Two Bowls to Try

Ready for some new healthy ‘Bowl’ ideas? Here are two to try, both enhanced with extra antioxidants and anti-inflammatory from powdered Sencha tea. You can substitute Sencha powder with matcha tea. Learning how to use matcha in cooking is a great way to add powerful antioxidants in each meal.


Here’s the bowl I made today…

Asian Lime-Cilantro Grain Bowl

Layer in a wide, shallow bowl:

½ cup cooked brown basmati rice

½ cup mixed veggies (slivered snow peas, red pepper, and

½ cup quick-pickled veggies (I had julienned carrot, daikon radish, cucumber)

½ cup steamed edamame (shelled soybeans)

3 Tb Lime-Cilantro-Green Tea sauce, drizzled over the bowl

Small bunch of chives, slivered and sprinkled on top

¼ tsp powdered sencha and ½ tsp toasted sesame seeds, sprinkled over the top

Green Goodness Falafel Bowl

Falafel is a great source of vegetable protein – these spicy little balls or patties of fried goodness are made of chickpeas, and provide a good source of fiber as well. I use a falafel mix that is gluten free, and super-easy to make. Just stir the mix and water together according to the package directions, and let sit for 30 minutes to absorb, then make into small patties and pan fry in just a skim of olive oil to create a nice crunchy exterior without the added grease of deep-fat frying. I always make up a big batch, and freeze the extras – microwave for a minute, then crisp in a dry pan before serving for an almost-instant lunch or snack. Traditional tzatziki sauce is made with lemon juice, yoghurt, garlic, and mint. My version adds in powdered sencha for an extra boost of green goodness and savory umami flavor. The lemon juice in the sauce helps your body access the nutritional benefits of the green tea, as well. Win/win!


1 cup washed leafy greens, dried well and shredded

½ cup mixed veggies (raw or quick-pickled) like cucumbers, carrots, bell pepper

Handful of cherry tomatoes, washed and halved

Handful of kalamata olives

1 oz crumbled feta cheese

2-3 warm falafel patties to top

Green Goodness Tsatziki Sauce to dress and dip

Green Goodness Tzatziki Sauce

Stir together:

½ cup Greek-style yoghurt

Juice and zest of one small lemon

Small handful of fresh mint leaves, washed and chopped fine

Pinch of salt

½ tsp powdered Sencha 

Meet the Author: Sarah

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