Power Bowl Lunches for Portion Control

Power bowls have become extremely popular lately and with good reason. They provide a variety of healthy ingredients, contain small portions, are filling and taste great. After I eat a power bowl, I have lots of energy and don't feel bloated.

What is the difference between a power bowl and a regular bowl filled with my lunch ? 

• Portion control- small amounts of each ingredient 
• Super nutrient dense vegetables such as sweet potato, avocado, pomegranate seeds, cabbage, kale, etc.
• Artistic and pleasing

The Power Bowl idea is an interesting concept. Technically it really is just a bowl that holds your lunch. However, it is really so much more. It takes planning of ingredients and portion awareness make a power bowl. Its artistic, pleasing, and contains nutrient rich vegetables.

If I were to just make a lunch and toss it into a bowl, I would not call it a power bowl.
My power bowls have a space limit for each of the ingredients. I love the idea of portioning our each ingredient in advance. Making up the bowl helps me remember not to overeat. I eat my entire bowl and then I stop eating.

Each ingredient earned its place because of it's nutritional value. Each ingredient was portioned to neatly fit its spot. ..

I eat it quietly and peacefully. I enjoy my starch (acorn squash), my healthy good fat (avocado), my cooked  greens ( broccoli raab and asparagus). my raw green salad ( romaine, parsley, kale, cabbage, and red pepper)

It feels so Zen to me- so Fung shui.

Today's bowl qualified as a Power Bowl Lunch because this simple well thought out and well portioned meal was very  filling and very satisfying. I felt good and had lots of energy. I ate it at 12:30 and wasn't hungry until almost 7:00 PM.

How to make a Power Bowl

1. Choose healthy ingredients
2. Use cooked greens
3. Use raw greens
4. Use a healthy fat
5. Use a starch like a sweet potato or quinoa
6. Use a tablespoon on raw nuts
7. Use a protein of your choice
8. Top with a simple homemade dressing if you choose
9. Use up to a half cup of each ingredient


Some Power Bowl Ideas

Green Vegetables: 
Broccoli, Broccoli raab, asparagus, green cabbage, kale, collard greens, peas, sprouts, sugar snap peas, romaine lettuce. green squashes, green peppers, parsley, cucumbers, arugula, celery, sea vegetables ( seaweeds)

White Vegetables: 
Cauliflower, onions, raw or cooked mushrooms, daikon radish, turnips, garlic, potato, jicama

Red/Purple Vegetables:
Red onion, red cabbage, beets, eggplant, tomato, red radish, red peppers

Yellow/Orange Vegetables:
Yellow squashes, carrots, sweet potato, yellow and orange peppers

Cooked Gluten Free Grains: 
brown or basmati rice, quinoa, kasha, corn ( GMO free) 

Nuts: 
walnuts, pecans, pistachios, peanuts, almonds

Seeds: 
sunflower, sesame, chia seeds, 

Cooked Beans: 
Black beans, white beans, fava beans, pinto beans, lima beans, soy beans

Fats: 
Avocado, nuts, olive oil

Power Bowls can be made according to your own preferences.  I feel that it is always important to use a variety of healthy plant based ingredients that are nutrient dense, lower carb, lower calorie, good fats and tasty. Healthy choices should provide vital nutrients, fiber, fat and protein and portion control are the key components to a power meal.

I chose to skip grain in this power bowl because I included a starchy acorn squash. 

Do you make power meals? What are some of your favorite ingredients that you include? What do you think of the idea?

Roasted Cherry Tomato Carrot Soup- A Simple Healthy Recipe

Make the most of summer produce with this easy roasted cherry tomato carrot soup. Roasted cherry tomatoes and roasted carrots blend into a creamy, delicious memorable soup.

Got Lots of Summer Cherry Tomatoes?

This roasted tomato carrot soup is perfect when you are loaded with summer cherry tomatoes from the garden. With just three key ingredients, this soup is rich in color, nutrients, and flavor. It takes about five minutes to prep the vegetables, twenty-five minutes to roast them, and then three minutes to blend the roasted veggies with some vegetable broth. That's it!!!

Not only do adults love this delicious soup but it is a favorite of children as well. Do you remember eating tomato soup as a kid?  

Vegetables Help Boost Immunity 

Tomatoes are loaded with "lycopene", an antioxidant that helps prevent sunburn and is also helpful for the prostate and other benefits.

Carrots are bursting with carotenoids and anthocyanins- protective antioxidants that help manage free radicals in the body that help cause cell damage which may lead to degenerative disease. Also beneficial for cardiovascular health and vision. 

Carrot and halved cherry tomatoes after roasting in the oven
until carrots are soft  at 400 degrees

Summer CherryTomatoes Are Best 

If you grow cherry tomatoes, you know that they seem to be never ending.There is no better time to make cherry tomato soup than in the summer when homegrown and farmer's cherry tomatoes are prolific and at their sweetest. 

Interestingly, this soup tastes great hot or chilled. 

**Please note: Vegetables cook down alot when roasted, so this soup only makes one large bowl or 2 cups of soup. 

Double or triple the recipe for additional bowls of soup.

