Metabolic POWER BOWL Recipe: Micronutrients for Optimal Health & Blood Sugar Levels | Levels Kitchen
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- Опубліковано 19 чер 2024
- Learn how to make a metabolically healthy power bowl. This recipe is easy, fun, and versatile. You don’t need to follow the recipe exactly; what matters is using at least 3 colors of vegetables. This meal contains the five recommended components of metabolically optimal meals: minimizing refined sugar and grains, tons of fiber, sources of omega-3 fatty acids, lots of micronutrients and antioxidants through a diverse array of vegetables, and probiotic-rich foods.
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Suggested ingredients: Salmon, cauliflower rice, broccoli rice, basil seeds, chia seeds, walnuts, almond butter, ginger, lime, garlic, red miso, garlic, Brussels sprouts, pecans, orange peppers, cherry tomatoes, turmeric, purple cabbage, avocado, jalapeños, coconut milk, cayenne pepper, tamari, olive/avocado/coconut oil, scallions, lupini beans, sauerkraut or beet kraut, salt, and pepper
#DrCaseysPowerBowl #metabolicHealth #powerBowlRecipe #healthyRecipe #microbiome
📍 What Dr. Casey Means discusses:
0:00 - Metabolic power bowls
0:20 - The 5 components of metabolically optimal meals
1:49 - Walkthrough of the recipe
3:26 - Broccoli rice and cauliflower rice as the bowl’s base or alternatives
4:18 - We’re not getting enough fiber
6:19 - The anti-inflammatory and antimicrobial properties of garlic
8:00 - Variety of textures in a final meal
9:02 - Benefits of finding diverse vegetables at a farmer’s market
10:58 - Cruciferous vegetables have a superpower chemical compound
13:49 - Colorful vegetables mean nutrient powerhouses
16:44 - Preparing onion, avocado, and jalapeños
19:37 - Preparing cauliflower rice
24:02 - Creating the almond butter, ginger, and red miso sauce
27:36 - Roasting Brussels sprouts
29:36 - Sautéeing some vegetables
32:07 - Benefits of turmeric as a nutritional powerhouse spice
35:57 - Preparing the omega-3-rich salmon
37:23 - Plating the power bowl
38:23 - Revisiting the five components of the metabolic power bowl
40:17 - How to get more fermented foods into your diet
42:05 - How to fit the power bowl recipe into your busy schedule
42:43 - Benefits of the gorgeous power bowl recipe
👋 WHO WE ARE:
Levels helps you see how food affects your health. With real-time, personalized data gathered through biosensors like continuous glucose monitors (CGM), you learn which diet and lifestyle choices improve your metabolic health so you can live a longer, fuller, healthier life.
🔗 LINKS:
Link to recipe: www.levelshealth.com/blog/dr-...
Subscribe here on UA-cam: ua-cam.com/users/levelshealth?sub_...
Connect with Dr. Casey Means on Instagram: / drcaseyskitchen
Connect with Casey on Twitter: / drcaseyskitchen - Навчання та стиль
I'd love a series on metabolically healthy sauces! Yogurt based, miso based, tahini based, almond butter based, etc!
I need this cooking series to continue. I definitely struggle to think of healthy meal ideas. Also, I wouldn't be opposed to a cookbook. 😬
Great idea! You can find this recipe and more recipes like it right here, www.levelshealth.com/blog/article_types/levels-kitchen.
Great! I look forward to it.
I absolutely love the way you geek out about food! 💜 Good (real) food is everything!
0:22: 🥗 The Metabolic Power Bowl is a versatile meal that incorporates five components for metabolically-optimal meals.
7:41: 🥗 Creating a power bowl with a variety of textures, flavors, and colors for a more interesting and enjoyable eating experience.
12:49: 🥦 The video demonstrates how to prepare Brussels sprouts and purple cabbage for cooking.
18:01: 🌶 The video demonstrates how to prepare a chili pepper by removing the seeds and membrane, and how to prepare a sauce using ginger.
23:02: 🍲 The video is about making a creamy and flavorful sauce using coconut milk, jalapeno, ginger, garlic, lime juice, cayenne pepper, and tamari.
28:31: ! The video demonstrates how to cook cauliflower and broccoli rice with Brussels sprouts and garlic.
33:43: 🍽 The video demonstrates how to prepare crispy Brussels sprouts and salmon with olive oil, salt, pepper, and optional citrus.
39:03: 🥗 The video discusses the importance of incorporating fermented foods into meals and provides tips on how to easily include them in daily diet.
Recap by Tammy AI
Thanks for saving my time! Amazing how this AI summary tool work! Where you download this Tammy AI?
