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Nutrition By Mia

Build a Better Fall Power Bowl

September 24, 2019

Zatarain’s Parmesan Garlic Brown Rice with White Beans

It’s officially fall and the perfect time to refresh your meal routine!

You know that I am all about in-season produce as it is typically more affordable, nutritious and at its peak in terms of taste. This power bowl embraces the best of the season and is balanced with plant protein, high quality carbohydrates, fiber, vitamins and minerals to keep you satiated and energized for your fall days.

Zatarain’s Parmesan Garlic Brown Rice with White Beans

Zatarain’s Parmesan Garlic Brown Rice with White Beans

Here is how to make it:

Leafy greens: The darker, the better! Dark leafy greens are a good source of vitamins, minerals and antioxidants. For this bowl I used spicy-tasting arugula to accompany the sweeter tasting fall veggies.


In-season cooked veggies: Brussels sprouts and butternut squash are two fall produce standouts! Both are packed with fiber, vitamins and minerals.

Whole grains and plant protein: This dish is made with Zatarain’s NEW Garden District Kitchen brown rice with bean mixes. I used the Parmesan Garlic Brown Rice with White Beans which adds a mix of rich, nutty Parmesan, garlic, ground pepper, whole grain brown rice, white beans and kale. These are an easy way to add whole grains and plant protein to your meals. The best part is that they are ready in just 10 minutes and are packed with at least 11 grams of protein and 9 grams of fiber per servings plus a lot of New Orleans flavor. All five flavors are gluten free and contain no artificial flavors, colors or added MSG. You can find the new Zatarain’s Garden District Kitchen line in retailers nationwide and be sure to check out other delicious recipes on their website like the Savory Mushroom, Bacon & Roasted Garlic Adobo Rice made with Zatarain’s Roasted Garlic Adobo Brown Rice with Black Beans.

Fruit: no-added sugar cranberries add natural sweetness to this dish plus a pop of color!

Healthy fats: pepitas are a good source of heart-healthy fats and are a nutrient- dense crouton swap addition to this power bowl.

Zatarain’s Parmesan Garlic Brown Rice with White Beans 

Print Recipe
Fall Power Bowl
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 30 minutes
Servings
Ingredients
  • 3 cups arugula
  • 1 cup Brussels sprouts, ends trimmed
  • 1 cup butternut squash, cut into small cubes
  • 1/2 cup Zatarain’s® Parmesan Garlic Brown Rice
  • 2 tbsp pepitas
  • 2 tbsp no-sugar added dried cranberries
  • 1 tbsp avocado oil
  • 2 tbsp tahini dressing
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 30 minutes
Servings
Ingredients
  • 3 cups arugula
  • 1 cup Brussels sprouts, ends trimmed
  • 1 cup butternut squash, cut into small cubes
  • 1/2 cup Zatarain’s® Parmesan Garlic Brown Rice
  • 2 tbsp pepitas
  • 2 tbsp no-sugar added dried cranberries
  • 1 tbsp avocado oil
  • 2 tbsp tahini dressing
Instructions
  1. Cook Zatarain’s Parmesan Garlic Brown Rice with White Beans on the stovetop according to instructions and set aside.
  2. Bring a medium pot of water to a boil on the stovetop. Place brussels sprouts in the boiling water and cook them for 10-12 minutes or until tender. Drain and transfer to a large mixing bowl.
  3. Warm a half-tablespoon of avocado oil in a large skillet over medium-high heat. Add butternut squash and cook for about 5 minutes or until tender. Remove and add to the large mixing bowl with remaining ingredients.
  4. Toss ingredients to coat with tahini dressing and transfer to a serving bowl.
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This recipe was sponsored by Zatarain’s.

Clean Eating· Dairy-Free· Entrees· Recipes

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Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
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🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
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What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
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#sponsored 6-ingredient OAT cinnamon rolls for Mon #sponsored 6-ingredient OAT cinnamon rolls for Monday morning! ✨ Made with Greek yogurt, almond butter & 1 cup of 100% whole grain @Quaker Oats. A ½ cup of uncooked oats isa good source of fiber and essential vitamins and minerals like vitamin B1, magnesium, phosphorous and manganese. 

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What you’ll need:
1 cup Quaker old fashioned oats, ground into flour
2 tsp baking powder
1/2 cup plain nonfat Greek yogurt
2 tsp cinnamon
1 tbsp coconut sugar
1 tbsp almond butter, warmed to a liquid consistency

What to do:
1️⃣Preheat oven to 350 F.
2️⃣In a large bowl, combine oat flour, baking powder, yogurt and 1 teaspoon of cinnamon until combined. 
3️⃣Add batter to clean working surface and use a wooden roller to roll the dough into a long rectangle about 1/4-inch thick. 
4️⃣Brush almond butter on one side of the dough and sprinkle with coconut sugar and cinnamon.
5️⃣Roll dough into a long roll and slice into 4 cinnamon rolls Place in a small baking dish and bake for 15-20 minutes.

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