POWER BOWLS

WHY CHOOSE A POWER BOWL?

We all know how good veggies are “supposed” to be for us, so why is it we don’t eat them more often? Think about it and write it down, please. Now, what is one way you can possibly make this happen?

Eating a variety of veggies local to your surroundings, your ancestors and your culture make you powerful! Mix them up and eat as many colours as you can per day. After about three days to a week of increasing your vegetable intake, you’ll instantly notice changes to your body.

To our bodies, vegetables are what premium gas is to cars. You’ll notice less sick days - yeah, I know we may like the rest, but let’s not get too carried away.

These superhuman bodies we inhabit have the power to heal themselves. You can't expect your car engine to work smoothly if you pump it up with diesel, so why are you shocked when your body seizes up and becomes riddled with disease? If you don't eat vegetables, day in and out, you're depriving your body of the nutrients it needs.

Gear up for better health with my "Healthy Quick Nutrish Dish", coming to you every week. This nourish bowl is a meal focused on incorporating more nutrients into your diet at least once a week. Record how you feel the day after you eat it, and understand what running on premium gas actually feels like.

POWER BOWLS :
Prep Time: 1 hour
Serves: 4 to 6 people

INGREDIENTS :
Choose your favourite veggies based on whatever feels natural to you. Pick 3 or 4 colours and work from there.

GREEN: Bhagi (spinach), green beans, kale, or lettuce to name a few. ORANGE/YELLOW: Sweet potato, plantain, pumpkin, squash, carrots. RED: Beets, tomatoes, sweet pepper. WHITE: Cauliflower, onions.

CARBS/ STARCHY FOODS Ditch the white carbs—brown is in! Brown rice, quinoa and sweet potato or any other ground provisions.

PROTEIN Surprise! Quinoa is a source of protein, but you can also keep it simple with chicken, or try a fully plantbased protein like lentils, channa or red beans.

VEGAN LENTIL PATTY 2 cans lentil peas (or 2 cups cooked) Fresh herbs and spices ¼ to ½ cup whole-wheat flour

DIRECTIONS :

1 Wash all veggies well, rinsing with a diluted water and vinegar mix. A 3;1 ratio helps to properly wash away those pesticides.

2 Place rinsed beets on a baking sheet and into a pre-heated oven of 400°F for 35 minutes.

3 Bring two pots of water to a boil. Once bubbling, add salt.

4 Prep your vegetables by breaking off the stem on the green beans, peel and chop carrots into bite-sized pieces, cut plantain into ½-inch discs and shred lettuce.

5 Throw green beans into boiling water for 3 to 5 minutes and taste test. It should maintain a crisp texture.

6 Measure ½ cup quinoa rinsed and throw into boiling water for 8 to 12 minutes. (You’ll need a sieve to strain the cooked quinoa from the water since they're so tiny.)

7 Season carrots with a little bit of salt, pepper, olive oil and anything else you like. Place them on a baking sheet and pop them into the oven for 7 to 10 minutes.

8 Fry your plantains or boil—the choice is yours.

9 Now, it's time for the protein. Strain your softened lentils and place into a pot over medium heat to remove moisture, about 7 to 10 minutes while continuously stirring.

10 Sauté diced onions with a tablespoon of canola or olive oil (unsalted butter works too). Add a pinch of salt and black pepper for 7 minutes until softened.

11 Place your lentils and softened onions into a mixing bowl - here is where we get creative! Season this as you would with meat. I chose 1 tablespoon each of paprika, cayenne pepper (for some spice), salt, black pepper, fresh herbs like parsley and
chadon beni and a dash of pepper sauce. Mix well, taste and adjust to your liking.

12 Add in ¼ cup flour and mix, take a pinch of the mixture and flatten into a disc and test.

13 Heat a skillet with 2 tablespoons canola oil. Once hot, place the test patty onto the skillet, flipping to cook 3 minutes on each side. If the mixture holds its shape, it has enough flour. If it falls apart, add 4 tablespoons at a time until it's perfect.

14 Taste the test patty and get excited about the rest! Shape into discs of a size to your liking and hit the stove.

15 Assemble, now. Set the lettuce at the base of the plate first. Place the lentil patty on top and surround the patty with your delicious veggies. Drizzle with garlic, olive oil and enjoy! "Don’t count calories, count nutrients!"