The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating
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About this ebook
Power bowls are the newest nutritional trend--and for good reason. These versatile dishes are all about macronutrients and are packed with whole, nutrient-dense foods that are filling, satisfying, and completely free of empty calories and processed and refined foods. Best of all, the wholesome ingredients can be mixed, matched, and combined to create delicious meals that provide specific health benefits.
Inside, you'll find 140 delicious power bowl recipes created to deliver specific nutrients that provide fourteen different health benefits, including bowls for:
- Pre- and Post-Workout
- Weight Loss
- Cleanses and Detox
- Better Immunity
- A Healthy Heart
- Reduced Inflammation
- Better Digestion
- Anti-Aging
- And More!
Britt Brandon
Britt Brandon is a certified personal trainer; a certified fitness nutrition specialist; and the author of many books, including Apple Cider Vinegar for Health, Coconut Oil for Health, The I Love My NutriBullet Recipe Book, Activated Charcoal for Health, and The “I Love My Instant Pot” Vegan Recipe Book. As a competitive athlete, trainer, mom of three small children, and fitness and nutrition blogger on her own website (UltimateFitMom.com), she is well versed in the holistic approaches to keeping your body in top-performing condition.
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The Power Bowl Recipe Book - Britt Brandon
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The Power Bowl Recipe Book
140 Nutrient-Rich Dishes for Mindful Eating
Britt Brandon, CFNS, CPT
Adams Media logoAvon, Massachusetts
Copyright © 2017 Simon and Schuster
All rights reserved.
This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.
Published by
Adams Media, an imprint of Simon & Schuster, Inc.
57 Littlefield Street, Avon, MA 02322. U.S.A.
www.adamsmedia.com
ISBN 10: 1-5072-0058-7
ISBN 13: 978-1-5072-0058-2
eISBN 10: 1-5072-0059-5
eISBN 13: 978-1-5072-0059-9
Library of Congress Cataloging-in-Publication Data
Brandon, Britt, author.
The power bowl recipe book / Britt Brandon, CFNS, CPT.
Avon, Massachusetts: Adams Media, 2017.
Includes index.
LCCN 2016036836 (print) | LCCN 2016047517 (ebook) | ISBN 9781507200582 (pb) | ISBN 1507200587 (pb) | ISBN 9781507200599 (ebook) | ISBN 1507200595 (ebook)
LCSH: Natural foods. | Cooking (Natural foods) | Health. | LCGFT: Cookbooks.
LCC TX369 .B735 2017 (print) | LCC TX369 (ebook) | DDC 641.3/02--dc23
LC record available at https://lccn.loc.gov/2016036836
The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.
Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.
Cover design by Stephanie Hannus.
Cover and interior photography by Kelly Jaggers.
Contents
Title Page
Copyright Page
Dedication
Introduction
Chapter 1: Power Bowl Basics
What Is a Power Bowl?
The Importance of Plating
Benefits of Power Bowling
Make Power Bowl Prep Easy
Final Power Bowl Tips to Remember
Chapter 2: Preworkout/Energy Bowls
Spicy Vegetable Frittata Scramble Bowl
Apple-Cinnamon Oatmeal with Walnut Cream Bowl
Sweet Potato Pie Smoothie Bowl
Chipotle Chicken with Polenta
Berry-Chutney Chicken with Spicy Greens
Summer Squash Soup with Greens and Cream
Loaded Baked Potato Bowl
Grilled Chicken Salad with Crunchy Quinoa
Chai Chia Pudding with Berries
Chapter 3: Postworkout Recovery Bowls
Fried Eggs over Dirty Rice with Salsa and Avocado
Banana Nut Chia Pudding
Rice Noodles with Creamy Citrus Chicken and Greens
Crispy Tempeh with Spicy Slaw and Yogurt Dressing
Citrus-Mango Tofu with Asparagus and Brown Rice
Creamy Chicken, Black Beans, and Quinoa
Spicy Beef with Fiery Fresh Vegetables and Barley
Beet Salad with Honey-Ginger Tofu
Vegetarian Lasagna with Roasted Vegetables
Blueberry Muffin Smoothie Bowl
Pesto-Tossed Salmon with Tomato-Spinach Quinoa
Chapter 4: Bowls for Weight Loss
Ginger-Snap Smoothie Bowl
Cool Cobb Salad Bowl
Shrimp Scampi with Rice Noodles
Caprese Tofu–Stuffed Tomatoes
Sweet Beets and Berries in Yogurt with Oats
Curried Chicken Salad Bowl
Lemon Tempeh with Zucchini Pasta in Sweet Honey Yogurt
Watermelon-Kiwi Spinach Salad with Walnuts
Chicken, Spinach, and Potatoes with Feta
Tuna Niçoise Salad
Sautéed Vegetables and Penne with Spicy Marinara
Chapter 5: Bowls for Cleanses and Detox