Author: Judee Algazi @ Gluten Free A-Z Blog

Prep Time: 5 minutes

Cook Time: 25 minutes

Serves: 1 large bowl or 2 cups

Ingredients: 

1 cup of cherry tomatoes, halved

3 cloves of garlic

1 large organic carrot, sliced in medium slices

2 tablespoons olive oil or for an oil-free version, use aquafaba (see notes #5) to roast your vegetables.

1 cup of vegetable broth of choice

1/4 cup of water

Salt and cracked pepper if needed

Directions:

Preheat oven to 400 degrees

Toss cherry tomatoes, garlic cloves, carrot slices in olive oil or aquafaba, salt and cracked pepper. Place vegetables on a parchment covered rimmed cookie sheet. Roast vegetables for about 25 minutes or until soft.  Remove from oven and set aside. 

Pour vegetable broth and water into a strong blender like a Vitamix. Add the roasted vegetables and blend well until smooth and creamy.

This simple roasted tomato carrot soup is creamy, flavorful, and easy to make with just a few wholesome ingredients. Vegan and oil-free. 

Soup and Salad make a great lunch! 

See my time saving salad in a jar ideas for suggestions.  

My Notes: 

1. When I roast vegetables, I usually take them out of the oven half way and spray them with additional olive oil or add aquafaba to keep them from getting to dry.
2. Each recipe makes one large bowl of soup or 2 cups of soup ; double or triple for more people.
3. This is a great soup to make if you plant cherry tomatoes in the summer and have a ton of them.
4. There is no need to buy canned or boxed prepared foods on Passover when there are so many whole food recipes that are are strictly kosher such as this soup.

5. What is aquafaba?? When you cook chickpeas, it gives off a starchy liquid that works well for roasting vegetables. You can also use the liquid from a can of chickpeas. Simply toss the vegetables in the chickpea liquid and roast.     

Try some of my other summer friendly recipes listed with links below,  but note that prior to 2020 some of my recipes are vegetarian, not vegan and may contain oil. Any recipe after 2020 is oil-free and vegan.     

Mexican Guacamole

French Potato Salad  

Moroccan Carrot Recipe  

Cauliflower Crusted Pizza (vegetarian not vegan)

Fresh Fruit Sorbets - ( parve ice cream) 

Healthy Chocolate Pudding  ( parve and delicious)  

Creamy Zucchini Soup (Fast and low calorie)

Marvelous Mini Quiches for breakfast or lunch (vegetarian) 

I party at: Miz Helen's on Thursday where Miz Helen makes great recipes and lots of blogger link ups


Deb in Hawaii hosts a soup, salad, and sandwich linky on Sundays. I've linked this soup recipe.
Deb's blog, Kahakai Kitchen, is a joy to read- I highly recommend visiting Deb- This week

Spinach and Mushroom Stuffed Artichokes

Stuffed artichokes (especially with spinach and mushroom)  are one of my favorites, but who has the time, the know how, or the patience to try make them?

 I do because I found a shortcut that allows me to make elegant stuffed artichokes the easy way.

Have you seen frozen artichoke bottoms in the freezer case of your supermarket? The bottoms are the largest and best part of the artichoke and are perfect for stuffing, Buying the artichoke this way eliminates the intimidating job of cleaning and cutting the prickly vegetable. (I've also seen canned artichoke bottoms).

I developed this vegetarian/vegan option as a parve side dish. It satisfied my diverse group of eaters: the meat eaters, those who are gluten free, those who are dairy free, those who are soy free,  the vegetarians, the vegans and the host. 

I adapted this recipe from my MIL's sephardic recipes. 

This spinach and mushroom stuffed artichoke recipe was perfect. It is not only made a beautiful presentation, it was easy to eat, delicious and could be served as a side dish or an appetizer.

Tip: 
I saute my vegetables for the stuffing the day before and the day of I just add the one egg or egg replacer, gluten free breadcrumbs, fill, bake them and serve.
*If you are vegan, this recipe can work well using egg replacer.

.

Ingredients: 
2 bags of frozen artichoke bottoms
2 cups of cooked fresh or frozen spinach, drained
1/2 pound of fresh mushrooms, chopped
1 cup of diced onion
1/2 cup of vegetable broth for sauté 
1 clove of garlic, diced
egg replacer equivalent to 1 egg
1/2 cup of gluten free breadcrumbs or GF matzo meal
1/2 cup of fresh lemon juice
1 tablespoon of Trader Joe's 21 Salute (salt free spice mix ) or Mrs. Dash
salt and pepper to taste

Directions:
Thaw the artichoke bottoms and set aside in the refrigerator.
Steam spinach and squeeze out liquid (set aside)
Saute the onion in a large skillet in the vegetable broth. Add the chopped fresh mushrooms, garlic, steamed and drained spinach, 21 Salute, salt and pepper until mushrooms are cooked, stirring frequently (add a little additional broth if necessary to prevent sticking) Set the vegetable mixture aside in the refrigerator overnight or continue with the recipe to stuff the artichoke bottoms.
Add egg replacer and 1/2 cup of seasoned gluten free breadcrumbs to the sauté and stir with a spoon until combined.
Place 1 tablespoon of filling in each cavity of the artichoke. ( makes around 12 with some leftover filling)
Bale at 350 degrees for about 35 mimutes.
Saute in lemon juice if desired before serving for a tangy taste.

