Healthy Recipes: 3 Power Bowls to Make This Month

Roper St. Francis

What can you expect from the café inside Roper St. Francis Berkeley Hospital? A wide variety of healthy, on-trend fare served up food-hall style. In the following pages, Morrison Healthcare’s Chef David Topping shares recipes for three flavor-packed power bowls that will be served on site

Contributor Chef David Topping (top inset photograph)
Photographs by Helene Dujardin

Edamame Soba Noodle Broth Bowl
(Makes 4)

4 cups vegetable broth
2 cups soba noodles
1 Tbsp. extra virgin olive oil
1/2 cup Vidalia onion, sliced
1/2 cup red bell pepper, sliced
1/2 cup fresh cremini mushrooms, sliced
2 garlic cloves, peeled and chopped
1 cup baby spinach
1 cup Napa cabbage, chopped
4 hardboiled eggs
1/4 cup shredded carrot
1 cup frozen shelled edamame, thawed
2 Tbsp. green onion, chopped
2 tsp. sesame seeds, toasted

  1. Heat vegetable broth in a medium-sized saucepan. Meanwhile, in a separate pot, cook the soba noodles according to package directions and keep warm.
  2. Warm oil in a medium-sized saucepan. Sauté onion and red bell pepper over medium heat for 2 to 4 minutes, or until soft. Add mushrooms and garlic and cook until fragrant (roughly 2 more minutes) then remove pan from heat and transfer its contents to a separate bowl.
  3. To assemble, add a half-cup of the cooked soba noodles to a single serving bowl. Top noodles with a quarter portion of the spinach, cabbage and sautéed veggies, one hard-boiled egg cut in half and a quarter of the shredded carrots. Top with a quarter-cup of thawed edamame then ladle one cup of the hot broth over top.
  4. Garnish bowl with a quarter of the green onion and toasted sesame seeds. Repeat for remaining three bowls.

Nutrition facts (per bowl): 268 calories, 9g total fat, 2g saturated fat, 164mg cholesterol, 579mg sodium, 30g carbohydrates, 5g fiber, 8g sugar, 18g protein

Red Curry Bowl
(Makes 4)

4 (4-oz.) chicken breasts
4 tsp. canola oil
1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 cups fresh peeled sweet potato, diced in 3/4-inch cubes
3 tsp. extra virgin olive oil
1 tsp. curry powder
1 tsp. ground cumin
1/2 tsp. kosher salt
1 tsp. ground turmeric
1 tsp. ground cinnamon
1/2 cup light coconut milk
4 Tbsp. creamy peanut butter
2 Tbsp. red curry paste
2 tsp. low-sodium soy sauce
3 tsp. fresh lime juice
2 tsp. apple cider vinegar
2 cups cooked quinoa
2 cups shredded carrots
1/2 cup fresh cilantro
4 lime wedges
4 tsp. chopped unsalted peanuts

  1. Preheat grill. Brush the chicken breasts with oil then season them with salt and pepper. Grill the seasoned chicken breasts for 10 to 14 minutes, flipping halfway through, until the internal temperature reaches 165 degrees Fahrenheit. Set aside, keeping warm.
  2. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Toss the sweet potatoes with the olive oil and spices (curry powder through cinnamon) then spread the potatoes on parchment paper (if overcrowded, use two baking sheets). Roast for 15 to 20 minutes, flipping halfway through.
  3. Combine all peanut sauce ingredients in a blender and puree on low speed for 2 minutes, or until smooth.
  4. To assemble, scoop a half-cup of cooked quinoa into a single serving bowl. Top quinoa with one cooked and sliced chicken breast and a quarter of the roasted sweet potatoes, shredded carrots and cilantro. Drizzle a quarter of the peanut sauce over top then garnish bowl with a lime wedge and chopped peanuts. Repeat for remaining three bowls.

Nutrition facts (per bowl): 545 calories, 24g total fat, 5g saturated fat, 70g cholesterol, 800mg sodium, 49g carbohydrates, 8g fiber, 12g sugar, 36g protein

Watermelon Poke Bowl
(Makes 4)

1 tsp. sesame oil
1 tsp. canola oil
1 tsp. rice wine vinegar
2 tsp. low-sodium soy sauce
1 tsp. fresh lime juice
1 tsp. sriracha chili sauce
1 cup watermelon, cut into 1/2-inch cubes
6 cups spring mix lettuces
1 cup fresh peeled cucumber, chopped
1 cup fresh avocado, diced into 1/4-inch cubes
1 cup fresh peeled, diced mango
1/2 cup green onion, chopped
4 tsp. jalapeño chili pepper, sliced
6 Tbsp. unsalted cashew halves
4 Tbsp. fresh cilantro, chopped
2 tsp. sesame seeds

  1. In a large mixing bowl, whisk together the oils, vinegar, soy sauce, lime juice and sriracha.
  2. Fold in the diced watermelon and let soak for at least 20 minutes. (Refrigerate watermelon in marinade until needed for serving.)
  3. To assemble, place 1.5 cups of spring lettuces in a single serving bowl. Arrange a quarter of the cucumber at the top center of the bowl and a quarter of the avocado at the bottom center. To the left, add a quarter of the mango, green onion, jalapeno pepper and cashews. To the right, add a quarter cup of the marinated watermelon. Garnish with sesame seeds and cilantro. Repeat for remaining three bowls.

Nutrition facts (per bowl): 180 calories, 12g total fat, 2g saturated fat, 0mg cholesterol, 144mg sodium, 18g carbohydrates, 6g fiber, 10g sugar, 4.5g protein

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