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Sunrise Bowl – Rocket, Roasted Vegetables and Guacamole

08.23.2019 by antonia Leave a Comment

The origins of the Sunrise Bowl can be described in a few words: As often, I had time pressure, between paperwork, household, two meowing cats who wanted to be entertained, hair that still had to be dryed and straightened, since I couldn’t show up at work looking like a mop, I quickly had to prepare a portable lunch for work.

When I took a look into the fridge, I found an unopened box of organic rocket that needed to be used up quickly, a round yellow zucchini, which I had bought out of pure curiosity and hadn’t had any idea what to do with it so far, a few carrots and two mini tomatoes, originally intended for my breakfast scrambled eggs. I decided that these veggies would be the perfect base for my lunch bowl project. I love to create new recipes by combining leftovers, as by the time I realized that these recipes turn out to be the best ones.

If you look at the pictures, you’ll probably ask yourself first, “Quinoa? That’s not paleo, is it?”

Ingredients Avocado, Oranges Carrots, Sunflower Seeds. Zucchini, Rocket

Yes and no. Quinoa is a critical issue among Paleos. On the one hand, it is one of the so-called pseudo-grains that don’t contain gluten. This, of course makes them paleo-compatible. But concerning nutrient-density, however, quinoa is unfortunately a double-edged sword. It is rich in proteins, B vitamins and iron, for example, but it also contains a number of anti-nutrients (including phytic acid, lectins and saponins) that prevent or at least limit nutrient uptake by the intestinal mucosa. Therefore, people with autoimmune diseases, inflammatory bowel disease, or even children whose intestinal mucosa is not yet resistant enough, are advised to completely eliminate quinoa from their diet.

But for anyone who eats paleo or simply gluten-free or vegetarian, there is nothing wrong with eating a modest portion of quinoa from time to time (and I do not mean every other day, maybe not even every week). Look what’s good for you and follow what your body tells you. Since I’m exercising a lot, I decided to add a carbohydrate supplement, such as quinoa, to my vegetable and fish or meat dishes from time to time, especially after gym. I just feel that my body needs it. And we do not want to constantly torment or deprive ourselves. Paleo is not a diet, but a conscious lifestyle choice, and sometimes life requires us to adapt to ever-changing circumstances.

At Paleo360 (German), you’ll find an interesting article on the pro’s and con’s of including quinoa into the paleo lifestyle. I found a similar English source here. The author of the English article suggests not eating quinoa, even if you do not struggle with digestive issues, and promotes including starchs, such as bananas and sweet potatos into your diet instead. This is a good idea, but some people have difficulties in digesting certain types of starchy vegetables, such as sweet potatoes, for instance. In such case, a little quinoa could even be easier digestible instead.

Long story short – feel what your body needs, and try to keep the balance.

Now to the Sunrise Bowl recipe. Why Sunrise Bowl? When I arranged the vegetables in the bowl, it reminded me of a rising sun. I hope you enjoy it, and feel as sunny as I did, when I ate it (while watching the sunSET through the window of my office).

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Sunrise Bowl – Rocket, Roasted Vegetables and Guacamole

  • Author: antonia
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Ingredients

1 yellow zucchini
1 big handful of rocket
2 carrots
1 piece of ginger (thumb size)
1 orange
1–2 shallots
1 lime (juice and shell abrasion)
1 avocado
1-2 tablespoons sunflower seeds
100 g quinoa
1 lemon, juice and peel
salt and pepper


