BALANCED BOWLS / WORKOUT RECIPES
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- Опубліковано 10 лют 2024
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CONTACT: hello@tishwonders.co.uk
WORKOUT BALANCED BOWLS (all recipes serve 2)
Chipotle honey prawns, black bean quinoa, spiced sweet potato, lime and jalapeño dressing + avocado bowl
Chipotle honey prawns:
150g prawns
salt
1 tbsp. chipotle paste
1 tsp. red pepper paste
1 tsp. honey
1.5 tbsp. lime juice
2 garlic cloves
Black bean quinoa:
1.5 cup cooked quinoa
150g cooked black beans
1 roasted or ½ fresh red pepper
30g fresh coriander (cilantro) / parsley
¼ small red onion
3 tbsp. extra virgin olive oil
1 tbsp. lime juice
salt & black pepper
Spiced sweet potato:
1 large sweet potato
½ tsp. cinnamon powder
1 tsp. cumin powder
salt & black pepper
Lime & jalapeño dressing:
200g coconut yogurt
30g fresh coriander (cilantro)
2 slices jarred jalapeño
1.5 tbsp. lime juice
Salt
Avocado:
1 x avocado
Chicken, red cabbage mango slaw, roasted broccoli, curry yogurt tahini and rice bowl
Chicken
Red cabbage mango slaw
1//4 red cabbage
½ ripe mango
¼ tsp. fresh chiili
1 tbsp. apple cider vinegar
1 tbsp. extra virgin olive oil
salt
Roasted broccoli:
200g broccoli
1 tsp. garlic powder
salt
extra virgin olive oil
Curry yogurt tahini:
1/3 cup yogurt
1/3 light tahini
1 tbsp. cumin
1.5 tsp. curry powder
½ cup water
1tsp. maple syrup
Salt & black pepper
1 tbsp. lime juice
Rice:
1 cup cooked white rice
Crispy teriyaki tofu, edamame hummus, mushroom rice + kimchi bowl
Crispy teriyaki tofu:
400g firm block tofu
1.5 tbsp. garlic powder
2 tbsp. tamari or soy sauce
4 tbsp. corn flour
Oil (to fry tofu)
40ml teriyaki sauce
Salt
Edaname hummus:
1 cup edamame beans
60 ml light tahini
1 garlic
2 tbsp. lemon juice
30g parsley
2 tbsp. extra virgin olive oil
1 tbsp. water
salt
Mushroom rice:
200g mushrooms
¾ cups uncooked brown rice
1.5 cups vegetable stock
2 garlic cloves
2 Spring onions (scallions)
2 tbsp. tamari or soy sauce
salt
Kimchi:
2 tbsp. kimchi - Навчання та стиль
Honestly, every time the notification pops up that you uploaded a video I get so excited. I am a medical doctor and have been educating myself on the gut microbiome. Your recipes are amazing in this regard. The variety of pro- and prebiotic food is exceptional.
I've been watching your videos for years and have made many of your recipes. Dont change a thing. ❤
This is a suggestion. Which I personally would think would be great. Either set up your own company or work with one of the established companies like green chef and have these bowls set up and delivered with all ingredients and recipe ready to go. I would definitely purchase them. With the choice of choosing which meal I want each day. Mixed with a choice of either plant or non plant. It would be wonderful. X
Yum! Sorry, but it’s ‘edamame’ not ‘edaname’ Love your recipes!
No joke I was having an anxiety attack last night and watching this calmed me right down haha, bowls cure anxiety
My husband and I LOVED the chicken mango bowl. Definitely making the shrimp one next. In case anyone else finds this helpful, here are the instructions for it--courtesy of this video's transcript and ChatGPT. (I find it helpful to load the recipes into the Paprika app for meal planning and cooking.)
Recipe: Chicken, Red Cabbage, and Mango Bowl
Instructions:
Season the Chicken:
Season chicken thigh fillets with garlic powder, cumin powder, ground coriander, cayenne, oregano, minced fresh garlic, and olive oil. Rub the seasoning over the chicken.
Roast the Broccoli:
Chop broccoli into florets and place them on a lined baking sheet.
Season with salt, garlic powder, and a drizzle of olive oil.
Roast in a preheated oven at 180°C (350°F) for 15-20 minutes, until tender. Keep an eye on it to prevent burning.