Citrus Chicken with Cucumber-Tomato Quinoa
Sweet Potato Quinoa Patties with Creamy Slaw
Cucumber-Melon Smoothie with Ginger
Waldorf Chicken Salad Lettuce Cups
Green Apple–Ginger Smoothie
Minty Mango-Grape Cream Smoothie
Peach-Cherry-Tofu Chutney with Creamy Quinoa
Salmon with Asparagus and Almonds over Brown Rice
Rice Noodles with Peaches and Berries
Spicy Cilantro-Citrus Salmon with Rice
Sweet Beet-Berry-Kiwi
Chapter 6: Bowls for Better Immunity
Spicy Pineapple Skillet
Peach-Berry Crumble
Lemon Chicken with Figs and Greens
Spiced Salsa Sweet Potatoes
Oriental Chicken Salad with Mandarin Dressing
Dandelion-Pesto Chicken with Tomatoes and Arugula
Ginger-Infused Green Tea Ice Cream
Tropical-Fruit Compote Tofu Salad
Mediterranean Veggie Burgers with Cucumber-Dill Cream
Spiced Cherry Cream Smoothie Bowl
Sweet Salmon Salad
Chapter 7: Bowls for Brain Health
Citrus-Salmon Salad
Superfood Chili
Lox Salad with Berries
Ginger-Salmon with Wild Rice and Vegetables
Jalapeño-Apricot Tofu with Peppers and Noodles
Coconut-Crusted Mahi-Mahi with Edamame Salad
Sweet Salmon with Garlic Zucchini Noodles
Grilled Chicken with Peach Couscous Salad and Cranberries
Mixed Greens with Quinoa, Eggs, and Peppers
Dirty Rice with Beans, Peppers, and Spinach
Green Tropical Smoothie with Banana and Berries
Chapter 8: Bowls for Heart Health
Oats and Berries Bowl
Two-Toned Gazpacho with Quinoa
Spinach Salad with Pomegranate, Citrus, and Tofu-Avocado Cream
Mediterranean Salmon and Vegetables with Rice
Slow-Cooker Ginger Chicken with Curried Vegetables
Chocolate-Banana Smoothie with Nuts and Flaxseed
Tempeh Cucumber Salad with Dill-Yogurt Sauce
Chilled Sweet Spiced Squash Soup
Creamy Salmon Salad with Avocado Mayo
Caprese Tempeh with Rice Noodles
Lemon-Berry Smoothie with Turmeric
Chapter 9: Bowls to Regulate Blood Sugar
Sesame Chicken and Vegetable Lettuce Wraps
Winter Vegetable Bisque
Apple-Cinnamon Oats with Tofu Cream
Tomato Soup with Garbanzos and Kale
Three-Green Salad with Sweet Fruit and Nuts
Confetti-Quinoa Stuffed Peppers
Green Pea–Potato Soup
Spinach and Mushroom Steak with Wild Rice
Blue Apple Smoothie
Salmon Patties with Creamy Curry Slaw
Super Citrus Smoothie
Chapter 10: Bowls for Bone Health
Figgy Rice Pudding Bowl
Creamy Chicken and Rice Bowl
Pecan Pie Smoothie Bowl
Mojo Chicken, Black Beans, and Rice Bowl
Rosemary Pesto Chicken and Broccoli Bowl
Creamy Coriander Cabbage and Carrot Soup
Apple Crumble with Cinnamon Cream
Thai Steak Stir-Fry
Ginger-Fennel-Tofu Soup with Red Lentils and Barley
Spicy Garlic Shrimp Toss
Rice Noodles with Tofu and Roasted Squash
Chapter 11: Bowls to Reduce Inflammation
Spinach and Berry Salad with Flaxseed and Feta
Pear-Berry Smoothie with Ginger
Two-Toned Beet Salad with Tofu and Walnuts
Tofu Curry with Vegetables
Beet and Cashew Hummus with Vegetables and Quinoa
Tex-Mex Taco Bowl
Minestrone Soup Bowl
Fruit-Quinoa Bowl with Pistachio Cream
Marinated Tomatoes, Onions, and Cucumbers
Shrimp Stir-Fry
Chapter 12: Bowls for Better Digestion
Ginger Chicken and Squash
Creamy Butternut Squash Soup
Tomato Soup with Kale and White Beans
Spinach and Feta Meatballs with Rice Noodles
White Chicken Chili
Chicken Piccata with Zucchini Noodles
Berry Oatmeal with Ginger-Cardamom Cream
Sweet and Spicy Creamy Chickpea Salad with Couscous
Spicy Chicken and Slaw Wraps with Edamame Rice
Apple-Ginger Smoothie with Spinach and Green Tea
Pomegranate-Pineapple Smoothie Bowl
Cream of Asparagus Soup with Quinoa
Chapter 13: Bowls for Healthy Skin
Cucumber-Grape Salad with Feta
Powerful Peach Parfait
Chimichurri Shrimp with Rice Noodles
Fiery Sweet Potato Bisque
California Quinoa Salad
Apple-Pear-Pecan Salad
Cucumber-Margherita Salad
Spicy Gazpacho
Grape-Mandarin Chicken Salad
Pumpkin Pie Smoothie Bowl
Grape-Pear Cream Smoothie Bowl
Chapter 14: Bowls for Antiaging
Cucumber-Melon Smoothie Bowl
Chocolate
Chia Pudding
Sweet and Spicy Mahi-Mahi Salad
Asian Salmon with Red Pepper Quinoa
Spicy Spinach, Sausage, and Mushroom Sauté
Tandoori Chicken Salad with Couscous
Grape-Berry Tofu Smoothie
Mixed-Green Salad with Balsamic-Berry Dressing
Roasted Red Pepper Hummus with Spicy Sweet Potato Chips
Spinach and Feta Chicken with Creamy Wild Rice
Creamy Broccoli Soup
U.S./Metric Conversion Chart
About the Author
I dedicate this book to my wonderful family, with whom I look forward to spending many more happy, healthy years!
