Tired of counting macros... staring at that boring plate with the perfect 25-25-50 blend of protein-fat-carbs?
Trust me, you aren’t alone. What once was a fun way to lead a healthy life can overnight become a daunting task that has lost all joy.
Don’t stress, you can bring the fun of eating back into your life again!
Enter, one stop superfood bowls. The perfect meal that will leave your heart happy and mind mentally prepped to conquer a new record on the gym floor.
To get the scoop on just why (and how) these bowls can rescue your BORING meal routine, I sat down with gluten-free nutrition specialist, Lindsay Cotter.
Cotter began taking a hard look at her eating patterns more than 10 years ago as a result of her own health issues that stemmed from an unfortunate parasite she contracted overseas. Part of this new health style for Cotter involved adherence to a gluten-free diet.
While venturing into this style of eating, Cotter recognized that it not only improved how she felt physically, but also expanded her cooking skills while increasing her consumption of whole, unprocessed foods.
Inevitably Cotter’s personal health scare helped cultivate a career path for herself that lead to her latest project adventure of publishing Nourishing Superfood Bowls.
Be sure to read the interview below with Cotter and try her recipe for this delicious Gluten-Free Stuffed Bell Pepper Bowl below.
Why “bowls”? Are bowls really the way to get people to incorporate more nutrient-dense foods?
First, bowls allow you to work in more power nutrients while adding in synergy. Power nutrients are the key to elevating a healthy bowl to superfood status. You want those flavors to combine and really enhance the recipe and nourishment. Bowls simplify meals while also allowing creativity and variety in food combos which inevitably can lead to a more nutrient-dense diet.
Any recommendations for building a better bowl? Tips?
Start with an everyday veggie base like zoodles, sweet potato noodles, rice veggies (cauliflower or broccoli), or even chopped salad. Then build and customize from there. You can add your protein of choice, along with power nutrients such as chia, flax, and healthy fats like unrefined oils or avocado. Then top with your extras, such as microgreens, herbs, or chopped nuts. I also love making a homemade sauce to mix into the bowl. A lot of the bowls in Nourishing Superfood Bowls have a superfood sauce that pairs well with veggies or protein.
Anything else you'd like to add?
My other real focus of bowl recipes is to educate and demonstrate how vibrant real food can be. By pairing nutrient-rich ingredients with those that help your body process nutrients, you’re sure to get the most from your meals… bowl style!
Deconstructed Stuffed Bell Pepper Bowl Recipe
Prep time: 10 minutes | Cook time: 10 minutes
Tags: Gluten-Free, Dairy-Free/Vegetarian Options
1 tsp olive oil
1 lb (455 g) lean ground beef or turkey
2 tsp (7 g) garlic, minced
1 cup (150 g) onion, chopped
1 cup (150 g) bell pepper, chopped
½ to 1 tsp red pepper flakes or Italian seasoning
Fine sea salt or kosher salt, to taste
Pepper, to taste
8 oz (230 g) tomato sauce or BBQ sauce
2 tsp (10 ml) gluten-free Worcestershire sauce or tamari
For the Bowls
3 cups (485 g) cooked quinoa
3 cups (540 g) lightly steamed spinach
1 bell pepper, sliced thin
Handful of fresh torn cilantro
1 green onion, chopped
Handful of sliced cherry tomato
Optional: yogurt cheese or sour cream, for topping
Red pepper flakes,
Hot sauce or Tabasco, optional, for topping
Lemon slices, for garnish
- To make the meat, heat the oil in a large skillet over medium heat. Add the ground meat and cook until no longer pink, about xx minutes. Drain off any extra fat.
- Add the garlic and onion, cooking for 2-3 minutes until fragrant. Add the chopped bell pepper, red pepper flakes, salt and pepper, cooking for 5 minutes. Add the tomato sauce (or BBQ sauce) and Worcestershire sauce, and cook until bubbly, about 5 more minutes.
- For the bowl, spoon the quinoa into a large bowl, followed by the spinach. Add in the ground meat mixture, and top with the sliced bell pepper, cilantro, green onion and cherry tomatoes.
- Season with salt and pepper to taste.
- Toppings: Optional sour cream or yogurt cheese and red pepper flakes, if desired, and garnish with sliced lemon.
Nutrition per Serving: Calories: 320; Total Fat: 10g; Saturated Fat: 1.5 g; Cholesterol: 40 mg; Sodium: 340 mg; Total Carbohydrate: 36 g; Dietary Fiber: 7g; Total Sugars: 6 g; Added Sugars: 0 g; Protein: 27 g
Analysis calculated using The Food Processor SQL.