vibrant Mediterranean Quinoa Bowl — a symphony of hearty quinoa, succulent chicken, and an orchestra of colorful, nutrient-packed ingredients.

Picture this: a bowl brimming with fluffy quinoa, perfectly cooked chicken tenderloins, and an array of vibrant vegetables dancing in a melody of textures. From the creamy embrace of avocado to the crisp crunch of bell peppers, each bite is a celebration of flavors. As you savor the omega-rich hemp seeds, the bowl transforms into a winter feast that satisfies both the body and the soul.

Quinoa adds a comforting, healthy base to your colorful masterpiece.

Juicy chicken tenderloins are protein packed to elevate your bowl.

Creamy avocado adds a luscious richness that complements the other textures and adds healthy fat.

Bell Peppers, Cucumber, Shredded Carrot: A trio of colors and crunch, these vegetables bring freshness and vibrancy to every spoonful.

Hemp Hearts: A sprinkle of omega-rich goodness, adding a delightful nuttiness to your bowl.

Red Cabbage: Vibrant and crunchy, red cabbage not only adds color but also a boost of antioxidants.

Green Onion, Fresh Cilantro or Parsley: These herbs provide a refreshing aroma and a burst of flavor, enhancing the overall experience.

Here’s the ingredients to put together your bowls. You can have these all on hand and pre-prepared in your kitchen and refrigerator to grab and assemble quickly.

Ingredients:

Cooked Quinoa, I used sprouted and cooked mine in a small rice cooker

Cooked Chicken Tenderloins, I baked mine with olive oil, a little Djon mustard, salt and pepper whisked and brushed over them.

Avocado, sliced

Bell Peppers, chopped….any color you like

Cucumber, sliced

Shredded Carrot

Hemp Hearts (I like these)

Red Cabbage, shredded or chopped

Green Onion, sliced

Fresh Cilantro or Parsley

Lemon Vinaigrette:

3 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
1 teaspoon maple syrup (optional, for sweetness)
Salt and pepper to taste

Instructions:

In a bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, and maple syrup.
Season with salt and pepper to taste.

Assemble your bowls by placing a scoop of cooked quinoa in the center of the bowl and building the rest of the ingredients around it. Finally sprinkle with fresh herbs, hemp hearts and drizzle with the vinaigrette.

Let me know if you made this in the comments. I always love to hear from you!

Go Beyond the Salad

Hello! I hope you are having a peaceful Autumn! What’s new?

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?

Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Instead of upsetting blood sugar levels like refined sweet foods do, they help regulate them.

Why Eat More Root Vegetables?

Long roots – carrots, parsnips, burdock, and daikon radish – are excellent blood purifiers and can help improve circulation in the body. Round roots – turnips, radishes, beets, and rutabagas – nourish the stomach, spleen, pancreas, and reproductive organs.

Which root vegetables do you eat most?

If you’re like most of the world, it’s carrots and potatoes. Here are a few others to explore:

Beets contain an abundance of antioxidants and are highly detoxifying. They contain dietary fiber, magnesium, iron, glycine, carotenoids, lutein, flavonoids and trace minerals.
Kohlrabi also referred to as a German Turnip is a good source of Vitamin C, B6, Folate and Thiamine, as well as trace minerals. It is a member of the Brassica family.
Celeriac, also known as celery root, is rich in fiber and has a respectable amount of antioxidants. (I like it mashed like potatoes, or a mixture of steamed carrots and celeriac mashed together.)
Jicama is crunchy and refreshing and contains a generous amount of vitamin C. It’s a favorite in its native Mexico and South America.
Onions are rich in antioxidants and other phytonutrients, making them prized for their ability to strengthen the immune system.
Parsnips, which look like giant white carrots, boast a sweet, earthy taste. They also contain plenty of fiber, as well as vitamin C, folic acid, niacin, thiamine, magnesium, and potassium.
Radish is an excellent source of vitamin C. It’s also contains calcium, molybdenum, folic acid, and is beneficial for digestion.
Sweet Potatoes contain unsurpassed levels of beta-carotene and are also rich in vitamin A. They also provide potassium, phytonutrients, protein, and fiber.

Excited to add more roots to your diet? Here’s a fun, easy recipe:

Easy Roasted Root Vegetables

Easy Roasted Root Vegetables

Prep time: 15 minutes
Cooking time: 45 – 50 minutes
Serves 4 – 6Ingredients:
1 Sweet Potato
2 Parsnips
2 Large Carrots
2 Turnips or Kohlrabi
1 Daikon Radish (or substitute/add in other favorites like squash or beets)
1/4 Cup Extra Virgin Olive Oil
2 Teaspoons of Sea Salt
1 Teaspoon of Black Pepper
Optional herbs: rosemary, thyme or sage (fresh or dried to taste)Preheat your oven 375 degrees. Peel, wash and slice all the vegetables into long spears or bite sized cubes.
Line a large, rimmed baking sheet with parchment paper, or lightly grease. Place prepared vegetables onto the baking sheet and toss with the olive oil, salt, pepper and herbs of choice.Roast uncovered for 45 to 50 minutes until the vegetables are tender and golden brown. Stir after the first 20 minutes, then continue roasting.Tip: Any combination of vegetable will work. Roasting only one kind of vegetable also makes a nice side dish!