One of our favorite solutions for a quick meal is to create all-in-one bowl from leftovers. You may have heard them called “rice bowls,” but you can use any combination of ingredients. Bowls are easily assembled and with a little creativity you can make a wonderful dish that’s delicious and really satisfying. Best of all, you can make them without even going to the grocery store or market.
Here are some ideas for the basic elements
Whole grains: ½ cup of cooked brown rice, wild rice, quinoa, faro, amaranth, or whole wheat couscous
Protein: Leftover chicken, salmon, poached or fried eggs, lentils, beans, or tofu
Veggies: Pre-roast a pan of broccoli, cauliflower, carrots, eggplant, sliced leeks, butternut squash, sweet potatoes — anything goes here. Or, add fresh greens like Arugula, spinach or kale.
Fresh fruit works great too — Avocado, tomatoes, peaches and nectarines, berries. Use whatever is in season and pile it on!
Nuts and seeds: Pine nuts, slivered almonds, walnuts, cashews, pumpkin or sunflower seeds. Sprinkle a tablespoon on top — your choice.
Seasoning
Here’s where you can take your bowl in any culinary direction.
- Thai — fresh basil, cilantro, rice wine vinegar, fresh lime juice, low sodium soy sauce
- Mexican — chili powder, cumin, cilantro, homemade salsa
- Italian — olive oil, fennel seeds, oregano, basil, and rosemary
- Greek — yogurt, shredded and strained cucumber, oregano, mint and lemon
Bowls are a great strategy for insuring you have a healthy meal on the go. They pack well in containers, and can be reheated if desired. They save time and money and, they fill you up! If you use ingredients from the core 5, you are well on your way to a 4- or- 5-point day.