Bowls everywhere are inspiring trendy restaurants by storm, and are becoming a popular form of clean eating. If you haven't heard of them, I'm sure you've seen them! Yummy, colorful looking bowls filled with all kinds of good things?? The crazy thing is not only do they look absolutely delicious.....they are healthy, and insanely easy to make!
Whether it's a buddha bowl, macro bowl, smoothie bowl, breakfast bowl, quinoa bowl- the basic idea is that in 1 bowl, you get a perfectly balanced meal- full of all the nutrients you need to power your body effectively.
The bowls should contain some combo of the following:
- Nutrient Rich Veggies
- Healthy Fats
The fun part is, there is no true formula or recipe to creating a healthy bowl! It can be combinations of the things you like, and can be tailored to your nutritional needs. The look of the bowl can even shift with the seasons, or change to match the flavors of many cultures! Make a bowl on a bed of lettuce for a fresh/ crisp twist, or on a winter day add broth and whole grain or soba noodles to your bowl to warm up.
Check out the list below for ideas of things to add to your bowl (this isn't an exclusive list, just ideas):
Greens- Kale, Spinach, Romaine, Swiss chard, Mustard greens, Micro greens, Sprouts, Arugula, any leafy green you like most!
Veggies- Carrots, Bell Peppers, Mushroom, Cucumbers, Zucchini, Brussel Sprouts, Peas, Snap peas, Green Beans, Radishes, Broccoli, Cauliflower, Squash, Corn, Tomatoes, Cabbage, Edamame, Asparagus, etc.
Proteins- Poultry(Chicken, Turkey, etc.), Beef, Pork, Eggs, Fish, Raw fish, Tofu (tempeh), Beans, Quinoa, Lentils, Hemp Seeds, nuts/seeds, chickpeas, nutritional yeast (plant based protein source), etc.
Healthy Fats- Avocado, Olive Oil, Olives, nuts/seeds, hemp seeds, Grape seed oil, Sesame See Oil, yogurts, etc. (fats might be obtained through adding an oil based salad dressing, sauce, as well. Fish is also a great source of healthy oils).
Carbs- Sweet Potato, Quinoa, Brown Rice, Wild Rice, Rice variations, Couscous, Buckwheat Soba, Udon Noodles, Pita Bread, etc.
Fruits- Pear, Mango, Pineapple, Apple, Grape, Raspberry, Strawberry, Pomegranates, Grapefruit, etc.
Add-Ons- Hummus, Salad Dressings, Kimchi, Seaweed, Sauerkraut (Great probiotic), Lemon Juice, Sauces (Teriyaki, Pesto, Creamy/cheesy, Salsa, Soy Sauce, Tzatziki, BBQ, etc.), Curry, Herbs (basil, cilantro, rosemary, chives, etc.)
The possibilities are truly endless! These bowls are your oyster- fill them with all of the goodness you want, use whatever you can find in the fridge to make a creative bowl. Cook your veggies how you like, or leave them raw. Make your meat really yummy by seasoning it- or what I even like to do is cook some meat in the crockpot Sunday night, and use it for my bowls in my lunches all week.
I sure hope that these bowls give you some ideas of easy, healthy nutrition you can add in as meals throughout your week! It sure has helped me to keep on track when I'm busy. Check out this article by Eat This Not That, that shares just a few ideas for healthy bowl recipes to cover breakfast, lunch, and dinner.
PK Fitness Program Coordinator