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.

Reset and Rejuvenate

February has absolutely flown by and now we are almost nearing mid-March! I keep asking myself at the end of each day, where has the time gone? In all honestly, these months have been filled both with many challenges and opportunities. I am grateful for it all.

As we begin our Friday and step into another beloved weekend, today I ask you to pause, read through today’s blog, and apply these tips below to make sure that you are adequately resetting and rejuvenating to give you that balance of being on the grind and de-stressing! Enjoy :)

Scattered Thoughts

Why it happens

The central nervous system is in charge of the fight or flight response, making sure the body and mind can react quickly to a dangerous/stressful situation. When these situations arise, the hypothalamus in the brain tells the adrenal glands to release the hormones adrenaline and cortisol. These hormones increase heartbeat and send blood to places that need to respond like the muscles, brain and heart. 

When the perceived stress is gone, the central nervous system should return to normal. Unfortunately, the microstressors we have throughout the day (pings on the phone, notifications of social media, news headlines) hinder the nervous system to return back to a homeostatic state. This causes the body to constantly be fatiguing the adrenal glands, depleting oxygen to the brain and creating an inability to focus. 

What to Do 

You can reverse that cycle by using a strategy called “affect labeling” to help activate clear thinking and control, reducing the activation of negative emotions related to stress. A study conducted by the psychiatric department in the Perelman School of Medicine found a key strategy to reducing brain fog is mindfulness, taking a moment to be aware of surroundings to reduce stress levels.

“In times of high stress, people are often thinking ahead and worried about the future, or worried about something bad that happened in the past. Mindfulness can pull on the prefrontal cortex — the region of the brain in charge of executive functioning — which can reduce emotional activation in the limbic system and help you stay calm and in the moment.” - Lily Brown, PhD, Professor of Psychology in Psychiatry

Morning Mindful Moments
For the next ten days, take the first five minutes of each morning to perform the following:

• Breath: Inhale for 4 counts, exhale for 8. Repeat for two minutes. 

• Write: Jot down three simple things you are grateful for. 

• Move: Spend two minutes moving. Plank, squats, yoga, jumping jacks, dance – any kind of movement. 

Nora’s Naturals 

Superfood Bowls 

One simple way to support energy while working from home is a consistently healthy lunch. When we are back to back on Zooms, it is next to impossible to even think about preparing anything to eat. 

This usually leads to grabbing something easy (usually in a package) and going on with the day. Unfortunately, the packaged foods not only spike blood sugar and cause us to hold onto fat, but can actually raise cortisol (stress hormone). 

A quick and easy way to ensure we are fueled throughout the work day is to prepare the makings of superfood bowls on a Sunday, and have it ready to go for the week. Five minutes of assembly and then on with the workday. 

I have listed wonderful bases, toppings and dressings to create a delicious bowl.  Mix and match to create your preferred bowl!

BASE 

• Arugula, kale or spinach 

• White or brown rice

• Quinoa 

• Couscous 

• Black beans

TOPPINGS

• Sweet potato 

• Avocado 

• Grilled chicken, steak or shrimp 

• Nuts and seeds 

• Roasted veggies 

DRESSINGS/SAUCES

• Olive oil, lemon and salt 

• Salsa 

• Pesto 

• Hummus 

• Aioli 

Cacao

Cacao (different from cocoa, which is high in sugar) is a top superfood for lowering inflammation and improving immunity. The phenolic antioxidants in cacao stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation.

The US National Library of Medicine found the cacao in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Cacao also stimulates the production of serotonin, which helps improve overall mood.

Enjoy dark chocolate (70% cocoa or above) each day or add cacao powder into coffee, smoothies, yogurt or oats. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands – Lindt, Alter Eco, Theo.

Favorite Ways to Consume

• Blend into smoothie (I prefer to add to a banana, chocolate or berry base)

• Sprinkle onto morning oats

• Enjoy with a nice bow of fruit

• Add into greek yogurt

• Use as base ingredient for hot cocoa