Prepare the Red Cabbage and Mango Salsa:
Finely chop the red cabbage using a sharp knife or a grater.
Peel and chop the mango into small cubes.
Chop the spring onions and red chili.
In a bowl, combine chopped red cabbage with salt, apple cider vinegar, and extra virgin olive oil. Massage to soften the cabbage.
Add chopped mango, spring onions, and red chili. Mix well and set aside.
Make the Curry Yogurt Tahini Dressing:
In a bowl, combine tahini, Greek yogurt, cumin, curry powder, salt, maple syrup, lemon juice, and a little water to thin the mixture. Mix until smooth.
Cook the Chicken:
Cook the seasoned chicken thigh fillets on a griddle pan or in the oven until fully cooked. Flip them occasionally to ensure even cooking.
Prepare the Rice:
Cook white basmati rice according to package instructions or use quinoa if preferred.
Assemble the Bowl:
Serve cooked rice or quinoa in a bowl.
Top with roasted broccoli, seasoned chicken, and the red cabbage and mango salsa.
Drizzle generously with curry yogurt tahini dressing.
Recipe: Chipotle and Honey Prawn Black Bean Quinoa Bowl
Prep Quinoa:
Cook quinoa according to package instructions or soak it for at least an hour beforehand to reduce bitterness.
Marinate Prawns:
Combine chipotle paste, red pepper paste, honey, lime juice, salt, and pepper to make a marinade.
Pour the marinade over the prawns and let them sit in the fridge to deepen the flavor.
Prepare Sweet Potatoes:
Peel (optional) and chop sweet potatoes into small to medium-sized chunks.
Place them on a baking tray and season with cumin powder, cinnamon powder, salt, pepper, and a drizzle of olive oil.
Roast in a 200°C (400°F) oven for about 30 minutes until cooked and golden.
Make Quinoa and Black Bean Salad:
Dice red onions and bell pepper.
Chop coriander.
In a large bowl, combine cooked quinoa, black beans, diced red onions, chopped bell pepper, coriander, olive oil, salt, pepper, and lime juice. Mix well.
Prepare Avocado and Coconut Yogurt Dressing:
In a blender or mini chopper, combine coconut yogurt, fresh coriander, jalapeno, lime juice, salt, and blend until smooth.
Cook Prawns:
In a pan, heat olive oil and cook garlic for a couple of minutes.
Add marinated prawns and cook for 3 to 4 minutes until cooked through.
Assemble the Bowl:
Divide the quinoa and black bean salad into bowls.
Top with roasted sweet potatoes, cooked prawns, and sliced avocado.
Drizzle with the avocado and coconut yogurt dressing.
Thanks, Doll!
I've been watching your videos for years and you've really impacted my perspective on preparing food! I love the intentionality of pairing different flavours, the nutritious and diverse recipes, and the focus on eating what makes you feel good. Also recently saw a documentary that shared how historically Black people did not have access to healthy nutritious meals, but look at you changing that narrative. You are a role model!
I don’t agree with the comment about tight shots I think you focus on the ingredients and I love how it’s not long drawn out scenes of you chopping etc and you also focus on about doing it to your own taste 👍 and keep it simple and easy around a flexible recipe . Your ideas are just great and you leave room to mix and match ideas and bowls which I love . I find your ideas really inspiring and creating super tasty food which by keeping it simple and focusing purely on the ingredients you inspire me to get creative whilst cooking healthy balanced food . I really appreciate your videos and recipes and just wanted to say thankyou as I feel lucky to have come across your cooking on UA-cam so massive thanks and keep doing what your doing 👌✨💫
I’m making changes to the foods I eat & this was my first thought for inspiration 🙏🏾🙏🏾🙏🏾
Everything looks AMAZING!!
Thank you 🤩
The chioptle honey recipe with black bean quinoa, spiced sweet potato lime and jalapeno dressing - ABSOLUTELY DELICIOUS. I love the way you put together flavor profiles of healthy dishes. There is nobody like Tish!!! Love her.
Honestly.. I watch your vids while eating my meals 😄 love your aesthetic, the energy and the vibes🪄✨ thank youuuu girly!
These all look incredible! I just bought some tofu, so the last bowl is perfect, and I always have kimchi so I am excited to try this recipe! ☺
Tried this and it is just amazing! The combination and mixture of all flavours is insane.
