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

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

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