Quinoa + Spinach + Blueberry Superfood Bowl– A big bowl of nutritious goodness! Packed with 9 superfoods (quinoa, spinach, blueberries, carrots, edamame, beets, cranberries, tomatoes and pecans) these bright and colorful bowls not only pack in a lot of healthy nutrition , they are extremely tasty and keep you feeling full thanks to the combination of protein and fiber in these superfoods. {Clean Eating, GF, Vegetarian, Vegan option}
If you’ve been hanging around here for a bit then you know I’m a huge fan of “superfoods” ( nutrient-dense foods that are considered to be especially beneficial for health and well-being).
I mean anytime you can combine fresh seasonal fruits and vegetables, healthy grains, nuts and seeds in a big bowl and a.) know you’re feeding your body nutrients that have been shown to fight cancer, reduce inflammation, promote heart heath, lower cholesterol, improve brain health among other things and b.) enjoy every bite of plant-based goodness and feel full for hours is a “win-win” in my book.
This Superfood Bowl contains 9 superfoods. Here’s a rundown of each and why they are so “super”:
1.Quinoa– provides all 9 essential amino acids our bodies can’t produce themselves, and is full of protein (8 grams in 1 cup) Quinoa also contains almost twice as much fiber as most other grains. Fiber helps lowers cholesterol and glucose levels.
2. Blueberries– have one of the highest antioxidant capacities of all fruits and vegetables, with specific benefits for the nervous system and brain health. Antioxidants may help to protect against cancer and reduce the effects of age-related conditions such as dementia. Rich in iron, phosphorous, calcium, magnesium, zinc and vitamin K which helps to build and maintain bone structure and strength.
3. Spinach – High in vitamins A, C , E and K as well as niacin and zinc, magnesium and fiber. These nutrients have been shown to potentially help with regulating blood sugar levels, help with bone health, reducing blood pressure, and lowering the risk of cancer.
4. Edamame– is a “complete protein”(meaning it contains all 9 essential amino acids your body needs but can’t produce). Edamame is rich in protein, carbs, fiber, omega fatty acids. The isoflavones found in edamame (soybeans) have been shown to improve bone strength and improve cholesterol levels.
5.Beets– are rich in potassium, magnesium, fiber, iron, vitamins A, B & C as well as beta-carotene and folic acid. Great for supporting digestion, cleansing the liver, supporting mental health and energy.
6. Carrots– are rich in beta-carotene and fiber. Helps with improving eyesight, preventing heart disease, reducing high blood pressure and boosting the immune system.
7. Tomatoes– are high in lycopene ,an antioxidant found in just a few foods( also in guavas, watermelon, papaya and pink grapefruit) Lycopene is thought to play a role in preventing certain cancers and it may help reduce the risk of developing cardiovascular disease by reducing LDL (“bad”) cholesterol as well as lowering blood pressure.
8. Dried Cranberries– (make sure to look for dried cranberries that have no added sugars) contain one of the highest concentrations of antioxidants of any fruit. Have been shown to reduce inflammation in the body, to boost immunity and lower the risk of urinary tract infections.
9. Pecans-packed with vitamins and minerals such as vitamins A & E , magnesium, calcium and zinc. Pecans are high in healthy unsaturated fat that can lower total cholesterol and maintain HDL (“good”) cholesterol. The oleic acid, a fatty acid found in pecans has been found to reduce the risk of breast cancer.
That’s a lot of good stuff in one superfood bowl! I’m using cooked quinoa and roasted beets in this bowl. To save time you can either prep both ahead of time (make extra to use throughout the week) or buy already roasted beets (usually in the packaged lettuce section of the store) and already cooked quinoa ( usually found in the frozen section of the grocery store, or I sometimes grab some cooked quinoa from the salad bar at my local Whole Foods) .
This superfood bowl is perfect for lunch on the go. I find that spinach holds up really well for salads/bowls. Even if I forget to put it in the refrigerator when I get to work it’s still crisp and delicious at lunch time. I’d suggest adding the pecans right before eating if you are taking it to go.
If you’re as big a fan of superfoods as I am, here are a few others to try Superfood Salad with Creamy Cashew Dressing, Kale Quinoa Superfoods Salad, and Kale + Chickpea Salad with Lemon Tahini Dressing
- 6 cups fresh spinach
- 1 cup cooked quinoa ( ⅓ cup dry yields 1 cup cooked)*
- ½ cup blueberries
- ¼ cup edamame
- 1 tomato, diced
- 1 beet, roasted and diced *
- 1 carrot, shredded
- 2 Tbsp crumbled feta cheese (omit for Vegan option)
- 2 Tbsp pecans (or almonds)
- 2 tsp dried cranberries (or goji berries)
- 2 Tbsp balsamic vinegar
- 1 Tbsp water
- 2 tsp olive oil
- dash of Dijon mustard
- dash of honey (or agave for Vegan option)
- Divide spinach between two bowls. Top with remaining salad ingredients (in rows or groupings) .
- Place all dressing ingredients in a small jar (with screw top) and shake vigorously until well combined. ( or whisk all ingredients together in a small bowl).
- Drizzle dressing over salad.
Please note since some of you like to add different dressings the nutritional information listed is for the Salad only (w/o dressing). I'm including the Dressing Nutritional Info here : 54 calories/serving, 4.5 g fat, 0.6 g sat. fat, 20.1 mg sodium, 3.7 g carbs, 0 g fiber, 1.7 g sugar
Leave a Reply