Love this so much and LOVE your channel. Psst...it's edaMame not edaName
LOVE your bowls! I will def try the mango one this week.
One thing - I believe it's edaMame not edName :)
Thank you! Yes I got it wrong 😭 and I eat them often! I always order saying edaname loool
I would love a physical cookbook!
I am obsessed! I wish you could see the pictures of my food, inspired by your work❤
Wow! I found your videos at the perfect time. I want to incorporate more whole foods into my meals. I have no reason to do further research! Your videos are exactly what I need. Ive already made 3 recipes and all have been too delicious. Keep doing what you do. We love you 🩷
Made the chipotle honey shrimp bowl today & not only was it delicious, it was somehow incredibly filling but light? My sister & I both felt full but energized instead of sluggish. So happy I found this channel, instant subscriber
THAT CHICKEN BOWL! it looks divine
They all look perfect, can’t wait to try them! Many thanks for sharing Tish!! ❤
My pleasure 😊
You always come through with the beautiful, nourishing meals. All look so delicious! Thanks for sharing!
This post came right on time. I am making the quinoa right now!
Okay, I’m trying ALL of these. Thank you!
Wow!!! I really enjoyed to watch this video!!! These recipes look delicious!!! I want to make them all😊
That first bowl 😍😍 I’m going to try to make this week!
I have the Balanced ebook. I have made all the recipes in the book. What an amazing cook you are! I can’t wait to get more recipes from you. Thank you so much!!😊
🥰🙏🏾🫶🏽
I’m going to whip up that first bowl for supper today, yay! Cant wait to try it 😋
I love the idea of edammame hummus because I'm allergic to chickpeas and people always use that.. so excited to try this and someone else I saw did a Carrot 🥕 hummus. Thanks so much
This is absolutely full of amazing flavor bomb protein bowls! (And you used my fav: shrimp!) So healthy, so fresh, great reminders of how to eat flavorful but healthy if you just prep a bit! Bravo, Tish! Great video, as always!😋🤤🥰
Awww thank you! Hope you love 🫶🏽
I cant wait to try them. They look delicious!!!
Jesus loves you continue with your goals
Love your videos. Also… just got the Waterdrop! We love it. Thanks for showing it
Thank you for these amazing dish ideas!! They all look so yummy, I will try them up this week!
Every bowl is work of art ❤❤❤🙌🙌you are beyond incredible 🙌👏👏👏 pure perfection every recipe
greetings its always a gift seeing you preparing gorgeous meals. 🥰🙏
💕🫶🏽
Your videos are perfect inspiration. 👏👏👏❤️
I’ll be making some of these this week for my meal prep. Currently making the harissa meatballs for dinner tonight ❤. Thank you so much
I have a red cabbage in the fridge crying out to be used in that recipe! YUM!
Your channel and your recipes are sooooo amazing! Thank you
Hey Tish! They look delicious. I'm going to try them all.
Love this!
I love your videos but rarely have the time to sit down for them anymore. I hope you consider making shorts in the future. Much love ❤❤
Oh yes ma'am! Will be trying #1 this week! Was looking for a quinoa breakfast for the week so perfect timing!
You are so beautiful and sweet and have the most creative bowls!! I am getting a bit overwhelmed because I have to get my planning and buying in order. So inspiring🙏
These look so great! Going to try this with some plant-based shrimps as I have a family history of Cancer so need to avoid the mercury, lead and PCBs in fish. Thanks so much for sharing
Hi Tish wonder,new subscriber I have been missing out on these wonderful recipes not any more 😋👍
Fantastic Recipes ! 👍
Triiissshhhh, just had the Chicken and red cabbage bowl! It was SO good! Can’t wait to try the shrimp one! Thank you for sharing such nutritious deliciousness!
Amazing! So happy to hear this! 😊
Your dishes always look so good! I’m wondering what kind of chipotle and red pepper paste you used on the shrimp?
Thank you 🫶🏽 both are from Waitrose (their brand)
Definitely trying that first bowl next week. 😋 And the tofu one. 😊
Enjoy ❤️
Haven't been to this sight in a very long time, and as per usual, she is blowing the roof off the building with her amazing recipes!!! Where is your restaurant because, I'm coming!
Awww thank you ! One day it will happen 🫶🏽💕
Apologies if I missed it, but what brand of coconut yogurt do you use or suggest?
