Later, Soup—3 Nourishing Superfood Bowls That Look (and Taste) Like Spring
Superfood bowls might have gained social media attention thanks to their colourful, aesthetically pleasing allure, but there's more to this food trend than good looks. Nutritionist and Nourishing Superfood Bowls author Lindsay Cotter says they're also a great way to add fresh fruit and vegetables to your diet.
"These bowls are a way for me to share the best synergy superfood recipes all in one pretty, round serving. They are easy to prep, easy to eat, easy to clean up, and very portable," she explains, noting they're a popular mainstay on her food blog, Cotter Crunch. "Basically, [they're] bowls full of key fuel and nourishment for us everyday folks." Bid goodbye to tired winter soups and whip up one of these colourful, nutritious options instead.
Mediterranean Layered Lentil Salad Bowl
3 to 5 cups leafy greens (spinach, kale, or red lettuce)
2 cups green cabbage, chopped
2 cups green lentils, cooked
1 to 2 cups grape tomatoes, sliced
28 grams sun-dried raisins
28 grams marinated olives
1/3 cup kefir yoghurt cheese
Crushed red pepper flakes
Handful fresh watercress or other bitter greens
Crumbled or Parmesan cheese
In a large serving bowl or 4 separate bowls, arrange the leafy greens, and top with the green cabbage. Add the lentils, followed by the tomatoes, raisins, olives, and yogurt cheese.
Top with the crushed red pepper flakes, watercress, and lemon slices. Drizzle with the olive oil and vinegar, and sprinkle with the Parmesan cheese. Season with salt and pepper to taste.
Honey-Miso Salad Bowl
Ingredients for salad
3 cups spinach leaves
1 medium zucchini, shaved into thin slices
1 cup broccoli or alfalfa sprouts
1/2 cup radishes, thinly sliced
1 cup strawberries, sliced
Lemon slices, for garnish
Fresh basil, for garnish
Black sesame seeds or toasted sesame seeds
Ingredients for dressing
3 tbsp. white miso paste
3 tbsp. sesame oil
1 tsp. mustard
1/4 cup honey or agave
3 tbsp. rice wine vinegar or red wine vinegar
1 tbsp. lemon juice
Place a steam basket in a medium pot and add an inch (2.5 cm) of water. Place the spinach in the steamer, cover, bring to a boil, and lightly steam the spinach leaves for 3 to 4 minutes. Another quick steam option is to place the spinach in the microwave for 30 to 45 seconds on high.
In 2 serving bowls, arrange the steamed spinach, zucchini, broccoli sprouts, radishes, and strawberries.
To make the dressing, whisk together the white miso paste, sesame oil, mustard, agave, rice vinegar and lemon juice. Drizzle 1 to 2 tablespoons (15 to 30 ml) of the dressing on top of each bowl. Save the extra dressing for later use. It keeps in the fridge for up to 5 days.
Add the lemon slices, fresh basil, and sesame seeds for garnish, and season with salt and pepper to taste.
Chopped Superfood Power Salad Bowl
Servings: 3 to 4
3 cups Brussels sprouts, chopped or shaved
2 to 2 1/2 cups cooked quinoa
1/3 cup smoked or roasted almonds, chopped
3 tbsp. diced green onions, green parts only
1 1/2 cups fresh raspberries
1/2 to 2/3 cup carrot, chopped
1/4 cup chopped fresh basil
1/2 small lemon, juiced
3 tbsp. olive oil
Red wine vinegar or balsamic vinaigrette
1/4 tsp. fine sea salt or kosher salt, to taste
1/4 tsp. black pepper, to taste
Crumbled feta cheese, optional, for topping
In a large bowl, place the chopped Brussels sprouts and the cooked quinoa. Toss them together.
Add the almonds, green onions, raspberries, carrot, basil, lemon juice, olive oil, vinegar, salt, and pepper to the bowl. Toss together gently and sprinkle with the feta cheese, if desired.