February 2022 - Journey With Healthy Me

Quinoa and Broccoli Bowl

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I love quinoa. This superfood, which is actually a seed rather than a grain, is one of the world’s most popular health foods. It’s versatile, easy to prepare and delicious.

Learn a bit about quinoa and then try this super easy recipe to create a quinoa and broccoli bowl.

Quinoa and Broccoli Bowl title meme

Superfood Status

Although quinoa is a seed, it is grown as a grain crop. Cultivated in South America for thousands of years, the superfood only recently became a health food trend in the US.

Quinoa is gluten free, high in protein and one of the few plant based foods that provides all nine essential amino acids that the body needs.

Additionally, quinoa is high in fiber, magnesium, vitamins B and E, iron, potassium, calcium, phosphorus, copper, zinc and antioxidants.

Quinoa’s antioxidants help calm inflammation throughout the body and provide anti-cancer, anti-viral and anti-depressant properties.

Find out more about quinoa…and check out several other recipes…HERE.

Quinoa and Broccoli Bowl

I recently made incredibly yummy sweet potato and black bean tacos that contained quinoa. I still had a cup of dried quinoa left in the package that I wanted to use. So…ta da…I created a super easy bowl for dinner tonight.

Bowls…also called Buddha Bowls or grain bowls…and a fun and healthy way to get plenty of veggies. And they take minutes to prepare.

Here’s the recipe:

Quinoa and Broccoli Bowl

journeywithhealthyme

A super easy bowl for a quick meal.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine American

Servings 4

Ingredients

1 cup dry quinoa
2 tsp olive oil
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp sea salt
1 large onion, chopped
1 cup chopped celery
1/2 cup chopped green or red bell pepper
2 cloves minced garlic
2 tbsp olive oil
2 cups fresh broccoli and cauliflower florets
sea salt, black pepper, onion powder, garlic powder to taste

Instructions

Cooking the Quinoa

Add 1 cup of dried quinoa to medium sized sauce pan along with 2 cups of water. Stir in 2 teaspoons of olive oil, onion powder, garlic powder and sea salt. Bring to a boil, cover, reduce heat and simmer for 15 minutes. Remove from heat and allow quinoa to sit, covered, for 5 minutes. Remove lid and fluff quinoa with a fork. Makes two cups of cooked quinoa for recipe.

Quinoa and Broccoli Bowl

While quinoa cooks, heat 2 tablespoons of olive oil in large, non stick skillet. Add onions, celery, peppers and garlic. Stir fry over medium high heat until onions soften.
Add broccoli and cauliflower florets. Sprinkle with additional onion powder, garlic powder, sea salt and black pepper, if desired. Continue cooking and stirring until veggies are crisp tender.
Add cooked quinoa. Stir to combine and serve immediately in bowls. Makes 4 servings.

Keyword broccoli, Buddha bowl, quinoa

Quinoa and Broccoli Bowl onion mix — Quinoa and Broccoli Bowl – onion mix

Quinoa and Broccoli Bowl stir fry — Quinoa and Broccoli Bowl – stir frying veggies

Tips for Creating Quinoa and Broccoli Bowl

Bowls are such a versatile way to create a delicious and healthy meal. You can add any combination of veggies and grains…or in this case, seeds. Follow these tips for a tasty bowl.

Try cooking quinoa with vegetable broth instead of water, for a richer flavor. You can even make your own veggie broth from vegetable scraps. Add other herbs or spices such as cumin, turmeric, basil, thyme or Italian seasoning to the quinoa while it cooks. I seem to add garlic and onion powder to almost everything!

And change out the broccoli and cauliflower for any other veggie combo. Try cut up asparagus and halved Brussels sprouts, carrots, sliced mushrooms or kale.

To make this recipe super easy, used frozen chopped onions, celery and peppers and a bag of fresh already cut up broccoli and cauliflower. I keep these on hand for quick meals. And you can purchase minced garlic in a jar.

Don’t have quinoa on hand? Sub cooked brown rice instead.

And you can also include sliced avocado, cooked chickpeas, a green salad, sliced tomatoes or other raw veggies to your bowl as well. Bowls are a great way to use leftover veggies, a few carrots or the last of the beans.

Quinoa and Broccoli Bowl skillet — Quinoa and Broccoli Bowl – ready to eat

Ready to Eat in About 30 Minutes

In half an hour, my quinoa and broccoli bowl was ready to eat.

It was delicious and filling. I love the combination of broccoli, cauliflower and quinoa however, I enjoy other veggie combos as well.

Store any leftovers in the fridge and you have another meal ready to warm up the next day.

Do you like quinoa? I’d love to know if you have a favorite quinoa recipe. Share it or a link in the comments below!

Quinoa and Broccoli Bowl

Order quinoa from Amazon by clicking on photo below:

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Squeeze Dried Drink Mix Packets

This post may contain affiliate links. Please read my Disclosure Policy for details.

I have an Ambassador relationship with Squeeze Dried. All opinions are my own.

