The Golden Harvest Bowl

🥣 Quinoa or Brown Rice: The Energy Base

Both quinoa and brown rice provide complex carbohydrates that stabilize blood sugar and supply long-lasting energy.

• Quinoa is a complete protein containing all nine essential amino acids — ideal for muscle repair and satiety.
  
  
• Brown rice offers fiber and magnesium, supporting digestion and heart health.
  Together, they create a grounding base that keeps you fueled and focused.
  
  

🍠 Sweet Potato: The Antioxidant Powerhouse

Sweet potatoes are rich in beta-carotene, which converts to vitamin A, promoting glowing skin, strong immunity, and eye health. Their natural sweetness satisfies cravings while keeping blood sugar steady, making them the perfect comfort food for fall.

🥦 Brussels Sprouts: The Detoxifier

Part of the cruciferous vegetable family, Brussels sprouts are loaded with vitamin C, K, and sulforaphane, a compound known to support liver detoxification and hormone balance. Their high fiber content also encourages a healthy gut microbiome.

🍏 Apples: The Fiber and Focus Fruit

Apples add a crisp contrast and a dose of soluble fiber (pectin), which supports digestion and helps regulate cholesterol. Their natural polyphenols act as antioxidants that may improve brain function and reduce inflammation.

🥬 Kale or Spinach: The Iron-Rich Greens

Leafy greens like kale and spinach are bursting with iron, calcium, and chlorophyll, helping oxygenate the blood and boost energy. Massaging them with olive oil enhances absorption of fat-soluble vitamins A, D, E, and K — turning this simple green into a powerhouse.

🌰 Pecans, Walnuts, and Cranberries: The Mood Boosters

Nuts are rich in omega-3 fatty acids, supporting brain health and emotional balance. Walnuts in particular have been shown to improve cognitive function and mood. Dried cranberries add antioxidants and a touch of sweetness that balances the earthy flavors.

🍋 The Maple-Tahini Dressing: Creamy Harmony

This dressing brings it all together with nutrient-rich ingredients:

• Tahini (ground sesame seeds) provides healthy fats, calcium, and plant-based protein for sustained energy.
  
  
• Maple syrup adds natural sweetness while delivering trace minerals like manganese and zinc.
  
  
• Apple cider vinegar and lemon juice offer probiotics and vitamin C to enhance digestion and immunity.
  The combination supports the gut-brain connection — leaving you both nourished and calm.
  
  

🧘‍♀️ Why This Bowl Supports Wellness

Each ingredient in the Golden Harvest Bowl plays a specific role: grounding the body, balancing the nervous system, and replenishing nutrients often depleted by stress. It’s a meal that encourages mindfulness, inviting you to slow down, savor, and reconnect with your body’s natural rhythms.

🥗 In Short

Healthy food doesn’t need to be complicated — it just needs to be intentional. This fall, let your meals reflect balance, warmth, and gratitude for the season’s bounty.

THE RECIPE

🍂 Golden Harvest Bowl with Maple-Tahini Dressing

A warm, nutrient-dense recipe to ground your body and calm your mind this fall.

Ingredients (Serves 2–3):

For the bowl:

• 1 cup quinoa or brown rice, cooked
• 1 small sweet potato, cubed
• 1 cup Brussels sprouts, halved
• 1 apple, sliced (Honeycrisp or Fuji)
• 1 cup kale or spinach, lightly massaged with olive oil
• ¼ cup toasted pecans or walnuts
• 2 tbsp dried cranberries (unsweetened if possible)
• Olive oil, sea salt, and black pepper

For the maple-tahini dressing:

• 3 tbsp tahini
• 1 tbsp pure maple syrup
• 1 tbsp apple cider vinegar
• 1 tbsp lemon juice
• 1–2 tbsp warm water (to thin as needed)
• Pinch of sea salt

Instructions:

• Roast your veggies: Preheat oven to 400°F (200°C). Toss sweet potato and Brussels sprouts with olive oil, salt, and pepper. Roast for 25–30 minutes, flipping halfway, until golden and tender.
• Prepare your base: While roasting, cook quinoa or rice and fluff with a fork. Massage kale with a drizzle of olive oil and a pinch of sea salt until tender.
• Make the dressing: Whisk all dressing ingredients in a small bowl until smooth and creamy. Adjust with water to reach desired consistency.
• Assemble your bowl: Layer quinoa, roasted veggies, greens, apple slices, nuts, and cranberries. Drizzle with the maple-tahini dressing and enjoy warm.