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Delicious Body-Nourishing Immunity-Support Bowl Recipe

Written by Dr. Edward Group Founder
 
Bowl of vegetables.

If you want comfort food that’s good for you, look no further. This delicious everything bowl contains sweet potatoes, broccoli, carrot, and spinach on brown rice with ginger-miso dressing. It’s not only comforting but also super nutritious! Packed with immune-boosting vitamins, like A, B-6 (pyridoxine), C, and E, as well as minerals like zinc and selenium, this bowl will leave you feeling nourished to the core.

Pumpkin seeds and hemp seed hearts add a dash of calcium and iron, and the spices used — turmeric, garlic, paprika, and pepper — add antioxidants and phytonutrients. The curcuminoids found in turmeric have a well-known ability to boost your health; they tamp down the release of cytokines, which tend to interfere with immune health.[1] Turmeric is also an adaptogen, an herb or spice that helps the body adapt to stress.[2]

Body-Nourishing Immune-Support Everything Bowl

We selected ingredients with rich nutrient profiles and immune-supporting, nourishing properties for this everything bowl. But an everything bowl is just that — feel free to experiment and change out one or more of the ingredients, if you do not like one thing and prefer another. Just keep in mind it won’t have the exact nutrient profile.

Don’t be discouraged by the length of the ingredient list. Most of them are easy to find in your grocery store, farmers market, or online store, and as mentioned, you can eliminate anything you may not have on hand or can’t find easily.

Let’s get cooking!

Nutrition facts.

Equipment

  • 1 large mixing bowl
  • Parchment paper
  • Baking sheet
  • Medium-sized bowl
  • Small mason jar or container with a lid

Bowl Ingredients

  • 1 small sweet potato
  • 1 carrot
  • 3 cups fresh broccoli
  • ½ cup olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons turmeric powder
  • ¼ teaspoon paprika powder
  • 1 teaspoon salt
  • ½ teaspoon black or cayenne pepper
  • 2 tablespoons pumpkin seeds
  • ½ tablespoon hemp hearts
  • 2 cups cooked brown rice
  • 1 cups spinach packed
Nutrition facts.

Ginger Miso Dressing

  • 1 tablespoon grated fresh ginger
  • 2 tablespoons soy-free miso
  • Juice of one lime
  • 1 tablespoon sesame seeds
  • 1 tablespoon coconut aminos
  • 2 tablespoons avocado oil or other neutral-tasting oil
  • 3 tablespoons raw honey
  • 2 tablespoons toasted sesame oil
  • 3 tablespoons apple cider vinegar
  • ½ teaspoon of salt

Directions

1. Roast Vegetables:

  • Peel and chop sweet potato and carrots into cubes.
  • Dice broccoli into small pieces.
  • Add the vegetables into a large mixing bowl.
  • Toss vegetables with olive oil, garlic powder, onion powder, turmeric powder, paprika, salt, and pepper. Use cayenne if you want a spicy kick or black pepper for a milder spice.
  • Spread onto a baking sheet lined with parchment paper.
  • Drizzle olive oil over the vegetables before they go into the oven.
  • Bake at 375 for 25 to 30 minutes.

2. Make Dressing:

  • Using a medium bowl, add ginger, miso, lime juice, sesame seeds, coconut aminos, avocado oil, honey, toasted sesame oil, apple cider vinegar, and salt. Whisk until combined. Store in an airtight container and place in the fridge. Eliminate the honey if you want this to be vegan.
  • This can last for 3 to 4 days.

3. Build Your Bowl

  • Using a bowl, add cooked brown rice, spinach, roasted vegetables, and top with pumpkin seeds and hemp seed hearts.
  • Drizzle dressing over the bowl and enjoy!

Points to Remember

Whether you want whole foods to nourish your body and nurture your immune system, or just want to try a new recipe, this everything bowl is nutritious and delicious! It contains sweet potatoes, broccoli, spinach, and spices like garlic, turmeric, and paprika, topped with a healthy miso-ginger dressing.

References (2)
  1. Hewlings SJ, Kalman DS. Curcumin: a review of its’ effects on human health. Foods. 2017 Oct; 6(10):92.
  2. Bhatia N, et al. Adaptogenic potential of curcumin in experimental chronic stress and chronic unpredictable stress-induced memory deficits and alterations in functional homeostasis. J Nat Med. 2011 Jul;65(3-4):532-543.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.


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