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About the Recipe: Serving a Taco Bowl is a fun dinner since everyone can build their own taco bowl, adding the ingredients that they love the most. This recipe is easy to make because the veggies marinate while cooking the rice for 15 minutes and at the same time, cook the plant based “meat” for about 6 minutes and if using beef, about 10 to 12 minutes. It’s always fun to have a celebration supper that’s filled with a rainbow of healthy ingredients.
Eat a Rainbow of Vegetables: To get that rainbow pot of gold, be sure to eat a variety of different-colored fruits and vegetables throughout your day. Most colorful fruits and veggies have anti-inflammatory and antioxidant effects that may benefit different aspects of your health.
Main phytonutrients
- Red: lycopene (from the vitamin A family)Lycopene is the carotenoid that gives all red fruits and vegetables their vibrant pigment, and it’s a powerful antioxidant too.
- Dark Red – betalains
- Yellow/Orange carotenoids (e.g., beta carotene, alpha carotene, beta cryptoxanthin), which belong to the vitamin A family
An antioxidant, the beta carotene found in these foods is converted into Vitamin A (retinol) when consumed,
The Yellow family are nutrition powerhouses. That’s thanks to the carotenoids, bioflavonoids and Vitamin C they carry
- Leafy greens: chlorophyll and carotenoids
Cruciferous greens (e.g., broccoli, cabbage): indoles, isothiocyanates, glucosinolates
Are bursting with carotenoids and bioflavonoids, in addition to fiber, potassium, iron, calcium, and folate.
- Purple/blue – anthocyanins
The darker the food, the higher the concentration of antioxidants.
- White and Brown – anthoxanthins (flavonols, flavones), allicin
Each color represents a different phytochemical and set of nutrients that may benefit your health.
For More Information See:
How to Eat the Rainbow: Tips for a Colorful Diet (healthline.com)
To Serve:
Place ingredients in bowls; let everyone build their own taco bowl. Alternate Serving: Place lettuce over the entire dish or large bowl. Arrange ingredients in separate portions on large serving platter. Drain the dressing from the vegetables before serving. Garnish with a few sliced jalapenos; serve with tortilla chips; garnish the center with sour cream or plain yogurt; lightly sprinkle with paprika.
Yield: Serves: 4 dinner portions
pdf for Copy of Recipe – Garden Fresh Taco Bowl
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