SuperFuel Cabbage boats with brown rice, chickpeas, mushrooms, avocado & snow peas

Today’s lunch was so colorful, so flavorful, so full of nutrients and whole foods that I feel like 🤸🏻‍♂️🤸🏻‍♂️🤸🏻‍♂️🤸🏻‍♂️💃💃💃💃

We eat with our eyes too... trust me when I tell you including lots of colors in your meal makes a difference. You tend to eat less, feel more satisfied and more engaged with your food. The colors also represent the variety of all the different vitamins, nutrients, minerals you’re getting. 


So what do we have here exactly? Well, we have
1️⃣raw cabbage boats
2️⃣with brown rice, 
3️⃣chickpeas, 
4️⃣avocado, 
5️⃣grilled cashews, 
6️⃣ & snow peas on board. 
7️⃣mushrooms

Dressed in a soy, olive oil, chives, shallots, cayenne pepper dressing.

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So let us first take a look at what the different ingredients here bring to our bodies; what is their added value; what good do they do for us? 

1️⃣raw cabbage (boats)

  • It is a cruciferous vegetable that protects our heart
  • It is one of the leading vegetables to help prevent diabetes
  • It is super rich in antioxidants
  • It is known for its super cancer-fighting properties

2️⃣brown rice  

  • It is gluten-free high in fiber… it can help prevent colon cancer
  • It is rich in antioxidants… it plays the big leagues, along with blueberries, goji berries, etc.
  • It is high in manganese… it helps the body synthesize fats
  • It is rich is selenium… which can reduce proneness to certain illnesses such as heart disease, cancer, arthritis, etc.
  • It is a low glycemic index food… it releases sugar slowly into the body, and can help reduce the risk of developing diabetes when consumed on a regular basis
  • It is the star of the macrobiotic diet… which has been shown to also combat many illnesses and help restore health

3️⃣chickpeas 

  • It is rich in plant based proteins ... great pre-workout 
  • It is great at helping regulate blood sugar levels
  • It has a high fiber content and can aid in promoting a healthy digestion
  • It can help promote weight loss through a quicker feeling of satiety 
  • It helps protect against heart disease and cancer

4️⃣avocado

  • It is a fruit 
  • Includes potassium which can help reduce blood pressure 
  • A good source of vitamin B to help fight off infections and diseases 
  • Low glycemic index and can help to stabilize blood sugar 
  • Provides 'good fat' to help combat the bad cholesterol 
  • Contains folate which is crucial for cell repair 
  • Contains lutein, which can protect against eye disease

5️⃣grilled cashew(s) 

  • It contains heart protecting monounsaturated fats 
  • It is rich in antioxidants
  • It helps strengthen your bones
  • It provides an energy boost, and is a great snack 
  • It helps prevent gallstones
  • It helps increase the feeling of satiety and can promote weight loss if eaten in the right quantities

6️⃣ snow pea(s) 

  • It helps promote weight loss
  • It helps prevent diabetes
  • It reduces the likelihood of constipation
  • It helps build stronger bones
  • It helps reduce inflammation in the body

7️⃣ mushroom(s)

  • Promotes a healthy heart
  • Promotes a healthy digestive tract
  • Can help prevent certain types of cancers
  •  Helps boost the immune system 
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So, what ingredients do you need exactly for to create this yumminess? 

  • 50g or 1/2 cup brown rice
  • 7 button white mushrooms 
  • 1/2 cup snow peas
  • 3 red cabbage leaves 
  • 1/2 avocado 
  • Chickpeas (store bought, already ready in a glass jar)
  • 2 tbsp Olive oil
  • 2 tbsp Chives (fresh or dry)
  • 1 tbsp Parsley (fresh or dry)
  • 1-2 tbsp Shallots (fresh or dry)
  • 1 tsp Paprika 
  • 1 tsp White pepper 
  • 1 tsp Rock salt
  • Pinch of Chili flakes
  • 1/2 lemon
  • 3-5 Grilled cashews 

Method for the brown rice, 

  1. In a pot, on medium heat, add a little bit of olive oil
  2. Once the oil is warm, add your ½ cup or 50g of brown rice
  3. Mix the rice for 2 minutes in the olive oil to give it more taste
  4. Then add 2 cups of cold water
  5. Add a pinch of salt
  6. Bring to boil
  7. Once the water is boiling, reduce the heat to medium and make sure your water doesn’t evaporate completely/too quickly and that your rice burns
  8. Let it cook for about 40 mins (please check your brown rice packaging in case it indicates a different timing) 
  9. Stir occasionally to make sure the rice doesn’t stick to the bottom of your pot
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Method for the mushrooms, 

  1. Peel the mushrooms and chop thinly 
  2. In a non-stick pan, place on high heat with a touch of olive oil to start 
  3. Once the pan/olive oil is hot, add in your mushrooms and mix well with salt, white pepper, dried shallots (or fresh), dried chives 
  4. You can reduce the heat to avoid the mushrooms burning, but you want them to color a bit (without being burnt)
  5. Mix well and let it sit for 5-10 minutes and once your mushrooms look like they'll melt in your mouth, you are good to go! 
  6. Add some fresh or dry parsley at the end once heat is off and mix 
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Method for the chickpeas, 

  1. Rinse the store bought chickpeas and sift
  2. Then dress the chickpeas with two squeezes of lemon juice, 1 tsp olive oil, pinch of salt, 1 tsp paprika 

Method for the avocado

  1. Simply carve the avocado out with a spoon and slice into thin slices 
  2. Dress with a squeeze of lemon

Method for the snow peas, 

  1. Boil water with a pinch of salt (or no salt is fine too) 
  2. Once boiling, add in your snow peas and count 40seconds (we want to keep them nice and crunchy - if you prefer not, then leave the snow peas in for 2 minutes and then sift and run under cold water)

Method for the cabbage,

  1. If you bought a whole cabbage, cut it in half
  2. Then on that half, cut out the heart, the big white part (when you cut it out it will look like a triangle almost) 
  3. Take off the first one or two leaves and get rid of them
  4. Then take 3 following cabbage leaves, rinse them with water and 1 tbsp white vinegar, rinse well in a bowl

PUTTING IT ALL TOGETHER

Take a cabbage leaf

Add a bit of brown rice 

Add a bit of chickpeas 

Add your snow peas & mushrooms 

Top it off with avocado & grilled cashews 

Repeat x3! because one leaf is just not enough.

Enjoy! :) xoxo