Here’s one more recipe blueprint. These instructions guide you in creating a nourishing, tasty meal in the convenience of a single bowl. I love this idea as a way to use leftovers, but the bowl is also a terrific way to exercise your creativity. Your bowl can take on the flavors of any country or region that interests you, or it can simply be a combination of favorite foods or even just a method of cleaning out your refrigerator. In fact, the nourish meal bowl concept is so versatile that you can have each member of the family create a unique masterpiece. The point is that you include all key components of a meal: lots of vegetables, a starchy food, and a protein-rich food. If desired, you can further round out your meal with a piece of fruit and a glass of milk.
INSTRUCTIONS
Add the following types of ingredients in the amounts suitable to your preferences and needs. If you’re using both hot and cold ingredients, heat the hot ingredients separately before putting them in the bowl. You can layer each ingredient, mix all of them together, or place each ingredient side by side, which I think makes a prettier bowl.
• A whole grain or starchy vegetable such as brown rice, quinoa, farro, or roasted sweet potatoes
• Cooked or raw leafy greens (or both) such as kale, spinach, arugula, or Swiss chard
• Additional cooked vegetable such as roasted Brussels sprouts, carrots, or broccoli, or sautéed onions and bell pepper
• A protein-rich food such as baked salmon, rotisserie chicken, canned tuna, roasted tofu, lentils, or black beans
• A source of healthy fats such as avocado, nuts, or seeds
• Extras: Make this a meal to look forward to by including favorites such as dried fruit, fresh fruit, additional raw vegetables, sauerkraut, hummus, or fresh herbs.
• Dressing or sauce such as bottled ginger dressing, packaged tzatziki, fruit or vegetable salsa, creamy avocado dressing, spicy peanut sauce, or pesto sauce
Here are some combinations just to get you started. You should use the ingredients that are convenient for you.
1. Farro, spinach, sautéed onions and bell peppers, leftover chicken, corn, black beans, avocado, salsa
2. Quinoa, arugula, roasted broccoli, roasted tofu, peanuts, peanut sauce
3. Brown rice, kale, roasted butternut squash and mushrooms, chickpeas, tahini dressing
4. Leftover pasta, sautéed spinach, leftover salmon, cannellini beans, toasted walnuts, berries, feta cheese, fresh basil, drizzle of extra-virgin olive oil and lemon juice