Power Bowl Recipes


Power Bowl Recipes

STEP ONE – THE BASE

Power Bowl Recipes (PDF)
All recipes are approx. 3 Cups ( 3 servings) Modify as needed

Sweet Potato Carrot-Kale
1 medium- large Sweet Potato (cooked or steamed is best) 1 Cup carrots chopped
1 Cup Kale Chopped
1 Lemon
Directions: Cook sweet potato. Chop Carrot, Sweet potato, and kale. Mix in bowl and add lemon

Detox Salad
Makes about 8 cups
1 bunch carrots (about 2 cups)
2 bunches broccoli
1 head cauliflower
3-4 leaves kale
1/2 cup fresh parsley (more if you like parsley)
1/2 cup sunflower seeds
Directions: Chop vegetables, starting with carrots, broccoli, cauliflower, this will take a few batches and runs through the food processor. Add mix to a bowl and add in spices, and wet ingredients. Garnish with whatever you prefer. Pack a way in storage for later.
1 Tbsp olive oil (vitamins in raw veggies are absorbed better when eaten with a little oil) Juice from 1 lemon
1 t kelp granules (optional)
Sea salt & pepper
This is a guide – add what you prefer!

Forbidden Rice
1 Cup Rice (dry) Juice from Lemon
2 Parts water Tbsp Coconut oil
Sea Salt
Directions: Place in large bowl with two parts water. Set for 6+ hours. Drain, mix in oil citrus, & spices

Quinoa
1 Cup Dry quinoa Tsp Paprika
2 Cups water 1 Lime
2 Tbsp Almond slices
Directions: Rinse or soak quinoa to begin. Cook in pot with water until boil is reached. Set on simmer for 10 min. Drain excess water & add spices, garnish, and juice of lime. (Make sure not to overcook)

Zucchini Pasta
2 medium to large zucchini, sliced into long, thing strands using a mandolin, vegetable peeler, spiral slicer or julienne peeler (I use the Kuhn Rikon Julienne Peeler, it’s super easy and makes perfect noodles every time)

Cauliflower Rice
1 head cauliflower
2 Tbs coconut or olive oil
2 Tbs Nutritional Yeast
sea salt, garlic, ginger, coconut aminos, curry, garlic or ground black pepper (optional seasonings) Directions: Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
Meanwhile, heat a large sauté pan over medium-high heat. Add coconut or olive oil when hot. Sauté cauliflower in a pan with oil and any additional seasonings desired (sea salt, garlic, ginger, coconut aminos, curry, or just freshly ground black pepper).

STEP 2 PROTEIN

Chicken
Boneless, skinless chicken breasts, rinsed and trimmed of fat. I cut them into 1⁄2 thickness for better and faster cooking. Natural Spice Blend (I like salad booster or lemon/cayenne) Directions Step 1 – Preheat the oven to 375°F Step 2 – Add chicken breasts to baking pan Step 3 – Sprinkle with spice blend Step 4 – Bake at 375°F for 20-25 minutes Enjoy! After baked cut and store away for next few days

Ground Chicken
Grill on non-stick pan medium heat, stir fry with water or tea under golden brown color is reached. Add spices of choice (I like ginger, garlic, lemon, cumin)

Beef/Bison (grass fed preferred)
Grill on non stick at medium head until golden brown (5-7 mins) add spices such as garlic, ginger paprika to give it a flavor base

Salmon (same goes for Mahi Mahi, Halibut, or other freshwater fish)
2 – 4oz Salmon Filets – Lemon
Directions: Soak in lemon and wrap in parchment paper. Bake at 375 for 20 Mins

Walnut hemp meat
1 Cup walnuts
1/2 Cup hemp seeds
2 tbsp coconut oil
Put all ingredients into a food processor. Process until well blended. Form patties.
Serve raw or I lightly fried them in coconut oil over medium heat until golden brown. You can also try bake at 300 for 35 minutes lightly covered with coconut oil.

