Vegan/GF Harvest Bowl w/ Maple-Tahini Dressing

Table of Contents

• The Power of Gratitude in Food
• Ingredient Benefits
• Recipe Steps and Preparation Techniques
• Celebrating Gratitude Through Food
• Nutritional Info
• Jump To Recipe

Hello to all my cooking queens and welcome to our first Recipe Post! In this culinary voyage, we unlock the potential that gratitude possesses in our nourishing choices. Embrace an exploration that unearths the marriage of wellness and gratitude, transforming the simple act of cooking into a practice of mindfulness and abundance.

In today’s post, you will find:  

• The Power of Gratitude in Food: delving into the incredible impact of gratitude on our culinary experiences. 

• Ingredient Benefits & Nutritional Information: exploring the healthful wonders each element brings to the plate. 

• Recipe Steps & Healthful Preparation Techniques: learning how each method carries the spirit of thankfulness, enriching the dining experience.

• Celebrating Gratitude Through Food: where we celebrate the marriage of gratitude and culinary delight, fostering an environment of well-being and abundance. 

Join us in this exploration of how gratitude transforms every meal into a celebration of nourishment, inviting you to indulge in a holistic, mindful feast.

The Power of Gratitude in Food

Gratitude isn’t solely a feeling; it's a life-altering force that can weave its way into every aspect of our existence, especially when it comes to the food we consume. Our mental and emotional state profoundly influences our eating habits, and vice-versa, while the act of acknowledging and practicing gratitude shapes our dining experiences.

Studies show that cultivating gratitude in our food journey significantly impacts our relationship with eating. By slowing down and appreciating the sensory experience of food preparation, one's mood and mindset elevate. Engaging in a state of thankfulness while cooking or savoring a meal has been associated with reduced stress levels and improved psychological well-being. Infusing your food with gratitude and love as you prepare it only further benefits you. If you consider healthy eating, then you’re probably somewhat conscious of what you feed your body… yet, have you ever considered what you feed yourself mentally, physically, emotionally, or even energetically? 

When we infuse our culinary ventures with gratitude, we immerse our senses in the richness of the experience and raise the vibration of the foods we are about to consume. From the vibrant colors of fresh produce to the aromas wafting from a simmering pot, each step becomes an immersive encounter and an opportunity to appreciate the present. This mindful approach to eating not only enriches the dining experience but also positively impacts our mental and emotional well-being, reducing the odds of stress-induced overeating or unhealthy dietary habits… unless you make something sooo good that you accidentally end up eating a few day’s worth of meal prep in one sitting…guilty as charged. 

Gratitude further influences our perception of food, enhancing the pleasurable aspects of the dining experience. It allows us to focus on the richness of flavors, textures, and the social connections associated with eating, promoting mindful eating practices and, subsequently, a healthier relationship with food. Research suggests that mindful eating leads to a deeper sense of fulfillment, allowing individuals to savor their meals and form healthier food habits. Therefore, by incorporating gratitude into our food rituals, we create an environment that nurtures our psychological well-being and enriches our overall dining experience.

Ingredient Benefits

Bowl:

• Quinoa leads as a nutrient-packed seed, serving a wealth of protein, fiber, and essential vitamins, including manganese and folate, promoting energy, bone health, and cell function. 

• Brussels sprouts and their bountiful levels of vitamins C and K and antioxidants bring anti-inflammatory properties and bolster bone health, making them a nutritional powerhouse. 

• Sweet potatoes boast high vitamin A content, fiber, and beta-carotene antioxidants, supporting vision and the immune system.

• Chickpeas provide plant-based protein, fiber, and vital nutrients like iron and folate, contributing to digestive health and heart support. 

• Dried cranberries, while adding a sweet note, are accompanied by antioxidants and fiber; however, watchful moderation is advised due to added sugars often present, or you can opt for a no sugar added variety.

Dressing:

• Tahini delivers a delightful blend of healthy fats, protein, vitamins, and essential minerals like magnesium and phosphorus. 

• Maple syrup, rich in antioxidants and trace minerals like manganese and zinc, provides a satisfying contrast, though moderation is key due to its sugar content and ability to affect blood sugar.

