Nourishing Superfood Bowls: 75 Healthy and Delicious Gluten-Free Meals to Fuel Your Day

Nourishing Superfood Bowls: 75 Healthy and Delicious Gluten-Free Meals to Fuel Your Day

by Lindsay Cotter

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Product Details

ISBN-13: 9781624144868
Publisher: Page Street Publishing
Publication date: 03/13/2018
Pages: 192
Sales rank: 219,497
Product dimensions: 7.90(w) x 9.60(h) x 0.70(d)

About the Author

Lindsay Cotter is a Nutrition Specialist for sport nutrition and gluten-free eating. She is AASDN certified and the founder of the blog Cotter Crunch. Lindsay has been featured on many popular health websites and magazines including Dr. Axe, Shape magazine, Fitness magazine, Men’s Health and more. She lives in Austin, Texas, with her husband and chocolate lab.

Read an Excerpt

CHAPTER 1

ENERGIZING BREAKFAST BOWLS

Breakfast! It's the most important meal of the day, right? So often we forget just how important breakfast is: It literally means to break the fast. I'd like to add "and fuel up" to that. Breakfast doesn't have to be a hassle; it just needs to be filled with the right energizing nutrients! These energizing breakfasts are some of my favorite ways to utilize every nutrient you can. Whether it is a simple smoothie bowl, a quick oatmeal bowl or even a weekend brunch bowl, it's all good fuel for the day.

VEGAN • GLUTEN-FREE

RASPBERRY SUNRISE BOWLS

These bowls are the perfect way to start the day! Gluten-free oats cooked with natural sugars act as carbohydrates and glycogen for fueling your muscles. The berries and orange give you a boost of vitamin C to protect your immune system so you can tackle the day. Easy, healthy and convenient! Make these the night before and wake up to a pre-made breakfast!

PREP TIME: 5 MINUTES • COOKING TIME: 20 MINUTES • SERVES: 2

BOWLS

1 cup (80 g) gluten-free rolled oats or quick oats
FRUIT COMPOTE

¼ to 1/3 cup (60 to 75 ml) orange juice
TOPPINGS

Sliced orange Crushed nuts Gluten-free granola, optional
In a microwave-safe bowl, microwave the gluten-free rolled oats, milk, salt and chia seeds for 2 to 3 minutes. For stovetop cooking, place the oats, milk, salt and chia in a small saucepan, then cook on medium heat for 10 minutes, or until the milk is absorbed. Add the optional vegan butter to make it creamier, if desired. Set aside.

To make the fruit compote, combine the orange juice, coconut oil and maple syrup in a small saucepan over low heat. Add the nutmeg, ginger, cinnamon and berries. Bring the mixture to a soft boil for 1 to 2 minutes. Reduce the heat and simmer for 10 minutes, until the fruit starts to soften. Mash the berries with a spoon to form a fruit compote.

Divide the oats into two bowls. Spoon the fruit compote over each bowl. Top with sliced oranges, nuts, granola and coconut cream, if desired.

GLUTEN-FREE

CREAMY POLENTA BOWLS

These Italian style grits with sautéed veggies and egg will be another wholesome yet balanced breakfast to add to the menu. This is a nourishing meal that will definitely keep you full for hours! It also makes a great dinner if you want to switch things up.

PREP TIME: 10 MINUTES • COOKING TIME: 30 MINUTES • SERVES: 2 TO 3

3 ½ cups (828 ml) vegetable or chicken broth
TOPPINGS

1 green onion, green portion only Crumbled feta or Parmesan shavings Cooked nitrate-free bacon crumbles
In a saucepan, bring the broth to a quick boil over medium-high heat. Add the salt and carefully pour the uncooked polenta into the boiling broth. Whisk gently, then pour in the almond milk, whisking again.

Turn the heat to low and continue stirring the polenta until it begins to thicken. Cook on low, covered, for about 25 to 30 minutes. Check the polenta every 10 minutes and stir to avoid clumps. After 25 minutes, add the oil, cumin, curry and½ cup (80 g) of cherry tomatoes to the polenta. Cook on low for an additional 5 minutes.

Once the polenta is creamy and cooked, remove from the stove and place in a blender, or in a bowl with a hand mixer. Add the garlic, 1 tablespoon (15 ml) oil and a pinch of salt and pepper. Blend on medium until the tomatoes and seasonings are well combined.

