Marinated Kale & Quinoa Nourish Bowl w/ Toasted Sesame Seeds and Hemp Oil

Hiya, friends!

How’s the weather in your area? Up in the mountains of Boulder, Colorado, it is rainy and foggy. Ordinarily, I love this kind of weather. But, let’s be honest, nothing beats the sun.

Fortunately, it won’t be long before those golden rays touch my skin and breathe life into the surrounding area. So, I’ll get over it. I’ll also make — then write — about nourishing, grounding food…

…such as this Nourish Bowl, made with kale marinated in hemp seed oil, toasted sesame seeds, tri-color quinoa, avocado, and mung bean sprouts. Due to the nature of the foods, this Macrobiotic-inspired entree is both grounding and cleansing.

Kale is one of my favorite foods. This is because it is low calorie, high in fiber, low in fat, yet is bursting with iron, vitamin K, powerful antioxidants, and vitamin A. Not only does it reduce inflammation in the body, it supports a healthy brain and cardiovascular system.

My opinion as an RHN is that you need a balance of healthy fats, slow-burning carbohydrates, and plant-based protein to thrive. That’s why I don’t shun the fat sources in this meal, which are avocado and hemp seed oil.

Avocado, as you may know, is rich in healthy fats and vitamin E. And hemp seed oil is one of the richest sources of essential unsaturated fatty acids and antioxidants. It supports healthy cardiovascular health and protects against the effects of aging. The version I used is Sensi Seeds, which is organic, as well as completely unsaturated and unrefined. It has a nutty taste and is delicious.

Toasted sesame, my oh my. This ingredient really makes the nourish bowl, if you ask me. Not only does it add a savory crunch to the Nourish Bowl, the ingredient helps lower cholesterol, improves blood pressure, helps to balance hormones, has been shown to combat cancer and burn fat, and aids in nutrient absorption.

If you haven’t jumped on the quinoa bandwagon, it’s probably time to do so. The gluten-free grain is a complete protein, as it contains all nine essential amino acids. As a result, it is a great staple for those who thrive on a plant-based diet. Quinoa also contains approximately 2x as much fiber as other grains, is abundant in iron, aids tissue repair and growth, and is high in manganese — among other benefits. Read more here.

Mung bean sprouts are crisp and have a nutty taste, which is why they pair perfectly with this alkalizing salad. The sprouts are low in calories, are rich in fiber, and deliver a good boost of vitamins B, C, and K.

I sprinkled my bowl with cayenne, which benefits digestion, helps to heal and upset stomach, slows intestinal gas, and acts a natural remedy for cramps. It also improves circulation and lowers cholesterol.

Now that you know why this Nourish Bowl is so healthy, are you excited to make one of your own? Great, just follow the directions below!

Marinated Kale & Quinoa Nourish Bowl w/ Toasted Sesame Seeds and Hemp Oil

Preparation Time: 20 Minutes

Serving Size: 2-3

Ingredients:

• 1 bunch of dinosaur kale, de-stemmed
• 1/2 lemon
• 1-2 Tbsp hemp seed oil
• 3/4 cup cooked quinoa
• 1 1/2 cups water
• 1 avocado
• 1/4 cup sesame seeds
• 1/4 tomato, diced
• 1 tsp sea salt (+ more to taste)
• 3/4 cup sprouts (optional)

Directions:

1. In a medium-sized pot, bring 1 1/2 cups water to boil. Turn to a simmer, and add 3/4 cup quinoa. Cover with a lid and stir every 15 minutes. If needed, add a dash of more water. When the quinoa fluffs up, add sea salt (to taste) and spices, such as cayenne (optional).
2. While the quinoa cooks, de-stem your dinosaur kale, then chop. Transfer to a medium-sized bowl. Drizzle hemp seed oil, 1/2 tsp sea salt, and squeeze half lemon on top. Use your hands to massage the kale until it shrinks. This process breaks down the cellulose, making it more nutritious and easier to digest.
3. In a small pan, heat sesame seeds over medium-high heat for 1-3 minutes. If they begin to pop or brown, turn off immediately and set aside.
4. PUT IT ALL TOGETHER: Assemble your nourish bowls as you please. I chose to make a huge base of marinated kale, then added a side of quinoa. I topped it with toasted sesame seeds, mung bean sprouts, diced tomato, and 1/4 sliced avocado. As a final touch, I sprinted cayenne pepper on top.

I hope you guys enjoy this recipe! It’s simple but very, very healing. And, it’s perfect for those times when it’s rainy, foggy, and you just want to stay inside.

PS — I tried this “Kicao” bar the other day (raw cacao, coconut, raisins, and vanilla — that’s it!) and it was super delicious. Though I spend more money than I like living in Boulder, it’s awesome to find neat finds like this.

PSS — The farm we’re staying at recently welcomed three new baby goats into the world! In the photo below, Aaron cuddles one of the newborns. #LifeisGood

Until next time,