As you know, my health and wellbeing is extremely important to me. Healthy at every age is more than a tagline for me…it’s a lifestyle and a crucial component of my belief system.

Therefore, I love when a product comes to me that helps me improve health AND does so in an easy to use, convenient way. I’ve enjoyed using Squeeze Dried drink mix packets for a couple of years now. And now, they offer a wonderful variety pack with their five drink mix flavors in one handy box!

Check out why I appreciate this company so much. And pick up your discount code at the end of the post.

Squeeze Dried Drink Mix Packets title meme

The Story Behind Squeeze Dried

The company began in 2017, with the creation of an apple cider vinegar drink mix for everyone to enjoy.

Why?

The CEO’s wife started every morning with a shot concoction containing apple cider vinegar, cayenne pepper, lemon juice, and ginger. While that’s a healthy combination, most people can’t drink such a potent mix. In 2017 Squeeze Dried successfully created a tasty apple cider vinegar drink that anyone could enjoy.

Three years later, Squeeze Dried combined other superfoods into other great tasting drinks.

Their secret?

The ingredients in their drink mixes are freeze dried and then ground into a concentrated powder. They combine ingredients into packets, for a perfect blend of superfoods. Simply tear open a packet and add contents to 6 – 8 ounces of cold or hot water, shake or stir and drink!

The packets are easy to store, tote and share. And they currently come in five different flavors, with more blends expected in 2022.

Squeeze Dried Drink Mix Packets easy to tote — Squeeze Dried Drink Mix Packets are easy to tote.

The Squeeze Dried Drink Mix Flavors

Check out these five delicious Squeeze Dried blends. Each packet is low calorie…10 calories or less…and does not contain any added sugar. Choose one…or all of them.

Apple Cider Vinegar

This powerful cleansing blend contains apple cider vinegar, cayenne pepper, cinnamon, ginger, lemon and probiotics.

Turmeric Citrus

Try this nutrient rich blend with turmeric, curcumin, ginger, orange and black pepper to improve heart health, burn fat, fight inflammation and ease arthritis symptoms.

Mermaid Lemonade

It tastes as fun as it sounds. This delicious blend of spirulina, blue green algae, lemon and prebiotics improves heart health and supports a healthy digestive system.

Evergreen

This was the first Squeeze Dried drink that I tried. I love it still. It’s a blend of celery, chlorella, spinach, spirulina, matcha and green apple. This drink detoxes, strengthens bones and improves digestive health.

Beets

This tasty mix is a blend of beets, raspberry, apple, ginger and cranberry. Each fiber packed serving boosts the immune system, fights inflammation, increases blood flow and helps regulate blood pressure.

Squeeze Dried Drink Mix Packets evergreen — Squeeze Dried Drink Mix Packets – Evergreen blend

My Experience with Squeeze Dried

I love these convenient packets for the following reasons:

each blend tastes amazing
easy to tote in my purse, backpack or pocket
promotes healing
helps maintain a healthy body
simple to add to cold or hot water
great way to introduce superfoods to children
variety
wonderful way to increase hydration
I can now order a variety pack, which makes it easy to enjoy each blend
vegan, non GMO and dairy free

The packets are easy to add to a glass of cold water or try a blend as a tea by pouring into a cup of hot water. One of my favorite ways to gain the benefits from the blends is to add a packet to my morning smoothie. I especially love the beets blend mixed into my banana, pineapple, strawberry and mango smoothie. The cranberry adds a delicious hint of tartness to the smoothie.

Another tasty treat is to create an iced herbal tea, such as lemon balm or hibiscus, and add the beets or mermaid lemonade packet. Yum!

Squeeze Dried Drink Mix Packets on the go — A morning smoothie on the go with the beets blend.

Get Your Squeeze Dried Drink Mix Packets

Check out the company website HERE and pick out your drink mix packets to try.

Can’t decide which blend to start with? Squeeze Dried has you covered! They now offer a handy Variety Pack with 25 packets, five each of the five blends listed above.

Whichever blend or blends you choose, use the code 20VARIETY to save 20% at checkout.

And let me know which blend you try! I highly recommend each one.

Healthy at every age? Yes, with the help of amazing products like Squeeze Dried.

Squeeze Dried Drink Mix variety pack — Squeeze Dried Drink Mix Packets – Variety Pack

Mix your drinks in these shaker bottles from Amazon:

Squeeze Dried Drink Mix Packets - shaker bottles

Sweet Potato and Black Bean Tacos

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February is National Sweet Potato Month, with the 22nd designated as Cook a Sweet Potato Day. This hearty root vegetable is so versatile, you could create a different sweet potato recipe every day of the month.

One large, lone sweet potato in my veggie bin inspired me to create something new, delicious and filling. I came up with Sweet Potato and Black Bean Tacos. They turned out SO well. Grab the recipe and tips for making this easy dish below.

