Lotus Aware Share

Vegan Antioxidant Grain Bowl Recipe

The Dish

A brown rice medley with sautéed garlic spinach, basil roasted corn and tomato salsa, fresh baby arugula, and sautéed sugar snap peas with scallions.

antioxidant grain bowl

Recipe

Brown Rice Medley

½ cup Trader Joe’s Brown Rice Medley with a blend of long grain brown rice, black barley, & daikon radish seeds
1 ¼ cup vegetable stock or water

Boil water or vegetable stock in a small pot. When water comes to a boil, salt to taste. Add rice medley and fresh herbs if desired. Reduce to a simmer and cover. Cook until all liquid is absorbed.

Use cooked brown rice medley and washed baby arugula as the bowl base.

Sautéed Garlic Spinach

¾ tbsp olive oil
3 oz baby spinach
4 cloves garlic
Pinch of salt

Mince garlic cloves and wash spinach. Heat a medium-sized skillet on medium heat. Reduce to low heat and add olive oil. Once olive oil is heated, sauté minced garlic until light gold brown. Add spinach and sauté, stirring frequently until change in color is seen. The key here is not to overcook the spinach until it loses texture. Salt to taste.

Basil Roasted Corn & Tomato Salsa

Handful of fresh basil
⅔ cup of frozen roasted corn
1 medium sized roma tomato
1 lime wedge
1 tsp olive oil
Pinch of salt and pepper
Pinch of chili powder

Mince washed basil and dice the tomato. Heat medium-sized skillet on high heat. Reduce heat to medium and heat olive oil. Add frozen corn (or you can grill fresh corn if you’re feeling ambitious) and basil. Stir frequently to prevent corn from popping out of the pan for 2-3 minutes until corn is warm and basil is wilted. Add the diced tomato and cook for 1-2 minutes. Take off heat. Squeeze lime and season to taste.

Sautéed Sugar Snap Peas With Scallions

3-4 oz sugar snap peas
1 scallion
1 lemon wedge
1 tsp olive oil
Pinch of salt

Finely chop scallion sprig. Heat medium-sized skillet on medium heat and add olive oil. Add sugar snap peas and sauté for 1 minute. Add scallion and lemon. Sauté for 1 minute or until snap peas change color and maintain their crispness. Take off heat and salt to taste.

 

Health Benefits

Brown Rice Medley – High fiber content which aids in smooth digestion and helps lower cholesterol. Contains essential minerals that include phosphorus, zinc, and folate which promotes healthy bones and high energy levels. Has Vitamins A, C, and E which is essential for healthy immune function. Barley has vitamin B6, folate, and potassium and promotes heart health. Daikon seeds contain vitamin C, folate, magnesium, phosphorus, and manganese, just to name a few! These seeds are power packed with nutrients.

Arugula – Contains calcium, potassium, and folate. Vitamin C is an antioxidant in arugula that supports the immune system. Vitamin K promotes blood coagulation. Vitamin A supports eye health and kidney, lung, and heart function.

Sautéed Garlic Spinach  – Garlic contains manganese, vitamins B6 and C, and selenium. It has incredible medicinal properties including combating illness, reducing blood pressure, lowering LDL cholesterol, and promoting longevity of life. Spinach is a nutrient packed super green containing high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.

Basil Roasted Corn & Tomato Salsa – Basil is an anti-inflammatory herb that contains powerful antioxidants. It also has antibacterial properties and high level of magnesium which promotes blood flow. Corn is a grain that is a good source of antioxidant carotenoids and promotes eye health. Tomatoes are the major dietary source of antioxidant lycopene which reduces the risk of heart disease and cancer.

Sautéed Sugar Snap Peas With Scallions – Sugar snap peas contain iron, Vitamin C, and A. They can help your blood cells fight anemia, boost immune function, and promote healthy cell development. Scallions have calcium, iron, vitamins A, C, and K.  

 

Happy eating folks! And remember, food is art.

“Let food be thy medicine.” – Hippocrates

 

How did this recipe work out for you? Share your pictures or comments in the comments section below!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: