Karen Raspen. BloominJuice.com.
3 Bowls a Day to Keep the Doctor Away!
Are you looking to prevent and reverse chronic disease such as high cholesterol, high blood pressure, or even Type 2 Diabetes.
It's as easy as 1 2 3! That is 3 delicious, nutritious plant-based meals a day.
Collecting bowls is one of my favorite hobbies! From vintage Pyrex to handmade pottery, a beautiful bowl always warms my heart. But bowls are more than just pretty—they’re the perfect way to enjoy delicious, nutritious meals three times a day.
I’ve been thriving on a plant-based diet and have helpled many clients do the same. From reversing type 2 Diabetes to lowering blood pressure it so easy and so delicious!
After over a decade of creating and eating plant-based meals, I’ve discovered they always taste better served in a pretty bowl. 🥣
I’d love to share some of my favorite recipes for breakfast, lunch, and dinner—each one best enjoyed in a beautiful bowl!
A Fresh Start to Your Morning 🍓
Breakfast should be light and energizing! After going all night without food, it’s important not to overburden your digestive system with heavy, cooked options like eggs and bacon. These foods are high in saturated fat, which can leave you feeling sluggish and tired.
Instead, start your day with fresh fruit! Packed with vitamins, minerals, and natural glucose, fruit provides the ideal fuel for your body. Glucose from fresh fruit is easily absorbed, giving you an energy boost. Plus, fruit comes perfectly packaged in fiber, which helps regulate blood sugar and keeps you feeling balanced and satisfied.
Try this delicious smoothie bowl 🥣
Strawberry Banana Smoothie Bowl Recipe:🍓🍌🍓
1/2 cup unsweetened vanilla non-dairy milk
1 fresh ripe banana
1 cup frozen strawberries or mixed berries
1 T. ground flax seeds or chia seeds
Blend well, pour into big bowl, top with fresh fruit and enjoy!!😊
A Power-Packed Lunch
Lunch is my favorite meal of the day—when I feel my hungriest and most creative in the kitchen! A mostly raw lunch is the perfect way to sustain your energy levels and avoid the dreaded 2 o’clock slump.
This meal calls for one of your biggest, prettiest bowls, filled to the brim with nutrient-dense ingredients. Start with a base of leafy greens like kale, spinach, or arugula, which are packed with vitamins A, C, and K, as well as antioxidants. Add a rainbow of colorful vegetables, such as bell peppers, carrots, cucumbers, and tomatoes, for a boost of phytonutrients, fiber, and hydration.
To make it satisfying and balanced, include plant-based protein sources like chickpeas, black beans, or lentils, and energy-boosting whole grains like quinoa or farro, which are rich in complex carbohydrates. Finally, drizzle everything with a light, oil-free dressing made from wholesome ingredients like lemon juice or vinegar to enhance flavor without adding unnecessary fats.
With this nourishing and vibrant bowl, you’ll stay energized and focused all afternoon!
The Energizing Power Salad 🥗
Ingredients:
- 4 cups mixed greens (arugula, romaine, kale, chard, etc.)
- Assorted vegetables: cucumber, carrot, celery, snap peas, tomatoes, peppers, sprouts, etc. think of the rainbow and keep your salds colorful
- 1/2 cup Chickpeas or beans of choice
- Fresh herbs: parsley, cilantro, dill, or basil
- 2 T. Toasted sunflower seeds or other raw nuts
- Olives
- Avocado, diced (add just before eating)
- Juice of half a lemon and salt to taste
Instructions:
1. In a large bowl, combine all ingredients.
2. Chop and mix well.
3. Squeeze the juice of half a lemon over the salad before serving.
4. Enjoy the refreshing and nutritious Power Salad!!
Buy raw nuts and seeds and toast at home. Place nuts or seeds in a frying pan over medium to low heat, stir frequently until lightly browned. This takes only a few minutes. Do not leave unattended, they burn easily.
Oil free dressing italian dressing
1/4 cup vinegar, golden balsamic, or your choice
1/4 cup water
1 tsp Italian season or fresh herbs
1 T spicy brown mustard or Dijon
1 clove fresh garlic
2T. chia seeds
1 T. maple syrup
Place all ingredients bow, mix well and let thicken before using at least 15 minutes.
A Comforting and Creative Dinner Bowl
My dinner bowl is always evolving, offering endless combinations of grains, vegetables, and beans. It’s the perfect opportunity to experiment with flavors—whether you’re craving something sweet, spicy, cheesy, or saucy, the possibilities are endless.
Dinner is also the meal where I incorporate more cooked and comforting foods while still keeping it low-fat and nutrient-rich for optimal health. Start with a base of hearty whole grains like brown rice, quinoa, farro, or millet. These grains provide a steady source of complex carbohydrates to fuel your body and keep you satisfied.
Add a variety of cooked vegetables, such as roasted sweet potatoes, steamed broccoli, sautéed mushrooms, or caramelized onions, for depth and flavor. Pair them with a protein powerhouse like black beans, lentils, or tempeh to ensure you’re getting essential amino acids. For an extra boost, toss in leafy greens like kale or collard greens, which can be lightly steamed or sautéed for a softer texture.
Top your bowl with a flavorful, healthy sauce—think creamy cashew cheese, spicy harissa, or a tangy tahini-lemon drizzle. You can also sprinkle on fresh herbs, nutritional yeast, or a dash of smoked paprika for added flair.
This nourishing, low-fat dinner bowl will leave you feeling satisfied, comforted, and healthy, all while offering endless ways to customize your evening meal!
Try this delicious hearty dinner bowl 🥣
Buddha Bowl🍠🥦
Ingredients:
- Baked or steamed sweet potato
- 2 cups Spinach, arugula, or other greens
- 1/2-1 cup Brown rice, quinoa, millet, or other whole grain
- 1-2 cups Roasted or steamed vegetables (broccoli, Brussels sprouts, green beans, etc.)
- 1/4 cup Edamame
- 1/2 cup chickpeas, lentils, or other beans
For the Lemon Tahini Sauce
5 T. tahini
4 T. lemon juice
1 T. maple syrup
1 tsp garlic powder or 1 clove frsh garlic
1/4 tsp salt or to taste, optional
pinch of pepper
water to adjust consistency
Instructions:
1. Place all ingredients in a bowl.
2. Top with dressing.
If you want a quick sauce just add your favorite hummus.
3. Enjoy your plant-powered meal!
Are you ready to change what’s in your bowl three times a day and feel healthier and more energetic than ever..one delicious bowl at a time! 🥣
Message me today to set up a free consultation!
570-472-2812
I’m looking forward to talking to you!!
Karen:)