Power bowls came into my life a few years ago when I was struggling with my health. After suffering from chronic migraines for most of my adult life, I was curious to learn if there was a link between what I was eating with how I was feeling.
Soon I discovered the more I cooked my own meals, the better I felt and the more energy I had throughout the day. I was no longer getting debilitating migraines on a regular basis. Better yet, I felt like I had more time to live my life and do the things I’d always wanted to. However, after years of relying on the convenience of take-out and eating out, I didn’t know how to turn this new self-discovery into a sustainable lifestyle without spending hours in the kitchen.
Plant-powered bowls became my solution for sticking to my newfound lifestyle. I would occasionally enjoy a meal out but most of my meals were now homemade. I wasn’t spending hours in the kitchen either. I also learned that if I prepped a few of the ingredients in advance (i.e roasted a few sweet potatoes, cooked a pot of quinoa, diced a few vegetables, washed my greens) and stored them in air-tight glass containers in my fridge, I could easily turn my fridge into a mini buffet throughout the week, picking creative ingredient combinations for every meal. I went from eating mostly bread, pasta, and other refined foods to eating the rainbow. Today, I’m thriving because of the changes I made to my lifestyle.
My new cookbook Plant Power Bowls includes 70 vegan recipes that are arranged seasonally so you can eat the freshest ingredients throughout the year. There’s also a dessert section filled with plant-based ice cream and more! While this book is technically a vegan cookbook, it’s for anyone who wants to include more plant-based meals in their daily lives.
TRY THESE THREE RECIPES FROM THE BOOK!
Vietnamese Bahn Mi Bowl. (c)2019 Sapana Chandra. All rights reserved. Excerpted from Plant Power Bowls by permission of Sasquatch Books.
Vietnamese Banh Mi Bowl
with Sriracha-Lime Dressing
Banh mi is a Vietnamese term for bread or baguette that references a sandwich typically containing meat (most commonly pork), pickled cucumbers and carrots, sriracha, jalapeños, cilantro, mint, and mayonnaise. This bowl features the flavors of the original without the bread or meat. Crisp spring cabbage and bok choy are topped with pickled carrots, bright herbs, and a spicy dressing, making for a delicious spin on a classic.
Makes 2 bowls
INGREDIENTS
Pickled Carrot & Cucumber
½ cup apple cider vinegar
2 tablespoons pure maple syrup
½ cup julienned carrot
½ cup thinly sliced cucumber
¼ teaspoon sea salt
For Serving
2 cups chopped green or red cabbage
1 cup chopped bok choy
1 cup julienned cucumber
½ cup fresh cilantro leaves
¼ cup chopped fresh mint
¼ cup chopped fresh basil
¼ cup thinly sliced green onion (green parts only)
¼ cup toasted peanuts or almonds, roughly chopped (optional)
1 jalapeño pepper, seeded and sliced
½ cup Sriracha-Lime Dressing (recipe follows)
½ medium lemon, halved
- Prepare the pickled carrot and cucumber. In a small pot, bring the vinegar and maple syrup to a bare simmer. Turn off the heat and add the carrot, thinly sliced cucumber, and salt. Stir occasionally while preparing the remaining ingredients.
- Assemble each bowl with half of the cabbage, bok choy, julienned cucumber, cilantro, mint, basil, green onion, peanuts, and jalapeño. Top with the pickled carrot and cucumber and drizzle with the dressing. Garnish with a lemon wedge.
Sriracha-Lime Dressing
Makes about 1⁄2 cup
3 tablespoons freshly squeezed lime juice
2 tablespoons tamari
2 tablespoons water
1 tablespoon sriracha
1 tablespoon pure maple syrup
1 teaspoon minced peeled fresh ginger
1 clove garlic, minced
Pinch of sea salt
Pinch of freshly ground black pepper
In a small bowl, whisk together the lime juice, tamari, water, sriracha, maple syrup, ginger, garlic, salt, and pepper. Taste and adjust the seasoning, if desired.
Pea Mushroom Cabbage Slaw. *(c)2019 Sapana Chandra. All rights reserved. Excerpted from Plant Power Bowls by permission of Sasquatch Books.
Pea, Mushroom & Cabbage Slaw Bowl
with Creamy Herb Dressing
Green peas are a tasty spring staple, offering flavor, delicate sweetness, protein, and amino acids. While I always keep a bag of frozen peas on hand, as they do well in a pinch, I opt for fresh peas from the farmers’ market when available. They combine well with most vegetables, but especially mushrooms, as in this bowl. The cabbage slaw serves as a crunchy counterpart to both of these tender ingredients.
