It’s been a fairly long wet winter in Vancouver and as we draw closer to the prospect of spring and the changing of the seasons, the annual veritable feast of colds and flu seem to have everyone dropping like flies. With my daily dose of turmeric and ginger tea in hand I’m determined to avoid the plague along with this magical signature dish, The Superfood Power Bowl from Sarah J. Cuff of Eat2Run.
If the snivels are taking over try this and read below about the power that is within this superfood rich bowl of goodness from Sarah.
Beet and Yam Superfood Power Bowl
Ingredients for Power Bowl
- 1 Tbsp olive oil
- dash of sea salt
- 1 Tbsp nutritional yeast
- 1 large yam, peeled and cut into cubes
- 3 medium beets, peeled and cut into cubes
- 12-16 Brussels sprouts, washed and trimmed
- 5 ounces baby spinach
- 1 Tbsp coconut oil
- 1 bunch green onions, chopped
1 cup white quinoa, rinsed
Ingredients for Miso Gravy
- 1⁄2 tsp garlic powder
- 1⁄4 tsp fresh ground black pepper
- 2 cups low sodium vegetable broth
- 1⁄2 cup nutritional yeast flakes
- 1⁄4 cup miso (I use Genmai miso)
- 1⁄2 lemon, juiced
- 3 Tbsp low sodium Tamari
- 2 Tbsp tahini
- 1 tsp dijon mustard
And as a Literally life optional extra try add a diced Jalapeno for a little extra kick!
Directions for Power Bowl
- Heat oven to 400°F. Line a baking sheet with parchment paper.
- In a large bowl mix the olive oil with a dash of salt. Add the yams, beets and Brussels sprouts and coat everything with the oil. Sprinkle on 1-2 Tbsp nutritional yeast.
- Spread the veggies on the lined baking sheet and bake for 20 minutes, flip and bake for another10-20 minutes, until easily pierced with a fork.
- Place the quinoa in a small saucepan with 1 cup of water. Bring to a boil, cover and simmer for15 minutes. Let sit for at least 5 minutes before serving.
- In a fry pan, heat coconut oil. Saute the spinach briefly until wilted.
Directions for Miso Gravy
- Place all ingredients into a small saucepan.
- Over medium heat, whisk while heating until hot (not boiling).
Assemble your power bowl by placing the baked yam, beets and Brussels sprouts, quinoa and wilted spinach side by side. Garnish with green onions in the center and finally drizzle gravy over everything in the bowl.
Feature Contributor Sarah J. Cuff
This power bowl is packed full of nutrient-dense foods – and foods that are naturally rich in vitamins, minerals and phytonutrients are exactly what we need to get as much of as possible to build a strong immune system. The trick to building a strong immune system is to include as many nutrient dense foods in our everyday eating habits, as these foods are rich in antioxidants and anti-inflammatories that both modulate the immune system and fight off pathogens including viruses, bacterias and funguses.
Beets are rich in betacyanin and vitamin C – two potent antioxidants that strengthen the immune system. They are also well known for containing nitrates and potassium which are very beneficial to heart health. Yams are a rich source of beta-carotene and other carotenoids which are also powerful antioxidant, just as betacyanin and vitamin C are. And Brussels sprouts are high in isothiocyanates and sulforaphane, which and yams are rich in phytonutrients that help to ‘disarm’ free radicals and prevent damage to immune cells. The gravy contains miso, which is a good source of probiotics that help to build a strong immune system, as well as nutritional yeast which is very rich in B vitamins, which are burned through quickly when we are under stress (and often we are under stress when we succumb to colds and flus).
So feed yourself strong with something delicious with a little eccentricity from..