I’ve asked my friend Susie Garden – nutritional medicine student, plant-based eating extraordinaire and fellow yoga teacher – from Head This Way to share her favourite winter recipe as part of my #fitfoodfortnight!
Susie has provided a stellar recipe – showcasing one of my favourite healthy cuisines. I hope you enjoy x
Mexican food is warming, great for sharing and fun to have with guests or the family. Often though, it can be loaded with carbs, sugar and processed foods, which can have not so great consequences on the body (such as bloating, weight gain and inflammation).
This Yummy Mexican Burrito Bowl is easy and quick to make, nutritious and packed with wholefood ingredients.
Low in saturated fat and high in protein and fibre, this meal also contains lots of Vitamin A (for immunity), Vitamin C (antioxidant), B1 (Thiamin), B6 and iron.
I’ve listed BPA free tinned tomatoes and kidney beans here for convenience, but of course you can use dried kidney beans that have been properly soaked (see note below) and/or cooked fresh tomatoes if you wish.
This recipe freezes really well so why not make a big batch and then you have an easy meal to reheat and enjoy.
A note on using kidney beans – make sure that if you’re soaking your own kidney beans that you use an acid in the water, such as lemon juice or apple cider vinegar to break down the phytates and sugars that can cause bloating and flatulence. Soaking the beans for 12 hours will also help with this. A tablespoon of your acid of choice to 1 cup of beans is a good ratio. Rinse the beans thoroughly before cooking them.
Allergen Info: This recipe is gluten free, dairy free, egg free, vegan, soy free, low inflammation and low GI.
Ingredients (2-3 serves)
1 tblsp avocado oil (olive oil can also be used)
1 BPA free tin kidney beans – drained and rinsed thoroughly
1 BPA free tin of tomatoes
1 medium onion
1 large carrot
1 large zucchini
1/2 of a red capsicum
1/2 teaspoon cumin
1/2 teaspoon chilli flakes
2 cups of cooked brown rice or quinoa
2 cups baby spinach leaves
1 fresh tomato, diced
1 avocado, use a fork to smash it and mix with 1 tblsp lemon juice
2 tblsp coriander (cilantro) leaves, chopped
If you’re using brown rice, start cooking it before you do anything else. If you’re using quinoa, you can cook this while the veggies and beans are simmering.
Chop the onion, carrot, zucchini and capsicum into a 0.5cm dice. Heat the oil in a large frying pan over a medium heat, and add all of the diced vegetables. Sauté these until the onion and zucchini start to brown, then add the kidney beans, cumin and chilli flakes to the pan and stir. Then add the tinned tomatoes and stir them through.
Turn the heat down to a simmer for 15 minutes.
While this is simmering, prepare the fresh ingredients to serve, as above.
When the rice is cooked, place half a cup of rice into the base of the individual serving bowl and layer half a cup of baby spinach leaves over it. Spoon a portion of the cooked bean mixture onto the spinach, and then layer fresh chopped tomato and the avocado and lemon.
If you tolerate dairy, then full fat organic cheese and yoghurt are also great toppings here.
Sprinkle fresh coriander over the top and enjoy!
Susie Garden is a final year Nutritional Medicine student, a Yoga Teacher and Mentor, with an entrepreneurial spirit. She’s passionate about inspiring people to improve their health through beautiful, nourishing food, moving the body, mindfulness and conscious living. She left behind a successful corporate career to create Head This Way, a place where people can get useful, well researched information on how to improve their health holistically.