Coco yogurt here in the UK
Love your videos and always have! No need to change a thing! I came back to get dinner ideas for tonight! 🥰👍🏾
All bowls look delicious- will definitely cook them😌
What seeds do you use / sprinkle on the food at the end?
How do you get use to the taste of tofu? I can’t get into the taste
it barely tastes of anything, its all about whatever you season / marinate it with so just keep trying different things. maybe its the texture you dont like so you can try different methods, oven/ air fryer etc
All 3 look delicious
Really love your recipes and videos. Thank you so much for sharing this with everyone ❤️🙏🏽
Thanks so much for providing healthy workout meals with accessible ingredients. Can you add the measured ingredients to the chicken? I have chicken thighs and this would be perfect. Looks like the chicken ingredients are missing. ❤
Thank fo sharing, Tish. 🤗
If you don’t like tahini beside in hummus, what’s a good alternative?
Amazing as always 💗💗💗💗💗💗
Will be doing the last bowl tomo
Hi from Ny. I work out and want to eat better. Wow, the food looks really tasty. Like 1.9k
Wonderful recipe. Switch out the shrimp for chicken or kosher fish.
Why wouldn’t raw vegetables not be ok for people? I was curious about that part
I don't care for shrimp but I think I could use salmon instead. Yes?
❤❤
They all look so delicious 😋🤤
Just what i neeed new ideas on this
💕🥰
😍🤤
👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻😋🤤
Love totally 🔥🔥🔥❤️❤️❤️👏🏿👏🏿😍😍😍👍🏿👍🏿👍🏿💯💯💯
I always appreciate your creativity! Thank you for continually sharing your ideas with us. It’s difficult finding flavorful yet healthy recipes. So, I definitely appreciate your content. Plus, they’re so colorful and vibrant. I will definitely try the quinoa bean bowl.
Hey 👋🏾 Tish❣️❣️❣️ I really wish you would freeze and ship💆🏾♀️😂🤣🤣
Did you know that frozen tofu that is cooked -- fried or baked -- tastes just like chicken?
It’s what you season it with that makes it taste like chicken. Freezing it just changes the texture. ☺️
Love your recipes - although 1/2 cup of water for the sauce in the description might need to be changed. I added it all in and it made it too watery so be careful and don't add it all at once!
Oh I’m sorry to hear. I defo measured 1/2 measuring cup which isn’t actually alot of water and was fine with that. Sometime tahini brands will vary etc… but yes best to add gradually if you’re not sure 🫶🏽
They are all calling my name❤😂
Yaaay
Cool, Tish ! Especially the Tofu Bowl. Hey, what´s going on in your life lately ? Like to see a Vlog again.
Do you have a video of how your body felt after you went back to eating meat? I’m considering it I know everyone is different, just courious.
Edamame
Your black top is beautiful. Wear is it from ?
Edename? 🥴
Video film is too close…..
Out of all the food channels in the world, only yours consistently inspires me at the highest level. Love everything about your dishes and your channel's style. ❤🥣
I really like videos, I love your recipes, but please vary your shots. Every shot is a tight shot. It's hard on the eyes and it's diifucult to get any perspective. I would love to see more of you cooking.
I film + edit all alone. Sometimes these vids take weeks to create (I know I make it look easy!) Appreciate your perspective but setting a whole other camera up would be a lot for me right now + i usually look like a hot mess when im cooking so not sure that would be fun for anyone to see 😂 have taken on board your feedback though and appreciate it
Why do you have to see her physique in the shots? Her shots contain all the relevant visual information.
What a bummer, I've always loved Tish's videos and her style is just what defines her. However, you are free to make your own videos in your own way.
I love your videos and I get so inspired to get up and cook! ❤❤❤
I disagree, I think her videos are perfectly edited! You can use the slowdown feature on the top right ☺️
Too fast.Where is the recipe?
Description 😅
These all look amazing and I love making your recipes 🫶🏼 Curious why you say edaname instead of edamame?
Looool I should know better I defo pronounce wrong
@@TishWonders lol oh ok! 💚💚💚
This is a suggestion. Which I personally would think would be great. Either set up your own company or work with one of the established companies like green chef and have these bowls set up and delivered with all ingredients and recipe ready to go. I would definitely purchase them. With the choice of choosing which meal I want each day. Mixed with a choice of either plant or non plant. It would be wonderful. X