Jumpstart your healthy eating routine with this Quinoa Bowl with Kabocha & Tahini!
The other day, Alex and I both became aware that our bodies were feeling a little bit sluggish and our pants were fitting a juusssssst a little bit snugger. Recognizing that we had enjoyed ourselves quite a bit the last few months, with brunches, birthday parties, happy hours, homemade cookies & crackers, etc. we made a conscious decision to clean up our act the next few weeks.
I don’t know about you, but when we decide to get serious about eating healthy – we have to make a plan that will actually work for us and not try to limit ourselves so insanely that we can’t sustain it for more than a few days. We’re not paleo people or low carb people – we simply commit to being more conscious of our eating and supporting each other so we make healthy choices together.
Here’s our go-to philosophy for clean eating regimens:
- conscious of portions – no mindless eating!
- eat when we’re hungry, not out of boredom
- no alcohol during the weekdays
- no baked goods during the weekdays
- don’t have unhealthy snacks & chips in the house
- pack healthy lunches & eat dinners at home during the weekdays
- prep healthy grains, protein and veggies in advance so meals are easy to put together
A few samples of what this looks like in practice:
- Breakfast: Overnight Oats with raw nuts, seeds & berries (no PB)
- Salad with filling protein & delicious veggies
- Warm Quinoa Bowls
- with roasted chicken, chard, tomatoes, and sriracha
- with chickpeas, roasted kabocha squash, chard, tomatoes, and tahini
- with chicken sausage, saurkraut, and roasted beets
- Healthy Wraps (multigrain or flax wraps with lower calories than bread)
- with roasted chicken, avocado, hummus, cucumbers and sriracha
- with roasted veggies, avocado, sprouts and balsamic dressing
- Small yogurt or kombucha
- Cucumber & carrot sticks with 1 tbsp of hummus
- Hard boiled egg
- Roasted chicken & veggies with green salad
- Cumin crusted salmon with zoodles and mint yogurt
- Tofu & Veggie Stirfry with quinoa (or small portion of brown rice)
- Strawberries or mango for a sweet palate cleanser is my go-to when I really need a treat
Out of love for our bodies and compassion for ourselves, we try not to do strict diets where we completely cut out certain food groups or count calories – instead we come up with healthy recipes together that excite us but limit less healthy grains, sugars, and fats. It’s also fun to grocery shop with this in mind – we go crazy in the produce aisle and buy lots of veggies that will hold us through the week.
Over the next few days I will post guides & tips for a few of the meal recommendations above. To get you started though….
Warm Quinoa Bowl with Kabocha & Tahini
Meal Prep – quinoa and kabocha
- 1.5 cups uncooked quinoa
- Spices: cumin, paprika, salt & pep
- 1/2 can chickpeas
- 3 cups water
- 1 kabocha squash, halved, seeds removed
- Coconut or olive oil for brushing
Lunch Bowl Add Ins
- 2 chard leaves, chopped into bite sized pieces (or kale or other green veggie)
- 1 tomato, sliced
- 1 lemon wedge
- 1 tsp tahini
- Preheat the oven to 400.
- Brush the inside of your kabocha squash with coconut or olive oil. Season with paprika, cumin, salt & pep. Optional: brush it with a little red curry paste. Place the halves face down on a baking sheet and put in the oven for 35-40 minutes or until it is golden and has some crusty bits on the edges. A fork inserted into the flesh should go in easily. Once done, set aside on the baking sheet and let it cool – it is verrrrrrry hard to handle when it’s hot!
- Put 1.5 cups uncooked quinoa in your rice cooker (or pot over medium-low heat on the stove) and cover with 3 cups water. Season with a few shakes of cumin and paprika and with salt & pep. Let it cook for 10 minutes, then add in canned chickpeas and give it a stir. Continue cooking until fluffy and the white ring on the quinoa becomes visible.
- At this point, you can store the quinoa and the kabocha in the refrigerator and use them throughout the week for lunches or meals at your convenience.
- When prepping your bowl, place about 3/4 cup cooked quinoa/chickpea combo in the bottom of your microwave safe tupperware bowl. Top with raw chard and tomato slices.
- Cut a wedge of kabocha squash and remove the skin with a knife or your fingers – careful not to lose a lot of the tasty orange squash along with the skin! Chop the squash into large cubes and place ontop of the bowl.
- Combine lemon juice and tahini and drizzle on your bowl, finish with a squeeze of sriracha or hot sauce.
- When you’re ready to eat it – microwave with a top on for 1-2 minutes. Leaving the top on will help the quinoa heat up without becoming dry, the steam from the tomato juices will help wilt & soften the chard and the tahini will flavor everything deliciously 🙂
Enjoy and feel good.
Make this bowl everyday for the week using the quinoa and squash you prepared. OR add quinoa to any green salad to make it more filling. Kabocha can be eaten as a side OR throw it into a stir fry or curry. I love kabocha so much I’ll eat it on its own as a snack – the consistency is buttery and delicious!