Eat the rainbow!!!
Sweet potato, kale, sausage, quinoa, goat cheese, and a DELISH tahini dressing (all under 20 minutes)!! This is my go-to bowl for a quick, easy, and suuuper nutritious meal! I absolutely love the colors and its chalk full of nutrients. Read below for the recipe and nutrition information!
Recipe Information:
Makes 1 serving
Total time: 20 minutes
Ingredients:
1 cup tri-color quinoa, cooked
1 cup kale leaves, washed
1 Tbsp extra virgin olive oil
1 small-medium sweet potato, chopped into small cubes
1 chicken sausage link (I used Amylu's Tomatillo, Peppers, and White Cheddar Chicken Sausage)
1/2 cup red onion, diced
1/2 avocado, sliced
2 Tbsp goat cheese crumbles
For the Tahini dressing:
2 tbsp tahini (my favorite linked here!)
2 tbsp warm water
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp chili powder
Recipe:
Chop one sweet potato into small cubes. Coat sweet potato cubes in a small amount of olive oil (1 tsp-ish). Air-fry sweet potato cubes at 400 degrees F for 15-18 minutes, shaking the basket halfway through the process. They're done once the skin has hardened around the cube and they're slightly browned! (Optional: add seasonings such as salt, pepper, garlic powder, paprika, and chili powder. Add after air-frying to avoid seasonings burning)!
While sweet potato is cooking, chop 1 chicken sausage into 1/4 inch slices. Pan-sear the sausage slices over medium-high heat until all sides are golden brown (about 3 minutes per side).
In a separate bowl, use hands to massage washed kale with olive oil. Massage for about 2 minutes, or until all leaves are coated with oil, softened, and tender. (Optional: add seasonings such as salt, pepper, and garlic powder)!
For the dressing: Using a spoon, mix all ingredients together in a small bowl. Mix until well combined!
For the plate: Place 1 cup of quinoa into a medium-sized bowl. Top with kale, sweet potatoes, red onion, avocado, sausage, goat cheese, and tahini dressing. Enjoy!
Nutrition:
This high-protein bowl contains components of all colors and food groups, giving it a huuuge array of vitamins & minerals!
Quinoa: quinoa is a whole grain, making it a heart-healthy, blood sugar-friendly, and fiber-filled energy source. Quinoa is also rich in folate, vitamin B6, vitamin E, copper, iron, zinc, manganese, magnesium, potassium, phosphorus, and plant-based PROTEIN! With anti-oxidative and anti-inflammatory properties, it truly does it all! (It's also gluten-free for my intolerant peeps!!)
Kale: kale is one of the most nutrient-dense veggies EVER! It provides high amounts of vitamin A, vitamin B6, vitamin C, vitamin K, folate, fiber, potassium, calcium, carotenoids, and manganese. This wide array of nutrients provides countless benefits to the body and mind. A superfood for sure!!
Sweet potato: sweet potatoes are great for the immune system! They're packed with vitamin A, vitamin C, manganese, and fiber. They also have anticancer properties and are rich in antioxidants!
Red onion: red onions are full of sulfur compounds that protect the body from ulcers and various cancers. They also fight bacteria and contain quercetin, an anti-inflammatory antioxidant that protects against cancer, allergies, and heart disease.
Avocado: HEART HEALTHY FATS!! Avo contains lots of monounsaturated and polyunsaturated fats (MUFAs and PUFAs), which reduce cholesterol and triglycerides.
Goat cheese: goat cheese is nutrient-rich with vitamins and minerals such as copper and riboflavin. It is full of probiotics, as well, aiding in gut health. It's also much easier digested than other cheese types!
Tahini: tahini is a great source of phosphorus, manganese, vitamin B6, and vitamin B1. It's great for bone health and energy! It's also filled with healthy fats and has powerful anti-bacterial properties!
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