WHEN IT COMES TO MAKING MUSCLE, THERE’S NO BETTER PLACE TO START THAN WITH A BOWL
DID YOU KNOW? Quinoa supplies more protein than most other whole grains, and soaked cashews are a simple hack for creating a silky sauce that plays by the nutritional rules.
SHRIMP QUINOA BOWL WITH CURRY SAUCE
½ cup unsalted cashews
2 tsp grapeseed or canola oil
1 cup quinoa
1 lb large shrimp, peeled
cup light coconut milk
Juice of ½ lime
2 tsp honey
2 tsp yellow curry powder
¼ tsp chili or cayenne powder
2 tsp chopped fresh ginger
1 garlic clove, chopped
2 cups baby spinach
1 avocado, thinly sliced
1 pint cherry tomatoes, halved
2 cups cubed pineapple
1/3 cup cilantro
1. Cover cashews with water and let soak at least 2 hours.
2. Heat oil in a medium-size saucepan over medium heat. Add quinoa and heat, stirring often, until grains are fragrant. Add 1¾ cups water to pan, bring to a boil, reduce heat to medium-low, and simmer covered for 12 minutes, or until quinoa is tender and water has been absorbed. Set aside covered for 5 minutes and then fluff with fork.
3. In a large saucepan, bring 4 cups water to a boil. Add shrimp and immediately remove pan from heat. Cover and let shrimp rest until pink and opaque, about 3 minutes.
4. Drain cashews and blend with coconut milk, lime juice, honey, curry powder, chili powder, ginger, and garlic until smooth. 5. Divide quinoa among serving bowls and top with spinach, shrimp, avocado, tomatoes, pineapple, and curry sauce. Garnish with cilantro.
|534 CALORIES||34g PROTEIN||57g CARBS||21g FAT|
PORK EGG BOWL WITH KIMCHI SAUCE
1¼ cups brown rice
4 tsp grapeseed or canola oil
1 lb ground pork
2 garlic cloves, minced
1 tbsp fresh ginger, minced
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
2 tsp sesame oil
4 large eggs
1 cup kimchi
2 medium-size tomatoes, chopped
4 cups shredded red cabbage
1. Bring 2 cups water to a boil. Add rice, return to boil, reduce heat to medium-low, and simmer covered for 25 minutes. Set aside covered for 5 minutes and then fluff aside covered for 5 minutes and then fluffwith a fork.
2. Heat 2 tsp grapeseed oil in a large skillet over medium heat. Add pork, garlic, and ginger and heat until meat is no longer pink. Stir together soy sauce, rice vinegar, and sesame oil; add to pan with pork and heat 1 minute. Remove pork from pan and set aside covered.
3. Heat remaining grapeseed oil in skillet over medium heat and cook eggs.
4. Blend together kimchi and tomatoes until smooth.
5. To serve, place rice in serving bowls and top with cabbage, pork, and egg. Cover with kimchi sauce.
|668 CALORIES||35g PROTEIN||55g CARBS||32g FAT|
DID YOU KNOW? When you want to give your body a vacation from meat,beans are an inexpensive source of plant-based protein that can help youhone a fierce physique.
SAY ’CHI Kimchi can help torch any of your stubborn fat stores by providing a dynamic duo of probiotics and capsaicin, the compound that gives this dish a fiery kick.
MILLET SWEET POTATO BEAN BOWL WITH AVOCADO SAUCE (SERVES 4)
3 tsp canola oil
1 cup millet
2 medium sweet potatoes, cubed
6 fresh (husked) or canned tomatillos (husked)
1 jalapeño, seeded and chopped
Juice of ½ lime
1 scallion (green onion), chopped
¼ tsp salt
4 cups baby greens
1 (14 oz) can black beans, drained and rinsed
1 (14 oz) can chickpeas, drained and rinsed
¼ cup pumpkin seeds
1. Heat 2 tsp oil in a medium-size saucepan sp oil over medium heat. Add millet and heat,stirring often, until grains start smelling toasted. Add 2 cups water to pan, bring to a bring to a boil, reduce heat to medium-low, and simmer covered for 20 minutes, or until millet is tender and water has been absorbed. Set aside covered for 5 minutes and then fluff with fork.
2. Preheat oven to 400°F. Toss sweet potatoes with remaining oil and spread out on a baking sheet. Place in oven and roast until tender, about 25 minutes.
3. Blend together tomatillos, avocado, jalapeño, lime juice, scallion, and salt until smooth.
4. Divide millet, sweet potatoes, greens, beans, and chickpeas among serving bowls. Top with avocado sauce and pumpkin seeds.
|608 CALORIES||21g PROTEIN||91g CARBS||18g FAT|
RYE SALMON BOWL WITH BEET SAUCE
1¼ cups whole-rye kernels
1½ lb salmon fillets
2 tsp black pepper
1 tsp chili powder
1 cup pickled beets
¾ cup plain yogurt
1½ tbsp prepared horseradish
1 tsp grated lemon zest
2 cups arugula
2 medium carrots, shredded
1 cucumber, thinly sliced
2 scallions (green onions), thinly sliced
¼ cup pistachios, chopped
¼ cup chopped dill
1. Cover rye with water and let soak overnight or for several hours.
2. Drain rye, place in a medium-size saucepan, and with 4 cups water. Bring to a boil, reduce heat to medium low, and simmer covered until tender but still somewhat firm to the bite, about 45 minutes. Drain.
3. Preheat oven to 400°F. Season salmon with salt, pepper, and chili powder. Place on a greased or parchment-paper baking sheet, skin-side down, and bake until cooked through in the middle, about 12 minutes. Gently break apart flesh break apart fleshwith a fork.
4. Blend together ¼ cup of the beets, ¼ cup of pickling liquid, yogurt, horseradish, and lemon zest horseradish, and until smooth.
5. Divide rye, salmon, arugula, cucumber, and scallions carrots among serving bowls. Top with beet among serving bsauce, pistachios, and dill.
THE RYE STUFF Time to think beyond pumpernickel and introduce less-processed whole rye into your diet as a source of fat-obliterating dietary fiber.
|664 CALORIES||48g PROTEIN||58g CARBS||28g FAT|