RECIPES + SHOPPING LIST + PREP LIST
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Bountiful Bowls

Posted by Karina Hines on Mar 10, 2022 6:32:42 PM

 

Breakfast, lunch and dinner bowls brimming with lots of vibrant fruits and vegetables, you will be sure
to get your daily dose of healthful whole foods with this menu.

 

Botanical Features & Benefits

Simple + affordable recipes.

Mixed berries + whole grains + lots of vegetables & greens + pasture-raised local beef.

Low-fat • High fibre • Liver & digestive supportive • Low GI
Anti-oxidant, vitamin & mineral-rich to support the immune system.
RECIPES
SHOPPING LIST AT A GLANCE

OUR RECIPES USE SIMILAR INGREDIENTS EACH WEEK TO HELP YOU BUILD A WORKING PANTRY
ingredient focus: affordable + sensible + seasonal + sustainable
Review each Recipe for Serving Ideas | Swaps & Substitutions + Additions.  Choose what you like!
Please support your local farms ~ because nutrition begins in the soil with strength from our farmers.

FRUIT & VEG HERBS

  • Limes
  • Onion
  • Garlic
  • Mushrooms
  • Potato
  • Sweet Potato
  • Avocado
  • Salad Greens
  • Kale
  • Arugula
  • Spinach
  • Scallions
  • Parsley
  • Cilantro

NUTS & SEEDS & DRIED FRUITS

  • Cashews
  • Pumpkin Seeds
  • Sunflower Seeds
  • Chia Seeds
  • Coconut
  • Raisins

SPICES + OILS + VINEGAR

  • Olive Oil
  • Soy Sauce | Tamari
  • Chilli Sauce
  •  
  • Sea Salt
  • Pepper
  • Smoked Paprika
  • Oregano
  • Mixed Herbs

 

 

PANTRY

  • Tin Tomatoes
  • Tomato Paste
  • Black Lentils
  • Quinoa
  • Spaghetti
  • Rolled Oats
  • Honey | Maple

FRIDGE | FREEZER

  • Frozen Berries
  • Eggs
  • Ground Beef
PREP AHEAD
OPTIONS

Muesli for Oatmeal
Cooked Quinoa + Lentils
Bolognese Meat Sauce
Roasted Sweet Potato
Vegetable & Herb Prep
Mixed Berry Cashew Crème 

Karina's tips + Food for thought


Sweet potatoes botanical benefits:- help support liver function are rich in essential vitamins + minerals + anti-oxidants, and resistant starches that support our microbiome, digestion, gut and brain health.

 
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