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    The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating
    The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating
    The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating
    Ebook363 pages3 hours

    The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating

    By Britt Brandon

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    About this ebook

    Make your meals work for you!

    Power bowls are the newest nutritional trend--and for good reason. These versatile dishes are all about macronutrients and are packed with whole, nutrient-dense foods that are filling, satisfying, and completely free of empty calories and processed and refined foods. Best of all, the wholesome ingredients can be mixed, matched, and combined to create delicious meals that provide specific health benefits.
     
    Inside, you'll find 140 delicious power bowl recipes created to deliver specific nutrients that provide fourteen different health benefits, including bowls for:
    • Pre- and Post-Workout
    • Weight Loss
    • Cleanses and Detox
    • Better Immunity
    • A Healthy Heart
    • Reduced Inflammation
    • Better Digestion
    • Anti-Aging
    • And More!
    With detailed nutrition information and a gorgeous photo for every recipe, The Power Bowl Recipe Book is the first step on the road to ultimate health!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateJan 1, 2017
    ISBN9781507200599
    The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating
    Author

    Britt Brandon

    Britt Brandon is a certified personal trainer; a certified fitness nutrition specialist; and the author of many books, including Apple Cider Vinegar for Health, Coconut Oil for Health, The I Love My NutriBullet Recipe Book, Activated Charcoal for Health, and The “I Love My Instant Pot” Vegan Recipe Book. As a competitive athlete, trainer, mom of three small children, and fitness and nutrition blogger on her own website (UltimateFitMom.com), she is well versed in the holistic approaches to keeping your body in top-performing condition.

    Read more from Britt Brandon

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      Book preview

      The Power Bowl Recipe Book - Britt Brandon

      The Power Bowl Recipe Book

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      The Power Bowl Recipe Book

      140 Nutrient-Rich Dishes for Mindful Eating

      Britt Brandon, CFNS, CPT

      Adams Media logo

      Avon, Massachusetts

      Copyright © 2017 Simon and Schuster

      All rights reserved.

      This book, or parts thereof, may not be reproduced in any form without permission from the publisher; exceptions are made for brief excerpts used in published reviews.

      Published by

      Adams Media, an imprint of Simon & Schuster, Inc.

      57 Littlefield Street, Avon, MA 02322. U.S.A.

      www.adamsmedia.com

      ISBN 10: 1-5072-0058-7

      ISBN 13: 978-1-5072-0058-2

      eISBN 10: 1-5072-0059-5

      eISBN 13: 978-1-5072-0059-9

      Library of Congress Cataloging-in-Publication Data

      Brandon, Britt, author.

      The power bowl recipe book / Britt Brandon, CFNS, CPT.

      Avon, Massachusetts: Adams Media, 2017.

      Includes index.

      LCCN 2016036836 (print) | LCCN 2016047517 (ebook) | ISBN 9781507200582 (pb) | ISBN 1507200587 (pb) | ISBN 9781507200599 (ebook) | ISBN 1507200595 (ebook)

      LCSH: Natural foods. | Cooking (Natural foods) | Health. | LCGFT: Cookbooks.

      LCC TX369 .B735 2017 (print) | LCC TX369 (ebook) | DDC 641.3/02--dc23

      LC record available at https://lccn.loc.gov/2016036836

      The information in this book should not be used for diagnosing or treating any health problem. Not all diet and exercise plans suit everyone. You should always consult a trained medical professional before starting a diet, taking any form of medication, or embarking on any fitness or weight-training program. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

      Always follow safety and commonsense cooking protocol while using kitchen utensils, operating ovens and stoves, and handling uncooked food. If children are assisting in the preparation of any recipe, they should always be supervised by an adult.

      Cover design by Stephanie Hannus.

      Cover and interior photography by Kelly Jaggers.

      Contents

      Title Page

      Copyright Page

      Dedication

      Introduction

      Chapter 1: Power Bowl Basics

      What Is a Power Bowl?

