As the days grow cooler and the leaves turn, there’s no better time to enjoy a hearty and healthful harvest bowl. This meal is a collection of vibrant, powerful ingredients designed to boost your health with every bite. of vibrant, powerful ingredients designed to boost your health with every bite. Let’s dive into why this harvest bowl is more than just a fall favorite—it’s a blueprint for longevity.
Watch Me Make The Harvest Bowl
Get ready to witness the magic and learn about how this bowl is delicious and helps to give you glowing skin!
How to Make My Harvest Bowl
What Else Can I Use?
Did your pantry play a trick on you and run out of an ingredient or two? Don’t worry. Here are some easy swaps:
- French lentils can be switched for green or black lentils.
- Walnuts can be swapped for pecans.
- Wild rice offers a really nice autumnal flavor here, but you can use quinoa as a suitable alternative.
- You can replace the sweet potato with pumpkin. It won’t be quite as flavorful, but still very good.
- The dressing is great with baharat, but would work well with a pumpkin spice blend or a garam masala.
Why This Harvest Bowl is Special
This harvest bowl checks all the boxes—fiber-rich, full of healthy fats, packed with vegan protein—all while keeping blood sugar levels steady. Each ingredient is chosen for maximum nutrient density to keep you satisfied and thriving.
Why These Ingredients are Great for Longevity and Skin Health
Every element in this harvest bowl was selected with intention, each bringing unique health benefits that contribute to a long, vibrant life—and radiant skin.
French Lentils
French lentils are an excellent source of plant-based protein, providing nearly 24 grams per serving. They support collagen production for firm, youthful skin and are rich in zinc, essential for reducing inflammation and aiding skin repair. Dr. Michael Greger, author of How Not to Die, says, “Legumes are one of the most important dietary predictors of longevity.” With their polyphenols and antioxidants, lentils pack a powerful punch.
Wild Rice
Wild rice is a unique grain loaded with antioxidants, particularly anthocyanins, which combat oxidative stress and keep your skin looking young and bright. with antioxidants, particularly anthocyanins, which combat oxidative stress and keep your skin looking young and bright. It’s also packed with B vitamins that support energy metabolism and cellular repair. Dr. Valter Longo, longevity expert and author of The Longevity Diet, highlights the importance of whole grains like wild rice in any diet for healthy aging.
Sweet Potatoes
Baking sweet potatoes can caramelize their natural sugars and raise their glycemic index. In this recipe (and all recipes on Longevity Bender) we will steam the sweet potatoes. By steaming them, we keep their GI lower, preserving beta-carotene and supporting steady blood sugar levels. Beta-carotene is converted to vitamin A, which promotes healthy skin cell turnover and gives your complexion a smooth, radiant glow.
Apples
Apples are rich in vitamin C and polyphenols that protect the skin from environmental damage and boost collagen production. Studies in The American Journal of Clinical Nutrition link regular apple consumption to a longer lifespan and improved skin health.
Walnuts and Pumpkin Seeds
Walnuts are packed with omega-3 fatty acids, which help maintain skin hydration, reduce redness, and support elasticity. Dr. David Sinclair, known for his work on aging, champions the inclusion of omega-3s in a longevity-focused diet. Pumpkin seeds are a powerhouse of zinc—vital for reducing acne, supporting skin healing, and fighting inflammation—and contain vitamin E for extra antioxidant protection.
Pomegranate Seeds
Pomegranate seeds bring a burst of color and a high dose of antioxidants that support cardiovascular health and help delay aging at the cellular level. Research from The National Center for Biotechnology Information notes that pomegranate extract can promote autophagy, the body’s natural process for cellular renewal, keeping your skin vibrant and youthful.
Baby Spinach
Dark leafy greens like spinach are rich in beta-carotene and vitamin C, both of which boost collagen and keep skin clear and smooth. Spinach also delivers vital minerals that support overall skin health.
Dressing with Lemon and Extra Virgin Olive Oil
Lemon juice is a natural source of vitamin C, which enhances collagen synthesis and acts as a gentle exfoliant for a brighter complexion. Extra virgin olive oil, full of healthy fats and vitamin E, keeps skin hydrated and elastic while protecting against free radicals.
High Protein Vegan Recipes: The Protein Breakdown
Wondering how this harvest bowl stacks up in the protein department? Here’s the breakdown:
- French lentils (1/2 cup): ~24 grams of protein
- Wild rice (1/2 cup): ~6.5 grams of protein
- Sweet potato (1 medium): ~2 grams of protein
- Walnuts (1/4 cup): ~4.5 grams of protein
- Pumpkin seeds (1/4 cup): ~9 grams of protein
- Baby spinach (2 cups): ~2 grams of protein
- Pomegranate seeds (1/4 cup): ~1 gram of protein
Total: This high-protein vegan recipe packs around 49 grams of protein making it a powerhouse of plant-based protein.
Harvest Bowl with Maple Baharat Dressing
Ingredients
- ½ cup dry French lentils
- ½ cup wild rice
- 1 medium sweet potato cubed
- 1 apple thinly sliced
- ¼ cup raw walnuts
- ¼ cup raw pumpkin seeds
- 2 cups fresh baby spinach
- ¼ cup pomegranate seeds
Dressing:
- ⅓ cup extra virgin olive oil
- Juice and zest of 1 lemon about ¼ cup juice and 2 tsp zest
- 1 tsp maple syrup
- 1 tsp Baharat spice blend
- Kosher salt and freshly ground black pepper to taste
Instructions
Cook the French Lentils:
- Rinse ½ cup of French lentils under cold water.
- In a medium saucepan, combine the lentils with 2 cups of water.
- Bring to a boil over medium-high heat, then reduce the heat to low and leave uncovered.
- Simmer for 20-25 minutes, or until the lentils are tender and most of the water is absorbed, leaving just a tablespoon or less of liquid.
- Remove from heat and let the lentils rest.
Cook the Wild Rice:
- Rinse ½ cup of wild rice under cold water.
- In a saucepan, combine the wild rice with 1 cup of water.
- Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and has absorbed the water.
- Remove from heat and let rest for 5 minutes. Fluff with a fork, and add a pinch of salt if desired.
Boil or Steam the Sweet Potato:
- Fill a medium saucepan with water and bring it to a boil over medium-high heat.
- If you have a steamer basket, add the cubed sweet potato to it, or place directly in the water and reduce the heat to medium.
- Simmer for 10-12 minutes, or until the cubes are fork-tender but not mushy.
- Drain the sweet potatoes in a colander and set aside.
Prepare the Remaining Ingredients:
- Thinly slice the apple and set it aside.
- Toast the walnuts in a dry skillet over medium heat for 3-4 minutes, stirring frequently until fragrant. Be careful not to burn them. You can also use raw walnuts, but toasted walnuts will bring a bit more of that autumnal flavor to the dish.
- De-seed a pomegranate and set aside ¼ cup of pomegranate seeds.
Make the Dressing:
- In a small jar, combine the lemon juice, lemon zest, extra virgin olive oil, maple syrup, and Baharat spice.
- Season with salt and pepper to taste, then shake the jar until the dressing is well mixed.
Assemble the Bowl:
- In a large bowl, start with a base of fresh baby spinach.
- Add scoops of cooked wild rice, French lentils, and boiled sweet potatoes.
- Arrange the apple slices and toasted walnuts on top.
- Sprinkle with pomegranate seeds and pumpkin seeds.
- Drizzle with the dressing, toss gently, and serve.
