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Island Bowl

In Caribbean culture many of the foods that we eat on a daily basis can be considered superfoods. Superfoods are great for providing your body with the fuel it needs. Follow steps for “Island Style Coconut Quinoa & Beans” for the base of this dish.



2 cups of Broccoli ⁣⁣

2 cups of Kale - chopped ⁣⁣

2 cups of Butternut Squash - Cubed⁣⁣

1 Semi-ripe Plantain⁣⁣

1 cup Grape-seed Oil⁣⁣

1 pound of Chicken (optional: see below for instructions)⁣⁣

3 tbsp of Olive Oil⁣⁣

3 tbsp of Garlic⁣⁣

3 tsp of Salt, Pepper, and Cayenne Pepper⁣⁣, Curry Powder

1/4 cup Sun Flower Seeds⁣⁣


Chicken Preparation:⁣⁣

1 tbsp of Olive Oil⁣⁣

1 tbsp of Minced Garlic⁣⁣

3 sprigs of Thyme (leaves only)⁣⁣

1 tsp of Salt⁣⁣

2 tsp of Pepper⁣⁣

2 tsp of Jerk Powder⁣⁣

2 tsp of Cayenne Pepper⁣⁣

2 tsp of Garlic Powder⁣⁣


Place chicken breast on a baking sheet & drizzle w/ olive oil, thyme, garlic, and seasonings & bake on 375° for 25 min or until cooked. ⁣⁣


Next, place broccoli & squash in a bowl and drizzle 2 tsp of olive oil, 2 tbsp of garlic, & 2 tsp of salt, pepper, curry, and cayenne pepper. Massage the veggies. Leave the remaining ingredients for the kale. Place broccoli & squash on a baking sheet & place in the oven on 375° for 20-25 minutes or until cooked. ⁣⁣


Slice the plantain & fry in a cup of grape-seed oil on medium-high heat. Take plantain out once they begin to turn golden brown. Sprinkle with salt and press the plantains with a spatula or plantain press & fry once more. Take the plantain out of the pan once they are crispy. Dry excess oil off with a napkin & sprinkle more salt. ⁣⁣


Lastly, sauté the chopped kale in a pan w/ olive oil, garlic & the remaining seasonings. Cook until the kale is tender & add more olive oil if necessary.⁣⁣


Lastly, create the bowl by adding quinoa and beans first and then placing the chopped chicken, kale, plantains, broccoli, and squash on top. Finish by sprinkling sunflower seeds on top!⁣

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