• Lemon, with its vitamin C potency, fortifies the immune system and aids digestion. 

• Pink Himalayan Salt, while rich in 108 naturally occurring trace minerals, should be used judiciously due to its sodium content; especially for anyone suffering from blood pressure disorders. 

• Olive oil delivers monounsaturated fats and antioxidants

• Garlic offers antibacterial and antiviral properties, supporting immune health.

Recipe Steps and Preparation Techniques

To kick off crafting this Divine harvest bowl, the perfect quinoa preparation is key. While the stovetop method offers warmth and control, I love a rice cooker for ease and perfection. By simply placing the rinsed quinoa and vegetable broth (or water) in the cooker, selecting the "White Rice" or "Quinoa" setting, and letting it transition to the "Warm" mode for a few minutes, you'll achieve perfectly cooked quinoa with minimal effort (pro tip! After it switches to warm, let it sit covered for 5 mins and fluff it with a fork when ready to eat!).

Rinse the Quinoa

Add Rinsed Quinoa to Rice Cooker

Add Broth (or Water) to Rice Cooker

The showstopper, however, is the roasting of the vegetables. Brussels sprouts, sweet potatoes, and chickpeas transform in the oven, caramelizing to a beautiful tenderness over 25-30 minutes at 400°F (200°C). This process not only imparts a delightful flavor but also enriches the dish with an array of nutrients. Brussels sprouts boast vitamin C and K, sweet potatoes shine with fiber and beta-carotene antioxidants, while chickpeas provide plant-based protein and various essential nutrients (pro tip! Reduce waste and rather than lining your baking sheets with parchment paper, opt for a silicone mat. I use these Amazon Basics ones and they work great at a great price!).

Pre-Heat Oven to 400 (F)

Dice and Mince Produce

Drizzle some EVOO

Season Produce

Line with a Silicone Baking Mat

Arrange in a Single Layer

Once these stars are ready, the Maple-Tahini Dressing takes center stage, a delightful concoction of tahini, maple syrup, lemon juice, and a sprinkle of minced garlic. Let me tell you, I could not get enough of this dressing!! This harmonious blend accentuates the flavors while contributing an array of health benefits, enriched with vital minerals, antioxidants, and healthy fats. Finally, as you garnish your bowl, remember to toast pumpkin seeds and sprinkle over fresh herbs such as cilantro for a divine culinary experience that's as healthy as it is scrumptious.

Start with Tahini

Add Minced Garlic

Add Maple Syrup

Squeeze of Fresh Lemon Juice

Slowly Incorporate Warm Water

Use Immersion Blender

Celebrating Gratitude Through Food

Savoring a nourishing Harvest Bowl isn't just about the culinary experience; it's an homage to the act of appreciating life's simple pleasures. This artful culinary creation isn't just a dish but a heartfelt ode to gratitude. Each ingredient, lovingly prepared and arranged, mirrors the bountiful goodness that life, and mother nature, offers.

Infusing the act of mindful eating with an appreciation for the journey food undertakes, from its cultivation to arriving on our plates, enhances the dining experience. Taking a moment to envision this journey can greatly enrich our perception of the meal. Consider the vibrant sweet potatoes, once nestled in the soil, now offering their earthy sweetness, or the hearty chickpeas ripening under the sun, providing a delightful nuttiness to the bowl. Imagining this adventure of the food's path to our table serves as an invitation to embrace the full depth and complexity of flavors presented.

In addition, being present during the act of eating allows us to indulge in a deeper, more profound tasting experience. It's an invitation to engage all our senses and explore the textures, aromas, and colors within the dish. With each bite, visualize the journey of these ingredients and how they manifest in your senses. This heightened awareness often leads to a more gratifying and mindful eating experience, allowing us to truly relish the blend of tastes and textures in the meal. It's not merely a dish but a story—a journey from the farm to our table, filled with flavors to be embraced and celebrated.

