Miso, Sweet Potato and Broccoli Bowl

Cooking time: 40 mins

Orange food is just a necessity in autumn. Hey, we don't make the rules - we just follow them.

This glorious autumnal bowl from chef, recipe developer and blogger extraordinaire @smittenkitchen is just the ticket. An easy to make, filling bowl slow-release energy deliciousness.

Why is it good for my brain?

Why is it good for my brain?

Broccoli is a great source of folic acid (folate), which has been linked to a reduction in depressive symptoms and is essential for the production of neurotransmitters (chemical signals in the brain) and DNA. Sweet potatoes, meanwhile, are a rich source of beta-carotene, which is converted into vitamin A in your body. Vitamin A is key for a healthy immune system and may be linked to the slowing of cognitive decline. And, that delicious sauce? Not just there for flavour. Miso is incredible for your gut health, which has strong links to your overall mental wellness.

"... is something I would like to eat on my lap while sitting on a stoop and watching people crunch through leaves on their hurried way to places I don’t need to be and feel totally centered and restored".


-Deb

Ingredients:

For the Bowl

● 1 cup dried rice or another cooking grain of your choice

● 1 to 2 sweet potatoes

● 1 large bundle broccoli

● 1 to 2 tbsp olive oil

● Coarse or kosher salt

● Freshly ground black pepper

● 1 tsp white sesame seeds

● 1 tsp black sesame seeds

For the miso-sesame dressing

● 1 tbsp minced fresh ginger

● 1 small garlic clove, minced

● 2 tbsp white miso (the mildest kind)

● 2 tbsp tahini (other nut butters can work in a pinch)

● 1 tbsp honey

● 1/4 cup rice vinegar

● 2 tbsp toasted sesame oil

● 2 tbsp olive oil

 

 


 

Method: 

● Heat oven to 200C. Place rice or grain and cooking liquid in a rice cooker or on the stove. Cook according to package directions.

● Peel sweet potatoes and cut into 1-inch cubes. Cut tops off broccoli and separate into bite-sized florets. If your broccoli stems feel especially woody, I like to peel them, then cut them into 1/2- to 1-inch segments.

● Coat one large or two smaller trays with a thin slick of olive oil. Layer sweet potatoes on tray(s) and sprinkle with salt and pepper. Roast for 20 minutes, until browning underneath. Flip and toss chunks around, then add broccoli to the tray(s), season again with salt and pepper, and roast for another 10 to 20 minutes, until broccoli is lightly charred at edges and sweet potato is fully bronzed and tender. Toss chunks around one more time if it looks like they’re cooking unevenly.

● In a small skillet, toast black and white sesame seeds until fragrant. (You can do this in the oven if using an oven-proof skillet.) Let cool.

● While vegetables roast, prepare sesame-miso dressing: Combine everything in a blender and run until smooth, scraping down sides once. Taste and adjust ingredients if needed, but try to resist adding more honey if it tastes salty, as that extra pop of saltiness is exactly what I think sweet potato needs.

● Assemble bowls: Scoop some rice/grains into each, then pile on the roasted sweet potatoes and broccoli. Coat lightly with sesame-miso dressing and finish with toasted sesame seed duo. Serve with extra dressing on the side.

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