Seared Salmon and Wild Rice Power Bowl



I love a good power bowl. Or at least, what I like to call a power bowl! This was a concept I introduced in Healthy Mama Meal Prep. It's basically my formula for a balanced lunch on the fly. I typically meal prep a whole bunch of ingredients at the beginning of any given week, and I can throw together power bowls with this and that, either prepped food or leftovers, throughout the week. Lunch in five! Saves me (and my wallet) from grabbing yet another salad on the go and I never have to think about what's for lunch (well, almost never).

So what's in the power bowl formula? 1 fist greens of choice- fresh or cooked

1 fist vegetables of choice, cooked or raw

1 palm-sized serving pre-cooked protein (hard cooked eggs, chicken, turkey, tuna, salmon, veggie burger, etc)

1 cupped handful starch (cooked sweet potatoes, winter squash, grain or bean-- or extra veggies)

1 thumb healthy fat or dip of choice (pesto, tahini, peanut sauce, cream cheese, hummus or salad dressing)

Hey, that looks a lot like the healthy mama balanced plate! ;) This spring-inspired balanced plate is packed with nutrient-dense foods that come together in a delicious, filling combination that makes for a perfect quick meal prep lunch (reheat or eat cold!)


The components: Turmeric-Coriander Seared Salmon: 1 salmon filet per person 1/4 tsp sea salt 1 tsp turmeric 1/2 tsp coriander 1/2 tsp cumin dash garlic powder dash powdered ginger 1. Mix all spices. Pat salmon dry and rub with spice blend. 2. Heat avocado oil to medium-high in a large (preferably cast-iron) skillet. 3. Sear, skin-side up to start, 3-5 minutes per side until done as desired. Ginger Sauteed Dinosaur Kale (optional: avocado oil massaged raw kale works, too-- especially when it's fresh!): 1 bunch of dinosaur kale, chopped and 1/2 tsp fresh grated ginger (optional) Coconut or avocado oil 1. Heat avocado oil to medium in a large sautee pan. Add kale and cook until starting to soften. At the last minute, stir in ginger just to cool slightly. Let cool.

Roasted Golden Beets:

4 beets, sliced thin avocado oil sea salt 1. Preheat oven to 375. Toss sliced beets with oil and sea salt and lay out on a baking sheet. Bake for 10-15 minutes per side until soft and turning golden. Wild Rice (or blend): Cook according to package directions (whether it's plain or a blend will change the directions!). I like cooking in broth for added nutrition!

Toppings:

handful sliced spring radish handful pea sprouts (optional) handful sprouted Pumpkin Seeds (these are our favorite)

Some other delicious substitutions would be thin-cut chicken breast instead of salmon; farmer's market arugula instead of kale (or curly kale); roasted sweet potato or purple beets; quinoa for wild rice; and whatever chopped nuts and sprouts you desire! I love drizzling the whole thing with some good quality olive or macadamia nut oil before digging in. Enjoy!


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© 2020 Kristin Rugg Dovbniak for Healthy Mama Kris. All Rights Reserved. Terms of Use

Headshots Marie Guagliardo Photography & Sarah Zollo Portraits