Divide the polenta into two bowls and set aside while you cook the remaining ingredients.

Slice the bok choy in half lengthwise. Place the bok choy in a pan with the fresh spinach and remaining cherry tomatoes. Add 1 tablespoon (15 ml) of oil and sauté for 5 minutes, or until the vegetables are softened and cooked to your liking. Remove the vegetables from the pan, reserving the oil.

Add the two eggs to the same pan and fry on medium until the yolks are set, about 1 minute. Once the yolks are set, remove the pan from the heat. The outer egg's white portion should be slightly crispy.

Top each polenta bowl with half of the cooked vegetables and 1 egg. Garnish with the green onion, crumbled feta, crumbled bacon and a sprinkle of red pepper flakes.

Notes: Be sure to look for 100% stone ground cornmeal polenta.

The rice cooker is an easy way to cook polenta. You can simply place the ingredients listed to cook the polenta into your rice cooker and cook on the white rice setting until done. You may need to stir a few times while cooking.

Leftover polenta will solidify once you store it in the fridge. In order to make it creamy again, I like to warm a little broth or almond milk and stir it into the leftover polenta. It won't be as creamy as the first time you made it, but it's still delicious!

GLUTEN-FREE

TROPICAL OVERNIGHT MUESLI BOWLS

Something a little new and refreshing for breakfast, these zesty Tropical Overnight Muesli Bowls are gluten-free, nutrient rich and energizing. The trick is to make this recipe the night before so you can get all those healthy digestion perks from soaking your oats, not to mention the easy meal prep!

PREP TIME: 10 MINUTES • COOKING TIME: 0 MINUTES • SERVES: 1 TO 2

GLUTEN-FREE MUESLI

1 cup (80 g) gluten-free rolled oats
TROPICAL YOGURT BLEND

1 banana
TOPPINGS

1 to 2 tbsp (15 to 30 ml) coconut milk or almond milk
To make the gluten-free muesli, combine the oats, protein powder, chia seeds, almonds and granola in a medium-size bowl. Set aside.

To make the tropical yogurt blend, combine the banana, lime juice, yogurt, coconut oil, spice, honey and mint in a blender. Blend until creamy and adjust sweetness if desired.

Pour the yogurt blend over the homemade muesli mix and let soak overnight or for at least a couple of hours.

After soaking the muesli in yogurt, serve in bowls or 1 large bowl. Top with the coconut milk, granola, lime wedges, lime zest, mint leaves, sesame seeds and coconut flakes, if desired.

Notes: You can substitute the protein powder with a bit of coconut flour mixed with vanilla extract, or omit from the recipe.

For a nutritional boost and more protein, feel free to substitute the yogurt with Greek yogurt.

VEGAN OPTION

PUMPKIN CHAI LATTE BOWLS

These Pumpkin Chai Latte Bowls are energy-packed to set your day off right. A fall-inspired recipe that is not only healthy and nourishing, but full of antioxidant-rich spices and immunity-boosting nutrients. This bowl is often my Monday breakfast! It's comforting yet energizing, and puts me in the best mood with all of the warming spices.

PREP TIME: 2 TO 24 HOURS • COOKING TIME: LESS THAN 3 MINUTES • SERVES: 2 TO 3

CHAI MIX

1 tsp cinnamon
BOWLS

10 oz (285 ml) almond milk or coconut drinking milk
TOPPINGS

2 tbsp (30 g) yogurt (see notes)
To make the chai mix, combine the cinnamon, cardamom, cloves, ginger, pepper and salt in a small bowl, mixing well. Set aside.

On the stovetop in a small saucepan, add the almond milk with the chai spices, maple syrup and pumpkin. Heat to medium-high and whisk until the spices are mixed in well and the syrup is dissolved. Remove from the heat.

In a large bowl, arrange the oats, ancient grains and chia seed. Pour 6 to 8 ounces (170 to 230 ml) of the pumpkin chai latte mix on top. Reserve the remaining pumpkin chai latte.

Place the bowl in the fridge for at least 2 hours or up to 24 hours overnight.

Once the oats have soaked, remove from the fridge. Scoop ½ to ? cup (105 to 160 g) into serving bowls. Reheat if desired. Add the almonds and dark chocolate chips to each bowl if desired.

For the toppings, mix the yogurt with the pumpkin puree if desired and place on top of each bowl. Sprinkle with pumpkin spice, then add additional toppings.

