Featuring Fusion Power Bowls

You may have noticed that “the Bowl” has made many appearances on the Philadelphia Fusion’s menu over the last few weeks. As we reach the Play Offs of Stage 1, Season 2 in Overwatch League, the guys have a lot of healthy lifestyle goals. I’m. happy to help them reach these goals by creating tasty meals for them that promote not only overall health, but specifically mental endurance and long-lasting energy. They have even gone so far as to spruce up the gym adding new equipment and heavier weights for the squats.

As I write the menu for the next few weeks ahead, I challenge them to try new combinations and ingredients they may not be acquainted with. The best way to do that is to build different bowls and have them ready to grab when they come down to the kitchen for lunch. At dinner there is more of a family style selection where they can pick and choose portions. In contrast, the love-a-bowl experience guides them to a healthy eating experience with portions of proteins, complex carbohydrates, and nutrient rich compliments to complete a meal, setting them up for either a day of practice and VOD reviews or a league competition. After a few weeks of doing this, I’ve noticed that they build dinner plates that closely resemble the bowl portions including more vegetables!

What makes just an ordinary bowl Love-A-Bowl? Having set up a quick-service restaurant around this concept as well as frequented a few myself, I can tell you there are so many options to choose from. Don’t be overwhelmed! Stick with the majority of the ingredients and cuisine style you are most comfortable with at first, then venture to try a new ingredient or two that maybe you’ve never thought of using.

I’ll break down the basics for you.

Steak & Hummus Bowls

Well Balanced

You’ll want to have three key elements that will be the base of your bowl.

  1. Protein such as beef, chicken, fish, eggs, quinoa, dried beans or tempe (some plant based protein).
  2. Complex Grains such as wild, brown or heirloom rice, bulgur, flax, farro, couscous, or whole grain pasta. {If going ketogenic, ditch this and double your protein and veggies.}
  3. Vegetables & Fruits There are a wide of nutrient rich ingredients in this department choose from depending on seasonal availability. The key is to find what you like and don’t overcook, which can deplete the vitamin and mineral values significantly. Adding a handful of power greens or micro sprouts will enrich the bowl adding more flavor as well as additional vitamins and minerals.
  4. Have Fun! Additional compliments can add flavor and flare to your bowls. Ethnic spice profiles include a lot if nutritional value to your dish. Don’t be afraid to explore adding spices like turmeric, ginger, cumin, cinnamon ,cayenne and sea salt. Fresh herbs, garlic, leeks, roasted nuts, berries, bark and bay leafs can help add flavor and excitement to otherwise simple ingredients. These ingredients have antioxidants and phytonutrients that can stimulate digestion and activate your body.

Green Goddess Bowl pictured above is a very simple, fresh and delicious bowl. It is light on carbohydrates, but you can add a nice soba or whole grain pasta if you are looking to bulk up.

If you check out my instagram @chefheidila you can see a bunch of bowls I’ve been making. Feel free to ask for specific ones to be featured on the blog! I’m more than happy to talk bowls with you!

Love-A-Bowl Recipe

Green Goddess Chicken

  • 2 organic chicken breasts, seasoned with herbs de Provence, olive oil, and baked at 350 for 30 minuets or temperature of 165 F
  • 1 crown of broccoli, steamed or blanched, sea salt
  • 1 cup of chickpeas, cooked, seasoned with cayenne, thyme, olive oil and sea salt, baked at 350 for 15-20 minutes
  • Slice red onion for flavor
  • 1 avocado sliced
  • Herb Vinaigrette, you can buy this or make it, see below
  • Handfuls of your favorite greens
  • Whole Roasted Almonds

***Toss the greens with just enough dressing to coat lightly, add the avocado, red onion and broccoli and mix. Place in the bottom of the bowl. Place chicken on top and sprinkle your almonds and chickpeas in. Enjoy with a smile!

Herb Vinaigrette (makes 1 1/2 Cups)

  • 1/4 Cup White Wine Vinegar
  • 2 Tablespoons Dijon Mustard
  • 3/4 Cups Olive Oil
  • 2 teaspoons sea salt
  • 1/4 teaspoon black pepper
  • 1/4 Cup Chopped Parsley
  • 1 1/2 Tablespoon Chopped Basil

Whisk vinegar and mustard together. Slowly whisk in the olive oil. Stir in the herbs and seasoning.