This colourful bowl combines a gorgeous array of our favourite vegetables and high nutrient foods. Packed full of alkalising mung beans, detoxifying red cabbage and and calcium rich edamame beans. We also love this recipe as any family members not on the eczema diet programs can still enjoy all the elements of this dish, but add a little of their own favourite flavours like soy sauce and siracha, keeping everyone at the dinner table happy.
Mung beans are little alkalising bombs as they are one fo the few strongly alkalising foods you ca add to your meals to create acid-alkaline balance. Mung beans sprouts are a natural source of DAO. When mung beans are sprouted, the levels of vitamin C, DAO and quercetin dramatically increase - all have a histamine lowering effects within the body and they help to reduce inflammation in the gastrointestinal track.
Spring onions contain a histamine lowering, anti inflammatory substance called quercetin which helps protect against some types of cancer. Spring onions also possess a potent antioxidant known as allicin which has antibacterial, antiviral and anti-fungal properties, a;; of which help to guard against candida albicans in the digestive tract.
To make this dish FID (food diagnosis intolerance program) friendly, shaved brussels can be substituted for the carrot.
Lentils or tofu can be used in the place of meat for vegans of vegetarians
Serves: 2-3 (depending on appetite)
Prep time: 20 minutes
Cooking time: 20 minutes
1 cup of red cabbage
1 cup of peeled carrot
500 grams of mince
4 garlic cloves
½ teaspoon of salt
1 cup of mung beans
1 teaspoon of maple syrup
1 teaspoon of garlic powder
1 teaspoon of maple syrup
¼ teaspoon of ascorbic acid
2 cups of edamame beans
1 cup of shallots
First prepare your vegetables, finely slice the cabbage, peel the carrots (or spiralize), finely slice the shallots and place all ingredients on a serving plate or bowl. Mince the garlic and set aside. Rinse mung beans and set aside.
Cook the brown rice per packet instructions, then turn the heat off, leave the lid as this will allow the rice to keep warm whilst you prepare the other ingredients.
Meanwhile while rice is cooking...
Heat a medium sized pan on a medium heat with a few splashes of water and add the edamame beans to the pan to defrost/warm up. Once hot, place on the serving plate or bowl. Using the same pan, put back on a medium heat and cook the mung beans with a little rice bran oil or sunflower oil until warmed and lightly coloured and crispy, towards the end up cooking add in 1 teaspoon of garlic powder, 1 teaspoon of maple syrup and 1/4 teaspoon of ascorbic acid or citric acid (optional) and stir through until combined. Remove from the heat and serve along side the other vegetables on a serving plate or bowl.
Now for the final step you can cook the mince. Rinse the same pan, then place back on a medium heat and add the mince. Cook the mince with the crushed garlic and salt until cooked through, add a splash of water if needed so the mince does not become too dry.
Once cooked, serve in a bowl along side the vegetables and rice, then serve up each bowl with the ingredients as you wish.
Nourish bowl dressing option.
(Optional) if you would like a dressing to pour over your nourish bowl, shake together in a small mason jar 4 tablespoons of filtered water, 1 tablespoon of maple syrup, 1/2 teaspoon of garlic power, 1/2 teaspoon of good quality salt and 1/4 teaspoon of citric acid or ascorbic acid. Double recipe for extra dressing.