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 am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

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. 👏🙌👍👊

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

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!

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

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