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Autumn Bliss Bowl: A Symphony of Gut-Friendly Delights

Dive into a nourish bowl that's not only delicious but also brimming with gut-loving plants and fiber! This wholesome combination of ingredients promises a satisfying and health-conscious meal. Packed with nutrient-rich grains, vibrant vegetables, and a spiced tahini sauce, this bowl is a celebration of flavors that cater to your well-being. The portions are carefully crafted with low FODMAP considerations, allowing you to savor each bite without compromising digestive comfort. Get ready to treat your taste buds to a delightful symphony of fall-inspired goodness!

Preparation Time: 30 minutes


Grain/lentil mix:

  • 1 cup cooked brown rice

  • 1/2 cup canned lentils

  • 1/2 cup cooked quinoa


  • 1 tablespoon garlic-infused olive oil*

  • Salt & pepper (to taste)

  • 1/2 teaspoon cinnamon


  • 1 medium parsnip, cubed

  • 1 medium-sized yam, cubed

  • 8 zucchini slices, halved

  • 1 1/2 cups chopped kale

  • 1/4 cup chopped leek leaves


  • 1/2 cup pumpkin seeds

Sunflower Seed Drizzle:

  • 1/3 cup ground sunflower seeds

  • 1/4 cup garlic-infused olive oil*

  • 1 tablespoon maple syrup

  • 1/4 teaspoon nutmeg

  • 1/2 teaspoon cinnamon

  • 2 teaspoons lemon juice


  1. Preheat your oven to 375°F.

  2. Prepare the grain mix by combining cooked brown rice, canned lentils, and cooked quinoa. Season with salt and pepper to taste, then set aside.

  3. Toss cubed parsnip, yam, and halved zucchini slices in garlic-infused olive oil, salt, pepper, and cinnamon. Lay them flat on a baking sheet and roast for 20-25 minutes, or until vegetables are cooked through.

  4. While the vegetables are roasting, heat a skillet over medium heat. Saute kale and leek leaves with a small amount of salt until softened.

  5. In a separate bowl, mix together ground sunflower seeds, garlic-infused olive oil, maple syrup, nutmeg, cinnamon, and lemon juice to create the Sunflower Seed Drizzle.

  6. Assemble each bowl with approximately 1/2 cup of the grain mix, 1 cup of the roasted veggies (including zucchini), 1/2 cup of the sauteed greens, and 2 tablespoons of pumpkin seeds.

  7. Drizzle each bowl with the Sunflower Seed Drizzle and serve warm. Experience the delightful combination of yam, zucchini, and the nutty richness of sunflower seeds!

Suggested Serving Size: 

1 bowl

Additional Tips:

  • Customize the spice levels and adjust ingredient quantities based on your taste preferences.

  • Experiment with different low FODMAP vegetables to suit your preferences.

  • Consider doubling the recipe for easy meal prepping at the beginning of the week.

  • Drizzle extra Sunflower Seed Drizzle for added flavor, if desired.

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