Nora's Naturals Superfood Bowl Recipes

Looking to nourish your body while satisfying your taste buds? The following recipes are packed with superfoods known for their ability to support gut health and reduce inflammation. From vibrant bowls filled with fresh vegetables and grains to a deliciously rich chia pudding, these dishes are not only easy to prepare but also provide a powerhouse of nutrients to fuel your day.

Broccoli Mint Bowl 

Ingredients 

• 1 pound broccoli florets 

• 1 cup quinoa 

• 1 tablespoon salt 

• 2 ounces dried figs, cut in half lengthwise 

• 1 ounce walnuts 

• 2 scallions, sliced thinly on a bias 

• 1 tablespoon mint, chopped 

• 5 tablespoons champagne vinaigrette 

• Sea salt and freshly ground black pepper to taste 

Preparation 

• Boil 2 cups of water. Add one cup dried quinoa and let cook for 10 minutes. ● While quinoa is cooking, stir fry chopped broccoli over medium heat using melted coconut oil. 

• Mix quinoa and broccoli in a bowl with remaining ingredients. Toss well.

Kale Sweet Potato Bowl 

Ingredients 

• 1 sweet potato 

• 1 cup kale 

• 1 egg 

• ½ avocado 

• ¼ cup parmesan cheese 

• 2 tbsp cesar dressing 

Preparation 

• Bake sweet potato in the oven at 375 degrees for 40 minutes or cook in the microwave for 8 minutes. 

• Fry or scramble the egg while the potato is cooking.

• Chop kale into small pieces and cut potato in small pieces. 

• Add all ingredients to a bowl, and top with fresh parmesan, sliced avocado and cesar dressing or olive oil. 

Cacao Chia Coconut Bowl 

Ingredients 

• ½ cup chia seed 

• 1 cup coconut cream 

• 1 tablespoon cacao powder 

• 1 teaspoon stevia or honey 

• Dash sea salt 

Preparation 

• Add all ingredients in a large bowl, mix well and let sit in the refrigerator for 20 minutes. 

• Optional: top with coconut shreds, berries or nuts.

Nutritional Upgrades to Elevate Fat Burning and Sustain Energy

There are numerous nutritional paths that deliver powerful results for fat burning and energy. I have tried many in my lifetime. Jumping all over the place, everything from vegan to paleo, even my juice cleanse lasted about 3 hours until I gave up and ate lunch. Having to forgo bread and skip happy hour was a quick way to zap the zest out of life.

Instead of having to follow a specific diet, there can be simple upgrades we can make in our nutritional regime that set up the body to burn fat for fuel and maintain high levels of vibrant energy. There are a few key times of day when the body synthesizes the nutrition it takes in and either uses it for long term energy or burns through it quickly for a quick pickup (then a crash to follow).

Breakfast

In the morning our bodies have the chance to go on two different energy tracks. One track is the sustained energy/fat burning track (ketones) and the other is quick sugar spikes for immediate but short lived energy (glucose). We can affect which track the body goes on by what we put into our system first thing in the morning. 

Choose healthy fats and clean proteins: 

The brain will naturally gravitate towards the sugar-rich options, such as pastries. The brain knows this option will provide quick fuel fast (the dopamine hormone that is released in the morning is reward driven). It does not register that this quick “fuel” will lead to a quick crash. 

Just by sticking to healthy fats and proteins first thing in the morning, and waiting to enjoy carbs later in the day, the body will be on the ketone burning energy track, providing sustained energy. 

Go-to healthy breakfast options: 

• Eggs

• Greek yogurt

• Olives, hard cheeses, cold cuts (channel our amazing Europeans) 

• Turkey sausage 

• Black beans 

• Cottage cheese 

• Greens 

• Berries 

• Smoked salmon

It is not always possible to skip carbs altogether at breakfast events. Aim for 70% of the plate being protein, healthy fats and greens or low sugar fruit like berries. The other 30% can be bread or the wrap for a breakfast burrito. 

Snacks

Similar to breakfast, sticking with options that are low in sugar and rich in beneficial healthy fat can keep the energy up all day. The brain is made up of 60% fat, so the more we feed it those nutrients the better it will perform. 

There are times when healthy options might not be as readily available. I find it very helpful to pack some snacks for the plane flights and break time at any event. I’ve included my go-tos below: 

• Hawaiian roasted macadamia nuts 

• Hu Kitchen dark chocolate 

• Bulletproof Collagen Protein Bars 

• Primal Kitchen Vanilla protein packets (I add to my coffee or tea in the afternoon)

• Dried blueberries 

• Pumpkin seeds 

Happy Hour

You know me well, I will be recommending tequila! Cocktails and wine can leave the body feeling wiped the next day by disrupting sleep. When we have drinks that are rich in sugar, the hormone, insulin, is released in the bloodstream. Too much insulin can cause the body to hold onto fat and deplete energy stores. It can also raise cortisol, making us feel unnecessary stress and keep us up at night. Just by making a few simple swaps with cocktails, we can help bring the body back into balance.

• Spirits: Tequila, vodka or gin 

• Mixer: Club soda and a splash of juice of your choice 

• Citrus: Lemon, lime, grapefruit, orange

• Spices: Basil, jalapeno, mint, rosemary