The extra pumpkin chai latte is to enjoy heated, on its own. The additional latte can also be poured on the oats if they are too thick after soaking for a few hours.

Notes: For a quicker version or if you don't want to wait 2 hours, place the bowls in the microwave and heat for 1 to 2 minutes after pouring your latte mix on top. Then add the toppings.

For sweeter oats, drizzle each bowl with an extra tablespoon (15 ml) of maple syrup.

You can use vegan yogurt or omit the yogurt topping altogether for a dairy-free version.

Kasha (toasted buckwheat) and oats make a delicious combo for this recipe, but feel free to use other gluten-free grains such as quinoa, brown rice or millet. Another option is to use leftover cooked grains to save on time and prep.

VEGAN • PALEO

HEALING GREEN SMOOTHIE BOWLS

What makes these smoothie bowls so healing? Well, lots actually! Kiwi, avocado, cinnamon and ginger are all healing for the stomach and soothing for digestion. A handful of spinach adds more vitamin C content as well as boosting immunity.

PREP TIME: 10 MINUTES • COOKING TIME: 0 MINUTES • SERVES: 2

2 frozen bananas
In a blender, combine the banana, avocado, kiwi, ginger, spinach, cinnamon, tahini, coconut milk and maple syrup. Blend until thick. You might have to stop a few times and scrape down the sides.

Once blended, add the green powder and blend again until mixed. Pour into two bowls. Top the bowls with the flaxseed, kiwi and strawberry slices. You can add extra maple syrup on top, if desired.

Notes: The avocado makes this bowl thick, like a combo of a pudding and a smoothie.

Be sure to use coconut drinking milk, rather than canned coconut milk. The less you add, the thicker the bowl will be.

VEGAN • PALEO

MANGO TANGO GLOW BOWLS

I love the turmeric glow you get from these smoothie bowls. The turmeric tea golden milk, combined with the fruit, provides mega anti-inflammatory boosting nutrients and is packed with a whole lot of nourishment! For a bonus, the pineapple juice is rich in the enzyme bromelain, which can help the body digest food and absorb nutrients more efficiently. Now that's how to mango tango with real food!

PREP TIME: 10 MINUTES • COOKING TIME: 10 MINUTES • SERVES: 1 TO 2

GOLDEN MILK

2 cups (480 ml) coconut milk, canned or drinking milk
BOWL

1 frozen banana
TOPPINGS

Grated ginger Chia seeds

In a small saucepan or stockpot, brew the golden milk by combining the coconut milk, turmeric, black pepper, ginger and agave. Bring the milk to a soft boil, then reduce the heat to low and simmer for 5 minutes. Whisk until blended, then remove and let cool in the fridge.

In a blender, combine the golden milk, banana, pineapple, mango, vanilla and agave if desired. Blend until smooth.

Serve as one large bowl or two small bowls.

Top with the fresh grated ginger and chia seeds for crunch.

Note: These smoothie bowls are perfect for soothing those muscles post workout.

GLUTEN-FREE • DAIRY-FREE OPTION

MEXICAN SAVORY OATMEAL BOWL

Don't knock it till you try it! Savory oats are a thing?a great thing! And this balanced breakfast bowl will prove it. Mexican spices, peppers, whole-grain gluten-free oats, salsa and an egg on top is the perfect balanced breakfast. This savory breakfast bowl is a great way to switch up your breakfast routine and start your day without a sugar rush.

PREP TIME: 10 MINUTES • COOKING TIME: 20 MINUTES • SERVES: 1

1 cup (240 ml) water Pinch or more of sea salt or kosher salt
In a small or medium pan, bring the water and salt to a boil. Add the oats, reduce the heat to medium-low and simmer for 15 to 20 minutes, or until thick, stirring occasionally. Remove the oats from the stove and mix in the cumin, salt and pepper.

Place the oats in a bowl with the salsa layered on top and set aside.

Heat a skillet with the oil over medium-high heat and fry the egg until the white is set, about 1 to 2 minutes. Place the fried egg on top of the oats and salsa.

Top with the cilantro, pepper and cheese, if desired. For added creaminess, drizzle the melted butter on top.

Note: You can also cook the oats in the microwave. In a large bowl, combine the ½ cup (40 g) of oats with 1½ cups (355 ml) of water. Cover and microwave on high for 3 to 4 minutes. Let stand for 2 minutes. Be sure to use a deep microwave-safe bowl so the water doesn't overflow.

