This one is something you’ll want to have on hand! This delicious bowl is packed full of gut supportive nutrients, antioxidants, protein & fibre to fill you up and is a simple lunch you can prepare in advance to have throughout the week, or a midweek dinner.
Here is the recipe to serve 4 people.
Ingredients
- 1 can of organic four bean mix or black beans (Drained, and soaked in water for at least 1 hour or overnight – this improves digestibility if you know what we mean …)
- 1 tsp oil of choice (Coconut oil is most heat stable)
- 1 onion, diced.
- 1 can diced tomato
- 1 capsicum, cut into chunks.
- 2 tsp Mingle Spicy Mexican seasoning.
- 1 cup black rice, cooked according to packet instructions in rice cooker or stovetop.
- Kale, Avocado, lime, hemp seeds or sesame seeds and coriander to top (optional but highly recommended!)
Method
1. Heat coconut oil over medium-high heat and add onion. Sauté until translucent.
2. Add in capsicum, sprinkle with seasoning and heat until aromatic.
3. Add in diced tomatoes and lower heat to simmer for 15 minutes.
4. Add cooked rice to a bowl and add kale if using, top with Mexican bean mix, avocado, fresh lime, coriander and sprinkle with seeds for healthy fats and crunch !
5. Enjoy.
Now here is why this bowl is so good for you !
1. Plant based protein. Especially for plant-based eaters, this is a great option filled with fibre and protein from legumes for sustained energy production aswell as supporting the immune system and mood. Protein breaks down into amino acids which are essential building blocks for so many functions and enzymatic reactions including immune cell function and neurotransmitter synthesis (chemical messengers in our nervous system controlling things such as our mood – more to come on this next week).
2. Resistant starch & prebiotics. Especially if you make this in advance for later through the week! Cooking and cooling rice creates a fibre called resistant starch which is a form of prebiotic fibre that fuels our gut microbiome and healthy balance which influences so many things including inflammation as a major one (Dobranowski & Stinzi, 2021). Onion is also a great prebiotic fibre to fuel microbes.
3. Cooked tomato. Cooked tomato is rich in an antioxidant called LYCOPENE. This nutrient is a valuable antioxidant, especially when it comes to fertility and sperm quality aswell as prostate health. Antioxidants protect from effects of free radicals and oxidative stress which can cause damage throughout the body. (Mirahmadi et al., 2020).
If you want to learn more about all of the benefits you can get from food, focused to your health concerns, book with Holly or Monica here.
Kaptured Nutrition.
References
Dobranowski, P. A., & Stintzi, A. (2021). Resistant starch, microbiome, and precision modulation. Gut microbes, 13(1), 1926842. https://doi.org/10.1080/19490976.2021.1926842
Mirahmadi, M., Azimi-Hashemi, S., Saburi, E., Kamali, H., Pishbin, M., & Hadizadeh, F. (2020). Potential inhibitory effect of lycopene on prostate cancer. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 129, 110459. https://doi.org/10.1016/j.biopha.2020.110459
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