Week-Long Power Bowls

Week-Long Power Bowls

I love having prepped food in the fridge, but don’t love doing hours of meal prep each week. So this simple method that takes just 25 minutes of active prep time. The healthy food components can be enjoyed for several days in power bowls, wraps, and even stirred into soups! Power bowls are so fun for family meals because you can switch up the veggies and toppings to suit each palate, giving kids control to build their own bowls.

This recipe is also a handy make-ahead option to add any of your favorite lean protein to! Make a batch of hard-boiled eggs to top it with, store bought rotisserie chicken or leftover chicken breasts, nitrite-free deli meat, canned tuna or thawed cooked shrimp
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Yields: 8 servings

Ingredients:

For the roasted veggies:

  •  3 small sweet potatoes, peeled and chopped (4 cups)
  • 4 cups brussels sprouts, trimmed and halved
  • 1 medium cauliflower, chopped into small florets (4 heaping cups)
  • 1 medium red onion, peeled and chopped
  • 2 large red bell peppers, seeded and chopped
  • 3 tablespoons extra-virgin olive oil, divided
  • Salt and pepper, to taste

For the quinoa:

  •  2 cups uncooked quinoa

For the fresh veggies:

  •  1 medium English cucumber, chopped
  •  1 medium bunch green onions, chopped
  •  2 cups grape tomatoes (1 dry pint)

For the toppings:

  • Chopped lettuce/greens (Romaine, Iceberg, kale, etc)
  • Salad dressing
  • Ripe avocados
  • Cooked beans or cooked lentils
  • Nuts and seeds (I use hemp hearts and roasted pepitas)
  • Hummus or pesto

For Protein:

  • hard boiled eggs
  • grilled chicken breasts
  • pulled rotisserie chicken
  • drained canned white tuna, in water

Directions:

1. Position two oven racks near the middle of the oven. Preheat the oven to 400°F and line two extra-large (15- x 21-inches) rimmed baking sheets with parchment paper. It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.

2. Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.

4. Roast the veggies for 30 to 40 minutes until fork tender and golden.

5. While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups water. Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12 to 14 minutes, until the water is absorbed and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.

6. While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes (I hold off slicing them until just before serving).

7. Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.

8. To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Drizzle with a bit of dressing and toss the lettuce/greens until coated. Top with spoonfuls of your prepped food – quinoa, roasted and fresh veggies and add diced avocado, more salad dressing, cooked beans or lentils, nuts or seeds, hummus or pesto and protein or choice

9. Keep the power bowl flavors interesting by changing up the toppings each day!