(Continues…)



Excerpted from "Nourishing Superfood Bowls"
by .
Copyright © 2018 Lindsay Cotter.
Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction 9

Tips and Tricks for the Bowls 11

Energizing Breakfast Bowls

Raspberry Sunrise Bowls 16

Creamy Polenta Bowls 19

Tropical Overnight Muesli Bowls 20

Pumpkin Chai Latte Bowls 23

Healing Green Smoothie Bowls 24

Mango Tango Glow Bowls 27

Mexcan Savory Oatmeal Bowl 28

Midnight Mocha Oatmeal Bowls 31

Mint Almond Matcha Smoothie Bowl 32

Anti-Inflammatory Superfood Smoothie Bowls 35

Purple Power Smoothie Bowls 36

Strawberry PB Swirl Smoothie Bowls 39

Country Vegetable Scramble Bowls 40

Blueberry Coconut Rice Porridge Bowls 43

Curried Lentil Bowls 44

Weekend Brunch Bowls 47

$$$

Honey-Miso Summer Salad Bowls 50

Seafood Antipasto Salad Bowls 53

Saucy Forbidden Rice Bowls 54

Power Bistro Salad Bowls 57

Kickin' Orange Chicken and Broccoli Rice Bowls 58

Garlicky Pea Pesto Veggie Noodle Bowls 61

Green Goddess Power Salad Bowls 62

5-Minute Cheesy Zucchetti Bowl 65

Spring Pea Noodle Bowls 66

Dill Pesto Cucumber Noodle Bowls 69

Greek Cauliflower Rice Pilaf Bowls 70

Quick Zesty Apple Kimchi Salad Bowls 73

Shrimp Laska Curry Bowls 74

Lentil Broccoli Tabbouleh Bowls 77

Spicy Pickled Veggie Quinoa Bowls 78

Creamy Avocado Tuna Zoodle Bowls 81

$$$

Kale Pesto Sweet Potato Spaghetti Bowls 85

Mediterranean Layered Lentil Salad Bowls 86

Carrot Spaghetti alla Puttanesca Bowls 89

Moroccan Roasted Veggie Power Bowls 90

Avocado Pesto Mexican Pasta Bowls 93

Summary Detox Quinoa Salad Bowls 94

Tempeh Taco Sweet Potato Spaghetti Bowls 97

Korean BBQ Chickpea Bento Bowls 98

Loaded Sweet Potato Nacho Salad Bowls 101

Curried Satay Veggie Bowls 102

Chili Garlic Cauliflower Risotto Bowls 105

Thai Mango Edamame Noodle Salad Bowls 106

Sweet Potato Picadillo Bowls 109

Winter's Delight Buddha Bowls 110

Creamy Red Pepper Carrot Pappardelle Pasta Bowls 113

Spicy Beet Potato Salad Bowls 114

$$$

Baja Fish Taco Bowl 118

Tex Mex Burrito Bowl 121

Sweet and Sour Ham Pasta Bowl 122

Sticky Mongolian Beef Broccoli Rice Bowls 125

Spanish Slow Cooker Shrimp Quinoa Bowls 126

Majo Salmon Bowls 129

Deconstructed Stuffed Bell Pepper Bowl 130

Macro Picnic Salad Bowl 133

Coconut Curried Parsnip Risotto Bowls 134

Andalucían Cauliflower Rice Salad Bowl 137

Dukkah Roasted Veggie Pilaf Bowl 138

Farmers Market Summer Stew Bowl 141

Firecracker Turkey Rice Bowl 142

Southern Caesar Salad Power Bowl 145

Cajun Fried Rice Grain Bowls 146

Chopped Superfood Power Salad Bowl 149

Hippie Grain Bowls 150

$$$

Triple Berry Shortcake Bowls 154

Whipped Ricotta and Honey-Glazed Pears Bowls 157

Creamy Chocolate Streusel Bowls 158

Vanilla Cheesecake Bowls with Fruit 161

Sticky Date Cake Yogurt Bowls 162

Spiced Baked Fruit Bliss Bowls 165

Rum Raisin Yogurt Oatmeal Crisp Bowls 166

Blueberries 'n Cream Bowls 169

Mexican Chocolate Almond Nice Cream Bowl 170

Peanut Butter Cookie Dough Parfait Bowls 173

Greek Goddess Cocoa Bowl 174

Acknowledgments 177

About the Author 179

Index 180

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