Tex-Mex Bowl with Avocado and Chunky Salsa

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The Whole Foods Diet book describes the optimum diet for health and longevity, which includes the Essential Eight foods – many of which are included in this delicious, classic tex-mex bowl recipe. It meets all the “whole foodie” basics: fresh greens, whole grains, plant-based protein, extra colorful fresh veggies, and a simple, delicious sauce to bring it all together.  Spice it up with extra seasoning or simplify it by using pre-chopped ingredients and frozen brown rice. You can make this recipe your own in a million different ways!


1/4 avocado

1/4 cup brown rice

1/2 cup frozen corn

1 medium red pepper

1/2 cup green cabbage

2 1/2 cups kale

1/4 cup + 1 1/4 tbsp low-sodium salsa

1/4 can no-salt canned black beans

2 tbsp Pumpkin seeds


  1. Cook the brown rice according to the directions here.

  2. Rinse all the produce. Rip the kale leaves off by hand into small, bite-sized chunks. Dice the stems. Steam the stems and the leaves for just a couple minutes, until lightly wilted.
  3. Heat the corn until room temperature. Dice the red pepper and mix it in with the corn. Season with salt and pepper to taste.
  4. Dice the green cabbage into small strips. Cut the avocado lengthwise around the pit. Twist to open. Cube the avocado.
  5. Drain and rinse the beans.
  6. Add the steamed kale to a serving bowl. Pile on the rice, beans, and veggies. Sprinkle pumpkin seeds and optional ingredients on top. Add salt and pepper to taste with a scoop of salsa. Enjoy!

Reprinted from The Whole Foods Diet: The Lifesaving Plan for Health and Longevity with permission from Whole Foods Market Media