Fall Nourish Bowl {low FODMAP, gluten free}

How about a midweek check-in?

Things are going pretty well around here.  Lots of studying and playing with Bernie.

While this week has been pretty ordinary, Monday night was exciting because the singing group I am in had our first rehearsal!

Cue the holiday tunes 🙂

Tara Singing Rehearsal

I also got a fun package in the mail!  My monthly Love Grown love drop included this fun treat…

Love Grown Bats & Boos

The Chocolate and Vanilla Boos & Bats cereal is a really tasty treat and I may or may not have created a little treat with it immediately (coming soon!)

Before I share those tasty treats with you, I want to share a recipe that I talked about over a month ago!

Fall Nourish Bowl

Fall Nourish Bowl from Treble in the Kitchen

This bowl is kind of like a warm salad full of shredded chicken, sweet potatoes, kale, and rice (white or brown work great!).

I started making these bowls when I was having a lot of my tummy issues.  I found that decreasing my raw vegetable consumption and increasing my cooked vegetable consumption really made the difference.  Because I was working to decrease the amount of fiber in my diet to help with my tummy issues, I often opted for white rice rather than brown, but brown rice works great to!

Let’s talk about what makes this bowl so great (besides the flavor!)

Fall Nourish Bowl from Treble in the Kitchen

Sweet Potatoes | great source of carbohydrates, high in vitamin A, vitamin C, manganese, beta-carotene

Kale | high in vitamin K, vitamin A, vitamin C, manganese

Walnut Oil | high in omega 3 fatty acids, vitamin E

With a little weekend prep, this meal is a simple, throw-it-together and have dinner on the table in 20 minutes kind of meal.  You can thank me later 😉

Comforting fall nourish bowl full of nutrients and perfect for an easy dinner. Click To Tweet

Fall Nourish Bowl
 
A comforting meal that comes together in a jif with a little prep ahead of time. Kale, sweet potato, chicken, and rice come together to make a deliciously satisfying bowl perfect for those cooler months.
Author:
Recipe type: low FODMAP, gluten free
Cuisine: dinner, lunch, make-ahead
Serves: 2 servings
Ingredients
  • 3 cups of kale
  • 1 tsp coconut oil (or olive oil)
  • 1 tsp dried chives
  • salt to taste
  • ⅔ cup mashed sweet potato
  • 2 tsp low sodium tamari
  • 1 cup of warm shredded chicken (I cook mine in the crockpot ahead of time and store in the fridge for use throughout the week)*
  • ⅔ cup cooked rice (brown or white will work)
  • 1 Tbsp walnut oil
  • 1 Tbsp red wine vinegar
  • sea salt and pepper to taste
Instructions
  1. For the Kale:
  2. Heat a sautee pan over medium-high heat. Add the coconut oil and the chives to the pan and allow the coconut oil to melt. Then, add the kale and a touch of salt. Cook, stirring continuously until the kale is wilty and has shrunk in size.
  3. For the Sweet Potato**:
  4. Preheat the oven to 400 degrees. Wrap a sweet potato in aluminum foil and bake for 1 hour. Once the potato is cooked, scoop the potato out of the skin. Measure out ⅔ cup of the sweet potato and mix with 1 tsp of tamari.
  5. Assembly:
  6. In a small bowl combine the walnut oil and the red wine vinegar. In two serving bowls, place the kale, sweet potato, shredded chicken, and rice into the bowl. Divide the walnut oil and red wine vinegar dressing between the two bowls and drizzle over the top.
Notes
*To cook 2 chicken breasts, I place them in the crockpot with 2 cups of water or vegetable broth. I then add seasonings (my favorite are turmeric, chives, sea salt, pepper, thyme and rosemary) and allow it to cook on high until most of the water is evaporated. I then shred the chicken and store it in the fridge for the week.

**When I plan my meals for the week, if this Fall Nourish Bowl is on the menu, I plan to cook my sweet potato on the weekend. I then reheat it when I make it for this bowl.

Please note that ½ cup of sweet potato is low FODMAP. Please listen to your own body and eat the foods that make you feel the best.

Inspired by: http://www.mygutfeeling.eu/rejuvenating-bowl/

Fall Nourish Bowl via Treble in the Kitchen

Question of the Day:

  • Has anything out of the ordinary happened to you this week?

Comments

  1. this nourish bowl looks amazing! I love how you added walnut oil to the dressing! 🙂

  2. I am obsessed with sauteed kale right now. I love it when it is extra crispy 🙂

  3. That cereal made me smile 😉 It’s so cute!
    And this does look like the perfect well-rounded dinner bowl! Yum!

  4. This looks delish- and I want that cereal! #realtalk, I have a MAJOR sweet tooth for crunchy cereal :).
    Hmm, it’s my first full week working from home without travel which is super unusual and I’m finding I am not to fond of being home all day on the computer. Bright side is I look forward to my training runs lol!

    • Tara Deal Rochford says:

      Thanks, Liz! 🙂 Yes this cereal is great for taming a sweet tooth!! I totally understand not loving being behind the computer all day, so I try to schedule in lots of breaks!

  5. What a great nourish bowl- I love each and every component!

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