This bowl combines sweet potato toast, rice, kale, onions, chickpeas, cucumber, seeds, and celery to give you a delicious, well-balanced lunch. It’s topped with a boost of probiotics, protein, calcium, and vitamin D thanks to a dressing made with Lifeway Kefir. Our kefir is a versatile ingredient that can upgrade your favorite dishes and load them with the nutrients you want. Try it in savory recipes if you haven’t already, such as this one we’re sharing today! This is a delicious recipe you can enjoy for leftovers all week long making it a versatile staple to keep your gut health in check all week long!
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive systems.
Prep Time: 25 mins Servings: 6-8Ingredients
- For the Bowls:
- 2 sweet potatoes + sprinkle of your favorite seasoning
- 1 cup cooked wild rice
- 1/4 cup vegetable broth
- 1 cup fresh kale
- 1/8 cup diced onions
- 1 garlic clove, peeled and finely chopped
- 1/3 cup cooked chickpeas or lentils
- 1/2 cup fresh cucumber slices/cubes
- 1/4 cup diced celery pieces
- Dressing:
- juice from a lemon
- 1/2 cup of Plain Lifeway Kefir or Plain Oat
- 2 tbsp. balsamic vinegar
- sprinkle of your favorite seasoning of choice
- Garnishes:
- 1/4 cup pumpkin seeds or hemp seeds
Directions
- Preheat a toaster oven or regular oven to 350 degrees, F and line a baking sheet/pan with parchment paper; set aside.
- Slice the sweet potatoes, lengthwise, into 3-4 thin slices like "toasts" and place on the baking sheet lined in parchment paper. Sprinkle with your favorite seasonings, and bake at 350 degrees for 35-40 minutes in an oven until completely cooked but not overly toasted.
- Meanwhile, in a pan, add the vegetable broth, fresh kale, peeled and diced garlic and onion pieces, and sauté on medium high heat until kale is completely cooked down and onion and garlic are translucent (broth will evaporate but adds flavor without the need for oil).
- Place the cooked wild rice into two bowls, and then top with the cooked kale, onion, and garlic mixture above. Add the cooked chickpeas (or lentils) on top of each bowl, along with the cucumber and celery pieces.
- Once the sweet potato slices of "toast" are done, add them each bowl, on the sides.
- In a blender, blend up the dressing: Lifeway Kefir, juice from half a lemon, and balsamic vinegar plus more of your favorite seasoning of choice. Drizzle on top of the bowls and sprinkle pumpkin seeds or hemp seeds on top. Enjoy!