Fall Superfoods Bowl with Homemade Honey- Apple Vinaigrette

When I’m meal planning for the week, I have two priorities for each dinner I make. I strive to make a dish that is 1) healthy and 2) quick to prepare. I don’t want to spend hours in the kitchen at night. This brown rice bowl is AMAZING! We have tried similar bowls in restaurants, and my husband thinks this one might be better! You know when he is asking for a brown rice bowl with kale two nights in a row, that he actually likes it. In fact, he said this is one of his new favorite meals. I. am. shocked! But, also very happy because it took me a total of 30 minutes to prepare and bake an entire meal!

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This bowl includes brown rice, kale, red onions, cucumbers, pomegranate seeds and edamame (soybeans) tossed in a homemade, low sugar dressing and topped with butternut squash and salmon. Depending on how much you want to spend, you can purchase all of the ingredients whole, or purchase ready to cook, pre-cut ingredients that will save you time. Most of the ingredients I purchased for this recipe were pre- cut, ready to cook from Trader Joe’s. The only true preparation I had to do was to cut the cucumber and red onion as well as cook the salmon and butternut squash.  At the end, all I had to do was assemble! The variety of nutrients in this one bowl makes it one of those dishes you are going to want to include in your meal rotation.

Kale: I have to admit; I have not always been a fan of kale. I used to think it was unappealing without even giving it a try. Even knowing how healthy it was, I was turned off by the rough texture. But, my life changed when we went out to eat, and I started ordering entrees that included it. The taste and appeal of kale is definitely all about how you prepare it. I know it may sound strange, but you have to massage your kale to create a more tender lettuce. Kale is the perfect example of a nutrient dense food! It has nearly 3 grams of protein and 2.5 grams fiber in one cup while being low in calories! This leafy green (from the cabbage family) is also high in vitamins A,C, K, and folate, is a source of ALA (an omega- 3 fatty acid) although it is a low fat food, is high in antioxidants and provides minerals such as magnesium, potassium, and calcium. Are you convinced to eat it yet?!

Pomegranate seeds are one of my favorite fall/ winter fruits. You can purchase the seeds ready to eat or buy a whole pomegranate, cut in half, soak in water and pop out the seeds with your fingers under the water so it’s easier to do, and it creates less of a mess! Pomegranate seeds are packed nutritionally; they are high in antioxidants (cancer fighting nutrients), are high in many vitamins and minerals (C, K, B5, etc) and are high in fiber.

Butternut squash is a great seasonal vegetable to incorporate into your fall/ winter meals due to its versatility and flavor. It is high in antioxidants, fiber (both soluble and insoluble), potassium as well as vitamins A, B6, folate while being relatively low in calories (82 calories in 1 cup cooked).

Edamame (Soybeans): Shelled edamame are another perfect example of a nutrient dense food! They are high in fiber (9 grams in 1/2 cup serving), high in protein (11 grams protein), high in iron (for a plant food), a good source of polyunsaturated fats and meet about 10% of your daily value of  vitamins C and A. They are especially high in folate and are one of the few plant sources that provide a complete protein (all 9 essential amino acids).  As you can see, you don’t need a protein in this dish if you prefer to remove the salmon for a vegan meal – as the soybeans and kale provide a good source of protein alone!

First, preheat your oven and prepare the salmon and butternut squash for cooking. Use our lemon salmon foil recipe for an easy salmon recipe, toss the butternut squash with olive oil, salt, and pepper and spread it on a foil lined pan. Place both in the oven at 400 degrees for 30 minutes.  If you are using uncooked brown rice or quinoa, prepare it at this point.

Chop your red onion and cucumber, set aside. Next, whisk together olive oil, honey, apple cider vinegar, lemon juice, salt and pepper to make the dressing. Set aside in the fridge until ready to assemble your bowl.

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To prepare the kale, remove the hard stems and tough leaves. Drizzle a light amount of olive oil and add a squeeze of fresh lemon. Massage together with your hands until tender and bright green.

Mix in red onion, cucumber, soybeans, and pomegranate seeds to your massaged kale. Pour your dressing in the salad mixture and stir together. Set aside in the fridge for the flavors to meld.

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To assemble, spoon out brown rice into bowl and top with kale salad mixture. I prefer to place my butternut squash on the side and not mix together so the squash does not become soggy. Top with cooked salmon and serve. Enjoy!

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To change up the bowl each time you make the meal, use other ingredients such as farro or quinoa instead of brown rice and sweet potatoes instead of butternut squash. Also try adding other vegetables, sunflower seeds, pumpkin seeds, or almonds for added flavor!

Fall Superfoods Bowl
 
Cook time
Total time
 
Author:
Serves: 2
Ingredients
  • Dressing:
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tbsp Honey
  • 2 Tbsp Olive oil
  • Juice of ½ fresh lemon
  • ¼ tsp salt
  • ¼ tsp pepper
  • Bowl:
  • 6oz wild, fresh salmon
  • 1½ cup butternut squash, cubed
  • 2½ cups kale
  • 1⅓ cup cooked brown rice
  • 2 Tbsp pomegranate seeds
  • 2 Tbsp edamame
  • ¼ red onion, minced
  • ½ cucumber, halved and thinly sliced
  • 2 lemons to use throughout the recipe
Instructions
  1. Preheat your oven to 400 degrees.
  2. Prepare the salmon by laying it on top of sliced lemon and wrapping in foil.
  3. Toss the butternut squash with olive oil, salt and pepper and spread it on a foil lined pan.
  4. Cook both the salmon and squash for 30 minutes.
  5. Prepare your brown rice per the instructions on the box if not using already prepared.
  6. Chop your red onion and cucumber, set aside.
  7. Whisk together the olive oil, honey, apple cider vinegar, lemon juice, salt and pepper for the dressing. Set aside in the fridge until ready to assemble your bowl.
  8. For the kale, remove the hard stems and tough leaves. Drizzle a light amount of olive oil and add a squeeze of fresh lemon. Massage together with your hands until tender and bright green.
  9. Mix in red onion, cucumber, soybeans, and pomegranate seeds to your massaged kale.
  10. Pour your dressing in the salad mixture and stir together. Set aside in the fridge for the flavors to meld.
  11. To assemble, spoon out the cooked brown rice into a bowl and top with kale salad mixture.
  12. Place the cooked butternut squash on the side.
  13. Top with cooked salmon and serve.
Nutrition Information
Serving size: ½ Calories: 550 Fat: 23.1 Saturated fat: 3.1 Unsaturated fat: 12 Trans fat: 0 Carbohydrates: 61.6 Sugar: 14.8 Sodium: 417.1 Fiber: 6.9 Protein: 29.7

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  1. […] and this recipe was a huge hit with the women at the event! And, as you can probably tell from my fall superfoods bowl recipe, pomegranate seeds are my favorite fall and winter fruit! So, they had to be a part of this […]

  2. […] to our original Superfoods Bowl post for the printable […]

  3. […] generous amount of calcium, iron, copper, potassium, vitamin B6, and manganese. Use: Check out our Superfoods bowl for a great kale recipe {even my husband who is hesitant about kale LOVES this entree!}. Tip: […]

  4. […] cup each morning. It gives flavor to my water to keep me hydrated and keeps it cold! I also made my superfoods bowl a few nights ago, and instead of pomegranate seeds, I substituted sliced peaches. So flavorful! Or, […]

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