The $5 Healthy Burrito Bowl

Ingredients

• 1 medium Red Onion (thinly sliced for pickling and later diced for salsa)
• 1 cup Distilled White Vinegar (for quick pickling brine)
• 1 cup Water (for pickling brine)
• 1 tsp Salt (for pickling brine)
• 30 g Fresh Cilantro (chopped fine; used in crema, squash coating, and salsa)
• 1 ripe Avocado (flesh only, mashed)
• 170 g A2 Whole Milk Yogurt (plain, adds creaminess to avocado crema)
• 1 whole Lime (juice for crema and salsa)
• 2 medium Zucchini (peeled, sliced into half‑moon pieces)
• 1 medium Yellow Summer Squash (peeled, seeded, sliced into thick chunks)
• 15 ml Olive Oil (for coating squash before roasting)
• 210 g Part‑Skim Mozzarella (grated; adds protein and meltiness)
• 12 g Ground Cumin (part of Mexican‑style spice blend)
• 9 g Garlic Powder
• 6 g Onion Powder
• 6 g Salt (for spice blend)
• 1 g Ground Coriander
• 1 g Oregano
• 3 g Turmeric
• 2 g Unsweetened Cocoa Powder (or finely grated 100% cacao chocolate)
• 30 g Parmesan Cheese (grated; coats squash before roasting)
• 270 g Thai Jasmine Rice (rinsed; cooked like pasta)
• 900 g Grass‑Fed Beef (cut into bite‑size pieces; can be ground or cubed)
• 100 g Frozen Shredded Beef Liver (pre‑processed pucks, add for nutrient boost)
• 60 ml Water (for deglazing beef and spice blend)
• 360 g Frozen Mango (thawed and diced for salsa)
• 40 g Red Onion (for salsa) (diced; adds crunch to salsa)
• 1 tbsp Lime Juice (for mango salsa)

Instructions

1. Quick Pickled Red Onions

   Thinly slice the red onion on the lowest mandolin setting. Combine 1 cup distilled white vinegar, 1 cup water, and 1 tsp salt in a saucepan; heat until just before boiling, then pour over the onion slices in a 1‑pint mason jar, pressing the slices under the brine. Let sit uncovered for up to 1 hour, then seal and refrigerate (up to 2 weeks).

   Time: PT15M

2. Prep Fresh Cilantro

   Rinse the cilantro bunch, discard tough stems, and chop very finely. Set aside for later use in crema, squash coating, and salsa.

   Time: PT5M

3. Avocado Crema

   In a mixing bowl, mash the ripe avocado with a pinch of salt until smooth. Stir in 170 g A2 whole‑milk yogurt, 10 g chopped cilantro, juice of half a lime, and additional salt to taste. Mix until creamy; cover and refrigerate.

   Time: PT10M

4. Prepare Squash

   Peel the zucchini and yellow squash, remove seeds from the yellow squash, then slice zucchini into half‑moon pieces and the yellow squash into thick chunks. Lightly salt the pieces and let sit for 10 minutes to draw out moisture, then pat dry with paper towels.

   Time: PT15M

5. Coat and Roast Squash

   Toss the dried squash pieces with 15 ml olive oil and 30 g grated Parmesan (or your cheese of choice). Spread on a parchment‑lined baking sheet, ensuring pieces are not overlapping. Roast in a pre‑heated 475°F (246°C) oven for 8‑10 minutes, flip, and roast another 8‑10 minutes until golden and tender.

   Time: PT20M

   Temperature: 475°F

6. Rinse and Cook Jasmine Rice

   Measure 270 g jasmine rice and rinse 3‑4 times until water runs clear. Place rice in a large pot, add 4‑5 × the amount of water (about 1.5 L), bring to a rapid boil, then cover lightly and simmer, stirring occasionally, for about 10 minutes until rice is al dente. Drain excess water, spread rice on a tray to cool.

