Winter Blues Bowl

By: Barb Biagioli

Loaded with nutrients, these winter blues bowls are a versatile combination of nourishing ingredients that can boost your mood and ward off that winter blues. As we get deeper into the darkness and winter months, it can be tough to feel inspired by the same old meals. It is also a hard time to find fresh food from the farmer’s market if you are living in the Northeast – as many farms at this time of year are limited on fresh veggies and greens. But you can still find fresh ingredients from farms that use high tunnels or greenhouses and get crafty at the grocery store to include foods in your diet that keep you fueled and energized during the cold, slower months.

These nourishing bowls are the best way to get a variety of nutrients in the wintertime. Give your body a little bit of everything it needs by including your favorite foods in your winter blues bowls – choosing from high quality and organic sources of carbohydrates (the body’s main fuel source and critical during cold months), proteins, and fats. Make sure to include as much color as possible in your winter blues bowls, picking from a variety of whole grains, beans and legumes, nuts and seeds, vegetables, fruits and dark leafy greens. This particular bowl is one of my favorites – it’s warming, nourishing, and flavorful – a weekly staple that keeps us fueled on plant foods and makes for great leftover lunches.

Tip: I advise making these ingredients ahead of time to make things easier – batch cook in bulk to save time on weeknights.

Winter Blues Bowl Recipe

 Servings: 4-6 | Prep Time: 15 minutes | Cook Time: 45 minutes | Total Time: 60 minutes

INGREDIENTS

BEANS

• 3 cups black beans

• 3 cups vegetable broth or water

• 1 tbsp chili powder

• 1 tbsp garlic powder

• 1 tsp onion powder

• 1 tsp red pepper

• 1 tsp cumin

• 1 tsp sea salt

SWEET POTATO

• 1 large sweet potato, peeled + cubed

• 2 tbsp coconut oil

• 1 tsp chili powder

• 1 tsp garlic powder

• 1 tsp cinnamon

• 1/2 tsp turmeric

• 1/2 tsp sea salt

 KALE

• 1 bunch curly kale

• 1 cup water

• 1 clove garlic

• 1 tsp olive oil

• 1/4 tsp sea salt

 QUINOA

• 1 cup quinoa

• 2 cups vegetable broth or water

 DRESSING

• 3 tbsp tahini

• 1/2 lemon, squeezed

• 1 tsp maple syrup

• 1/4 tsp sea salt water to thin

INSTRUCTIONS

Black Beans

Add all ingredients to a saucepan or small pot and simmer.

Sweet Potato

Preheat the oven to 400. Add the cubed sweet potato to a baking sheet with coconut oil. Let the oil melt for a minute or two and then remove from the oven. Add the spices and roast for 20 minutes. Check on the potatoes and roast for an additional 20 minutes or until cooked through and/or slightly crispy.

Kale

Remove the stem from the kale and chop a bit. Set aside. Mince one clove of garlic and add to a sauté pan with a bit of water, stock or olive oil. Then add the kale and water and cover. Cook until the kale is slightly wilted and bright green. Sprinkle with sea salt.

 Quinoa

Rinse the quinoa and then add to a medium saucepan or pot. Add the vegetable broth or water and cook until fluffy, about 15-20 minutes. Or use an instant pot: Cook for 1 minute pressure cook (1:1 ratio of quinoa to water).

 Dressing

Add all the ingredients to a small bowl. If your tahini is thick, add hot water to thin. Whisk together. Keeps in the fridge for 2-3 days.

 Build your bowl

Combine all of your ingredients into a bowl. Top with sauerkraut, kimchi, sriracha, hemp seeds, and/or avocado. Drizzle with your dressing and enjoy!

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