There is a chill in the air and Autumn is here. Schedules are picking up and nights will soon get shorter. This time of year, with more commitments, easy weeknight dinners are essential to stay well and feel our best. Visit a farmer’s market or your local grocer and keep to purchasing simple items that are going to keep you on track through the silly season.
Around here weeknight dinners are a variation of this autumn bowl; a base of leafy greens and herbs paired with a good quality protein. You can then add what is seasonal such as pumpkin, butternut squash, cauliflower and Bermuda avocado. I keep a mason jar in the fridge to always have a vingarette that has good for your ingredients. Good quality fats are important for cell membrane fluidity, which translates to how well cells can take up nutrients and utilise them.
These bowls are a celebration of good health and cook up in under thirty minutes. I have added some basic instructions, but you can steam instead of roast, or sautéed kale instead of using fresh arugula. You can swop arugula for swiss chard, or shredded chicken for lentils, lamb or another good quality protein. Pumpkin and butternut squash are rich in vitamin A, which is good for gut health and immunity, but as a carbohydrate rich vegetable, easy does it.
Keep it simple!
1 bunch of leafy greens (such as watercress, kale, arugula, spinach or swiss chard)
1 butternut squash, chopped into 1-inch cubes
1 head of cauliflower, chopped into florets
2 chicken breasts or thighs
Preheat the oven to 350F.
Prep the vegetables by cutting the cauliflower and butternut squash into one-inch cubes or small bite sized florets. Line a baking tray with parchment paper and drizzle with avocado or light olive oil. Sprinkle with sea salt and black pepper. Roast in the oven for 30 to 35 minutes or until golden brown.
Season the chicken with sea salt and pepper any other spices you enjoy. Bake for approx. 20 to 25 minutes in the same oven.
To prepare the bowl, give each person one big handful of leafy greens and ¼ avocado. When the vegetables are done roasting, add a portion of butternut squash (approx. ¼ – ½ cup) and a generous scoop of cauliflower (1/2 – 1 cup). Shred or chop the chicken or leave whole if you wish and serve that alongside, too. Pour over a drizzle of vinaigrette and the bowls are ready.
Sarah is a qualified Nutritional Therapist. Follow her on instagram at swnutrition.bm