      The Importance of Plating

      Benefits of Power Bowling

      Make Power Bowl Prep Easy

      Final Power Bowl Tips to Remember

      Chapter 2: Preworkout/Energy Bowls

      Spicy Vegetable Frittata Scramble Bowl

      Apple-Cinnamon Oatmeal with Walnut Cream Bowl

      Sweet Potato Pie Smoothie Bowl

      Chipotle Chicken with Polenta

      Berry-Chutney Chicken with Spicy Greens

      Summer Squash Soup with Greens and Cream

      Loaded Baked Potato Bowl

      Grilled Chicken Salad with Crunchy Quinoa

      Chai Chia Pudding with Berries

      Chapter 3: Postworkout Recovery Bowls

      Fried Eggs over Dirty Rice with Salsa and Avocado

      Banana Nut Chia Pudding

      Rice Noodles with Creamy Citrus Chicken and Greens

      Crispy Tempeh with Spicy Slaw and Yogurt Dressing

      Citrus-Mango Tofu with Asparagus and Brown Rice

      Creamy Chicken, Black Beans, and Quinoa

      Spicy Beef with Fiery Fresh Vegetables and Barley

      Beet Salad with Honey-Ginger Tofu

      Vegetarian Lasagna with Roasted Vegetables

      Blueberry Muffin Smoothie Bowl

      Pesto-Tossed Salmon with Tomato-Spinach Quinoa

      Chapter 4: Bowls for Weight Loss

      Ginger-Snap Smoothie Bowl

      Cool Cobb Salad Bowl

      Shrimp Scampi with Rice Noodles

      Caprese Tofu–Stuffed Tomatoes

      Sweet Beets and Berries in Yogurt with Oats

      Curried Chicken Salad Bowl

      Lemon Tempeh with Zucchini Pasta in Sweet Honey Yogurt

      Watermelon-Kiwi Spinach Salad with Walnuts

      Chicken, Spinach, and Potatoes with Feta

      Tuna Niçoise Salad

      Sautéed Vegetables and Penne with Spicy Marinara

      Chapter 5: Bowls for Cleanses and Detox

      Citrus Chicken with Cucumber-Tomato Quinoa

      Sweet Potato Quinoa Patties with Creamy Slaw

      Cucumber-Melon Smoothie with Ginger

      Waldorf Chicken Salad Lettuce Cups

      Green Apple–Ginger Smoothie

      Minty Mango-Grape Cream Smoothie

      Peach-Cherry-Tofu Chutney with Creamy Quinoa

      Salmon with Asparagus and Almonds over Brown Rice

      Rice Noodles with Peaches and Berries

      Spicy Cilantro-Citrus Salmon with Rice

      Sweet Beet-Berry-Kiwi

      Chapter 6: Bowls for Better Immunity

      Spicy Pineapple Skillet

      Peach-Berry Crumble

      Lemon Chicken with Figs and Greens

      Spiced Salsa Sweet Potatoes

      Oriental Chicken Salad with Mandarin Dressing

      Dandelion-Pesto Chicken with Tomatoes and Arugula

      Ginger-Infused Green Tea Ice Cream

      Tropical-Fruit Compote Tofu Salad

      Mediterranean Veggie Burgers with Cucumber-Dill Cream

      Spiced Cherry Cream Smoothie Bowl

      Sweet Salmon Salad

      Chapter 7: Bowls for Brain Health

      Citrus-Salmon Salad

      Superfood Chili

      Lox Salad with Berries

      Ginger-Salmon with Wild Rice and Vegetables

      Jalapeño-Apricot Tofu with Peppers and Noodles

      Coconut-Crusted Mahi-Mahi with Edamame Salad

      Sweet Salmon with Garlic Zucchini Noodles

      Grilled Chicken with Peach Couscous Salad and Cranberries

      Mixed Greens with Quinoa, Eggs, and Peppers

      Dirty Rice with Beans, Peppers, and Spinach

      Green Tropical Smoothie with Banana and Berries

      Chapter 8: Bowls for Heart Health

      Oats and Berries Bowl

      Two-Toned Gazpacho with Quinoa

      Spinach Salad with Pomegranate, Citrus, and Tofu-Avocado Cream

      Mediterranean Salmon and Vegetables with Rice

