Lots of people are looking for ways to get the best carbs to feel their best. Many times that includes foregoing simple carbs, like breads, wraps, tortillas, etc. If this describes you, today is your lucky day. You can still have all of your favorite foods presented in a new way. Today we're going to look at few bowl combinations.
SWEET POTATO BREAKFAST BOWL
Who needs cereal?
1 large Sweet Potato
1 tablespoon Olive Oil, Divided
Salt and Pepper
1 cup Egg Whites, (8 egg whites)
1/2 cup Salsa, Plus additional for topping, if desired
1 Avocado, Diced
Fresh Cilantro, For garnish
Spiralize the potatoes using the 3mm blade of the spiralizer.
Heat 2 teaspoon of the oil in a large pan over medium heat. Add in the potato noodles and cook until they just begin to soften, about 5-7 minutes. Season with salt and pepper
While the potatoes cook, fill a large pot with a few inches of water and place over medium/high heat until it just starts to simmer.
Once simmering, crack the eggs into the pot, keeping the eggs and close to surface of the water as you can, and leaving distance between the eggs. Cover the pot, turn off the heat and let sit for 4-5 minutes, until the eggs are cooked, but the center still feels soft.
While the eggs poach, heat the remaining teaspoon of oil in a medium pan over med/high heat. Scramble the egg white until the outside is lightly golden brown.
Transfer the cooked potato noodles into a large bowl and toss with ½ cup of the salsa until well mixed. Add in the scrambled egg whites and mix until they are well dispersed.
Divide the noodles between two bowls of top with diced avocado, as much cilantro as your heart desires, and additional salsa, if wanted.
PALEO BURRITO BOWL
Who needs a tortilla?
1 1/2 lbs boneless skinless chicken thighs
1 Tbsp coconut oil ghee or avocado oil
3/4 tsp sea salt
1 tsp onion powder
1 tsp garlic powder
1 tsp cumin
1 1/2 tsp chili powder
Large pinch Chipotle powder or more, to taste
Juice of 2 limes
1 lb cauliflower rice I purchased this pre-"riced”
1 Tbsp coconut oil ghee, or avocado oil
3/4 tsp sea salt
1-2 Tbsp fresh lime juice
1 jalapeño pepper minced
3/4 tsp onion powder
3/4 tsp garlic powder
Dash chipotle powder
peppers and onions:
1 large onion sliced thin
1 large red bell pepper sliced thin
1 Tbsp coconut oil or other cooking fat
sea salt to taste
1/4 cup onion minced
2 clove garlic minced
1 jalapeno pepper minced
2 Tbsp Tbsp fresh lime juice or to taste
2 Tbsp chopped fresh cilantro plus more for garnish
Sea salt to taste
Salsa fresh herbs, sliced jalapeño
for the rice:
Heat a large skillet over medium heat and add oil or ghee. Add the riced cauliflower and stir to coat. Cover skillet and cook for about 2-3 minutes to steam.
Uncover and stir, then add the jalapeño, salt, seasonings and lime juice. Cook and stir another minute or two uncovered until you have desired texture, then remove from heat and set aside.
for chicken, peppers & onions:
Cut chicken thighs into bites size pieces. Season all over with all seasonings (not the lime) and heat a large skillet over medium high heat (you can move the rice to a bowl and use the same one) and add 1 Tbsp cooking fat.
Add chicken and brown all over, stirring as needed. Stir and cook over medium/medium high heat for 7 mins or until cooked through. Lower heat a bit and add the lime juice, stir and continue to cook another 2-3 minutes, then remove from heat and place in a bowl.
Keep the heat on medium and add another Tbsp fat to the skillet. Add peppers and onions and stir to coat with fat. Sprinkle with a bit of sea salt to taste, and continue to cook, stirring occasionally, about 5 minutes or until softened and browning, then remove from heat.
To make the guacomole, mash together the avocado with the rest of the ingredients, adjusting seasonings to taste.
Layer the cauli rice, chicken, peppers and onions in bowls, then top with guac and any other desired toppings. Serve right away and enjoy!
EGG ROLL IN A BOWL
Who needs an egg roll wrapper?
2 tablespoons sesame oil
6 green onions sliced, green and white parts divided
1/2 cup red onion diced. Skip for keto. See Note
5 cloves garlic minced
1 pound ground pork
1 teaspoon fresh grated ginger
1 8-oz. can water chestnuts chopped. Skip for keto
1 tablespoon sriracha or hot sauce See Note 1
14 ounce bag coleslaw mix
3 tablespoons coconut aminos See Note 2 for keto or low carb
1 tablespoon rice wine vinegar
1/8 - 1/4 teaspoon white pepper or black pepper
salt to taste
black sesame seeds for garnish
green parts of sliced green onions from above
Creamy Chili Sauce
1/4 cup mayonnaise see Note 3
1-2 tablespoons sriracha or hot sauce
salt to taste
Heat sesame oil in a large skillet and place over medium heat.
Add white parts of green onions, diced red onion, and garlic and saute, stirring frequently, until the red onion begins to soften, about 5 minutes.
Add ground pork, grated ginger, water chestnuts (Skip for keto), and 1 tablespoon sriracha hot sauce or chili-garlic sauce and cook until pork is browned, broken up, and cooked through about 7-10 minutes.
Add coleslaw mix, coconut aminos or soy sauce, rice wine vinegar, white pepper, and salt, to taste, and stir until well combined. Cook, stirring regularly, until cabbage is tender, about 5 minutes.