MORE DETAIL WITH IMAGES ON Power Bowl Recipes PDF

STEP 3 ADD IN FLAVOR WITH BENEFITS 

Variety is not merely the spice of life, it makes a valuable contribution to your health! And transforms your meals

Natural sauces, spices, and added flavor from real foods like lemons and apple cider vinegar add flavors without unwanted refined sweeteners and preservatives.

*Recommended tools: Small food processor or magic bullet mixer (Most Servings are designed for 1-2 People)

Most of these are versatile sauces that can be made thick for vegetable and protein marinades, or thin for a delicious salad dressing. if a thicker marinade is desired, use less liquid. This is a guide – You do not need EVERY ingredient, find your preference!

 Umami (Flavor of delicious) makes 1 ½ cups
¼ cup Apple cider vinegar
¼ Cup Nutritional yeast
3-5 Garlic cloves
¼ cup olive oil
3 tablespoons Coconut Aminos (tamari or soy alternative)
tsp Cayenne
Almond or coconut milk can be added for a more creamy consistency
Mix into puree

Almond Italian
2/3 cup almonds (raw cashews or ½ cup sunflower seed)
1/3 cup Tea
1/4 cup fresh lemon juice
2 tbsps nutritional yeast
1 tbsp Coconut Aminos (or braggs liquid aminos)
1 tsp dried basil
1 tsp garlic powder
1 tsp dill (ground)
Mix into puree

Paleo BBQ
1 Cup Tomato sauce OR Sun dried tomatoes
1/3 Cup Applesauce (unsweetened)
2 Tablespoon Apple cider vinegar
2 Tbsp Coconut aminos
1 Tbsp Dijon mustard (ground)
1 tsp hot pepper sauce
¼ tsp black pepper
½ Tablespoon coconut oil
1 clove garlic (minced)
1 tsp chili powder
1 tsp Cumin
½ tsp paprika
¼ cayenne pepper
Directions: In medium bowl, whisk the tomato sauce, apple sauce, vinegar, coconut aminos, mustard, hot-pepper, and black pepper until combined. Heat coconut oil in sauce pan over medium heat, then add garlic, chili powder, paprika, and cayenne, stirring until fragrant, about 30 seconds, Whisk in the sauce and bring to a boil. Simmer gently. Let sit and thicken, Cool to room temperature before using and store in fridge (up to a week)

Raw Ranch – so good (about 8 servings)
3/4 cup raw cashews (soaked preferably)
1/2 cup water or tea
2 Tbsp. lemon juice
1/4 cup raw apple cider vinegar
¼ Cup olive oil
2 pitted dates
1/2 tsp. sea salt
3 tsp. chopped garlic (or powder)
3 tsp. chopped onion (or powder)
3 Tbsp. Parsley
3 Tbsp. dill
For Best results soak dates and cashews for 2 hours. Place all ingredients in a blender and blend until creamy! Cashews can be subbed for Hemp seeds (extra omega 3). Can also ad anything else for extra credit (avocado, fennel, basil, cilantro, etc..)

Sweet Potato Yummus (add extra liquid for a sauce consistency)
1 Sweet Potato (small)
¼ Cup raw tahini
Tbsp Pumpkin seeds
2 Tbsp Nutritional Yeast
2 Garlic cloves
¼ cup fresh lemon juice
Tsp. Sea salt
Mix into puree with food processor

“Alfredo” Sauce (Makes 4-6 Servings)
1 Cup raw cashews
1/2 tsp onion powder
1/4 tsp garlic powder
2 Tbsp Nutritional Yeast (for cheesy texture and flavor)
Sea salt to taste
½ Cup Coconut Milk (Water or tea works as well)
2 Tbsp Olive oil (optional)
Directions:
Blend into puree with a small blender or mixer
You can create a more savory version by steaming or boiling ½ Cup Chopped cauliflower for 5 minutes and adding into mix
How to use it:  Healthy play on alfredo – great on pizza, with zucchini pasta, or kelp noodles. Get adventurous and add it to a steamed vegetable.