   Time: PT15M

7. Season and Cook Beef with Liver

   Heat a skillet over medium‑high. Add 900 g grass‑fed beef pieces; season with 1½ tsp (≈9 g) salt. Cook, stirring, until browned. Add frozen shredded beef liver and continue cooking for 2‑3 minutes. Sprinkle 2½ tsp of the prepared spice blend and pour in 60 ml water; stir and simmer for another 5‑7 minutes until liquid reduces and flavors meld. Remove from heat.

   Time: PT15M

8. Make Mango Salsa

   Dice 360 g frozen mango into bite‑size cubes. Dice 40 g red onion. In a bowl combine mango, onion, a pinch of salt, a generous pinch of chopped cilantro, and 1 tbsp lime juice. Toss gently and set aside.

   Time: PT10M

9. Season Roasted Squash (Final Touch)

   After removing squash from the oven, sprinkle an additional tablespoon of the spice blend over the pieces and toss to coat.

   Time: PT2M

10. Season Rice

    While the rice is still warm, stir in the juice of one whole lime, a couple of pinches of cilantro, and salt to taste. Mix until evenly coated.

    Time: PT3M

11. Assemble Burrito Bowls

    Divide the seasoned rice among six bowls. Top each with a portion of roasted squash, beef‑liver mixture, a dollop of avocado crema, pickled red onions, mango salsa, and a sprinkle of extra cilantro if desired.

    Time: PT5M

12. Serve or Store

    Serve immediately or let bowls cool to room temperature before covering and refrigerating. Bowls keep 4 days in the fridge or up to 2 months frozen (separate sauce from rice for best texture).

    Time: PT5M

Nutrition Facts

Calories

550

Protein

42 g

Carbohydrates

58 g

Fat

16 g

Fiber

9 g

Ingredient Substitutions

• Instead of Red Onion: White onion
• Instead of Distilled White Vinegar: Apple cider vinegar
• Instead of Salt: Kosher salt
• Instead of Fresh Cilantro: Parsley
• Instead of Avocado: Ripe banana (for texture only)
• Instead of A2 Whole Milk Yogurt: Greek yogurt, regular whole milk yogurt
• Instead of Lime: Lemon juice
• Instead of Zucchini: Yellow summer squash
• Instead of Yellow Summer Squash: Zucchini
• Instead of Olive Oil: Canola oil, vegetable oil
• Instead of Part‑Skim Mozzarella: Cheddar, Parmesan (more expensive)
• Instead of Unsweetened Cocoa Powder: Cocoa powder
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Thai Jasmine Rice: Basmati rice
• Instead of Grass‑Fed Beef: Lean ground turkey
• Instead of Frozen Shredded Beef Liver: Chicken liver
• Instead of Frozen Mango: Fresh mango

Equipment Needed

• Mandolin Slicer
• 1‑Pint Mason Jar
• Saucepan
• Mixing Bowl
• Fork or Potato Masher
• Baking Sheet
• Parchment Paper
• Oven
• Large Pot with Lid
• Skillet (preferably cast‑iron)
• Food Processor (optional)
• Measuring Cups and Spoons

Critical Steps — Do Not Skip

• Pickling the red onions properly
• Dry‑brining and patting dry the squash before roasting
• Roasting squash at high heat for caramelization
• Cooking jasmine rice with excess water and draining
• Cooking beef with liver without overcooking
• Achieving a smooth avocado crema without a blender

Chef Tips from the Video

• Use a microplane to grate the chocolate bar for a fine cocoa texture.
• Season the squash after roasting to avoid burning the spices.
• For extra brightness, add a splash of orange juice to the mango salsa.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight containers; keep avocado crema separate if possible.

Freezer: Portion into freezer‑safe bags; up to 2 months. Thaw overnight and reheat.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Pickled onions improve after 24 hours; make them up to 2 weeks ahead.
• Avocado crema can be prepared a day ahead and kept chilled.
• Roasted squash stores well refrigerated; reheat quickly in a skillet.
• Cooked rice can be cooled, portioned, and frozen for later use.

Frequently Asked Questions