      Slow-Cooker Ginger Chicken with Curried Vegetables

      Chocolate-Banana Smoothie with Nuts and Flaxseed

      Tempeh Cucumber Salad with Dill-Yogurt Sauce

      Chilled Sweet Spiced Squash Soup

      Creamy Salmon Salad with Avocado Mayo

      Caprese Tempeh with Rice Noodles

      Lemon-Berry Smoothie with Turmeric

      Chapter 9: Bowls to Regulate Blood Sugar

      Sesame Chicken and Vegetable Lettuce Wraps

      Winter Vegetable Bisque

      Apple-Cinnamon Oats with Tofu Cream

      Tomato Soup with Garbanzos and Kale

      Three-Green Salad with Sweet Fruit and Nuts

      Confetti-Quinoa Stuffed Peppers

      Green Pea–Potato Soup

      Spinach and Mushroom Steak with Wild Rice

      Blue Apple Smoothie

      Salmon Patties with Creamy Curry Slaw

      Super Citrus Smoothie

      Chapter 10: Bowls for Bone Health

      Figgy Rice Pudding Bowl

      Creamy Chicken and Rice Bowl

      Pecan Pie Smoothie Bowl

      Mojo Chicken, Black Beans, and Rice Bowl

      Rosemary Pesto Chicken and Broccoli Bowl

      Creamy Coriander Cabbage and Carrot Soup

      Apple Crumble with Cinnamon Cream

      Thai Steak Stir-Fry

      Ginger-Fennel-Tofu Soup with Red Lentils and Barley

      Spicy Garlic Shrimp Toss

      Rice Noodles with Tofu and Roasted Squash

      Chapter 11: Bowls to Reduce Inflammation

      Spinach and Berry Salad with Flaxseed and Feta

      Pear-Berry Smoothie with Ginger

      Two-Toned Beet Salad with Tofu and Walnuts

      Tofu Curry with Vegetables

      Beet and Cashew Hummus with Vegetables and Quinoa

      Tex-Mex Taco Bowl

      Minestrone Soup Bowl

      Fruit-Quinoa Bowl with Pistachio Cream

      Marinated Tomatoes, Onions, and Cucumbers

      Shrimp Stir-Fry

      Chapter 12: Bowls for Better Digestion

      Ginger Chicken and Squash

      Creamy Butternut Squash Soup

      Tomato Soup with Kale and White Beans

      Spinach and Feta Meatballs with Rice Noodles

      White Chicken Chili

      Chicken Piccata with Zucchini Noodles

      Berry Oatmeal with Ginger-Cardamom Cream

      Sweet and Spicy Creamy Chickpea Salad with Couscous

      Spicy Chicken and Slaw Wraps with Edamame Rice

      Apple-Ginger Smoothie with Spinach and Green Tea

      Pomegranate-Pineapple Smoothie Bowl

      Cream of Asparagus Soup with Quinoa

      Chapter 13: Bowls for Healthy Skin

      Cucumber-Grape Salad with Feta

      Powerful Peach Parfait

      Chimichurri Shrimp with Rice Noodles

      Fiery Sweet Potato Bisque

      California Quinoa Salad

      Apple-Pear-Pecan Salad

      Cucumber-Margherita Salad

      Spicy Gazpacho

      Grape-Mandarin Chicken Salad

      Pumpkin Pie Smoothie Bowl

      Grape-Pear Cream Smoothie Bowl

      Chapter 14: Bowls for Antiaging

      Cucumber-Melon Smoothie Bowl

      Chocolate Chia Pudding

      Sweet and Spicy Mahi-Mahi Salad

      Asian Salmon with Red Pepper Quinoa

      Spicy Spinach, Sausage, and Mushroom Sauté

      Tandoori Chicken Salad with Couscous

      Grape-Berry Tofu Smoothie

      Mixed-Green Salad with Balsamic-Berry Dressing

      Roasted Red Pepper Hummus with Spicy Sweet Potato Chips

      Spinach and Feta Chicken with Creamy Wild Rice

      Creamy Broccoli Soup

      U.S./Metric Conversion Chart

      About the Author

      I dedicate this book to my wonderful family, with whom I look forward to spending many more happy, healthy years!

