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Tag: healthy diet

Golden Bowl Recipe – with vegan and gluten free options

We are in the middle of very strange times now with regards to food shopping. Can you maintain a healthy, whole food, based diet while hunkering down at home? Check out this recipe for an easy and delicious dinner that you can customize to suit even your pickiest of eaters. The golden sauce hits on savory, sweet, salty, and garlicky notes, and it’s golden hue brightens up any winter day. I did add some sour cream and shredded cheese to my bowl, but you could easily sub non dairy cheese, or just leave these off to make a vegan version.

Start with your favorite grains (I used brown rice, but feel free to sub quinoa, bulgar, or even a short pasta like orzo), add your choice of beans, greens, sliced avocado, peppers, a handful of cilantro, sliced olives, then top it with the sauce. I used canned beans, but you could for sure use dried beans. The hardest, or most time consuming part of this is the prep, so if you slice your veggies and cook your beans and rice ahead of time, you will have a quick and easy supper ready in minutes. Feel free to adjust the ingredients based on your tastes and what you currently have on hand.

Try this recipe and let me know what you think!

Golden sauce ingredients

 

Golden Bowl

Ingredients:

  • 1 cup uncooked brown rice
  • 1 can (or about 2 cups) cooked black beans
  •  3/4 can (or about 1 cup) cooked garbanzo beans (you will use some of these in the sauce recipe below…)
  • 1 Tbsp coconut oil
  • 1 Tbsp of tamari or soy sauce
  • 1 bunch of kale, chopped
  • 1 avocado, sliced
  • 1 red bell pepper, sliced
  • 1 handful of cilantro
  • 2 Tbsp sliced black olives
  • 1 Tbsp golden sauce (see below for recipe)
  • Optional toppings: 2 Tbsp sour cream, and a sprinkle of shredded cheddar cheese

 

Golden Sauce:

  • 1/3 cup cooked garbanzo beans (save the rest of the can to use in the bowl)
  • 1/4 cup olive oil
  • juice and zest from one lemon
  • 2 Tbsp of nutritional yeast
  • 3 Tbsp maple syrup
  • 2 garlic cloves
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp curry powder
  • 1 tsp salt
  • 1/3 cup water

To make the sauce: Add all ingredients to a blender or food processor and blend until smooth. If you make it ahead and store it in the fridge it will thicken a little. Add more water, and shake it up, to thin it if needed. I ended up with a pourable salad dressing type consistency.

 

Directions:

  1. Prepare golden sauce (you can do this up to three days ahead)
  2. Cook rice as directed.
  3. Saute kale for a couple of minutes in coconut oil, then add tamari.
  4. Warm beans.
  5. Assemble your bowl: layer about 1/4 cup rice, 1/4 cup black beans, 1/3 cup garbanzos, 1/4 of the cooked kale, 1/4 of the sliced avocado, 1/4 of the sliced peppers, 1 tsp olives, and as much cilantro as you like. Drizzle a spoonful of golden sauce on top, add your (optional) sour cream, and cheese, and serve! This will make 2-4 bowls depending on your appetite, so just about perfect for a family of four.

Client Case Study – Forty Pound Weight Loss, And No More Neck Pain!

I love it when a client’s simple, positive, changes lead to huge results!

Meet Bill. In the past year he has:

  • Eliminated his neck pain
  • Cleaned up his diet
  • Increased his strength
  • Lost 40 pounds!

 

In August 2016, Bill first came to see me for massage. He suffered from chronic neck pain, tightness, and limited range of motion. Sometimes the pain and tingling sensation would shoot down his arm, and into his head. His job requires him to be on the computer for most of his work day.

For exercise, he was running, and walking his dog, but not doing any strength work. I spent most of his first massage session working on his neck using myofascial release, cranio sacral, gentle manipulation, and passive stretching. I also showed him gentle release exercises he could do at home (nose circles, and puppet arms). I explained that if he did these exercises at home the results would be longer lasting. Guess what? He did his homework!

He felt less pain, and greater mobility immediately after his first massage, and we scheduled his next one for two weeks out. After his second massage we added a few new exercises. He was continuing to feel better, but still had some pain and tightness. We met for 6 sessions over a twelve week period and by the end of October he was feeling so much better we transitioned from massage to strength training sessions. We began a R.O.S.S. training plan, including release work, shoulder stabilization, upper and lower body strength exercises, and neck and shoulder flexibility work. We now had a catalogue of about 20 exercises, plus we went through the Five at the start of each month.

In March of 2017 he decided to clean up his diet. He rarely eats sweets or fried foods anymore, and he and his wife often prepare healthy meals at home together. He has not only lost weight, he has improved his body composition, gained strength, and eliminated his neck pain! Now (January 2018) we meet once a week for thirty minutes, go through that month’s exercises – this month we are working on hamstring flexibility – then he repeats his strength exercises twice that week on his own, in addition to running and walking his dog. Occasionally (maybe four times a year) his neck will flare up and he will opt for a massage in lieu of training.

I nicknamed him “one more” Bill because each week he does one more of each exercise than he did the week prior. So what is the key to Bill’s success? He meets with me consistently, does his homework, and sticks to a healthy diet (with the occasional treat). He is super motivated because he sees the results of his hard work!

 

What are your 2018 goals? How can I help you get there?

Anne McCranie is a Portland, Oregon based Personal Trainer and Licensed Massage Therapist. She loves helping her clients reduce pain, increase mobility, and look and feel their best! Call her today to set up your complimentary consultation. (503) 705-4762.