Sweet Potato and Black Bean Tacos title meme

Sweet Potatoes

Sweet potatoes were cultivated and consumed in Peru long before the white potato was in Ireland. Christopher Columbus toted the vegetable back to Europe where it was given the name “sweet potato” due to its taste. The vegetable forms the basis for several tasty Thanksgiving side dishes. However, don’t just enjoy this nutritious potato during the holidays.

Sweet potatoes are high in fiber and complex carbohydrates. The fiber is both soluble and insoluble, meaning you feel full longer and blood glucose levels don’t spike as they do with refined sugars. Sweet potatoes provide potassium, magnesium and beta carotenes. They help regulate blood pressure and metabolism, improve vision and promote productive bacteria in the gut. Sweet potatoes also support the production of vitamin B12 in the body and help prevent skin, breast, reproductive, stomach, intestinal, esophageal and rectal cancers.

Those are powerful reasons to include sweet potatoes regularly in the diet.

Sweet Potatoes

Sweet Potato and Black Bean Tacos

I decided to use my remaining sweet potato in a highly nutritious filling for tacos. And I love pairing sweet potato with black beans, which I had on hand. Checking my pantry, I also found quinoa, lentils and an onion.

This recipe came together quickly. I made it up as I went along, however it’s simple to duplicate.

I drizzled a yummy lemon tahini sauce on my tacos. Recipe included below. Add salsa or whatever sauce you want.

Sweet Potato and Black Bean Tacos

journeywithhealthyme

This savory dish combines sweet potatoes, black beans, lentils and quinoa for a hearty taco filling.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine American

Servings 10 tacos

Ingredients

Sweet Potato and Black Bean Tacos

1 large sweet potato, peeled and cubed
1 can black beans, drained
2 cups cooked brown or green lentils
2 cups cooked quinoa
1 large yellow onion, diced
2 garlic cloves, minces
4 tsp chili or taco seasoning
3 tbsp olive oil
1/2 cup water or vegetable broth, as needed
10 taco sized gluten free tortillas

Lemon Tahini Sauce

3 tbsp fresh lemon juice
1/4 cup water
1/4 cup tahini
2 tsp pure maple syrup
1/2 tsp cumin

Instructions

Sweet Potato and Black Bean Tacos

Cook lentils and quinoa according to package directions so that you have 2 cups cooked of each.
Add olive oil to large, non stick skillet. Heat over medium heat. Add diced onion, garlic and cubed sweet potato, stirring and cooking until sweet potatoes are almost tender. Add water or vegetable broth to prevent sticking, if necessary.
Add black beans, lentils, quinoa and taco or chili seasoning. Stir to combine, reduce heat, cover and simmer 10 - 15 minutes.
Prepare lemon tahini sauce while taco fillings simmer or add sauce of choice.

Lemon Tahini Sauce

Combine all ingredients in blender and blend well until sauce is smooth. While finishing tacos, pop sauce into refrigerator to chill and thicken slightly.

Creating Tacos

To create tacos, add very small amount of olive oil to small non stick skillet. Warm taco sized tortillas, a minute or less on each side so that they puff slightly and brown.
Fold warm tortillas to form taco shells. Add sweet potato and black bean filling. Add taco toppings of choice. I simply used chopped avocado. Drizzle with lemon tahini sauce or salsa. Makes 10 -12 tacos.

Keyword Black Beans, Sweet Potatoes, Tacos

Sweet Potato and Black Bean Tacos saute — Sweet Potato and Black Bean Tacos – onions, garlic and sweet potato

Tips for Making Sweet Potato and Black Bean Tacos

These tips make this recipe easy.

Use one large or two medium sized sweet potatoes. I peeled mine but leave the skin on for a more rustic dish.

Make a little extra quinoa and lentils for use in other recipes. I always prefer to cook once and eat twice!

I use either non GMO white corn taco sized tortillas or gluten free flour ones. Use your preference, if you are not gluten sensitive.

You can add chili seasoning, taco seasoning or create your own spice mixture. I like this lower sodium taco seasoning. If you like a spicier taco filling, increase the amount of seasoning. I didn’t want the seasoning to overpower the sweet potato mixture. Four teaspoons was perfect for my tastes.

Add taco toppings of choice. I used a chopped avocado. Shredded cabbage makes a tasty and different taco topping. Use the toppings you like best.

And I love lemon tahini sauce or vegan garlic aioli. Tahini is sesame seed paste. Get it HERE.

Sweet Potato and Black Bean Tacos filling — Sweet Potato and Black Bean Tacos – filling

Enjoy Sweet Potato and Black Bean Tacos

These tacos turned exactly as I hoped they would! They are full of flavor and the inclusion of lentils and quinoa give the mixture a “meat” like texture. I’ll make these again and add that finely shredded cabbage as a topping next time.

Try these sweet potato and black bean tacos for Meatless Monday, Taco Tuesday or for a fun, healthy meal any time. The filling actually makes a great stand alone meal as well. Skip the tortillas and make it a sweet potato, black bean, lentils, quinoa bowl with sliced avocado, tomatoes and non GMO corn chips. Don’t forget to add your favorite sauce!

What’s your go to meatless taco filling?