Avocado Celery Salad from Chile

Avocado and celery are two healthy alkalizing greens that come together in this crunchy delicious salad that is prepared quickly and easily.  I'm always on the look out for new ways to include avocados in our meals. I was delighted to find this gluten free vegan recipe during my recent travels throughout Chile.

Read about my travels here or scroll down for the Aipio Palta Avocado Salad Recipe
My travels in Santiago Chile:

I recently visited the long and narrow country of Chile where life is sandwiched between the majesty of the Andes Mountain and the beautiful Pacific Ocean. Our first stop on our 3 week journey to Patagonia was the city of Santiago, which was much more modern than I expected. 

Our all night flight brought us to Santiago in the wee hours of the morning. Our shuttle got us to our hotel in the heart of Santiago at 6;00 AM. The local coffee shops were setting up outdoor seating and people were slowly emerging from their high-rise apartments. The familiar aroma of muffins, pastries, and coffee began to permeate the air on the little side street.

Being my first day in Chile, I wanted to take it all in. Questions raced through my mind like Where was I, how do the people live, what kind of work do they do , how do they dress, what is  the standard of living like etc. etc.

My hotel stored our baggage because much like any American hotel, check in was closer to 3:00 PM  I used the 6 hours to explore the city. 

My Friend Jan with her coffee that doesn't come with cream unless you order it upfront- who knew? She drank it black

Me, waiting for my coffee at 6:15  They didn't know from decaf 

My first adventure was ordering coffee in the European type cafe a few doors away from our hotel. I say adventure because I do not speak any Spanish and no one outside of our hotel spoke English.
I quickly realized there was an ordering system similar to Starbucks. You get online, tell them what you want and get off line an wait.
My friend Jan and I didn't get exactly the coffee we wanted, but we were satisfied and enjoyed our early morning cup of java at an outdoor table while listening to the local Spanish chatter.

The locals were dressed in business attire- men in ties, women in dresses. Everyone seemed to be hustling around walking towards public transportation. There were plenty of cars as well, and I felt the familiarizes of a modern city.

After a short walk around the neighborhood, we returned to our hotel for a typical Chilean tourist style breakfast buffet that consisted of eggs,sliced cheese, bread, jam, coffee and tea. I was very very surprised that they provided gluten free bread upon request.The staff took it very seriously and brought me out a plate of wrapped gluten free bread, gluten free crackers and gluten free cookies. I was delighted to say the least.

After breakfast, we decided to take a hop on hop off city tour of Santiago. On our city tour, we learned about the previously harsh and financially difficult living conditions in Santiago under a dictatorship and the devastation to the town caused by earthquakes. Thus, most of the buildings in the city were new and very modern and lacked the charm of older historical buildings. In the 1960's many new projects were undertaken and the city was rebuilt including an efficient railway system, In the 1990's the city saw the boom of modern shopping malls, urban highways, and lots of modern looking corporate buildings.

Since the new very modern construction dominated the skyline of the city, I focused on the breathtaking background view of the Andes Mountains. Despite being near the mountains, it was a sweltering 90 degree humid day that even I ,who loves the heat, felt was difficult to tolerate.

Where and what did we eat dinner?
Not having a car, we found a food court in the nearby super mall that was walking distance from our hotel. Unlike the food courts in US malls , the food court included 3 or 4  sophisticated restaurants with beautiful seating. We chose a lovely Chilean restaurant decorated with a super large salt water fish tank over our 2nd choice of Hard Rock- Chile.

Our waiter was delightful, spoke English well,  but our food was not particularly good or memorable. The choices seemed very American. My friends had fish, French Fries, and a vegetable. Being a vegetarian, I had some vegetables and a potato and a simple avocado salad called Apio Palta.  The combination of crispy cold celery and the room temperature avocado dressed in a tangy citrus dressing hit the gluten free and vegetarian spot for me. That is the salad I am sharing today.

Recipe begins here: 

There are many variations of this basic Chilean recipe. I've seen recipes that add sliced radish, some add walnuts, others romaine lettuce, and yet other recipes call for red peppers.
This is the basic recipe which I ate in Chile
Avocado and Celery Salad (Aipio Palta Salad from Chile)

Ingredients:

2 Haas type avocado or 1 large Florida avocado
4 stalks of celery, sliced thick
1 organic whole lemon or lime
Salt and Pepper to taste
optional: 1/4 cup walnuts

Directions:
Slice celery in med thick slices
Cut avocado into chunks
Squeeze the juice of 1 organic lemon
Season with salt and pepper
Add chopped walnuts if desired

Shared this post on the Souper Sunday linky at Deb's Kahakai Kitchen Visit to link up soup, salad or sandwiches- LInky