My 10 Superfood Bowl Recipe

January 30, 2020

10 superfood bowl recipe! - M Loves M @marmarIf you would have told me the Superbowl was this Sunday I wouldn’t have believed you. You see, I’m not the biggest football fan. I’ll watch a game but I don’t go crazy over the sport. If I go to a Superbowl party, I’m usually there for the snacks. Anyone else the same way?? To celebrate the Superbowl this weekend, and also help me stick with some cleaner eating post game day, I put together a yummy superfood bowl!

10 superfood bowl recipe! - M Loves M @marmarMatte black flatware from Fable! - M Loves M @marmar An easy healthy recipe! - M Loves M @marmar10 superfood bowl recipe! - M Loves M @marmarA delicious salmon broccoli bowl! - M Loves M @marmarMy 10 Superfood Bowl Recipe

The 10 Superfood Bowl
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Course: Main Course
Servings: 4 bowls
Ingredients
Superfood Bowl
  • 4 tbsp sesame oil divided
  • 2 tbsp tamari or soy sauce
  • tablespoon rice vinegar
  • 1 tbsp honey
  • 2-inch piece fresh ginger, peeled and finely grated (about 1 tablespoon)
  • 1 garlic clove finely grated
  • 1 garlic clove minced
  • 1 cup cracked freekeh
  • 4 ounces of spinach
  • 3 tbsp olive oil divided
  • 3 bunches broccoli about 1 pound, trimmed and cut into florets, thick stems discarded
  • 1 can cannellini beans drained and rinsed
  • 6-ounce skin-on salmon fillets
  • 1/4 cup sliced almonds
  • 2 tablespoons hemp seeds
Ginger, Garlic, Olive Oil and Turmeric Dressing
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp honey
  • 1 Tbsp ground turmeric
  • 1 tsp ginger - ground is fine but fresh is better!
  • 6 Tbsp extra virgin olive oil or 1/4 cup + 2 Tbl
Instructions
  1. Preheat oven to 425 degrees.
  2. Make Glaze: In a small bowl, whisk 3 tablespoons sesame oil with the soy sauce, vinegar, honey, ginger, and garlic until smooth. Set the glaze aside.
  3. Make Freekeh: Bring 2 1/2 cups of water and 1/2 teaspoon of salt to a boil. Add 1 cup cracked freekeh, cover and reduce heat to medium-low. Simmer until liquid is absorbed, about 20 minutes. Remove from heat and let stand, covered for 5 minutes.
  4. Make Broccoli: Add chopped broccoli to a parchment-lined baking sheet. Toss with 1 Tbsp olive oil and 1 Tbsp sesame oil. Sprinkle with salt and pepper. Roast in oven for 7 minutes.
  5. Make Salmon: While the broccoli roasts, place the salmon fillets on a plate and pat dry with paper towels. Brush all over with olive oil and sprinkle with salt and pepper.
  6. When the timer is up, toss the broccoli and move to the edges of the pan, clearing space for the salmon fillets. Place the salmon fillets on the center of the pan and brush generously with set-aside glaze.
  7. Return the pan to the oven and roast until the salmon is cooked through but still slightly rare in the center, about 10-12 minutes. Sprinkle salmon with hemp seeds.
  8. Make Beans: Add 1 Tbsp olive oil to a pan and saute garlic until fragrant but not browned - about 30 seconds. Add white beans and cook until hot and slightly softened- about 2-3 minutes. Add the spinach and 2 tsp of water, stirring frequently until spinach is wilted, about 2 more minutes. Season with salt and pepper and set aside.
  9. Make Dressing: Mix all the ingredients together and then slowly whisk in olive oil. Taste and adjust seasonings as needed.

  10. Assemble Bowls: Toss freekeh with 1/2 of the dressing and put about 1/2 cup on each bowl. Add roasted salmon, roasted broccoli and sauteed spinach with beans. Drizzle each bowl with additional dressing and sprinkle sliced almonds on top.

 

Each superfood bowl has 10 superfoods (ok, actually 11!). All these ingredients are super nutritious and will help you feel like you’re on your A game! While there are a few steps to this recipe, I think it’s worth it! Also, you could easily meal prep this on a Sunday (maybe post game??) and have the majority of your lunches done for the week! Sounds like a good game day plan, if you ask me!

