Tag Archives: Nutrient Rich

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

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

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:

  1. In a bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, and maple syrup.
  2. 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!

Gingerbread Pumpkin Cups

You are definitely going to want to pop these in! These are a healthier homemade treat with all the flavors of gingerbread and pumpkin! The warming spices and the melty, but chewy texture of these Gingerbread Pumpkin Cups are so delicious and a special way of treating yourself without a lot of added sugar. The flavors are comforting and a perfect treat for fall and winter. The depth of flavor from just a small amount of molasses and the maple sugar makes these next level good! There is real pumpkin in them and also some wonderful, healthy spices.

The primary fat used in this recipe is delicious coconut butter. Coconut butter is a source of healthy fats, primarily saturated fats in the form of medium-chain triglycerides (MCTs). These MCTs are believed to be metabolized differently in the body and can provide a quick source of energy.

There is the perfect amount of sweetness to these Gingerbread Pumpkin Cups using a little maple sugar, which is derived from maple trees and is a natural sweetener with a lower glycemic index than white table sugar, and molasses which is rich in minerals and flavor. Both of these flavors together give these cups a really special, yummy flavor.

There is also pumpkin in these cups to give them a softer texture and a little pumpkin flavor to compliment the spices. Just two teaspoons of ghee gives them the buttery flavor. I like ghee because it is lactose and casein free for those with dairy intolerance, and it is tolerated by many. It is also rich in vitamins. A small amount was used in this recipe. It is a saturated fat, and should be enjoyed in moderation. I do love that ghee contains antioxidants, such as beta-carotene and conjugated linoleic acid (CLA), which may have various health benefits, including potential anti-inflammatory properties. Ghee has been used for centuries in traditional Ayurvedic medicine and Indian cooking. It is often praised for its potential health-promoting qualities. It also has a higher smoke point for cooking, so it is a good choice for roasting vegetables. These cups are gently warmed. I chose the ghee for the flavor in this recipe, and only used 2 teaspoons.

I have been enjoying one or two of these delicious Gingerbread Pumpkin Cups a day. I keep them in the refrigerator. If you want to make them vegan, substitute more coconut butter for the ghee. They will be a little firmer in texture.

Here’s the recipe. This will make ten using mini muffin cup liners. These are about two bites.

Gingerbread Pumpkin Cups

Line a mini muffin pan with ten paper mini liners.

Ingredients:

1/2 Cup plus 2 Tablespoons of Coconut Butter (my favorite brand)

2 Tablespoons of Canned Pumpkin

2 Tablespoons of Maple Sugar

1 Tablespoon of Blackstrap Molasses

2 Teaspoons of Ghee

1/4 Teaspoon of Cinnamon

1/8 Teaspoon of Nutmeg

1/8 Teaspoon of Allspice

a pinch of Ground Ginger

a pinch of Sea Salt or Pink Himalayan Salt

Directions:

Add all the ingredients to a medium saucepan, and warm over low heat, whisking until the coconut butter and ghee is just melted and everything is completely incorporated. You just want to warm and melt the ingredients not bring them to a simmer, because the coconut butter will seize and get hard. Scoop the melted ingredients evenly into the mini muffin cups, tap the pan on the counter to level the cups or smooth gently with a butter knife. Then, refrigerate until firm. Remove the Gingerbread Pumpkin cups from the muffin tin, and store in the refrigerator in a sealed container.

As always, I love to hear from you. Share this recipe with a friend.

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