Easy Bean Bowl

By Julia Howard, MPH, RHN

Easy Bean Bowl

During times of stress, don’t be too hard on yourself if you fall off the nutritional wagon. The key is to get back on as soon as you can. You don’t need to beat yourself up over it or continue eating poorly as if all is lost.

Who had chips and wine for supper last week? Yep, me too. And that’s ok. You need to give yourself a chance to let the initial shock of this dramatic shift in how we’re all living register.  

But this week, let’s take some time to get back to a routine. Try to keep meal times similar to how they’ve always been. Prioritize a varied whole-food, plant-based diet of colourful fruits and veggies. This type of diet will provide your body with the phytonutrients and fibre it needs to support your immune system, improve your gut health, and help you deal with stress. 

If you’re taking this time at home to focus more on your nutrition, incorporating more plant-based proteins into your diet is one thing you could try. If you’re looking to add some more canned beans and lentils to your diet, be sure to check the sodium content on the label and try to choose a “no salt added” variety. 

Need some inspiration? Here’s one of my favourite plant-based recipes, the Easy Bean Bowl.

Easy Bean Bowl (Serves 3)

Ingredients

  • 3 tbsp extra virgin olive oil
  • 1 can of black beans (or adzuki or mung beans, rinsed and drained)
  • 1.5 cups of short grain brown rice (or quinoa), cooked in water
  • 1 lime, juiced
  • 7-8 mushrooms, sliced
  • 3 handfuls of salad leaves (e.g., spinach, kale)
  • 1 large sweet potato, chopped and roasted
  • ½ tsp chili powder
  • Pinch of sea salt
  • Avocado, sliced

Directions

  • Preheat oven to 350 degrees F.
  • Prepare rice (brown rice takes about 40 minutes to cook).
  • Chop sweet potato into cubes, place onto a pan, and drizzle with 1 tbsp extra virgin olive oil and sprinkle with chili powder.
  • Cook sweet potato for about 20 minutes.
  • Heat oil in a pot and add black beans, stirring occasionally while coating beans in 2 tbsp water, juice of lime, a sprinkle of chili powder, and a pinch of salt.
  • Sauté your greens and mushrooms in a few tablespoons of water and salt.
  • Build your bowl! Grains on bottom, beans in the middle, + root veggies, greens, and mushrooms on top.
  • Season with lime juice, salt, and freshly cracked pepper.
  • Optional: add slices of avocado on top (1/4 avocado each/bowl).

Hope you enjoy and thanks for reading,

~Julia

If you want to learn more about nutrition or have some nutrition goals you need help with, we offer online nutrition coaching!

Julia Howard Nutritionist + Run Coach
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I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

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JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

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