Recipe of the WEEK:Polyphenol Power Bowl with Lemon Herb Chicken

Polyphenol Power Bowl with Lemon Herb Chicken

A colorful, anti-inflammatory power bowl loaded with fiber, antioxidants, healthy fats, and now a satisfying protein boost to support muscle, metabolism, and blood sugar balance — especially important for women over 40. The roasted beetroot and sweet potato bring vibrant phytonutrients while the lemon herb chicken adds lean protein to make this a complete, balanced meal.

Serves 2

Ingredients

Lemon Herb Chicken

• 340g (12 oz) boneless skinless chicken breast or thighs

• 1 tablespoon extra virgin olive oil

• Juice of ½ lemon

• 1 teaspoon garlic powder

• 1 teaspoon dried oregano

• ½ teaspoon sea salt

• Black pepper to taste

Roasted Vegetables

• 1 medium beetroot, peeled and cut into 2cm cubes

• 1 medium sweet potato, peeled and cut into 2cm cubes

• 1 tablespoon extra virgin olive oil

• ½ teaspoon ground cumin

• Pinch of sea salt and black pepper

Bowl Base

• 185g (1½ cups) cooked quinoa, cooled

• 2 large handfuls rocket or mixed greens

• Seeds from ½ pomegranate

• 30g (¼ cup) walnuts, roughly chopped and lightly toasted

• 1 tablespoon pumpkin seeds

• Small handful fresh mint, roughly torn

• Small handful fresh parsley, roughly chopped

Tahini-Lemon Dressing

• 2 tablespoons tahini

• Juice of 1 lemon

• 1 small clove garlic, finely grated

• 1 teaspoon extra virgin olive oil

• 1 teaspoon date paste

• 2–3 tablespoons warm water

• Pinch sea salt

Method

1. Preheat oven to 200°C (400°F).

2. Toss beetroot and sweet potato with olive oil, cumin, salt, and pepper. Spread onto a lined baking tray in a single layer and roast for 25 minutes, tossing halfway through, until golden and caramelized.

3. While vegetables roast, combine chicken with olive oil, lemon juice, garlic powder, oregano, salt, and pepper.

   • Grill, bake, or pan-sear over medium heat for 5–6 minutes per side until fully cooked and internal temperature reaches 165°F.

   • Allow to rest for a few minutes before slicing.

4. Whisk together tahini, lemon juice, garlic, olive oil, date paste, and salt. Slowly add warm water until smooth and drizzleable.

5. Toast walnuts in a dry skillet over medium heat for 2–3 minutes until fragrant.

6. Divide greens between bowls. Add quinoa, roasted vegetables, sliced chicken, pomegranate seeds, walnuts, pumpkin seeds, mint, and parsley.

7. Drizzle generously with tahini-lemon dressing and serve.

Nutritional Breakdown Per Serving

(Approximate values with chicken added)

Macronutrients

• Calories: ~690 kcal

• Protein: ~42g

• Carbohydrates: ~62g

• Fiber: ~12g

• Fat: ~31g

• Saturated Fat: ~4g

Key Micronutrients

• Vitamin A: ~250% DV

• Vitamin C: ~35% DV

• Magnesium: ~30% DV

• Iron: ~28% DV

• Folate: ~30% DV

• Potassium: ~22% DV

• Zinc: ~25% DV

• Vitamin K: ~40% DV

• Selenium: ~55% DV

Why This Bowl Supports Longevity & Hormone Health

• Polyphenol-rich foodslike beetroot, pomegranate, herbs, and greens help combat oxidative stress and inflammation.

• High-protein mealssupport muscle maintenance, metabolism, blood sugar regulation, and satiety.

• Healthy fats and fiberimprove hormone production, gut health, and insulin sensitivity.

• Colorful plant diversityfeeds the gut microbiome and supports mitochondrial health and cellular energy.

Optional swaps:

• Steak instead of chicken for higher iron and B12

• Salmon for omega-3 support

• Chickpeas or lentils for a plant-based option

• Goat cheese or feta for extra flavor and creaminess (because life’s too short for sad salads)