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Vegetarian Power Bowls

Posted by LoveandZest
May 01, 2015
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This Vegetarian Power Bowl is packed with nutrients and makes a great lunch or dinner option for busy athletes.

This Vegetarian Power Bowl is packed with nutrients and makes a great lunch or dinner option for busy athletes.

by Kristina LaRue, RD, CSSD

Move over, salad. Power Bowls are comin’ through! With recent emphasis on replacing ‘skinny’ with strong and fit, there has been a much-needed shift in how athletes are fueling!


Don’t get me wrong, salads are great, but to consider them a whole meal for an athlete…. not so much. Yes, they are packed with antioxidants from the veggies, healthy fats from the dressing or cheese, and protein from any added meat, but they won’t leave you feeling full and energized, mainly because salads tend to lack a very important ingredient: carbs!


Insert Vegetarian Power Bowl here! This power bowl is everything you get in a salad, and then some! The antioxidants, healthy fats, and protein are still there, but what you’re getting now that you didn’t get before are necessary complex carbohydrates from the sweet potatoes and quinoa!  


Carbohydrates are an important addition to every meal because they maintain glycogen stores that are released and used during physical activity. Without them these glycogen stores become depleted, leaving your muscles without fuel, resulting in fatigue. It’s time to retire the carb-less salads and step it up with the power bowls! Say goodbye to tired muscles and fatigue, and grab a fork to chow down on this Vegetarian Power Bowl.

This Vegetarian Power Bowl is packed with nutrients and makes a great lunch or dinner option for busy athletes.

This Vegetarian Power Bowl via @KristinaLaRueRD is packed with nutrients and perfect for fueling the busy athlete!
This Vegetarian Power Bowl is packed with nutrients and makes a great lunch or dinner option for busy athletes.

Vegetarian Power Bowl


Serves 2


  • For Power Bowl
  • 1 tablespoon coconut oil, melted
  • 1 medium sweet potato, diced
  • 6 ounces extra firm tofu, drained and diced
  • 1 teaspoon cinnamon
  • 2 cups spring greens
  • 1 cup cooked quinoa
  • ½ cup dried tart cherries
  • 2 tablespoons shelled sunflower seeds
  • For Cashew Honey Mustard
  • ½ cup raw cashews
  • 1 tablespoon yellow mustard
  • 2 tablespoons honey
  • ¼ cup water
  • ⅛ teaspoon paprika


  1. Preheat oven to 425 degrees F. Line rimmed baking sheet with parchment paper. Arrange tofu and sweet potatoes on sheet; coat with coconut oil and cinnamon. Bake for 30 minutes.
  2. Meanwhile, soak cashews in water for at least 15 minutes. Place cashews in food processor and process until ground. Add yellow mustard and honey to food processor and process until combined. Slowly pour in water and continue to process for a minute or so until dressing is formed. Add paprika to food processor and give it a quick whirl in the food processor to combine.
  3. To assemble the power bowls, add 1 cup lettuce to each bowl. Top each bowl of lettuce with ½ cup quinoa, ½ sweet potato, 3 ounces tofu, ¼ cup dried tart cherries, and 1 tablespoon sunflower seeds. Drizzle 1-2 tablespoons of dressing.

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Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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