Fall Harvest Bowl Recipe (great for gut health!)

Ingredients (yields 4 servings):

Vegetables:

🥣 1 head of cauliflower

🥣 1 handful of spinach (to add to orzo)

🥣 1 large sweet potato or 2 smaller sweet potatoes

🥣 2 large carrots

🥣 Spice blend: 1 tsp garlic powder, 1 tsp rosemary, 1 tsp thyme, 1 tsp chili powder, 1 tsp paprika

Orzo:

🥣 2 tbsp butter

🥣 3 cloves garlic

🥣 1 cup orzo

🥣 1 cup milk

🥣 1 cup chicken broth

🥣 ½ cup cheese (preferably parmesan but mozzarella works too)

Instructions:

1️⃣ Clean and chop cauliflower, carrots, and sweet potato. Season all over with salt, pepper, and spice blend. Roast at 425°F for about 20 minutes on the lower rack, flipping halfway through.

2️⃣ Melt butter in a large skillet over medium heat. Add garlic and cook until fragrant, stirring constantly, about 30 seconds. Pour orzo into pan and toast for about two minutes.

3️⃣ Pour chicken broth and milk into pan. Lower heat, cover, and simmer for about 20 minutes or until most of the liquid has been absorbed.

4️⃣ Lower heat and add spinach and cheese. Cook and stir until cheese is melted and spinach is wilted.

5️⃣ Add a layer of orzo to the bottom of each bowl as the base. Place roasted vegetables on top. Top with salt and pepper to taste.

Commentary:

This bowl is healthy, quick to assemble, perfect for fall, and GREAT for gut health! Roasted vegetables are the star of this recipe, and the cheesy, garlicky orzo pairs great with it.

You can use any combination of roasted vegetables you’d like, but I chose cauliflower, spinach, sweet potato, and carrot because they’re amazing for your digestive system.

Cauliflower - high in fiber and water, prevents constipation, lowers risk of colon cancer, provides fuel source for healthy bacteria that lives in our gut

Spinach - high in fiber, folate, vitamin C, vitamin K, and vitamin A; great source of prebiotic

Sweet potato - high in two kinds of fiber and good source of prebiotics like oligosaccharides (improves balance of gut bacteria), has lots of antioxidants

Carrot - has mix of soluble and insoluble fiber and also contains prebiotics

I’ll definitely be making this recipe a lot more this fall!

*Adapted from This Savory Vegan’s “Fall Harvest Grain Bowls” (but made it not vegan, as you can see)

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