Superfood Bowl Recipes To Try
Superfoods and bowls are two of the biggest trends in food right now – and what could be better than combining the two to create the ultimate healthy meal? From smoothie bowls to poke bowls, you will love these nourishing superfood bowl recipe ideas!
Salmon Poke Bowl
Make the marinade - combine 1tbs each of soy sauce, rice wine vinegar and water, 1 tsp sesame oil, ½ tsp honey and 1 clove of crushed garlic. Season with pepper. Dice 2 skinless salmon fillets, and place into a bowl. Cover with half the marinade – reserve the other half for later. Lightly pan fry cubed salmon for 5-6 minutes, or until cooked to your liking. Set aside. Meanwhile, cook ½ cup of brown rice according to packet directions. Defrost and prepare 1 cup of shelled edamame beans (or peas if you can’t find them). Shred 2 cups of wombok cabbage, and slice half an avocado and half a mango. Shred 1 piece of nori dried seaweed. Now assemble - divide the rice, wombok, edamame, avocado and mango between two bowls. Top each bowl with half the pan-fried salmon, shredded or shred nori, and remaining marinade. Serve with a drizzle of Kewpie mayonnaise.
Salmon: High in anti-inflammatory omega 3 fatty acids and protein, low in saturated fat
Avocado: High in heart-healthy monounsaturated fats and potassium
Seaweed: High in iodine for thyroid health
Vegan Buddha Bowl
Preheat the oven to 180C. Line two baking trays with foil or baking paper. Place 2 cups of broccoli florets and 4 Brussels sprouts, halved, onto the first tray. Drizzle with extra virgin olive oil and season with salt and pepper. Place 200g of tinned chickpeas, washed and drained, onto the other tray and drizzle with olive oil. Toss and season with salt, pepper and ½ tsp cumin. Place both trays in the preheated oven. Roast chickpeas for 15 minutes (stir half way) and vegetables for 20 minutes, or until tender and cooked - flipping half way through. Remove from the oven and let cool. Meanwhile cook ½ cup of quinoa according to packet direction. To assemble, divide between two bowls the cooked quinoa, chickpeas and roasted vegetables. Add 1 cup of shredded baby spinach, ¼ diced capsicum, ¼ sliced avocado and ½ tbs pepitas to each bowl. Drizzle with lemon or lime juice.
Chickpeas: High in antioxidants, dietary fibre, protein and calcium
Quinoa: Higher in fibre, iron, calcium and protein, and lower in carbohydrates than most grains
Spinach: High in iron, calcium and antioxidants. A cheaper alternative to kale, just as nutritious.
Korean Bibimbap Bowl
Prepare 1 cup of wild rice according to packet direction – leave yourself at least 45 minutes! Meanwhile, combine 1tbs soy sauce, 1tsp sesame oil and 1 clove of crushed garlic in a bowl. Season two small minute-steak fillets (~150g each) with freshly ground pepper and rub with extra virgin olive oil. Pan fry at high heat for 2 minutes each side, then add soy sauce mixture and cook, moving steak around pan to coat in sauce, for a further 30 seconds each side or until blackened and sticky. Remove from pan and rest for 5 minutes before slicing thinly. Next – empty half a packet (250g) of torn kale leaves into a bowl and rub with lemon juice and 1tsp of olive oil, until leaves soften. Julienne or shred one large carrot, and cut one Lebanese cucumber and half a red capsicum into thin batons. Assemble the bowls – divide the rice equally between four bowls, then top with kale, carrot, capsicum, cucumber and sliced beef. Add 1tbs of store-bought Korean kimchi (spicy fermented cabbage), 1 fried egg and 1tsp of Kewpie mayonnaise.
Kimchi: High in probiotics
Eggs: Excellent and affordable source of protein, iron and vitamin B12
Wild rice: Higher in protein than brown rice, oats and quinoa
Berry Blast Smoothie Bowl
Add 1 cup of frozen berries, 1 frozen banana, 1 scoop of natural protein powder and ¼ cup of milk (cow, almond, soy – your choice!) to a blender. Blend on low until smooth. You can add extra milk, to achieve your desired consistency. Pour into a bowl and top with 1tsp each of chia or hemp seeds and flaked almonds, and diced kiwi fruit
Blueberries: Low in sugar and high in antioxidants
Almonds: High in heart healthy monounsaturated fats and calcium
Chia seeds: High in anti-inflammatory omega-3 fatty acids and soluble fibre