EDAMAME AND BROCCOLI RICE BOWL

SERVES 2 PORTIONS

FOR THE BOWL

1⁄2 cup broccoli florets

1⁄2 cup edamame, frozen

1⁄4 tsp salt

1⁄4 cup peas, frozen or fresh

1⁄2 cup chopped yellow bell pepper

FOR THE TAHINI SAUCE

1⁄4 cup tahini

1 tbsp lemon juice

1 tbsp maple syrup

1 tbsp tamari

FOR THE ASSEMBLY

2 cups jasmine rice, cooked

1⁄4 cup sunflower seed kernels

1⁄4 cup raisins

NUTRITIONAL VALUES

Calories: 1347kcal
Fat: 43.3g (10.4g S.Fat)
Carbs: 32.5g
Protein: 32g
Sugar: 43g
Sodium: 544mg

METHOD

BOWL:
Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

In a small saucepan, bring 2 cups water to a boil and add the edamame and salt. Boil for 5 minutes, adding the peas at the very end. Set aside after draining.

In the meantime, heat 2 tbsp water in a small skillet over medium-high heat. Sauté the bell pepper for 10 minutes. Set aside after removing from the heat.

TAHINI SAUCE:
In a small bowl, combine all of the ingredients, plus 5 tbsp water, and blend until smooth.

ASSEMBLY:
Fill each bowl halfway with rice. Divide the remaining ingredients in half and arrange them on top of the rice in a pinwheel pattern, making sure the greens don't touch each other for a more appealing design.

Serve with the tahini sauce on the side.

A TOUCH OF THE TROPICS RICE BOWL

SERVES 2 BOWLS

FOR THE BOWL

1 sweet potato, peeled and chopped into bite-size pieces

1 tbsp extra virgin olive oil

2 cups jasmine rice, cooked

1 pineapple, peeled, cored, and chopped into bite-size pieces

1⁄4 cup cashews

4 tbsp raw shelled hempseed

FOR THE SWEET AND SOUR SAUCE

1 tbsp cornstarch

1⁄2 cup chopped pineapple

1⁄4 cup rice vinegar

1⁄3 cup light brown sugar

3 tbsp ketchup

2 tsp soy sauce

NUTRITIONAL VALUES

Calories: 1153kcal
Fat: 23.2g (3.6g S.Fat)
Carbs: 207.6g
Protein: 23g
Sugar: 41.3g
Sodium: 581mg

METHOD

SWEET POTATO:
Preheat the oven to 425oF (190°C, or gas mark 5).

Combine the sweet potato and the oil in a mixing bowl. Put on a baking sheet and bake for 30 minutes.

Remove from the oven and set aside to cool.

SWEET AND SOUR SAUCE:
In a small mixing bowl, combine cornstarch and 1 tablespoon water. Place aside.

In a blender, combine the pineapple and 14 cup water. Blend the mixture until it is as smooth as possible.

In a medium saucepan, combine the pineapple mixture, rice vinegar, brown sugar, ketchup, and soy sauce. Bring the water to a boil over medium-high heat. Cook for about a minute, stirring constantly, until the cornstarch mixture thickens. Remove from the heat and set aside to cool while you assemble the bowls.

ASSEMBLY:
Fill the bottom of each bowl with rice. Rows of pineapple, cashews, hempseed, and sweet potato should be added. Serve with the sweet and sour sauce on top.