Monday, June 30, 2014

Broccoli Power Bowl with Sesame Orange Sauce

For the past month, I've been taking a "Learn to Run" clinic. And for someone who hates running, I've been totally surprised by how easy it has been.  I'm still not someone who would combine "fun" and "run" in the same sentence, but I will say that it has not been horrible.

Since the clinic is in the evenings, one of the challenges has been finding something quick, nutritious, filling, yet light to eat.  I have been told that it is not a good idea to eat too much protein before running since it takes a lot of energy for your body to digest it, and ultimately, you want that energy to go to powering your body to run, so I have created this power bowl that will provide fuel and energy for any activity you may be doing.  If you are running, try to eat at least two hours ahead of time.  The sauce comes from Angela Liddon's Oh She Glows Cookbook.

For this recipe, I was able to find garlic scapes (the long curly things in the photo) and pea tendrils at the Farmers Market; however, you could use garlic cloves and spinach instead.

Serves 2 generously.


3 Tbsp Shiro (light) miso
2 Tbsp rice vinegar
1 Tbsp sesame oil
1 Tbsp tahini (sesame paste)
1/4 cup fresh orange juice
1 tsp maple syrup (or other liquid sweetener)

1 cup farro or brown rice, cooked according to package directions

1 Tbsp coconut oil
1/4 tsp red pepper flakes
3 garlic scapes (or 2 garlic cloves) sliced thinly
1 head broccoli, chopped into bite-sized pieces
2 carrots, cut into coins
1 handful bean sprouts
1 bunch pea tendrils (or 1 cup fresh spinach, chopped)
2 Tbsp sliced almonds, toasted at 350 degrees Fahrenheit for 5 minutes
2 Tbsp fresh basil
2 tsp black (or white) sesame seeds


1. Cook farro or brown rice according to package directions.

2. Blend the first six ingredients together in a blender, bullet, or food processor.  Set aside.

3. In a large frying pan, sauté coconut oil, red pepper flakes, broccoli, carrots, and a pinch of sea salt over medium heat for about 15 - 17 minutes.

4. Add the bean sprouts and pea tendrils and cook for another 2 - 3 minutes.

5. Add the sauce and heat through for another minute.

6. In two bowls, divide the farro.  Top with broccoli mixture and garnish with almonds, basil, and sesame seeds.  Enjoy!

Shopping Tips:

1. As I mentioned above, pea tendrils and garlic scapes are only available at Farmers Markets in early summer, so if you don't have them, just substitute with garlic and spinach.

2. Miso is sold in the refrigerated section of health food and Asian stores.  It is used to add depth to many dishes (including others on this site), so it is worth having in your fridge.  It lasts a long time and contains healthy probiotics among other health benefits.

3. Black sesame seeds are nice to have for the colour contrast, but white ones will work just fine.  You can toast them if you want, but be careful that they don't burn.

4. Tahini is one of the main ingredients in humus and can be found in any major grocery store.  It is usually in the world foods section or the nut butter section.

5. You can use toasted or untoasted sesame oil for this recipe.  I used untoasted.

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