Superfood Breakdown

Spinach: Spinach is truly “super” when it comes to superfoods! It contains so many beneficial vitamins and minerals, such as Vitamin A, E, B6, calcium, phosphorous, zinc, and so much more. It helps with maintaining healthy skin and hair, aids in digestion, and lowers one’s risk for heart disease. A cup of cooked spinach provides 839 mg of potassium and it is a great source of calcium for those who do not consume dairy easily!

Broccoli: Broccoli is very rich in essential vitamins and minerals, it contains vitamin C, K, B1, B2, B3, B6, potassium, iron, magnesium, and zinc. This vegetable also contains a great amount of antioxidants that can help with cell damage, reduce inflammation, and help with cholesterol levels. Boiling broccoli can remove up to 90% of these essentials vitamins and minerals so it is best to to roast or steam broccoli, or to simply enjoy it raw.

Beans: Beans are a very beneficial superfood, they are high in amino acids and protein! They are a great protein substitute for people who are vegan or vegetarian. Some benefits of eating beans are that they’re high in antioxidants, they are high in folate, (which helps to make new and healthy red blood cells) they can help stabilize glucose levels, rich in fiber, and generate beneficial bacteria that is good for gut health.

Freekeh: Freekeh  is an excellent grain that contains a high level of nutrients. The grain can help reduce one’s risk for heart disease, provides prebiotics to help with digestion and gut health, and it is low on the glycemic index. This means that it helps with the rate of glucose absorption. Another amazing benefit is that freekeh contains lutein and zeaxanthin; these are antioxidants that can help defend your body from aging and the progression of diseases!

Almonds: Almonds are really impressive when it comes to superfoods. They are high in fiber, protein, monounsaturated fat, magnesium, vitamin E and much more! Almonds can also assist with controlling blood sugar and cholesterol levels. Almonds are filled with antioxidants (primarily in the brown layer of the skin) that help fight against oxidative stress!

Salmon: Salmon is loaded with benefits, including offering a great amount of omega-3 fatty acids. Omega-3 can help lower one’s chances of cardiovascular diseases, dementia, and Alzheimer’s. A serving of salmon is also low in calories, while being high in vitamins and minerals such as B12, vitamin D, potassium, and iron!

Ginger: Ginger is not only an amazing superfood, but also can be so useful for medicinal purposes! It contains anti-inflammatory, antiviral, and antibacterial benefits for the body. Ginger can help relieve nausea, fight oral bacteria, aid in muscle soreness, ease menstrual cramps, lower cholesterol, promote healthy aging, help with indigestion, and even fight off germs and bad bacteria!

Garlic: Garlic is another food that is also rich in medicinal properties! Just one clove of garlic can provide manganese, vitamin C, B6, selenium, and fiber. It is great for boosting the immune system and fighting off colds. Garlic can also increase estrogen in females, fight against dementia and Alzheimer’s, lower the risk of heart disease, and studies have shown that it can possibly help with exercise capacity. Not only does garlic have so many beneficial uses, but it also tastes so yummy and is so easy to add to recipes!

Olive oil: Olive oil is an excellent source of healthy fat and antioxidants, however it is important to find an olive oil that has not been stripped of its health benefits in the extraction process. Studies have shown that extra virgin olive oil could help prevent the risk of type 2 diabetes, strokes, depart disease, improve bone health, and is even good for cognitive health!

Turmeric: turmeric is packed with health and medicinal benefits. It has been used throughout history for many purposes including; fighting inflammation, possible protection against heart disease, relieving symptoms of arthritis, and improving depression. It also can help with a variety of skin problems such as eczema, psoriasis, and acne.

Hemp seeds: hemp seeds contain a rich amount of insoluble fiber, omega-3 and omega-6 fatty acids, and high amounts of nutrients. Hemps seeds are so great for the heart, brain, and digestion health! Hemp oil is also a great superfood because it is so easy to incorporate when cooking and it is high in proteins, fatty acids, zinc, calcium, iron, and more.

BTW, If you’re superfood crazy, I rounded up some of my favorite superfood recipes on this Pinterest board!


By the way, the last photo shared above is to show you what Augustine ate. I thought this might be helpful for anyone who has little kids. I basically just cut up the salmon and chopped up the spinach for him. Let me know if you end up making this superfood bowl!

xox

P.S. My matte black flatware is from Fable!

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