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  • Writer's pictureYiannoulla Burness

Eat the Rainbow Wellness Bowl


I love creating wellness bowls. Get creative and see what you can come up with. Make a whole lot of goodness in a bowl. You can enjoy it knowing every bite is good for you. I had some baby button mushrooms which I saute'd in a pan with a knob of plant based butter until nicely browned adding a sprinkle of sea salt to bring out the flavour. For a baked component I roasted some baby parsnips and a piece of pumpkin drizzled with a citrus garlic dressing. A head of broccoli was waiting to be used so I blanched it then put into ice water to keep its colour. Fermented beetroot gave colour and a sweet and sour taste to the bowl. Creamy avocado never goes astray adding a creamy layer. Micro greens for a raw touch. Delicious and satisfying what is your creation?


INGREDIENTS


MUSHROOM saute'd in little butter brings out the flavour. best to cook them in a hot pan toss quickly and often until they become evenly cooked. Best eaten while still warm. Mushrooms are full of fibre as well as vitamins and minerals. They are also low in calories and free from cholesterol.


PARSNIP adds sweetness to the dish, and is a good source of potassium, vitamin C and folate


PUMPKIN another sweet vegetable when roasted the sweetness is more concentrated. A vegetable rich in vitamins and minerals.


BROCCOLI is best eaten raw or lightly steamed. It has high amounts of vitamin C boosting the immune system and and an excellent source of vitamin K important for bone health and healing.


AVOCADO provides us with an excellent source of monounsaturated fat and vitamin C,E,K and B6. Avocado is a great source of nutrients such as potassium, magnesium, folate. Use in place of butter on bread or crackers.


BEETROOT is naturally sweet, fermenting this vegetable reduces the sugar content and provides friendly gut microbes. Beetroot as a vegetable is a great source of fibre, folate, manganese, potassium, iron and vitamin C.


MICRO GREENS are a great garnish to set off a dish but they also packed with nutrients, they are nutrient dense meaning they provide more concentrated amounts of vitamins and minerals.


EQUIPMENT: a good size bowl to add layers of vegetables etc.


RECIPE is for one bowl increase ingredients to suit the number of people having a wellness bowl.


4 baby parsnips

2 slices of pumpkin

6-8 small button mushrooms

I small head broccoli

1/2 a medium size avocado sliced

1 1/2 tablespoons fermented beetroot

Micro greens are optional or choose another raw component


METHOD

*Season parsnip and pumpkin lightly with a herbal or plain salt. Toss with a drizzle of oil (optional) and toss to coat, then place on a baking tray and bake in hot oven for at least 20 minutes until fork tender. When done remove from oven and set aside while you prepare rest of ingredients.

*Saute' mushrooms in a little vegan butter turn heat up so they cook quickly sprinkle with salt for added flavour.

*Steam broccoli for a minute or so then dunk in ice water to stop it cooking also helps retain the colour.

*Slice a ripe but firm avocado


ASSEMBLE

Arrange prepared and cooked ingredients in a serving bowl. Drizzle with a light dressing (optional).

Garnish with micro greens or your choice of raw vegetable.






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