Makes 2 bowls
INGREDIENTS
Mushrooms & Peas
1 tablespoon avocado oil
1/4 cup diced red onion
1 clove garlic, minced
2 cups sliced mushrooms, such as cremini, portobello, or shiitake
1 cup fresh or frozen green peas
1 teaspoon ground cumin
1 teaspoon ground sweet paprika
Dash of cayenne pepper
Cabbage Slaw
2 cups sliced red or green cabbage (or a combination of both)
1 cup julienned carrot
1 clove garlic, minced
1 tablespoon extra-virgin olive oil
1 tablespoon freshly squeezed lime juice
1⁄4 teaspoon sea salt
For Serving
1⁄2 cup sliced radish
1 medium avocado, diced
1 tablespoon toasted sesame seeds
1⁄2 medium lemon, halved
1⁄2 cup Creamy Herb Dressing (recipe follows)
- Prepare the mushrooms and peas. In a medium skillet over low heat, warm the avocado oil. Add the onion and garlic and stir. Cook for a few minutes, until the garlic starts to become fragrant and the onion starts
- to become translucent. Increase the heat to medium and add the mushrooms, peas, cumin, paprika, and cayenne. Cook for about 10 minutes, or until the mushrooms are tender and the peas appear bright green. Turn off the heat.
- Prepare the slaw. In a medium bowl, combine the cabbage, carrot, garlic, olive oil, lime juice, and salt. Mix well.
- Assemble each bowl with half of the cabbage slaw, sautéed mushrooms and peas, radish, and avocado. Sprinkle with the sesame seeds, garnish with a lemon wedge, and serve with the dressing.
Creamy Herb Dressing
Makes about 1/2 cup
1⁄4 cup raw cashews, soaked in water for 30 minutes 1⁄4 cup water
1⁄4 cup fresh cilantro leaves
1⁄4 cup fresh parsley leaves
1 tablespoon fresh mint leaves
1 tablespoon extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
1⁄2 jalapeño pepper, seeded and sliced (optional)
1 clove garlic
Pinch of sea salt
Rinse and drain the cashews. In a blender, combine the cashews, water, cilantro, parsley, mint, olive oil, lemon juice, jalapeño, garlic, and salt. Blend on high for 1 to 2 minutes, until smooth and creamy, scraping down the sides as needed. Taste and adjust the seasoning, if desired.
Coconut Chia Pudding. *(c)2019 Sapana Chandra. All rights reserved. Excerpted from Plant Power Bowls by permission of Sasquatch Books.
Coconut Chia Pudding Bowl
with Caramelized Bananas
Chia pudding is a simple, easy-to-make recipe that can be prepared for breakfast, a snack, or dessert. Layering it with sweet caramelized bananas creates an explosion of flavor with every bite. The Brazil nuts add a bit of crunch, healthy fats, and a boost of energy.
Makes 2 bowls
INGREDIENTS
Coconut Chia Pudding
2 cups full-fat coconut milk 1⁄4 cup chia seeds
1 teaspoon vanilla extract
1 teaspoon pure maple syrup Pinch of sea salt
Caramelized Bananas
2 tablespoons coconut oil
2 bananas, sliced
¼ teaspoon ground cinnamon
Pinch of sea salt
For Serving
2 tablespoons roughly chopped Brazil nuts
2 tablespoons hemp seeds
2 tablespoons almond or peanut butter
- Prepare the chia pudding. In a large mason jar, combine the coconut milk, chia seeds, vanilla, maple syrup, and salt. Tightly close the jar and shake for about 30 seconds, or until the ingredients are combined. Let it sit for 3 minutes and give it one more shake. Set the pudding aside to thicken for 30 minutes.
- Once the pudding has thickened, prepare the caramelized bananas. In a large skillet over medium heat, warm the oil. Place the slices of banana in the pan in a single layer. Sprinkle with cinnamon and salt.
- Assemble each bowl with half of the chia pudding, caramelized bananas, Brazil nuts, hemp seeds, and nut butter.
More Info:
Sapana Chandra is a plant-based professional cook, food blogger, health coach, and author of Plant Power Bowls: 70 Seasonal Vegan Recipes to Boost Energy and Promote Wellness. She launched Real + Vibrant in 2016 after healing herself from chronic illness. Sapana believes that small everyday habits can lead to big changes. Follow her on Instagram for a dose of daily inspiration or check out her blog where she teaches how to cook simple, delicious, plant-powered meals.