The Perfect Power Bowl To Kickstart The New Year

Kickstart Kale and Grains Power Bowl with Roasted Sweet Potato Wedges on today’s #LunchBreakLIVE with guest Chef Evelisse Capó, Pharm D and President of Food Pharmacy. UnChainedTV collaborates with the Physicians Committee For Responsible Medicine for the launch of their One Healthy World Program! This free program, offered in English, French, Spanish, and Mandarin, is designed to revolutionize your health in six sessions, all free and on-demand.  This recipe is full of health and flavor, so get ready for a fun time learning how to make this Power Bowl…Let’s go!

What Is One Healthy World?

Are you looking for a way to approach diabetes, high cholesterol, high blood pressure, or other health challenges with nutrition? Look no further—support is just a click away.  One Healthy World brings the world’s leading experts to you, in multiple languages, to help you adjust your eating habits with easy tips and support every step of the way.

Each one-hour online session provides nutrition information, guidance on the best food choices, lots of support, delicious recipes, tips for dining at restaurants, and even simple cooking demonstrations. Join live on Zoom every Thursday and be part of the discussion, or participate on demand when the time is right for you. It’s fun. It’s free. Sign up on PCRM.org/onehealthyworld

About Our Guest Chef Of The Day

Evelisse Capó received a Bachelor of Science in Engineering from Purdue University and a Doctor of Pharmacy degree from the University of the Sciences in Philadelphia. While practicing clinical pharmacy, she witnessed the pain and suffering of many chronically ill patients in hospitals and long-term care institutions. Questioning the effectiveness of the conventional approach to treating diseases such as cancer, diabetes, and heart disease, she trained in Culinary Medicine and founded The Food Pharmacy (thefoodpharmacy.com)/Farmacia en La Cocina (farmaciaenlacocina.com) where she provides guidance and support to those looking to adopt a whole food plant-based lifestyle.  She is a diplomate of the International Board of Lifestyle Medicine and a graduate of the CNS and eCornell Plant-Based Nutrition Certificate. Evelisse is the Director of Culinary and Spanish Content for the T. Colin Campbell Center for Nutrition Studies. Dr. Capó is a licensed PCRM’s Food for Life Program Instructor and collaborated in the GEICO Workplace Nutrition Study coordinated by the Washington Center for Clinical Research. She is an active board member and speaker for the Casa Vegana de La Comunidad non-for-profit organization in Puerto Rico.  Evelisse lives in Florida and shares her life with her husband, four plant-strong children, and three dogs.

See Also

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Making A Healthy Power Bowl Is Simple

Once you start making Power Bowls or Salad Bowls you will fall in love with them.  They are generally full of many healthy and nutrient-dense ingredients, are very filling, and super flavorful with every bite.  They are also vibrant in colors and textures, which is always a sign of good health!  This recipe is a great one to get you started on your Power Bowl journey.

Kickstart Kale and Grains Power Bowl with Roasted Sweet Potato Wedges

Once you begin your journey into Power Bowls or Salad Bowls you will be making them all the time. This is a great starter recipe to kickstart you into a new, healthier way of eating.

Print Recipe Pin Recipe

Course Dinner, Lunch

Cuisine American

Ingredients

  

• Power Bowl:
• 2 cups cooked quinoa or brown rice cold or warm, as desired
• 3 cups chopped kale leaves raw or steamed, or baby spinach leaves
• 2 cups cubed and cooked sweet potato
• 1 15 oz can black beans rinsed and drained
• 1 cup chopped bell pepper
• 3/4 cup mango chunks fresh or frozen
• 2 TBS hemp seeds
• 2 TBS freshly squeezed lime juice or red wine vinegar
• 1/2 TBS chopped shallots or 1 tbsp. of the white portion of a green onion
• 1/2 tsp Dijon mustard
• 1/2 tsp sea salt
• freshly ground black pepper to taste
• 1/4 cup plus 2-3 tsp water optional
• 1-2 TBS coconut nectar or pure maple syrup
• Sweet Potato Wedges:
• 4 medium sweet potatoes cut in extra thick wedges
• ½ tsp cinnamon
• ½ tsp ground cumin
• ¼ tsp white or black pepper
• ½ tsp garlic powder
• ¼ tsp sea salt optional

Instructions

 

• Sweet Potato Wedges:
• Preheat the oven to 450 F.
• In a small bowl, mix the cinnamon, salt, cumin, black pepper, and garlic powder. Add the sweet potato wedges and stir well until all are seasoned evenly. Place sweet potatoes on a baking sheet on a single layer.
• Bake for 25 minutes or until cooked, flipping potatoes once halfway during baking.
• Power Bowl:
• If you do not have any cooked quinoa on hand, prepare 1 cup (170 grams) of dry quinoa according to package directions to yield roughly 2 cups (370 grams) cooked. You may also substitute rice for the quinoa. This can be done several days in advance and served cold or reheated if preferred.
• Prep the remaining bowl ingredients. Chop kale so that you have about 3 cups (63 grams) chopped. You may substitute spinach for the kale. Cube and roast or steam sweet potatoes. You should have about 2 cups (400 grams) of cooked sweet potato cubes. Drain and rinse black beans, if using canned. Dice the bell pepper; you should end up with about 1 cup of chopped bell pepper.
• In four bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
• In a blender, combine about 3/4 cup mango flesh (124 grams) (fresh or frozen and thawed), hemp seeds, juice of 1 lime or vinegar, the white portion of a green onion, mustard, salt, pepper, 1/4 cup (60 milliliters) of water, and 1 tablespoon (15 milliliters) of the syrup (or coconut nectar, if preferred). Puree until very smooth.
• Taste, and add 2 to 3 tablespoons (30 to 45 milliliters) water to thin (if desired) and another tablespoon of syrup or nectar to sweeten it.
• If you'd like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons (15 to 30 milliliters) of chopped cilantro or basil while pureeing.
• Add 2 tablespoons of dressing onto each bowl and save remaining dressing for other uses throughout the week.

Notes

If using raw kale, it’s useful to break it down by massaging it. After tearing the leaves from the stalk, sprinkle them with salt and use your hands to rub and massage them for a minute or 2. Alternatively, you can steam the leaves for just a minute to soften. If using baby spinach in place of kale, you may not necessarily need to chop it as it is already bite-size. If you have extra kale or spinach, feel free to add it to other recipes like smoothies or steam it to use in pasta dishes and soups. 

Rinsing canned chickpeas helps to reduce some of the sodium added in the canning process. Another way to reduce sodium when using canned chickpeas is to purchase low-sodium varieties.

Slice the leftover green portion of the onion to use as an optional bowl garnish.

Keyword vegan

Tried this recipe?Let us know how it was!

Kickstart Your New Year With A Power Bowl

Start the year off right and join, for FREE, One Healthy World today!  Learn how to make more healthy and delicious plant-based recipes like the Power Bowl we made today.  If you try this recipe, be sure to take a photo and tag @UnChained_TV on Instagram.  Looking for other easy vegan recipes to make?  Jump on over to the #LunchBreakLIVE page, where we have a ton to choose from.  Until next time…keep cookin’!