Harvest bowls are a go- to meal for me in the fall. They're easy, delish, and a great way to get lots of veggies, protein, fiber, and healthy fats. Batch cook the ingredients for lunches all week. Let me know if you make it!
Ingredients for 2-3 bowls
-1lb brussel sprouts
-1 large delicata squash
-4 tbsp pomegranate seeds
-1 cup pecans
-1/2 cup pumpkin seeds
-3 to 4 cups kale
-Protein of choice: 1/2 lb organic, pasture- raised chicken, chicken sausage, or organic ground turkey
-1 cup rice
-1 can chickpeas
- 1/4 head of purple cabbage
-Olive and avocado oil
-Sea salt and pepper
Ingredients for lemon tahini vinaigrette:
-1/4 cup tahini
-1/2 cup lemon juice
-1/4 cup extra virgin olive oil
-1/4 cup avocado oil mayo (I like Primal Kitchen or Chosen Foods)
-1 tbsp whole grain mustard
-Salt and pepper to taste
-Lemon tahini vinaigrette: Combine all ingredients together in a bowl and whisk. Transfer to serving container and place in the fridge.
-Delicata squash: Wash and cut off both ends so that you have flat surfaces. Cut into 1/4”-1/2” rounds with even thicknesses. Scoop out the seeds with a spoon. Toss in avocado oil and sprinkle with sea salt and pepper. Roast at 375 until medium browned (25-30 min). Flip halfway through.
-Brussel sprouts: Wash and cut each sprout in half from top to bottom. Toss in avocado oil, sea salt, and pepper. Roast at 375 until crisp (25-30 min). Toss halfway through.
-Chickpeas: Drain and rinse in strainer. Toss in avocado oil, sea salt, and pepper. Roast at 375 until crisp (20-25 min). Toss halfway through.
-Pecans and pumpkin seeds: Roast at 375 for 8 min until toasted.
-Purple cabbage: Wash and cut head of cabbage in half twice to get 1/4 of the head. Place flat side down and cut into thin slices.
-Kale: Wash and remove stems from kale. Drizzle lemon tahini vinaigrette on top and massage until all kale is lightly coated.
-Rice: Cook following directions on package. If using an instant pot, rinse rice and combine 2 cups of rice with 2 cups bone broth (or filtered water). Cook for 12 minutes on a high pressure setting.
-Protein: Chicken breast, chicken sausage, and turkey all pair well with this bowl. Cook to your liking. I recommend sourcing organic, pasture-raised animal proteins.
-Pomegranate seeds: Buy fresh or remove seeds yourself.
Assemble your bowl:
-Start with a base of 3/4 kale, 1/4 rice, filling your bowl
-In a fan pattern, place each cooked ingredient
-Top with lemon, tahini vinaigrette
-Mix and enjoy!
Keep dressing separate to avoid soggy leftovers. Otherwise, you can store everything mixed together or separate and assemble fresh bowls at each meal.