SUPERFOOD // AVOCADO: 

This Harvest Bowl is a salad that is anything but boring! It’s dish is so tasty, yet filled with vitamins, minerals, antioxidants, fibre, healthy fats, and protein!

Avocados are packed with lutein, an antioxidant known for its anti-inflammatory properties and brain-boosting benefits. Studies suggest that lutein may enhance attention, working memory, and problem-solving skills in individuals with good health.

Recipe & Photography courtesy of Chef Gord Mackie 

Harvest Bowl

Harvest Bowl Serves: 4

Ingredients

  • 4 cups Roasted Vegetables *see recipe below
  • 4 cups Basmati rice *see recipe below
  • 4 cups Shredded kale
  • 4 tablespoons Honey Dijon dressing *see recipe below
  • ¼ cup Nut and seed salad topper 
  • 1 whole avocado quartered  
  • 4 Campari tomato quarters 
  • 1 cup Cilantro lime raita *see recipe below
  • 2 tablespoon zatar spice 

Instructions

  1. 1 OVERALL METHOD *for 1 serving
  2. 2 Place a cup of cooked rice in the serving bowl. 
  3. 3 Toss 1 tablespoon of the honey Dijon dressing over cooked roasted vegetable. Spoon a cup of the roasted harvest vegetable into the serving bowl.
  4. 4 Shred the kale and dress the kale with the honey Dijon dressing. 
  5. 5 Add Kale in the bowl with the harvest vegetable and basmati rice. 
  6. 6 Add ¼ cup of the cilantro lime dressing in the middle. 
  7. 7 Add ¼ of avocado in between the rice and the roasted vegetable
  8. 8 Add the Campari tomato quarters in between the roasted vegetable and shredded kale salad 
  9. 9 Sprinkle the seed and nut salad topper over the kale 
  10. 10 Add zatar seasoning over the basmati rice and serve 

Notes

Roasted Vegetables Ingredients 
  • 1 medium sweet potato cut into ½ “ dice 
  • I cup of cauliflower florets
  • 1 Tin of chickpeas, drain and rinse 
  • 1 tablespoon of extra virgin olive oil 
  • ½ teaspoon of salt 
Roasted Vegetables Method 
  1. Take the sweet potato dice, chick peas and cauliflower florets and place in a medium size bowl and toss the in extra virgin olive oil and salt 
  2. Preheat oven to 400 
  3. Spread vegetable on a baking tray and bake for 8 to 10 minutes 
  4. Until vegetable or golden brown 
Basmati Rice Ingredients
  • 2 cups of uncooked basmati rice 
  • 3 cups of water 
  • 1 ½ tsp salt 
  • 1 cinnamon stick 
Basmati Rice Method 
  1. Rinse rice, water, salt and cinnamon stick in a medium size saucepan over medium heat 
  2. Bring to simmer then place a tight fitting lid and turn down heat 
  3. Cook for 12 minutes 
  4. Remove from heat a leave for 5- 10 minutes with lid on then fluff with a fork for fluffy rice 
Cilantro Lime Raita Ingredients
  • 1 cup of whole milk plain Yogurt 
  • ¼ cup grated cucumber 
  • ½ teaspoon cumin 
  • 2 teaspoon lime juice 
  • 2 tablespoon chopped cilantro 
  • ¼ teaspoon salt 
  • ¼ teaspoon black pepper 
Cilantro Lime Raita Method
  1. In a medium size bowl grate the cucumber add yogurt, cumin, lime juice and chopped cilantro 
  2. Season with salt and pepper 
Honey Dijon Dressing Ingredients
  • Small shallot peeled and finely chopped 
  • 2 tablespoon red-wine vinegar 
  • 1 tablespoon dijion mustard 
  • 1 tablespoon honey 
  • ¼ cup of extra-virgin olive oil 
  • Salt and pepper to taste 
Honey Dijon Dressing Method
  1. Finely chop shallot in medium bowl 
  2. Add the red wine vinegar, Dijon mustard and honey 
  3. And slowly wisk in extra virgin olive oil until incorporated 
  4. Season with salt and pepper to taste 
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