      Introduction

      Are you looking for satisfying meals that are free of empty calories?

      Do you want to prepare versatile dishes that are packed with necessary nutrients?

      Are you having trouble finding time to prepare recipes that are quick, easy, and good for you?

      Enter the power bowl.

      Taking the culinary world by storm, these hardworking meals are perfect for anyone looking to combine healthy eating with delicious cuisine. And, with healthy ingredients like fresh fruits and vegetables, creamy yogurts, and crunchy nuts and seeds that add a wide variety of flavors and textures to every bite, these power bowls provide a satisfying feast for the eyes as well as the stomach.

      Throughout The Power Bowl Recipe Book you’ll learn everything you need to know about creating your own power bowls, from the kitchen necessities you need to have on hand to the health benefits of these nutritional powerhouses. The book is organized by the health benefit of each type of bowl, so you’ll be able to focus your meal on a particular benefit you hope to reap. Whether you’re looking for something quick to eat preworkout, want to improve your skin, ensure a healthy heart, lose weight, and more, with these power bowls, you’re well on your way to total health. And so you know what you’ll get from each meal, each of the 140 recipes in this book contains power sources, or information that outlines the essential nutrients and benefits that each recipe provides. These power sources will also help you choose the right ingredients for your own personal needs when you decide to stray from the recipes and build your own power bowls from the ground up.

      Light, bright, full of flavor, and packed with essential vitamins, minerals, antioxidants, healthy proteins, carbohydrates, and fats, these power bowls provide health-boosting nutrition in every flavorful bite. So get out your bowls and make your meals work for you!

      Chapter 1

      Power Bowl Basics

      So what exactly is a power bowl? What are the benefits? What exactly do you need to put a power bowl together?

      If you’re not familiar with power bowls, don’t worry. From the benefits of healthy eating to the hardware you need to have on hand to how to store your nutrient-rich ingredients and plan out what you want for the week, in this chapter you’ll learn everything you need to pull together a delicious dish that makes fueling your body easy. Let’s take a look.

      What Is a Power Bowl?

      Power bowls are delicious, nutrient-dense, complete meals served in a single bowl. And when it comes to these healthy bowls, delicious and nutritious do not have to be mutually exclusive. Combining a variety of powerful superfoods that taste great and provide the body with a wide variety of essential nutrients, power bowls make eating healthy meals simple, easy, and delicious. Layers upon layers of sweet and savory ingredients fill each bowl with perfectly satisfying flavors and textures, making every power bowl an easy-to-create dish that leads to better health. Whether your ideal combination improves the health of your skin or safeguards your bones, brain, or heart, these combinations of nutritious foods provide powerful results that tempt the taste buds and satisfy the stomach. And with little time required to create these hardworking dishes, these easy-to-assemble meals can be eaten at home or on the go so you can satisfy your hunger anywhere, anytime.

      The Importance of Plating

      With fast preparation and cooking times, every power bowl gives you a quick, healthy meal packed with all-natural whole foods like whole grains, lean proteins, delicious fruits and vegetables, and spices and sauces. These dishes also provide your body with essential vitamins, minerals, and antioxidants that safeguard against illness and disease while promoting optimal health. And, unlike the average plated meal, a power bowl organizes each ingredient in layers, which means that each bite optimizes taste and texture and appeals to the eyes, making every scrumptious bite satisfying and nourishing. From beginning to end, the sensational tastes of whole, nutritious foods make every power bowl experience a delicious one!

      Layer Your Ingredients

      So how should you layer your ingredients to create the perfect power bowl? And what

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