Introduction
Are you looking for satisfying meals that are free of empty calories?
Do you want to prepare versatile dishes that are packed with necessary nutrients?
Are you having trouble finding time to prepare recipes that are quick, easy, and good for you?
Enter the power bowl.
Taking the culinary world by storm, these hardworking meals are perfect for anyone looking to combine healthy eating with delicious cuisine. And, with healthy ingredients like fresh fruits and vegetables, creamy yogurts, and crunchy nuts and seeds that add a wide variety of flavors and textures to every bite, these power bowls provide a satisfying feast for the eyes as well as the stomach.
Throughout The Power Bowl Recipe Book you’ll learn everything you need to know about creating your own power bowls, from the kitchen necessities you need to have on hand to the health benefits of these nutritional powerhouses. The book is organized by the health benefit of each type of bowl, so you’ll be able to focus your meal on a particular benefit you hope to reap. Whether you’re looking for something quick to eat preworkout, want to improve your skin, ensure a healthy heart, lose weight, and more, with these power bowls, you’re well on your way to total health. And so you know what you’ll get from each meal, each of the 140 recipes in this book contains power sources,
or information that outlines the essential nutrients and benefits that each recipe provides. These power sources will also help you choose the right ingredients for your own personal needs when you decide to stray from the recipes and build your own power bowls from the ground up.
Light, bright, full of flavor, and packed with essential vitamins, minerals, antioxidants, healthy proteins, carbohydrates, and fats, these power bowls provide health-boosting nutrition in every flavorful bite. So get out your bowls and make your meals work for you!
Chapter 1
Power Bowl Basics
So what exactly is a power bowl? What are the benefits? What exactly do you need to put a power bowl together?
If you’re not familiar with power bowls, don’t worry. From the benefits of healthy eating to the hardware you need to have on hand to how to store your nutrient-rich ingredients and plan out what you want for the week, in this chapter you’ll learn everything you need to pull together a delicious dish that makes fueling your body easy. Let’s take a look.
What Is a Power Bowl?
Power bowls are delicious, nutrient-dense, complete meals served in a single bowl. And when it comes to these healthy bowls, delicious and nutritious do not have to be mutually exclusive. Combining a variety of powerful superfoods that taste great and provide the body with a wide variety of essential nutrients, power bowls make eating healthy meals simple, easy, and delicious. Layers upon layers of sweet and savory ingredients fill each bowl with perfectly satisfying flavors and textures, making every power bowl an easy-to-create dish that leads to better health. Whether your ideal combination improves the health of your skin or safeguards your bones, brain, or heart, these combinations of nutritious foods provide powerful results that tempt the taste buds and satisfy the stomach. And with little time required to create these hardworking dishes, these easy-to-assemble meals can be eaten at home or on the go so you can satisfy your hunger anywhere, anytime.
The Importance of Plating
With fast preparation and cooking times, every power bowl gives you a quick, healthy meal packed with all-natural whole foods like whole grains, lean proteins, delicious fruits and vegetables, and spices and sauces. These dishes also provide your body with essential vitamins, minerals, and antioxidants that safeguard against illness and disease while promoting optimal health. And, unlike the average plated meal, a power bowl organizes each ingredient in layers, which means that each bite optimizes taste and texture and appeals to the eyes, making every scrumptious bite satisfying and nourishing. From beginning to end, the sensational tastes of whole, nutritious foods make every power bowl experience a delicious one!
Layer Your Ingredients
So how should you layer your ingredients to create the perfect power bowl? And what