Nutrition to help you recover and prepare for the days ahead.
Easy Black Bean Burrito Bowl
Spicy Black Beans-
1 tsp ground cumin
1 tsp garlic
1 tsp ground coriander
1⁄2 tsp chipotle pepper powder
1⁄2 tsp dried oregano or a tbsp fresh oregano 2 tbsp chopped cilantro
a very generous dash of black pepper and cayenne
1 tbsp ketchup
1 15 oz can of black beans drained or 1.5 cups cooked black beans salt to taste, depends on if the beans are salted or not
1 red bell pepper thinly sliced
1 green bell pepper thinly sliced 1⁄2 red onion sliced
White or brown rice
Guacamole or Avocado
Make the black beans-
1. Add all the ingredients to a pan over medium heat. Mix well. Add a tbsp or so water and mix in. Cover and cook for 5 to 7 minutes or until the beans are hot.
Stir once in between. Taste and adjust salt and spice. Roast the veggies
1. Heat a grill pan over medium high heat. Spray oil on the pan (optional). Place the veggies on the pan and cook both sides until most have brown edges or marks. You can also cook the veggies in a regular pan. Heat a tsp of oil over medium high heat, add veggies and cook until golden brown on most edges.
Assemble the bowl as you like with cooked grains, lettuce and helpings of the black beans, guacamole or just mashed avocado, roasted veggies and pico de gallo. Add a dash of salt, cayenne and lemon juice. I like to serve the bowl with warm beans and roasted veggies as the rest of the ingredients are cold. Or assemble all the fillings into a large tortilla and roll into a burrito.
Tip - Adjust the amounts of black beans to rice and it could work for many of the different categories. All of these ingredients can be easily meal prepped for easy meals throughout the week.
Veggie Stir Fry
1⁄2 cup bell peppers sliced
1⁄2 cup carrots
1 cup of broccoli
1⁄2 cup spinach
1⁄2 cup white rice
2 tbsp sesame oil
2 tbsp braggs amino’s
8 oz of cooked shrimp
Cook half a cup of white sushi rice in rice cooker.
Heat pan or wok with 2 tablespoons of oil on medium heat.
Add carrots and broccoli. Cook for 2 minutes.
Add 2 tbs of water, onions and peppers cook for another 2 minutes.
Add spinach and shrimp, sesame oil and amino’s.
Turn on low heat then juice one orange over top.
Combine with white rice and serve.
Tip: Make extra rice use it to make rice cakes or for quick meals later on.
Coconut Chicken Curry in a Hurry
2 pounds boneless, skinless chicken breasts or thighs (about 4 breasts or 7 thighs), cut into 1" cubes
1 cup of cooked white rice
2 1/2 teaspoons mild curry powder
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons virgin coconut or vegetable oil (plus 2 teaspoons; optional)
1/2 medium onion, chopped
1 (14-ounce) can coconut milk (preferably full-fat)
1 (2 1/2") piece ginger, peeled
4 garlic cloves, peeled
1/4 cup raw cashews, chopped (optional)
1 1/2 teaspoons yellow and/or black mustard seeds (optional)
5 ounces baby spinach
Cilantro leaves with tender stems and cooked rice or naan (Indian flatbread; for serving)
1. Toss chicken with curry powder, salt, and pepper in a medium bowl.
2. Heat 2 Tbsp. oil in a large skillet (at least 12" in diameter) over medium-high. Add onion and cook, stirring, until softened, about 2 minutes.
3. Purée coconut milk, ginger, and garlic in a blender until very smooth.
4. Add chicken and coconut milk mixture to skillet and cook, tossing occasionally, until chicken is cooked through and sauce has thickened, 7-10 minutes.
5. Meanwhile, if using, heat 2 tsp. oil in a small skillet over medium. Add cashews and mustard seeds and cook, stirring, until fragrant and lightly browned, 2–3 minutes. Immediately transfer mixture including the oil to a small bowl.
6. Fold spinach into chicken mixture and cook until wilted, about 1 minute. Divide among 4 bowls.
7. Top with cilantro and cashew mixture, if using. Serve with rice or naan alongside. Tip- Make double for the week ahead. Add any seasonal veggies for an extra boost of nutrition.