Have a Plant: Fruits & Veggies for Better Health

March is National Nutrition Month, and this year we are focusing on putting our best fork (or spoon) forward with a variety of nutrient-rich bowls. Preparing wholesome meals with plant-based options does not have to be difficult. Bowls are in and as versatile as ever. Here are two fruit- and veggie-packed bowl ideas to get you inspired all month long.

  • Smoothie Bowls. Thicker and creamier than your average smoothie-with-a-straw, smoothie bowls use less liquid and pack more nutrient-rich fruits and vegetables like bananas, strawberries, pineapple, mango, blueberries, raspberries, baby spinach, kale, cucumber, carrot, pumpkin puree and more! Add in those good fats from avocado, peanut butter, milk or yogurt to help absorb the nutrients from the fruits and veggies. Top smoothie bowls with fresh, dried or frozen fruit, chia seeds, nuts or shredded coconut.
  • Power Bowls. Typically filled with veggies, whole grains and lean protein, these bowls are good for you and taste great! You can easily combine lots of different flavors and textures into power bowls that create a very satisfying meal. They’re also an easy way to eat more plants like veggies, beans, legumes, herbs and whole grains … and they use ingredients you already have on hand. Anything goes with power bowls!

Recipe

Mediterranean Power Bowl

Ingredients

  • 4 oz. kale (or other salad greens)
  • 2 cups cooked brown rice
  • 1 cucumber, sliced or spiralized
  • 1 cup pitted kalamata olives, drained
  • 1 cup grape or cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • 1 large avocado, pitted, peeled and sliced
  • 1 cup marinated artichoke hearts, drained
  • 1 (15 oz.) can garbanzo beans/chickpeas, drained and rinsed
  • 2 Tbsp. fresh chopped parsley
  • 2 Tbsp. fresh mint leaves

Serving Suggestions: Hummus, Tzatziki or favorite dressing, pita chips or bread

Directions

  1. Fill bowls or plates with kale. Top with brown rice, cucumber, olives, tomatoes, onion, avocado, artichoke hearts, beans, parsley and mint leaves.
  2. Serve with hummus, Tzatziki dressing, and pita chips or bread.

Yield: 4 servings

Recipe adapted from: Festival Foods Blog

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