The struggle to find healthy meal ideas is a big one. In fact, it’s one of the most common questions I get in my private practice. The thing is, eating healthy and on the go can be easy. Oftentimes, it just means simplifying.
For years, I’ve been making meals by combining basic ingredients in a single bowl. These yummy meals in a bowl have many names. It’s easy to put your own twist on this tried-and-true dish. Recently, I even saw a book on this very topic. The book “Whole Bowls” from author Allison Day provides plenty of inspiration!
Begin by stocking your kitchen with basic grains and legumes. Brown rice, millet, quinoa, wild rice, and barley are a good start for grains. Black beans, green and red lentils, canned chickpeas, and kidney beans are a good start for legumes. Always have a few types of seeds and nuts, tofu, and fermented foods like sauerkraut or kimchi, as well as cheese and/or eggs on hand.
Finally, having a selection of vegetables in the fridge to draw from is a must. I usually pick up a variety of vegetables on the weekend and then use them throughout the week, depending on the combination I’m creating. Use the season and whatever is growing locally or on sale as your starting point! One of the best things about making a well-rounded meal in a bowl is that you can mix and match whatever you have in the fridge.
Generally speaking, I find a good bowl is some combination of a grain, vegetables, a “protein”, and a “fat”. Add some seasoning, sauce, and/or garnish, and you’re all set! Remember to use a variety of textures and flavours, such as sweet, sour, savoury, bitter, spicy, and salty. Try it tonight, and you’ll be surprised at how easy it is to create your own delicious and nourishing bowl.
Below I’ve included the ingredients for my recent bowls, some inspired by Allison’s lovely cookbook:
Bowl #1:
- Quinoa
- Chickpeas
- Feta cheese
- Radicchio
- Vinegar sautéed red chard
- Lemon wedge
- Salt and Pepper
- Olive oil
Bowl #2:
- Steamed broccoli
- Steamed beets
- Smoked tofu
- Portobello mushrooms
- Rice noodles
- Miso broth
- Sesame seeds and chilli flakes
Bowl #3:
- Brown rice
- Fried (cooked) chickpeas with onions and garlic
- Sweet potato fries
- Steamed Kale
- Sauerkraut
- Red cabbage
- Sunflower seeds
- Tahini and Apple cider vinegar dressing
Bowl #4
- Millett cooked with turmeric mixed with raisins and tamari, roasted almonds
- Fresh cherry tomatoes
- Fresh baby cucumbers
- A few leaves of mustard greens
- Dry-cured black olives
- Sunflower seeds
- Hard-boiled egg
I hope you enjoy these combinations and many more. Try your own bowl tonight!