My new favorite UA-cam channel! Thank you so much, Dr. Casey! ❤
We appreciate the support, Valeria! 🖤
Her brother Calley Means who is also very smart is going after big food/pharma. What a family!
Looks amazing but I am oxalate sensitive. Please do a bowl that has low/no oxalates. Thank you! Love your channel!
I scrape the peel off my ginger, they're treated with an antifungal. Loving these one dish meals, thank you so much!!
Good to know.
Watch out, Martha Stewart: Dr. Casey’s in the house! 😄
I'm going to make this tonight! Thank you. 💚💛🧡❤🌈 Just love you and your bro and what you two are doing. Bless you both!
Wonderful! If I were to watch this every day I would be SO smart!
Superb! Thank you, Casey!
You're amazing! Thank you.
Very well done! Looks like an amazing meal.
Look so wonderful.
Loved this!! Keep up the great work!!
Feel like this is a great way to bring the cooking community and the metabolic health community closer together.
Great comment!
Could also throw some mustard on the cruciferous veggies to boost the effects of sulforaphane!
Love your videos ❤
This looks delicious! Going to try. Any thoughts on avoiding aluminum foil? Is parchment paper an option? Thank you!
Sure would be nice to have the references to your statements of how chopped foods release there health benefits!
I like this Chanel and her recipe n all the veggies i need to loose weight
You have my subscription 🎉😂😂
I have a question: should we avoid amaranth, quinoa, lentil or chickpeas pasta, buckwheat and others? Thank you for the informative and nicely shot videos.
People have reported that grain-rich diets tend to spike their glucose significantly. If you’d like to put this to the test, try eliminating or limiting your consumption of rice, rye, quinoa, oats, millet, corn, bulgur, buckwheat, or barley.
Lentils on the other hand are packed with fiber-you’ll get a third or more of your daily needs in just a half cup. Among the many perks of fiber, it feeds good gut bacteria, which helps curb inflammation and increase the production of metabolically beneficial short-chain fatty acids.
❤😊
Can i add pistachio.?
When meal prepping for bowls like this, is nutrient loss a real factor? For example for pre-chopped veggies, or pre-cooked salmon that will sit in the fridge for a while
The good news is that pre-cut vegetables are just as healthy for you as whole vegetables - as long as they’re fresh!
Pre-cut foods will begin to break down quicker, so eat them in a timely fashion - usually within five or six days before the vitamin levels drop off. Until you eat the vegetables, store them in airtight containers.
If chopping is more convenient for you and will increase your vegetable consumption, you should do it 😊
Love the info about the bio-chemical properties of the foods but knife skills need some improvement to promote safe use (see culinary knife skills videos).
On another note, why processed oil like olive oil rather than the actual olives blended into the dressing?
In any case, the power bowl is an awesome and delicious idea and will be making my first one tomorrow! Can’t wait and thanks for the education.
The choice between oil and whole olives will depend on personal preference and the specific dish you are making. There's no right or wrong answer 😊
Oil can be easily incorporated into dressings, sauces, and marinades. Whole olives, on the other hand, need to be pitted and blended, which can be time-consuming and messy.
I'm glad to hear that you're excited to try the power bowl recipe! I hope you enjoy it and that it becomes a staple in your meal rotation.
unfortunately tomato has lectins and is a nightshade - especially cherry tomatoes...use large tomato skinned and deseeded, also pecans have lectins as well- use walnuts instead . Almonds also on a nono list- use macadamia or pine nuts for sauce. Beans and lentils are lectin loaded, they need to be pressure cooked or sprouted.
IF YOU ARE ALREADY HIGH INSULIN RESISTANCE.. WHY WOULD YOU ADD MORE CARBS ??LIKE FIBER??
So many of these foods are full of oxalates to name but one of vegetables!! I have suffered for years eating lots of superfoods which are basically toxic, to my detriment
Couldn't find the zucchini beans on Google
Lupini beans! Brami is a great brand!
Oceans are polluted as well.
WHAT ABOUT OXYLATES ?? JOINT PAINS?? AND HIGH INSULIN ??
Eating protein, fat and good carbs ( sweet potato ) and vegetables won't give glucose spike anyway.
Can catch the name of the bean's
Lupini
Lupino
I appreciate what you’re doing. The information is important. But unfortunately, what I see , is that this information isn’t for the populations that needs it most. The information It doesn’t feel like it is meeting the needs of the groups with obesity or type 2’s. It feels like it is aimed at the yoga mat clad, recycled water bottle wearing individual that has a lot of time on their hands.
I would love to see more accessible ideas. That would get the buy in of the common householder. This certainly won’t get the buy in of most.
Thank you Dr Means for this video. v/r. Steve
Tin foil 😮 no way!
Everything was great except the use of canned products.