Nutritional Info

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Recipe

Ingredients:

For the Harvest Bowl:

• 1 cup quinoa, rinsed and drained

• 2 cups water or vegetable broth

• 1 pound Brussels sprouts, trimmed and halved

• 2 medium sweet potatoes, peeled and diced

• 1 cup dried chickpeas, soaked overnight

• OR 1 can (15 oz) chickpeas, drained and rinsed

• 1/2 cup dried cranberries

• 2 tablespoons olive oil

• Salt and black pepper, to taste

For the Maple-Tahini Dressing:

• 1/4 cup tahini

• 2 tablespoons pure maple syrup

• 2 tablespoons lemon juice

• 1 garlic clove, minced

• 2-3 tablespoons warm water, as needed to thin the dressing

• Salt and pepper, to taste

For Garnish (Optional):

• Chopped fresh parsley or cilantro

• Toasted pumpkin seeds (pepitas)

Instructions:

1. Prepare the Quinoa:

• In a medium saucepan, combine the rinsed quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat, fluff with a fork, and let it sit, covered, for 5 minutes.

Alternatively, Cook Quinoa in a Rice Cooker:

• Place the rinsed quinoa and water or vegetable broth in the rice cooker.

• Turn on the rice cooker and select the "White Rice" or "Quinoa" setting. It will automatically cook and switch to "Warm" when done. Let it sit in "Warm" mode for 5 minutes, then fluff with a fork.

2. Roast the Vegetables:

• Preheat your oven to 400°F (200°C).

• In a large mixing bowl, toss the halved Brussels sprouts, diced sweet potatoes, and chickpeas with olive oil, salt, and black pepper.

• Spread the vegetables and chickpeas on a baking sheet lined with parchment paper. Roast in the preheated oven for about 25-30 minutes, or until they are tender and slightly caramelized. Stir occasionally for even roasting.

• Remove from the oven and let cool slightly.

3. Prepare the Maple-Tahini Dressing:

• In a small bowl, whisk together the tahini, maple syrup, lemon juice, minced garlic, and a pinch of salt and pepper.

• Add warm water gradually, stirring until you reach your desired dressing consistency. Adjust salt and pepper to taste.

4. Assemble the Harvest Bowl:

• In serving bowls, divide the cooked quinoa evenly.

• Top the quinoa with the roasted Brussels sprouts, sweet potatoes, and chickpeas.

• Sprinkle dried cranberries over the vegetables.

• Drizzle the maple-tahini dressing generously over the bowl.

5. Garnish and Serve:

• Optionally, garnish the Harvest Bowl with chopped fresh parsley or cilantro and toasted pumpkin seeds (pepitas) for extra flavor and texture.

6. Enjoy Your Gratitude-Based Meal:

• As you savor this delicious and nourishing Harvest Bowl, take a moment to reflect on the things you're grateful for, and let the flavors remind you of the beauty of abundance and well-being.

This Harvest Bowl is not only visually appealing but also a wonderful way to celebrate gratitude while enjoying a hearty and plant-based meal.

Notes: 

• If using dried chickpeas, soak them in water overnight or for at least 8 hours. Rinse and drain.

• Cook the soaked chickpeas in a pot of boiling water for about 1-1.5 hours until they are tender. Drain and use in the recipe as instructed for canned chickpeas.

• Don’t toss the water the chickpeas are cooked in! That’s called aquafaba and can be used in a variety of ways. 

Conclusion

In conclusion, our journey through the realms of gratitude, health, and the culinary arts has illuminated the profound connection between what we eat and our overall well-being. As you navigate your culinary adventures, consider the transformative power of infusing gratitude into your daily eating rituals. Embrace the act of mindful consumption, savoring each bite as an opportunity to express thanks for the journey these ingredients have taken to nourish your body and soul.

So, dear readers, here's your call to action: embark on your own gratitude-infused culinary journey. Share your experiences, reflections, and perhaps even your own plant-based recipes with our vibrant and growing community. If you make the recipe, post it and tag us! Engage with us, share your insights, and let the spirit of gratitude permeate not only your meals but your entire well-being. After all, in each bite lies an opportunity to savor the abundance life has to offer. Cheers to a life well-nourished and gratitude well-practiced! Thank you for tuning in and til the next one, stay grateful!