🥷 Ninja Nourish Bowl

🌱 Fuel your body. Sharpen your senses. Eat like a plant-powered warrior.

Looking for a meal that feels like a secret weapon against fatigue, inflammation, and cravings? The Ninja Nourish Bowl is a vibrant, satisfying, anti-inflammatory bowl packed with colour, flavour, and healing power. With creamy citrus-ginger Yam Ninja Dressing, earthy black rice, and a rainbow of veggies, this bowl delivers stealthy nutrition with every bite.

Whether you're in recovery mode, detoxing from sugar, or just looking to feel more alive, this is your go-to. 🧘‍♀️💥

🛒 Ingredients

🍚 For the Bowl (serves 2–3)

• 1 cup black rice, soaked 4–6 hours or overnight
• 1–2 medium yams, peeled and roasted
• 1 cup broccoli florets, lightly steamed
• 2 medium carrots, grated
• ½ cup shredded purple cabbage
• 1 avocado, sliced (optional)
• 1 tbsp sesame seeds (optional)
• Fresh cilantro or green onions for garnish

🥣 Yam Ninja Dressing

• 1 medium roasted yam (about 1 cup)
• 2/3 cup fresh orange & lemon juice (about 2 oranges + 1 lemon)
• ⅓ cup rice vinegar
• ¼ cup water (to thin if needed)
• 2 tbsp maple syrup 🍁 (balances the citrus beautifully!)
• 2 cloves garlic
• 1 inch fresh ginger
• 2 green onions, sliced (1 for blending, 1 for garnish)
• ⅓ cup flaxseed oil (optional or reduce for low-fat)

🍽️ Instructions

🥢 For the Bowl:

1. Soak black rice in filtered water for 4–6 hours or overnight. This reduces cooking time, improves digestibility, and reduces phytic acid. Drain and rinse before cooking.
2. Cook soaked rice with fresh water (1:1.5 or 1:2 rice-to-water ratio) for 25–35 mins until tender. Fluff and set aside.
3. Roast yams at 350°F until tender (about 45–60 mins). Cube for bowl, reserve one for dressing.
4. Steam broccoli until bright green and tender-crisp.
5. Grate carrots and shred cabbage.
6. Slice avocado and prep garnishes.

🥄 For the Dressing:

1. Blend all ingredients except one green onion until smooth and creamy.
2. Stir in the sliced green onion or use as garnish.

🧠 Nutrition Commentary

• 🟣 Black rice is rich in antioxidants (anthocyanins), supports heart health, and is naturally gluten-free.
• 🧡 Yams are packed with beta-carotene, fibre, and complex carbs for steady energy.
• 🥦 Broccoli has more vitamin C than oranges and delivers sulforaphane, a powerful cancer-fighting compound.
• 🧄 Garlic and ginger support immunity, reduce inflammation, and aid digestion.
• 🍊 Citrus juice + maple syrup create a perfectly balanced, bright and healing dressing.

✨ Pro Tips

• Double the dressing — it’s delicious on roasted veggies and potatoes.
• Serve warm in winter or chilled in summer. This bowl is a total chameleon. 🥷
• Meal prep-friendly: prep all components ahead and assemble in minutes.

🧩 Optional Add-Ins for Extra Protein

Want to boost the protein even further? These whole-food add-ons blend perfectly with the Ninja Bowl:

• 🫘 Chickpeas (½ cup) – Adds 7–8g protein + fiber
• 🟤 Lentils (½ cup) – ~9g protein
• 🌰 Hemp hearts (1 tbsp) – ~3g complete protein + omega-3s
• 🍠 Edamame (½ cup shelled) – ~9g protein
• 🌿 Tofu cubes (½ cup) – ~10g protein
• 🌻 Sunflower seeds (1 tbsp) – ~2.5g protein + zinc

🍽️ Choose one or mix and match — these make it a power bowl fit for even the most active days!

🧠 But Wait... Do I Need More Protein?

Despite what many people believe, protein deficiency is extremely rare — even on a whole food, plant-based diet. Research consistently shows that most people, including vegans, get more than enough protein when eating enough calories from a variety of whole foods.

🌱 Studies from institutions like the Academy of Nutrition and Dietetics confirm that well-planned plant-based diets provide adequate protein for all stages of life — including athletes. 💪

So while optional add-ins are great for those who want a boost, your Ninja Nourish Bowl already has you covered for strength, energy, and recovery.