Date Night Superfood Bowls

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Description
 These superfood bowls make 2 servings, perfect to share with someone else, or 2 lunch servings for yourself if you don't feel like sharing. I don't like using the word "superfood", but these bowls are packed with all the "superfoods" I can think of, including avocado, salmon, quinoa, and beets. It's delicious, filling, customizable, tasty, while also being high in protein, healthy fats, fiber, and complex carbs
Time
Prep Time:
15 minutes

Cook Time:
45 minutes

Total Time:
1 hour
Cost
Total Cost:

Cost per Serving:
$5.05
Ingredients
Serving(s)
Roasted Veggies
  • 1 large Beets
  • 1 large Bell pepper
  • 1/2 tsp Extra virgin olive oil
  • 1/8 tsp Salt
  • 1/8 tsp Black pepper, ground
Quinoa
  • 1/4 cup Quinoa
  • 1/2 cup Water
  • 1/8 tsp Salt
Kale
  • 1 lb Frozen kale, thawed
  • 1 tsp Extra virgin olive oil
  • 1 tbsp Chili powder
  • 1/2 tbsp Garlic powder
  • 1/2 tbsp Onion powder
  • 1 tsp Lemon pepper
Other Ingredients
  • 1 medium Avocado
  • 1 medium Kiwi
  • 1 oz Pumpkin seeds
  • 2 x 5 oz, drained Canned salmon
  • 1/4 cup Saurkraut
  • 2 tbsp Dijon mustard
Instructions
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    Roasted Veggies
  1. Wash your beet, wrap in aluminum foil, and air fry at 400F for about 45 minutes, or until soft (timing depends on the size of your beets). Unwrap the beet, discard the ends, and cut into a medium dice (keep the skin on!!)

    2.

  2. Meanwhile, cut your pepper into large pieces, season with oil, salt, and pepper, and air fry for 10 minutes (have the beet and pepper finish at the same time). Cut into a medium dice

    3.

    Quinoa
  3. Add quinoa, water, and salt to a small pot. Bring to a boil, cover, reduce to medium, and let simmer for about 12 minutes, until fully cooked. Set aside

    4.

    Kale
  4. Heat a large pan over medium heat with olive oil. Cover and cook your kale with spices (chili, garlic, onion, and lemon pepper) until the water is cooked out and it just starts to brown and stick to the pan (about 10 minutes)

    5.

    Pumpkin seeds
  5. Toast your pumpkin seeds in a small pan over medium heat until fragrant (3-5 minutes). Set aside

    6.
    Assemble
  6. Prepare your 2 bowls with a base of half your kale, and add half the quinoa on top to each bowl. Top each with half of your diced beets and peppers

    7.
  7. Add 1/2 sliced avocado to each bowl. Cut your kiwi into a small dice (with the skin!!), and add half to each bowl. Add half your pumpkin seeds to each bowl

    8.
  8. Add any protein source you have (I'm going with canned salmon here)

    9.
  9. Top each bowl with half of your sauerkraut and half of your mustard. Mix, and serve warm

    10.

    Summary
     These bowls are super customizable. Below is a simple formula you can follow to make your perfect superfood bowl. I've bolded the options I've used here, but mix and match with whatever you like:
    Leafy Greens (raw or cooked)
    • Arugula
    • Collard greens
    • Kale
    • Romaine lettuce
    • Spinach
    • Swiss chard
    Carbs
    • Beans
    • Brown rice
    • Butternut squash
    • Corn
    • Chickpeas
    • Quinoa
    • Lentils
    • Sweet potato
    Fat
    • Almonds
    • Avocado
    • Chia seeds
    • Feta cheese
    • Flax seeds
    • Mozzarella cheese
    • Pumpkin seeds
    • Sunflower seeds
    • Walnuts
    Raw Veggies
    • Bell pepper
    • Carrot
    • Cucumber
    • Onion
    • Radish
    • Tomato
    Cooked Veggies
    • Artichoke
    • Beets
    • Bell pepper
    • Broccoli
    • Brussel sprouts
    • Cauliflower
    • Eggplant
    • Mushroom
    • Yellow squash
    • Zucchini
    Fruit
    • Apple
    • Blackberries
    • Blueberries
    • Cranberries (fresh, not dried)
    • Kiwi
    • Pear
    • Pomegranate seeds
    • Strawberries
    • Watermelon
    Protein
    • Chicken breast
    • Chicken thighs
    • Hard boiled eggs
    • Ground beef
    • Ground chicken
    • Ground ground turkey
    • Mackerel (canned)
    • Salmon (canned)
    • Salmon (fresh)
    • Sardines (canned)
    • Tilapia (fresh)
    • Tuna (canned)
    • Turkey breast
    Dressing/Toppings
    • Apple cider vinegar
    • Balsamic vinegar (not vinaigrette)
    • Extra virgin olive oil
    • Guac
    • Hot sauce
    • Hummus
    • Kimchi
    • Lemon juice
    • Lime juice
    • Mustard
    • Nutritional yeast
    • Olives
    • Salsa
    • Saurkraut
Nutrition Facts
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Servings: 2
Calories: 615
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Total Fat: 28.5g (37 %)
 Saturated Fat: 4.4g (22 %)
 Polyunsaturated Fat: 7.7g
 Monounsaturated Fat: 12.9g
Cholesterol: 71mg (24 %)
Sodium: 1548mg (67 %)
Total Carbohydrate: 59.7g (22 %)
 Fiber: 20.0g (72 %)
 Net Carbs: 39.7g
 Total Sugar: 16.1g
  Added Sugar: 0.0g (0%)
Protein: 39.4g (79 %)
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Vitamin B12: 4.21mcg (175 %)
Vitamin D: 12.32mcg (62 %)
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Calcium: 657mg (51 %)
Iron: 7.62mg (42 %)
Magnesium: 266mg (63 %)
Potassium: 2356mg (50 %)
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Glycemic Index:
43.3

Glycemic Load:
29.9