MEAL PREP: The "SUPER" Bowl

This is one of those go-to meal prep meals that's SUPER delicious, SUPER (starting to get it?) easy, and packed full of SUPER foods. Make a large batch for the week. Check options for different flavor choices.

*NOTE: If you're using pre-cooked protein, it's sort of up to you if you want to add it in during the cooking process or at the end. Use your judgement, but rule of thumb is if it's flavored, you can probably add it in towards the end. If it's bland, add it in earlier to infuse some flavor in. Just keep in mind that cooking pre-cooked protein likely will toughen it a bit.

Let's get started.

WHAT YOU'LL NEED:

*Options included

• TOOLS: Large wok or pot/pan for 1 pan. Or giant salad bowl for mixing.

• TOOLS: Small/medium pan with lid for quinoa

• *TOOLS: Large cookie sheet or something big and flat that can go in the oven

• 1 bunch kale

• 1 mug of quinoa

• 1 small onion

• 2 large cloves to half a head of garlic

• *1-2 handfuls of sweet potatoes (literally whatever you can stack into your hands without it falling off - I have small hands so I use 2 hands)

• *1 LB vacuum package of ground beef

• Non-extra virgin olive oil, grapeseed, or avocado oil (or whatever you have on hand)

• *Paprika

• *Cayenne pepper (adjust for heat level)

• Salt + Pepper

TO MAKE IT:

1. Preheat oven to 425

2. Wash and dry your ingredients

3. Roughly cube up sweet potatoes and toss with oil. Seasoning optional but no salt. Stick in oven for 20 mins (stir at 10 mins, but skip if lazy)

4. Cook quinoa: 1 part quinoa to 2 part water/stock with salt and pepper. Bring to boil then simmer with lid slightly open for 5 mins, turn off heat and cover lid tightly and let it sit on the cooking surface for 15 mins.

5. Rough chop garlic and onions and add to oiled pan on slightly above medium heat

6. When onions starts turning slightly clear add in ground beef and seasoning, and stir

7. Roughly chop the kale, and when the beef is almost cooked all the way through, add the kale, turn off heat, and toss/stir to soften the kale (For my League of Legends friends: I typoed "kayle" every time so far)

8. Mix in the quinoa and sweet potato. Salt and pepper to taste.

You can eat this hot or cold. Optionally top with hot sauce.

OPTIONS:

These aren't the only options, but some safe ones so you don't have to think.

• Brown rice: You can sub out the quinoa for rice or pasta but then it wouldn't really be as super. It'd still taste good. Brown rice is an easier sub, but I wouldn't eat it cold

• Chicken instead of beef (or really any other simply seasoned meats - preferably roasted, or tofu):

  • If you're in a rush, get pre roasted chicken from Costco or Wholefoods etc. Shred and add

  • Roast your own chicken

• "Italian" version - Sub sweet potatoes for cherry tomatoes, scald (cook in high heat) in pan before turning down the heat for the garlic and onions. Sub seasonings with oregano and marjoram (or use bottles labeled "Italian Seasoning). Add shredded Parmigiano Reggiano or other creamy hard cheeses with quinoa. Sub the hot sauce at the end with fresh extra virgin olive oil, black pepper, and shredded cheese

• "Asian" version - as much as it pains me to call something Asian, sub the meat with tofu or chicken, remove all seasonings and use half salt half soy sauce/oyster sauce, add a 3 finger pinch of sugar if you use soy sauce for that "xian" (鲜), add some toasted sesame seeds and top with sesame oil

Enjoy your terrible super foods.

-TC