Sweet Potato Wellness Bowl (small portion)
Ingredients:
1 medium sweet potato, cubed
1 cup quinoa
1 can (15 oz.) chickpeas, drained and rinsed
2 cups mixed greens (spinach, kale, arugula—whatever floats your boat)
1 avocado, sliced
1/2 cup cherry tomatoes, halved
1/4 cup hummus
2 tablespoons olive oil
1 teaspoon paprika
Salt and pepper to taste
Optional: Sliced almonds or pumpkin seeds for crunch
Prep Time & Cooking Time:
Prep Time: 20 minutes
Cooking Time: 30 minutes
Serving Size:
Makes 2 wellness bowls, 'cause sometimes you gotta share the love, right?
Equipment Needed:
Baking sheet
Parchment paper
Medium pot with lid
Mixing bowls
Cutting board
Sharp knife
Difficulty Level:
This is beginner-friendly stuff! No Michelin stars required.
Step-by-step Instructions:
Preheat and Prep: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Sweet Potato Magic: Toss the sweet potato cubes with a tablespoon of olive oil, paprika, salt, and pepper. Spread them out on the baking sheet and roast for 20-25 minutes, flipping halfway through.
Quinoa Cookin': While the sweet potatoes are doing their thing, rinse the quinoa under cold water. Throw it in a medium pot with 2 cups of water and a dash of salt. Bring it to a boil, then lower the heat, cover, and let it simmer for 15 minutes.
Chickpea Time: In a separate bowl, toss the chickpeas with the remaining olive oil, salt, and pepper. You can either roast these with the sweet potatoes or keep 'em fresh—the choice is yours.
Greens and Goodies: In a large mixing bowl, toss together the mixed greens, cherry tomatoes, and avocado slices.
Assembly: Divide the quinoa between two bowls. Layer each bowl with the mixed greens and goodies, roasted sweet potatoes, and chickpeas. Top with a dollop of hummus and optional seeds or nuts for that extra crunch.
Final Touch: Drizzle with a bit more olive oil or your favorite dressing, and voila! You've got yourself a Sweet Potato Wellness Bowl that screams health but whispers indulgence.
Variations:
Swap out quinoa for brown rice or farro.
Use black beans or lentils instead of chickpeas for a different protein kick.
Add grilled chicken or tofu if you're looking for more protein oomph.
Tips & Tricks
Make sure to cut your sweet potatoes into evenly-sized cubes for consistent roasting.
Use pre-washed greens to save time.
You can prep the quinoa and sweet potatoes ahead of time for quick assembly during the week.
Nutritional Information:
Calories: 650
Protein: 18g
Fat: 21g
Carbs: 95g
Storage:
Store each component separately in airtight containers in the fridge. The assembled bowl is best when eaten fresh, but the individual parts can keep for up to 5 days.
Health benefits of squash chips could include:
Sweet Potatoes
These orange beauties are rich in fiber, antioxidants, and vitamins like A and C. The fiber content is great for digestion, while the antioxidants can help fight off inflammation. Plus, Vitamin A is essential for good vision and a strong immune system.
Quinoa
Ah, the darling of the health food world for good reason. It's a complete protein, meaning it's got all nine essential amino acids. It's also rich in fiber, magnesium, B vitamins, and various antioxidants. So, not just filler; this stuff actually fuels you!
Chickpeas
These little guys are a protein powerhouse, making them an excellent option for vegetarians and meat-eaters alike. They're also high in fiber, which helps keep your digestive system in tip-top shape. Plus, they're a good source of iron and folate, which are key for blood health.
Mixed Greens
Spinach, kale, arugula—you name it, they've got the goods. We're talking high levels of vitamins A, C, and K, not to mention a host of essential minerals. These greens are basically a multivitamin in leafy form, helping everything from bone health to your immune system.
Avocado
Good fats, people, good fats! Avocado is loaded with monounsaturated fats that are heart-healthy. It also adds creaminess without dairy, making it a great option for those who are lactose intolerant or just watching their cholesterol.
Hummus
It's more than just a tasty dip; it's made from chickpeas, which, as we already covered, are high in protein and fiber. Plus, the tahini in hummus provides a good amount of calcium and other essential minerals.
Cherry Tomatoes
Low in calories but high in vitamins like A and C, these little bursts of flavor add more than just color. They're good for skin health, vision, and building up your natural defenses.
Optional Nuts & Seeds
Almonds, pumpkin seeds, or even chia seeds add a crunchy texture plus a good dose of Omega-3 fatty acids, which are great for brain health.Remember to consult with a healthcare provider for personalized medical advice, especially if you're managing specific health conditions.
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