Superfood Burrito Bowl






These tasty burrito bowls sub itch promoting tomatoes, cheese and avocado for alkalising red cabbage, quinoa and shallots. We love this recipe as you can make this for the whole family, as family members who are not on an eczema friendly diet can add their own additional ingredients such as avocado, and hot sauce. A winner all round.


Health benefits:


Sweet potatoes (also called kumara) are rich in vitamin C, B vitamins, manganese and beta- carotene which is an important antioxidant that can increase your skin's hydration and resilience against UV sun damage.


Quinoa is a gluten free. whole food rich in a variety of nutrients, making it, what is considered a superfood! Quinoa is rich in essential macronutrients, protein, omega 3 fats and fibre, and variety of phytonutrients recognised for their antioxidant and anti- inflammatory properties. Quinoa also boasts a variety of micronutrients including folate, magnesium, manganese, copper and zinc, making this a fantastic source of many skin supporting nutrients known for supporting the skin barrier, skin healing and supporting collagen production.


NOTES:

This dish is not suitable for those following the FID (Food intolerance Diagnosis protocol), however, we have many other FID suitable dishes to choose from.


Burrito bowl ingredients can also be made into a burrito wrap, by using the roti flatbread recipe, and making large flatbreads to fill with the burrito bowl ingredients.


This recipe is vegan friendly, however, shredded chicken, beef or chicken mince can be added if you would like meat with this meal.


Red or tri colour quinoa can also be used instead of white quinoa (cooking time may vary).


Rice can also be used instead of quinoa, such as low GI rice, brown rice or wild rice.



Serves: 4 people

Prep time: 30 minutes

Cooking time: 30 minutes



Ingredients

  • 2 cans of organic black beans, drained and rinsed, add one more can for large appetites.

  • 2 cups of lettuce, any kind you wish, we chose butter lettuce for this recipe

  • 2 cups of finely sliced red cabbage (or other cabbage of choice)

  • 3 medium sized sweet potatoes (peeled)

  • 1 cup of quinoa (rinsed)

  • 2 cups of water

  • ½ cup diced shallots

  • 1 bulb of garlic (optional for extra flavour)

  • Garlic powder

  • 1 serving of cashew cream

  • Good quality salt such as Celtic sea salt



Method.


Preheat oven to 200 deg C (400 deg F)


If you are making a new batch of cashew cream, cover the cashews in a bowl with boiling water for about 20 minutes. Or you can soak overnight.


Peel and chop the sweet potato into large cubes, about 2 cm by 2 cm. Place on a lightly oiled tray alongside a handful of garlic cloves (about 1 bulb full) and bake in the oven for about 25-30 minutes (depending on the size of the sweet potato cubes and the type of oven being used, we used a fan forced oven), Turn the sweet potato half way through cooking.


While your sweet potato is cooking, rinse the quinoa, add to a cooking pot with 2 cups of water, bring to the boil, then remove the lid or partially cover the lid to allow for a constant simmer for about 10 minutes, you may need to adjust the temperature to ensure there is always a constant simmer. Larger quinoa grains may need a little longer, our quinoa took 10 minutes, and there was still a little moisture left which is fine as this will be absorbed. Turn off the heat and remove from the stove to rest, sprinkle in about ¼ teaspoon of salt, fluff with a fork, cover with a lid, and set aside whilst you prepare your other ingredients. The quinoa will fluff up nicely while covered and resting.


While the quinoa and sweet potato are still cooking, prepare your vegetables, black beans and cashew cream.


Drain the soaking cashews and prepare the cashew cream as per the recipe which you can find in our Healthy Skin Kitchen recipes. NOTE: in this cashew cream recipe, 1 teaspoon of garlic powder was added for additional flavour.

Prepare the lettuce, you can thinly slice or rip apart depending on the lettuce being used. Set aside on a large serving plate or bowl. Next, thinly slice the cabbage, set aside on a large serving plate or bowl. Finely chop the shallots, set aside on a large serving plate or bowl.


When the sweet potato is about 10 minutes from cooking, drain and rinse your black-beans (reserve some of the bean liquid when draining), place a medium pan on moderate heat and add in your black beans and stir for a few minutes.


Stir in ½ teaspoon of salt, 1 heaped teaspoon of garlic powder and continue stirring for a minute, then add in some black bean liquid (about ½ cup) or water and continue stirring to make a slightly wet, thick black bean mixture. Add in ½ - 1 tsp of maple syrup or brown rice syrup for a little sweetness. When finished, set aside on a large serving plate or bowl.


When the sweet potato is lightly browned on all sides and the garlic is nicely roasted (this will be at about the 30 minute mark). Remove the sweet potato from the oven, careful, it will be hot!, then peel the roasted garlics, and pop the sweet potato and garlic on the large serving plate or bowl next to all the other ingredients.


Take to the table and fill each bowl with the black beans, quinoa, red cabbage, lettuce, and top with the cashew cream, shallots and roasted garlic.



Enjoy xx