We love this wild rice bowl as a warm, cozy dinner, or prepared ahead of time as a nutrient-dense work lunch. The sweet, balsamic roasted sweet potatoes are perfectly balanced by the bright, citrusy kale, and rounded out with the nutty, warm wild rice. We suggest making a big batch – this dish will disappear quickly!
Nurture Yourself with Root Vegetables
As colder months roll in, our bodies begin craving the comfort of heavier dishes and root vegetables. Sweet potatoes are the perfect starch to choose since they’ll provide the flavor and texture the body is craving, while also still providing ample nutrients. Sweet potatoes contain phytosterols, which are compounds in plants that resemble cholesterol in humans. When phytosterols are consumed, they can help lower bad cholesterol. Phytosterols have also been linked to a decreased risk for cancer and can help improve aging skin by encouraging new collagen production.
Get Your Greens in – Even in Winter
Since we often reach for heavier, comforting meals in colder months, it’s important to make an effort to include leafy greens in our diet. Kale is rich in protein, fiber, folate, and alpha-linolenic acid. Kale contains lutein and zeaxanthin, which give it its deep green color and helps protect eye health by preventing macular degeneration. The potassium content of kale may also help protect the body from heart disease. Kale is a great source of vitamin C, important for warding off colds.
Benefits of Wild Rice
We love wild rice as a grain choice since it’s gluten-free and cleanse-approved. Wild rice is slightly higher in protein than most rice varieties. It has been shown to fight various forms of cancer and helps strengthen bones. Thanks to its phosphorus content, it can help prevent stress fractures by helping the body build stronger bones. It has a high antioxidant amounts as well.
2 cups cooked wild rice
2 medium sweet potatoes
4 cups kale
1/2 red onion
1/2 cup unsweetened, dried cranberries
1/2 cup raw walnuts
2 tablespoons balsamic vinegar
3 tablespoons olive oil, divided
Step 1: Preheat oven to 400 degrees. Cook wild rice, according to directions. While rice cooks, cut sweet potatoes into cubes.
Step 2: Toss with balsamic vinegar, salt, pepper, and one tablespoon olive oil. Spread out evenly onto a cookie sheet and bake for 30-40 minutes, flipping halfway through.
Step 3: While sweet potatoes and rice cook, prepare vegetables. Slice onion. De-stem and chop kale. Massage 1 tablespoon of olive oil, salt, pepper, and juice from 1/2 lemon into kale. When rice and sweet potatoes are finished cooking, you can immediately toss with all other ingredients for a warm bowl, or you can let them cool off for a cool dish.
Step 4: Add final tablespoon of olive oil, the other half of lemon juice, and salt and pepper to taste. Toss and enjoy!
Recipe and photography by Kaitlyn Noble
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