Instructions

  1. Wash the rocket, wash the zucchini and cut into slices about 0.2 inches thick.
  2. Peel carrots and finely dice. Peel and grate ginger.
  3. Sauté the zucchini in a small amount of ghee on both sides until soft and lightly browned. This takes about five minutes depending on the stove.
  4. In another pan (a small one), sauté the carrot cubes in a little ghee along with the ginger. Squeeze out the orange juice and, after 2 minutes, season with salt and pepper and pour the orange juice over it and simmer. Put the carrots aside.
  5. Cut the tomato into thin slices. Wash the quinoa and simmer in a pot of water and a pinch of salt until soft (about 10 minutes).
  6. In the meantime, finely chop the shallot, peel the avocado, remove the seed and puree with the lime juice, the lime and some salt and pepper.
  7. Try the quinoa, if it is already finished. If so, drain, season with lemon juice and lemon zest.
  8. Brown 1-2 tablespoons of sunflower seeds in a frying pan without fat, arrange arugula, carrots, roasted zucchini and tomatoes with the guacamole on the quinoa and spread the sunflower seeds over them.

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Sunrise Bowl, Bowl mit Rucola, gelber Zucchini, Karottensalat, Guacamole und Quinoa

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tasteslikegreenspirit

💚Tastes Like Green Spirit💚
Plant Based & Gluten Free Food for Every Day 🥗🍉🥒🥬🙋🏻‍♀️
☀️Available in English and German!

_TLGS_
The best you can have for an in between snack 💚 The best you can have for an in between snack 💚🥬 Organic kale chips ☺️👍
☀️Remove the stalks from the kale and wash the leaves thoroughly 
☀️preheat oven to 150 C 
☀️Cover kale thoroughly with 2 Tbsp Olive Oil, 2 Tbsp Tamari & 1 tsp Maple Syrup 
☀️Bake until crispy (about 15-20 mins) 
ENJOY!😃💚
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Der beste Snack für Zwischendurch, den ihr euch vorstellen könnt! 
Bio Grünkohl Chips 🥬💚
☀️5 Grünkohlblätter von den Stilen befreien, gut abwaschen 
☀️Ofen auf 150 Grad Heißluft vorheizen 
☀️Grünkohl mit 2 El Olivenöl, 2 El Tamari und 1 Tl Ahornsirup gleichmäßig bestreichen 
☀️Backen, bis die Chips schön crispy sind (ca. 15-20 min.)
IHR WERDET ES LIEBEN 💚
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Sautéed Broccoli, Pak Choi and home made Yellow B Sautéed Broccoli, Pak Choi and home made Yellow Beet Chips with Rice Noodles
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💛Cut yellow beet into thin slices, cover with 1 tbsp olive oil and Tamari, dry in the oven at 150C for 20 mins. 
💛Cook Rice Noodles 
💛Cut 1/2 Broccoli and 1 Pak Choi into thin slices. Sautée in 2 Tbsp of oil.
💛Mix 2 tbsp Tamari, 1 tsp maple syrup, lemon juice and peanut butter.
💛Mix everything and enjoy! 
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A quick and spontaneous creative vegan lunch. Try A quick and spontaneous creative vegan lunch. Try it and you‘ll love it- it’s made with almost NO effort 😍
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☀️cooked rice or quinoa 
☀️grated carrots 
☀️grated ginger 
☀️pecans 
☀️white sesame 
☀️baharat and ducca to season

Instructions:
1. Fry rice with some oil. season with Baharat, Ducca and Turmeric.
2. Sautée Carrots. 
3. Top everything with sesame,  pecans and ginger.
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Ein schnelles, spontanes veganes Mittagessen. Probiert es aus und ihr werdet es lieben! 
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☀️gekochter Reis oder Quinoa
☀️geriebene Karotte 
☀️geriebener Ingwer
☀️Pekannüsse 
☀️weißer Sesam 
☀️Baharat und Ducca zum Würzen
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Anleitung:
1. Reis anbraten und mit Baharat und Ducca würzen.
2. Karotten anbraten, salzen.
3 Beides mit Sesam, Ingwer und Pekannüssen bestreuen. 
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Finally back. Would you like to try these brownies Finally back. Would you like to try these brownies? They are vegan, intensely chocolatey, moist and comforting 🤎 they only contain maple syrup and coconut sugar. 
The recipe will be up within the next week ☺️🤗
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