Base Dragon Bowl Recipe You ve tackled the power bowl a simple recipe for a complete, hearty meal and are ready to take it to the next level. Dragon bowls give you freedom to embrace your creative side and allow you more flexibility to play with different world cuisine-inspired flavor profiles. A dragon bowl base has high-quality protein, and nutrient dense vegetables over a whole grain base, or is sometimes served over roasted sweet potatoes. Depending on which flavor profile you choose, the sauce will transform each bowl into a unique variation that you can switch up to keep dinner interesting all week. Shape the base recipe using the ingredients you have on hand, and what flavors you re craving today. (continued on the next page...)
Base Ingredients Makes 3 to 4 servings WHOLE GRAINS ( TO 2 CUPS, UNCOOKED) (Choose your favorite, or use what you have on-hand) Brown rice Amaranth Millet Quinoa Raw forbidden rice (simply soak overnight, then rinse before using) Whole-wheat couscous (Avoiding gluten? Try quinoa instead) Wheat berries (Avoiding gluten? Use brown rice instead) Roasted sweet potato PROTEIN ( CUP) (Choose your favorite, or use what you have on-hand) Firm, organic tofu, cubed Organic tempeh, sliced Beans garbanzo (chickpeas), cannellini (white kidney beans), kidney beans, or black beans. Lentils green, yellow or red. Organic edamame (whole soy beans) Nuts, raw VEGETABLES ( TO 2 CUPS) (Choose what s in season, or use what you have on-hand) Cabbage (any variety), shredded Carrot, thinly sliced Bell peppers, sliced Kale, collard greens, arugula or spinach Cucumber Broccoli Zucchini FLAVORING INGREDIENTS Use the Thrive Forward Flavor Profiles download in the Discover New Go-to Meals lesson in this chapter to help you choose a global cuisine-inspired flavor profile for your dragon bowl. (continued on the next page...)
General Instructions Cook grain in water, and set aside. 2 Prepare (chop or dice) your protein and vegetables of choice. 3 Add grain, protein and vegetables to a wok or sauté pan and simmer with flavoring of choice until all ingredients are warm. 4 Serve in bowls. (recipe on the next page...)
Variation : Coconut Green Curry Dragon Bowl Recipe makes 3 to 4 servings WHAT TO USE WHOLE GRAINS 2 cups brown rice, uncooked PROTEIN 2 oz. organic tempeh VEGETABLES /4 to /2 cup carrots, julienned /4 to /2 cup zucchini, julienned HOW TO USE IT Cook brown rice (or whole grain of your choice). 2 Prep all veggies and ingredients and place in mixing bowl with rice. 3 Heat a wok or sauté pan on medium-low. 4 Stir-fry carrots for 2 minutes, before adding in zucchini and tempeh for 2 more minutes. 5 Add coconut milk and green curry paste to the pan. Stir ingredients until properly mixed and warmed. 6 Pour sauce over ingredients in large mixing bowl; toss and serve. FLAVORING /2 cup (4 fl oz.) coconut milk (canned, not beverage) Tbsp. green curry paste /2 to cup fresh cilantro (to taste), chopped 2 Tbsp. sesame seeds 2 Tbsp. hemp seeds /2 cup green onions, chopped or julienned
Variation 2: Kale Sweet Potato Dragon Bowl Recipe makes 3 to 4 servings WHAT TO USE WHOLE GRAINS medium sweet potato, roasted and roughly chopped cup cooked millet PROTEIN cup cooked white beans VEGETABLES 5 leaves lacinato/dinosaur kale, sliced or torn into bite-sized pieces /4 cup fresh radish, chopped HOW TO USE IT Heat skillet or frying pan over medium-high heat; add olive oil, roasted sweet potatoes and garlic. Fry until sweet potatoes are lightly browned on each side. 2 Prep vegetables. Cooking is optional: add sliced kale last minute to slightly sauté until just wilted, or keep kale raw. 3 In a large serving bowl, add millet, sweet potatoes and vegetables. 4 Toss millet, vegetables, and white beans with olive oil, apple cider vinegar and herbes de Provence before serving. FLAVORING 2 cloves garlic, minced /3 of medium red onion, thinly sliced lengthwise or shaved 2 Tbsp. olive oil Tbsp. apple cider vinegar Tbsp. herbes de Provence Herbes de Provence is a herb blend native to France, which contains savory, fennel, basil, thyme, and lavender. You can easily sub any combination of these herbs if you do not have herbes de Provence in your pantry.
Variation 3: Nutty Dragon Bowl Recipe makes 3 to 4 servings WHAT TO USE WHOLE GRAINS cup brown rice, uncooked PROTEIN 3/4 cup cashews, or almonds VEGETABLES /2 cup carrots, julienned /2 cup zucchini, julienned /2 cup mushrooms, sliced (unsliced enoki, crimini, or shitake mushrooms add extra flavor, but white mushrooms do the trick as well). /2 cup red cabbage, thinly sliced /4 cup fresh cilantro, finely chopped HOW TO USE IT Cook your brown rice in a rice cooker or cooking pot. 2 Make satay sauce: Combine hot sauce, nut butter, ginger, sesame oil, tamari, lime juice and sweetener in a small bowl and then pour into wok and heat at a low temperature for 5 minutes, until ingredients are thoroughly combined. 3 Prep veggies and remaining ingredients (except cilantro) and add to wok with satay sauce. 4 Let simmer until warm. 5 Garnish with cilantro. Serve in bowls. FLAVORING (SATAY SAUCE) 4 Tbsp. nut or seed butter (such as peanut or almond) /4 cup gluten-free tamari sauce Tbsp. Sriracha, or Asian-style hot sauce 2 tsp. of maple syrup, agave nectar, or orange juice 3 tsp. lime juice or rice vinegar Tbsp. sesame oil /4 tsp. of fresh ginger, grated