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Maple Tahini Lemon Drizzle | Nutrition Stripped balanced flavor factor dressing
Eat Well Nov. 23. 2021
Entreés

Fall Grain Nourish Bowl

Nov. 23. 2021
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

This Fall Grain Nourish Bowl is the perfect combination of comfort and nourishment! Packed with fiber, and flavor, it’s a delicious way to eat a balanced meal. 

Who doesn’t love a warm grain bowl during the colder months? They’re so easy to toss together on the fly or prepare in advance for ease throughout the week. 

We’re all about prioritizing the combination of enjoyment and nourishment here at Nutrition Stripped. And this recipe is a beautiful example of just that! 

Using the Foundational Five to Create This Balanced Fall Grain Nourish Bowl

In case you’re new to the NS Community and the Mindful Nutrition Method, the Foundational Five system is part of how we teach you to build balanced meals. It makes it easy for you to give your body the nourishment you need while having the flexibility to enjoy the foods you love without stressing about food.

The Foundational Five is made up of five elements of nutrition including Protein, Fat, Non-starchy Carbohydrates, starchy & Sugary Carbohydrates, and the Flavor Factor (which brings vibrancy, deliciousness, and enjoyment to your meals). 

This recipe contains all five elements, making it a balanced meal for you to enjoy! 

You can download our free guide that walks you through our Foundational Five system for creating balanced meals that you can use to meal prep or cook fresh this week!

Tempeh Nutrition Benefits 

Excellent Source of Plant-based Protein

Tempeh is great for anyone who prefers to eat a plant-based diet, or those looking to simply switch up their usual protein intake. Tempeh has 15 grams of protein in one 3-ounce serving. 

Packed with Micronutrients

It’s also a wonderful source of important micronutrients that your body craves. Eating tempeh increases your manganese, phosphorus, magnesium, and riboflavin intake. 

Supports a Healthy Gut Microbiome

Tempeh is jam-packed with prebiotics. To give you a bit of context, prebiotics and probiotics work synonymously to maintain a healthy, thriving gut microbiome. Studies actually show that tempeh can help increase the concentrations of good gut bacteria, which is thought to play a central role in overall health (1). 

Ingredients Needed To Make This Fall Grain Nourish Bowl

How To Make This Fall Grain Nourish Bowl 

You’ll cook your vegetables and tempeh in the oven, then prepare your quinoa on the stovetop. Once all of your ingredients are prepared, you can toss them into a bowl to serve.

Either mix everything up for a delicious combination of flavors or keep things in their separate places for an aesthetically pleasing presentation. The choice is yours! 

Tips For Making This Fall Grain Nourish Bowl 

There are a couple of tips you should keep in mind that will help you store, add versatility, and enjoy this delicious nourish bowl.

Switch it up

Not in the mood for tempeh? Or maybe you don’t have time to make your dressing from scratch? You can use some tofu instead of tempeh, or opt for an easy combo of extra virgin olive oil and balsamic vinegar as a dressing instead. 

Store in a glass container 

To keep this for up to 5 days, store it in an air-tight glass container. These are great if you like to prepare your meals in advance for the week. 

FAQ About How To Make This Fall Grain Nourish Bowl 

What if my family doesn’t like plant-based protein?

The beauty of this recipe is you can really make it unique to yourself. You can easily swap out the tempeh for any protein of choice, or even prepare two different types and let your family decide!

Everything else in the recipe can stay the same, so there’s no need to prepare two whole separate meals. Because who enjoys doing that?!

How can I save myself some time when preparing this dish? 

I love to prepare my quinoa in advance but roast my veggies the day of. Quinoa can easily be cooked 4-5 days ahead of time and stored in the refrigerator. That way, you’re just dressing and roasting veggies, and combining everything together!

Foundational Five Balanced Meal Breakdown

Non-starchy Carbohydrate

  • Brussels sprouts

Starchy Carbohydrate

  • Quinoa
  • Butternut squash

Protein

  • Tempeh

Fat

Flavor Factor

The Recipe

Serves 4

Print

Ingredients

1 package of your preferred tempeh

1 cup red quinoa

1 butternut squash, skins and seeds removed and chopped into pieces

1/2 pound Brussels sprouts, stems removed and cut in halves

1 1/2 cup vegetable, or chicken broth

Drizzle of Maple Lemon Tahini Drizzle

 

Directions

Step 1

Preheat oven to °450 degrees. Place Brussels sprouts, butternut squash, and tempeh on a well-oiled rimmed baking sheet and toss with salt and black pepper to taste.

Bake until brussels sprout and butternut squash are tender and begin to caramelize. About 30 minutes

Step 2

Thoroughly rinse quinoa in a fine-mesh strainer and add to a medium-sized pot. Add vegetable or chicken broth and salt and pepper to taste.

Bring to a simmer. Once simmering, reduce to a bare simmer and cover. Cook quinoa until it is completely tender, fluffy and the broth has evaporated, about 15 minutes. Fluff with a fork and set aside.

Assembly

On a bed of quinoa and arrange tempeh, brussels sprouts, and butternut squash. Drizzle with Maple Lemon Tahini Drizzle and serve.

Enjoy!

Are You Going to Make this Fall Grain Nourish Bowl?

Tag us on Instagram @nutritionstripped and hashtag it #nutritionstripped when you make this Fall Grain Nourish Bowl!

Do You Want To Start Experiencing More Balance With Your Eating Habits Today?

Discover the simple yet effective tools you can start using at your next meal to experience more balance with your food choices today, plus the steps to maintain balanced eating habits for life.

Be sure to download our free balanced eating guide that brings you through the Foundational Five so you understand not only what components you need, but also why they’re important for your health and why this way of eating is helpful for creating balanced eating habits. 

Download The Free Guide Now

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