Healthy Spring Power Bowls

A staff member recently told me that her doctor suggested she switch to a Mediterranean Diet. Think of the switch as more of a lifestyle change instead of the dreaded “D” word. Greece, Spain, Italy, and France have some great diets focused on fresh fruits, vegetables, grains, beans, olive oil, with some healthy proteins added in.

Eating more whole grains is linked to a lower risk for chronic diseases including heart disease and cancer. Try swapping pasta and white rice for whole grain sides like quinoa, bulgar, wheat berries, and brown rice. Have some delicious oatmeal for breakfast.

Power bowls are a great way to have a healthy delicious dinner ready in minutes with a little bit of planning. If you prepare a few different grains ahead of time, you can freeze or refrigerate small portions making weekday dinner prep quick and easy.

Here are a couple of our favorite choices:

Farro is an Italian superfood grain. It is a variety of wheat which has been popular since ancient Roman times. It has a bit of a chewy barley consistency. It does contain some gluten but has lower levels than most grains and is high in protein, fiber, B vitamins, magnesium and zinc.

Cook it over a low boil, try adding broth for more flavor.

Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Quinoa also reduces your blood fat levels after a meal and contains a higher amount of essential amino acids.

Combine quinoa and water or broth; bring to a boil, cover, and reduce heat. Simmer for 15 minutes. Remove from heat and let sit covered for 10 minutes, remove the lid and fluff with a fork.

Brown Rice is a whole grain. It contains more overall nutrition than its paler counterpart. It is generally higher in fiber. It helps you feel full faster and it helps control blood sugar levels. It also reduces the risk of heart disease and nourishes your gut bacteria.

To cook perfect brown rice, rinse the rice first. This removes extra starch so that your rice does not become gummy. The easy ratio of water to rice is 2 cups of water per one cup of rice. Stir in a teaspoon of olive oil. Bring the water to a boil and then lower to a simmer for about 4 minutes until the rice is tender and the water is absorbed. Turn off the heat and let the pot sit covered for about 10 minutes. Remove the lid and fluff with a fork.

Halladay’s Harvest Barn Blends are a perfect way to flavor your Power Bowl ingredients or to use added to a little simple aioli to top your creations.

CHICKEN BURRITO BOWL

Cooked rice or grain of choice, warmed

1 lb chicken tenders, cut into bite sized pieces

1-2 Tbsp Olive oil

1 Tbsp Halladay’s Harvest Barn Zesty Fiesta Dip & Seasoning Blend

16 oz black beans

16 oz chunky salsa, divided

2 avocados, sliced

Fresh lettuce

Sour Cream or Greek Yogurt

¼ cup fresh cilantro, chopped

1 lime, cut into wedges

Topping such as corn and tomato, if desired

Toss chicken with olive oil and Halladay’s Zesty Fiesta Seasoning. Grill until done. Sauté black beans with 2 Tbsp of Salsa until warm.

Add a scoop of warm rice to your plate. Top with grilled chicken, salsa, beans, and avocado. Garnish with lettuce, sour cream, lime wedges, and cilantro.

BLACKENED FISH TACO BOWL

1 cup sour cream or Greek yogurt

1 Tbsp + 2 tsp Halladay’s Harvest Barn Zesty Fiesta, Garlic Chipotle, or Roasted Red Pepper Seasoning

1 lime, zest & juice

1 Tbsp olive oil

1 onion, sliced

1 red pepper, sliced

1 lb fish of choice

1 (16 oz) can black beans, drained and rinsed

Cooked rice or grain of choice, warmed

Make Crema: Blend sour cream or yogurt with 2 tsp of Halladay’s Seasoning of choice and lime zest and juice. Let sit for at least 20 minutes for flavors to meld. Sauté onions and red peppers in olive oil until caramelized. Stir in black beans, cook until warmed.

Season fish of choice with 2 Tbsp Halladay’s Seasoning of choice; broil or grill until done. 

Add a scoop of warm rice or grain of choice to your plate. Top with grilled fish, onions, peppers & beans. Drizzle with crema sauce.

SPRING VEGGIE POWER BOWL

Asparagus, chopped

Sweet potatoes, peeled and chopped

Carrots, peeled and sliced into rounds

2 Tbsp Halladay’s Harvest Barn Lemon Spinach Dip and Seasoning Blend, divided

2 Tbsp olive oil, divided

1 cup Greek yogurt

1 lemon, zest & juice

Cooked grain or rice of choice, warmed

Sprouts and/or greens of choice

1 avocado, sliced

Preheat oven to 400°F. Toss asparagus, sweet potatoes, and carrots with 1 Tbsp of olive oil and 1 Tbsp Halladay’s Lemon Spinach Seasoning. Roast for 15 to 20 minutes, flipping half way though. (Some vegetables might need to be removed earlier than others).

Make Crema: blend 1 Tbsp Halladay’s Lemon Spinach Seasoning with Greek yogurt. Add lemon zest and fresh squeezed lemon to taste. Thin with a bit of milk if you like.

Assemble your grain and greens of choice, then top with the roasted veggies and sliced avocado. Drizzle the crema over the top.

MAPLE GLAZED SALMON BOWLS

Assorted veggies of choice, cut into similar sizes

   We like brussels sprouts, carrots, sweet potatoes, parsnips, or asparagus

2 Tbsp olive oil

2 Tbsp Halladay’s Harvest Barn Vermont Maple Grill Glaze, divided

Salt and pepper, to taste

1 lb salmon

2 tsp brown mustard

1 lemon

Cooked grain of choice, warmed

Preheat the oven to 400°F. Toss veggies with olive oil and 1 Tbsp Halladay’s Vermont Maple Grill Glaze, add salt and pepper to taste. Roast veggies on a single layer in a sheet pan for 20 to 30 minutes, or until tender. Remove from oven.

Cut the salmon into serving sized pieces and place on a sheet pan. Mix mustard with remaining Tbsp of the Vermont Maple Grill Glaze, then add a couple squeezes of fresh lemon juice over the salmon pieces; add salt and pepper to taste. Broil for about 8 minute or until the internal temperature reaches 145°F.

Serve salmon and veggies over grain of choice. You can top with a little crema made with sour cream or yogurt mixed with a little lime juice and your favorite Halladay’s Dip mix.

Other fun toppings include crumbled feta, siracha for a little heat, thinly sliced cabbage, avocado, or any fresh herbs such as cilantro or parsley.

If you try any of these recipes, we want to see your pictures! Post to Instagram or Facebook and tag us @halladaysharvestbarn and use the hashtag #halladaysathome so we can see them.

-Kathleen Govotski, Owner Halladay’s Harvest Barn