Nourishing rainbow bowl


Here at D&H, we love to promote the concept of ‘eating the rainbow’. Did you know that the colours of different fruits and veggies indicates an abundance of certain nutrients? For example; greens are rich in vitamins B, E and K, orange/yellow foods have lots of vitamins A and C, and purple produce is packed with vitamins C and K as well as heaps of antioxidants. The reason for this is due to the phytochemicals that give plants their colour; each particular phytochemical brings with it a unique set of disease-busting chemicals – kind of like power rangers!

Eating the rainbow is basically like a ‘dummies guide’ to healthy eating – next time you pop to the grocery store, just make sure you pick up a rainbow of fruits and veggies and you’ll have a complete alphabet of vitamins at your fingertips – no need for supplements or fortified foods. And what’s more, your plate will look pretty too!

This bowl is definitely a firm fave of ours when it comes to rustling up a quick and healthy meal. It’s got heaps of colours as well as lots of protein, healthy carbs and good fats and it’s just full of flavour! It’s super quick and easy to make and great for taking into work for packed lunches as it’s delicious hot or cold. So give it a go – your body will thank you!

Ingredients 

  • 2 medium sweet potatoes
  • 3 medium carrots
  • 2 cups spinach
  • 1 cup mushrooms
  • 2 medium red onions
  • 1 tin chickpeas
  • 2 tbsp olive oil
  • 1 tsp cumin
  • Juice of 1 a lemon

Peel and roughly chop the sweet potatoes and carrots, then pop them in a pan and boil for about 15 minutes (until they are super soft). Drain and mash them well (or puree them in a food processor or blender) and add salt and pepper to taste.

While the sweet potatoes and carrots are cooking, chop the onions and mushrooms into slices and saute them and the spinach lightly in a frying pan with 1 tbsp of olive oil and half the lemon juice for about 10 minutes until they are soft.

For the chickpeas, drain  them and pop them in a bowl with the rest of the lemon juice, 1 tbsp of olive oil and the cumin (and any salt and pepper if you like) and stir well so all the flavours are combined.

Serve naked (the food, not you – although what you get upto at home is of course none of our business) or with a dollop of houmous (if you fancy making some yourself, check out our recipe here) or a drizzle of tahini – scrumptious! 

Love, Mrs H xx

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