Get the scoop on customizable, all-in-one meals filled with nutrient-rich grains and greens, lean proteins and vibrant spring toppings
RECIPES & FOOD STYLING BY Anna Hampton
PHOTOGRAPHS BY Helene Dujardin
Tuna Poke Bowl (Serves 4)
1/4 cup low-sodium tamari
2 Tbsp. sesame oil, divided
2 Tbsp. rice wine vinegar, divided
1/4 cup chopped scallions, plus more for topping
2 tsp. sesame seeds, plus more for topping
1 lb. sushi-grade tuna, diced small
2 cups thinly sliced cabbage
1/4 tsp. salt
2 cups cooked short-grain brown rice
1 cup shelled edamame, cooked
2 avocados, sliced
1 cup diced cucumber
In a medium bowl, mix together the tamari, half of the sesame oil, half of the vinegar, the scallions and the sesame seeds. Toss the tuna in the dressing to coat.
In another small bowl, toss the cabbage with the salt and remaining sesame oil and vinegar, massaging to soften.
Spoon warm rice into each bowl, and top with the tuna mixture, marinated cabbage, edamame, avocado and cucumber. Sprinkle with additional scallions and sesame seeds.
Chef’s note: Choose high-quality tuna for raw consumption. Prefer cooked fish? Sear the tuna over medium-high heat for two to three minutes per side.
Nutrition facts (per serving): 470 calories, 21g total fat, 3g saturated fat, 45mg cholesterol, 754mg sodium, 38g carbohydrates, 9g fiber, 4g sugar, 40g protein
Green Smoothie Bowl (Serves 4)
6 cups spinach
2 cups kale
2 large bananas, sliced and frozen
2 cups frozen pineapple chunks
3 cups coconut milk, plus more for blending
1/4 cup almond butter
2 Tbsp. flaxseeds
4 tsp. chia seeds
Chopped almonds, toasted unsweetened coconut, kiwi and fresh berries, for garnish (optional)
Add all of the ingredients except the garnish to a high-speed blender. Start blending on low speed, and then adjust to high. Add more milk as needed to achieve the desired consistency.
Divide the smoothie between four bowls. Top with your choice of almonds, toasted coconut, kiwi and fresh berries.
Try this: Customize your bowl with additional healthy add-ins, such as avocado, turmeric, apples, hemp seeds or cinnamon. Other alt milks like almond, oat or cashew milk can also be substituted for coconut milk.
Nutrition facts (per serving): 434 calories, 25g total fat, 8g saturated fat, 0mg cholesterol, 90mg sodium, 56g carbohydrates, 14g fiber, 24g sugar, 13g protein
Shrimp Mediterranean Bowl (Serves 4)
2 cups unsalted chickpeas, drained and rinsed
2 Tbsp. plus 2 tsp. olive oil, divided
1 tsp. salt
12 oz. shrimp, peeled and deveined
2 Tbsp. minced garlic
2 cups halved cherry tomatoes
4 tsp. chopped parsley, plus more for garnish
4 tsp. lemon juice
3 cups cooked rainbow quinoa
1 cup diced cucumber
1/2 cup hummus
1/2 cup tzatziki sauce*
Preheat the oven to 400°F. On a sheet tray, lightly toss the chickpeas with two teaspoons of olive oil and the salt. Roast until crispy, about 20 minutes, tossing halfway through cooking.
Heat the remaining two tablespoons of olive oil in a medium sauté pan over medium-high heat until it shimmers. Sauté the shrimp until they begin turning pink, about one to two minutes. Add the garlic and cherry tomatoes. Continue sautéing until the shrimp are cooked through and the cherry tomatoes begin to break down, about two to three minutes. Stir in the chopped parsley and lemon juice.
Divide the quinoa between four bowls. Top with the roasted chickpeas, shrimp and tomato mixture, including the pan juices, and cucumber. Dollop hummus and tzatziki into each bowl and garnish with fresh parsley.
*Find the homemade tzatziki sauce recipe from our Spring 2021 issue at housecallsmag.com/herbal-remedy.
Nutrition facts (per serving): 524 calories, 15g total fat, 1g saturated fat, 137mg cholesterol, 896mg sodium, 69g carbohydrates, 9g fiber, 6g sugar, 35g protein
Did you know? Though an excellent source of lean protein, shrimp is high in sodium (a three-ounce portion contains about 101mg). If you’re watching your salt intake, swap the shrimp for cooked, shredded chicken.
Vegan Sunshine Bowl (Serves 4)
1 cup diced beets
1 cup diced sweet potatoes
1/4 cup olive oil, divided
1/2 tsp. pepper, divided
3/4 tsp. salt, divided
2 cups cauliflower florets
3 cups shredded kale
4 tsp. lemon juice
1 cup unsalted chickpeas, drained and rinsed (can substitute another bean or tofu)
4 radishes, cut into thin strips
1/4 cup sunflower seeds
For the dressing:
1/4 cup tahini
1 tsp. turmeric
1/4 cup lemon juice
1 Tbsp. maple syrup
5 Tbsp. water
Preheat the oven to 425°F. Arrange the beets and sweet potatoes on a sheet tray and toss with two tablespoons of olive oil, one-quarter teaspoon of pepper and one-eighth teaspoon of salt. On a second sheet tray, toss the cauliflower with another two tablespoons of olive oil, one-quarter teaspoon of pepper and one-eighth teaspoon of salt.
Roast the beets and potatoes until tender, about 30 minutes, tossing halfway through cooking. When 15 minutes remain, add the cauliflower to the oven and roast until tender.
Place the kale, a half-teaspoon of salt and four teaspoons lemon juice in a large bowl. Massage the kale with your hands to tenderize it.
Divide the kale between four bowls, then top with the roasted vegetables and chickpeas. Add the radishes and sunflower seeds.
To make the dressing, put the tahini, turmeric, lemon juice, maple syrup and water into a blender. Blend until smooth. Add another tablespoon of water if needed to reach desired consistency. Drizzle tahini-turmeric dressing over each assembled bowl.
Make ahead: The cauliflower, beets and sweet potatoes (or any veggies you have) can be roasted in advance and then served at room temperature. Extra dressing will keep for five days in the refrigerator.
Nutrition facts (per serving): 471 calories, 24g total fat, 3g saturated fat, 0mg cholesterol, 789mg sodium, 55g carbohydrates, 18g fiber, 17g sugar, 14g protein