Meanwhile, in a small bowl whisk together 1/4 cup mayonnaise and 1-2 tablespoons compliant hot sauce. Add a pinch of salt, to taste. To drizzle, place creamy chili sauce in a small plastic sandwich bag.
To plate: spoon a hearty helping of the pork-cabbage mixture in a serving bowl. Snip off the corner of the sandwich bag with the creamy chili sauce and drizzle over egg roll in a bowl recipe mixture. Garnish with green parts of the green onions and black sesame seeds.
Who needs a bun?
Burger Bowls Meat
1 pound ground beef any % (ground turkey, chicken or pork would work too)
4 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon avocado or refined coconut oil
2 small heads romaine sliced and root discarded
1 1/2 cups cherry or grape tomatoes halved
1/2 cup pickles plus more to taste
1 cup red onion thinly sliced
8-10 slices bacon cooked til crisp and roughly crumbled
2 avocados peeled and pitted
1/2 tablespoon lemon juice
1/2 teaspoon salt
1/2 cup mayonnaise
2 tablespoons ketchup
1 tablespoon coconut aminos if on Whole30, see note for details
2 teaspoon maple syrup if not on Whole30, see note for details
1 tablespoon dill pickle relish
2 teaspoons dried minced onion
Pinch crushed red pepper
In a medium bowl, mix together beef, garlic powder, and salt. Heat avocado or coconut oil in a large skillet, preferably cast iron, over medium heat, then add beef and brown, crumbling with a spatula or spoon.
Meanwhile, prepare remaining elements for the burger bowls.
Make quick guacamole: In a medium bowl, mash together avocado, lemon juice, and 1/2 teaspoon salt.
Make special sauce: whisk together all special sauce ingredients, using coconut aminos only if you're on a Whole30 and skipping the maple syrup. If you're NOT on a Whole30, skip the coconut aminos and use the maple syrup only. Set aside.
When beef is browned and crumbled, remove from skillet and return skillet to medium heat. Add red onions in a single layer and cook until lightly charred on the bottom, then flip. Cook until lightly charred on the second side then remove and repeat until all onions are lightly cooked.
Assemble: start with a layer of romaine in your serving bowls, then spoon 1/4 of the ground beef mixture into the center. Arrange remaining items around the beef: tomatoes, pickles, red onion, bacon, and quick guacamole. Drizzle with plenty of special sauce and serve.
Who needs a wrap?
1 red bell pepper, de-seeded and sliced
1 yellow bell pepper, de-seeded and sliced
3 medium zucchinis, sliced
2 cups mushrooms, halved
3 tbsp. olive oil
1 tsp. dried oregano
1/2 tsp. smoked paprika
Juice of half a lemon
Pinch of red pepper flakes
Sea salt and pepper, to taste
Cubed avocado, for serving
Fresh cilantro, for serving
Cauliflower Rice Ingredients
1 tbsp. coconut oil
1 onion, diced
2 garlic cloves, crushed
2 cups cauliflower, riced
1 cup chicken or vegetable stock
Sea salt & pepper, to taste
Pre-heat oven to 400 F.
Place the bell peppers, zucchini and mushroom on a baking sheet, but keep them divided. Drizzle with olive oil.
Season the mushrooms and zucchini with dried oregano, lemon juice, salt and pepper.
Season the peppers with smoked paprika, red pepper flakes, salt and pepper.
Coat the vegetables with the seasoning, still keeping them divided; place in the oven.
Roast for 25 minutes or until the vegetables are done to your liking.
For the cauliflower rice, fry the onion and garlic in coconut oil until soft and translucent.
Add the riced cauliflower and fry for a minute before adding a few tablespoons of the chicken stock. Allow the stock to be absorbed, then add more, and allow to cook until cauliflower is softened to your liking.
Season to taste.
Serve the roasted vegetables on top of the cauliflower rice, top it with cubed avocado and fresh cilantro.
SPICY GINGER SALMON BOWL
Who needs a wonton?
2-4 oz salmon fillets
2 tablespoons coconut aminos or gluten-free soy sauce
1 tablespoon rice wine vinegar
1 tablespoon avocado oil or extra-virgin olive oil
1 teaspoon sesame oil
2 teaspoons grated ginger
2 cloves garlic (finely minced)
1/2 teaspoon salt
1/4 teaspoon red pepper flake
1-2 teaspoon Stevia, golden Lakanto or keto friendly sweetener of choice
4 cups romaine lettuce
2 cups low glycemic vegetables of choice (cucumber, red cabbage, bell pepper, bean sprouts, asparagus, spinach, bok choy, radishes, etc.)
Place marinade ingredients to a small bowl or zip lock bag. Add salmon and let marinade for up to 1 hour in the fridge.
Preheat a large skillet, non stick pan, or grill pan and coat with non stick spray or butter and set to medium-high heat. Cook salmon on each side for 3-4 minutes until golden brown and medium well on the inside. Remove from heat and let cool. Cut into small pieces if desired. Salmon can also be cooked in the oven on a baking sheet if desired (10-12 minutes at 400 degrees).
Assemble bowls by adding lettuce, veggies, and salmon. Add garnish, sesame seeds, herbs and top with Perfect Keto Sesame Ginger Dressing or dressing of choice.
Ditch those simple carbs and let your flavors burst. By making simple changes you can transform your health. I bet you all know someone who feels better since changing their diet in some way. Now it's your turn. What is holding you back from dropping your medications, diminishing your pain, getting better sleep, having more energy, and gaining more clarity?
Here's to your health! Happy Cooking!