Hello again everyone! I am so pumped to be back again, today, sharing a little bit about one of my favorite quick & easy throw-together lunches! As I’m sure you’ve all already read, Christal has been busy working away on her up & coming e-book with some insanely delicious & unique power bowls for you all. So, as a prelude to the release, I figured it would be a great idea to start by introducing you all to one of my takes on a clean eating power bowl!
You will notice each of the goodies used in this power bowl were all already sitting in my fridge, just waiting to be tossed in to a quick, delicious & nutritious meal.
In this post, my goal is to not only provide you with a new meal idea, but hopefully a few prep tips that you will be able to keep in your arsenal and turn into healthy habits.
Here’s what is in this wonderfully delicious power bowl:
Whole Wheat Couscous A great solution for those days when you need a quality carbohydrate, STAT!
Because couscous is so tiny, it cooks very very quickly (in less than 10 minutes) so if you ever find yourself in a pinch for time, couscous is a great option! Although whole wheat couscous looks very similar to quinoa, they’ve got their fair share of differences. While quinoa is a whole grain, higher in protein than couscous and completely unprocessed, wholewheat couscous is, in essence, a whole bunch of super tiny little pieces of pasta made of whole wheat flour.
Be mindful that like pasta, couscous is either made from white flour (refined, processed, low nutritional value) or whole wheat flour (less process, higher nutritional value, higher fibre). Be sure to read the box and choose the whole wheat variety! I buy my whole wheat couscous from the natural section in Superstore or the bulk bins at Planet Organic and cook it in a counter top rice cooker that I bought for $10 at Home Outfitters (how much easier does it get, I mean really?! 😉 )
BBQ’d Chicken Breast Mmmm.. clean, lean protein! I generally BBQ about 4 chicken breasts at a time & store in the fridge.
To season the chicken breast, I use a few shakes of each: reduced sodium soy sauce, sriracha or franks hot sauce, 1/2 tsp extra virgin olive oil, a squeeze of fresh lemon juice, onion powder and 1/2 a tsp of minced garlic or a shake of garlic powder.
Hard Boiled Egg These are one of my Sunday prep staples! I usually hard boil about 3 eggs at a time and store them in a little bowl in the fridge so that I always have some quick & easy protein to grab when I’m pressed for time. On those “oops I woke up late again” kinda days, you’ll often find me grabbing 2 eggs & a grapefruit for breakfast on the run, or slicing one up & adding it to a salad or power bowl like today!
Asparagus One of my favorite meal mantras is “clean, lean & green” which, to me, means use whole food, natural ingredients, choose lean protein sources & load up on green veggies! In this delicious little box today, asparagus is our choice green veggie.
For herbed asparagus, bring a frying pan to medium-high heat and sautee asparagus with olive oil. Once asparagus begins to soften, add in Montreal Steak Spice and cook for an extra 2 minutes until fragrant & asparagus develops scorch marks.
This is my fam’s fav asparagus trick, but of course, if you prefer doing something like oven roasted garlic asparagus or simply steamed asparagus, feel free to substitute!
Avocado Not much to say about this little nutritional super star – except for that it adds a wonderful richness & creaminess to the bowl and should be a kitchen staple!
- ⅓ cup whole wheat couscous, cooked
- 3 oz seasoned chicken breast, bbq’d or grilled
- 1 egg, hard boiled
- 6 asparagus spears, washed & trimmed
- ½ tsp olive oil
- 1-2 tsp Montreal Steak Spice
- 3 slices of avocado
- Low sodium soy sauce & sriracha, to taste
- For the asparagus, cook in a pan over medium heat with the olive oil and steak spice for 4-5 minutes until tender. Set aside.
- In a bowl combine cooked couscous, cooked chicken breast, the hard boiled egg (sliced, diced, or chopped), the seasoned cooked asparagus, and the avocado.
- Pour over some low sodium soy sauce (about ½ Tbsp) and a little dash of sriracha sauce.
As mentioned above, by having all items prepped ahead of time, simply layer all ingredients in a bowl or ziploc container of your choice & enjoy! To really set yourself up for success, consider making more than one at a time & packing them up for kids’ or hubbies’ lunch.
Brooke is a Personal Trainer, Nutrition Coach and Fitness Junkie based out of Edmonton, Alberta. After spending the first 21 years of her life as overweight, with low energy and low self- confidence, one day it all clicked, and she decided she deserved more. Over the past 7 years, she’s lost 45 lbs, run 2 Half Marathons, completed a 90 Day Hot Yoga Challenge, rocked a serious set of 6 pack abs on stage as a Bikini Fitness Athlete, and quit a job she was miserable at to chase her dreams – to help others get fit, get healthy and live the life they only imagined they could have.Pinterest:http://www.pinterest.com/brookenatasha/ Twitter: https://twitter.com/BrilliantByB Facebook: https://www.facebook.com/brilliantbybrooke Web: http://www.BrilliantByBrooke.com
Thanks for that great and easy guest post Brooke!! A perfect prelude to my upcoming e-book which is set to be published this Fall! Stay tuned for more information on this!
We are back from our vacation and had an amazing trip! I’ll be putting together a post of the healthy eats I had along the way for next week!
Have a fantastic weekend!
Nutritionist in the Kitch