Bowls of Goodness

 

For many of us having a bowl of food is very comforting.  This can also be a healthy way to reconfigure your plate.  As you adopt this new method, and the way you look at what you are fueling your body with, you tend to start to eat more simply. 

Here’s a guide to help you assemble your bowl of goodness at any meal of the day. 

Simply mix and match with what’s in season or what you have available in your kitchen.  This is a great use for batch cooking. You can cook one big pot and save the leftovers for future meals during the week.   

It’s easy to fuel your body with some honest to goodness wellness!

Here’s a recipe for one of my very own favorite dinner creations:

Laura’s Bowl of Goodness

 

 

 

 

 

 

 

 

 

Serves 6

Serve this hearty and saucy combination of leafy greens, mushrooms and beans over whole grain brown rice or whole wheat pasta.  Use 1 (16-ounce) package of frozen dark leafy greens instead of fresh for a quick shortcut.

Ingredients

2 ½ cups low-sodium vegetable brother, divided

1 large white onion, chopped

3 cloves garlic, finely chopped

½ cup Marsala or red wine

4 teaspoons finely chopped fresh rosemary

1 tablespoon finely chopped fresh thyme

12 ounces fresh mushrooms, button or wild or a mixture of both, trimmed and thinly sliced

2 teaspoons reduced-sodium tamari

2 tablespoons whole spelt or whole wheat flour

4 tablespoons nutritional yeast

1 (15 ounce) can no-salt-added aduki beans

1 large red bell pepper, large dice

1 pound  (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens tough stems removed and leaves thinly sliced

1 cup cooked brown rice

¼ teaspoon ground black pepper

Method

Bring 3/4 cup broth to a simmer in a large high-sided skillet over medium-high heat. Add onion and garlic and cook 7 to 8 minutes or until tender. Stir in wine, rosemary and thyme and cook about 2 minutes or until wine evaporates. Add mushrooms and reduce heat to medium, cover and cook 5 minutes or until mushrooms release their liquid and begin to become tender, stirring once. Stir in remaining 1 3/4 cups broth and bring to a simmer over medium heat. Meanwhile, in a small bowl, whisk together tamari, flour, nutritional yeast and 2 to 3 tablespoons of the hot broth to make a thick paste. Whisk paste into the simmering broth mixture, stirring constantly. Bring back to a simmer and cook 1 minute, whisking constantly. Stir in beans, greens and bell pepper in batches if needed, cover and cook 5 minutes or until greens are wilted and heated through, stirring once.  Add in cooked brown rice. Stir in black pepper and serve.

 Best wishes,

Laura Lo Russo

Healthy  Eating Specialist