Page numbers listed correspond to the print edition of this book. You can use your device’s search function to locate particular terms in the text.
A
almonds
Maple-Almond Oat Bowl, 149
nutritional information, xviii
Nutty Cinnamon Streusel Granola Topper, 20
smoked, 61
amaranth, cooking, 5
ancho chile powder, with Fish Taco Bowl, 107–8
Anchovies, Peas, and Parmesan, Spaghetti Caesar with Kale, Peppers and, 98
apples, apple juice
Braised Squash Chunks, 61
Creamy Hemp Dressing, 86
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Sweet Miso Dressing, 93
Sweet Multigrain Congee, 33
Apricot Dressing, Sriracha-, 62
Artichokes, Roasted Peppers, Feta and Balsamic Drizzle, Farro with, 131
arugula
Creamy Arugula Pesto Drizzle, 28
Farro with Artichokes, Roasted Peppers and Feta bowl, 131
Native Wild Rice Bowl, 83
Asian pears, with Pomegranate Couscous bowl, 50
asparagus
Bulgur Asparagus Radish Bowl, 109
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
avocado
Big Buddha Bowl, 79
Kombucha Green Goddess Dressing, 109
Southwestern Quinoa bowl, 137
B
Balsamic Drizzle, Farro with Artichokes, Roasted Peppers, Feta, and, 131
bananas
Banana Pudding and Red Rice Trifle, 147–48
Strawberry Smoothie, 35
Sweet Multigrain Congee, 33
banchan (Korean side dishes), 65
bánh mì, about, 129
barbecue sauce for Sweet Potato Rice with Barbecued Chicken or Tofu, 89
barley, pearled or whole
cooking, 5
Greek Barley, 45
Quick Pho Broth-Poached Shrimp, 115
Roasted Vegetable Bowl, 102
basil
Creamy Basil Sauce, 90–92
Creamy Goat Cheese and Tomato Sauce, 27
Mediterranean Party Bowl, 139
Pizza Bowl, 75
Sweet Potato “Rice,” 134–35
beans
Brown Rice and Kidney Bean Bowl, 96
nutritional information, xvii
Quinoa, Black Bean, and Kale Bowl, 62
Southwestern Quinoa bowl, 137
Three Sisters Bowl, 84
as toppers, xvii
beef, ground, in Brown Rice Taco Bowl, 105
beets
Big Buddha Bowl, 79
Greek Bulgur bowl, 71
Quinoa, Black Bean, and Kale Bowl, 62
Teriyaki Salmon and Red Rice Bowl, 93
Bibimbap, Easier, with Brown Rice, Tofu or Eggs, Sautéed Shiitakes, Kimchi, and Spiced Nori, 65–66
Big Buddha Bowl, 79
big party platter bowls. See party platter bowls
blackberries, in Cocoa Brown Rice Bowl with Berries and Peaches, 152
Black Garlic Ginger Sauce, 26
Black Rice, Tofu, and Greens Bowl with Kimchi and Spicy Mayo, 54
Black Rice Bánh Mì Bowl with Quick Pickled Veggies and Five-Spice Seitan or Chicken, 129–30
Black Rice with Chickpeas, Cucumbers, Peppers, Tomatoes, and Tzatziki Sauce, 110
blueberries, dried, in Native Wild Rice Bowl, 83
bowls
build your own template, xiv
choosing mindfully, x
garnishes, xxii
grains, xvi
improvising, xiv–xv
overview, ix
as part of daily practice, xii
sauces/dressings, xx
toppers, xvii–xix
vegetables, xx
visual appeal, x–xi
breakfast bowls
Deluxe Oat Bowl with Berries, Cottage Cheese, Shredded Carrots, and Granola, 43
Greek Barley with Dates, Walnuts, and Spice with Greek Yogurt, 45
Matcha Oats Island in a Strawberry Smoothie Moat, 35
Matcha Tea Rice with Sliced Melon, Pickled Ginger, and Lox, 49
Multigrain Polenta with Pesto Eggs and Kale, 38
Orange-Oat Tabouli with Parsley, Pistachios, and Carrots, 46
Picky Kid’s Brown Rice with Peaches and Peanut Butter-Honey Topping, 47
Pomegranate Couscous with Hemp, Chia, Raspberries, and Pear, 50
Pumpkin Spice Brown Rice with Ricotta, 36
Savory Porridge with Grilled Sausages, Scrambled Eggs, and Steamed Kale, 40
Sweet Multigrain Congee with Turmeric and Goji Berries, 33
Sweet Potatoes with Curried Eggs and Spinach, 41
Thai-Style Rice Bowl with Sweet Coconut Sauce and Mango, 32
Breakfast Fruit Salsa, 22
broccoli, in Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Broccolini and Cauliflower, Charred, with Cellophane Noodles and Purple Kraut, 86
brothy bowls
Chipotle Lime Brothy Bowl with Chicken over Quinoa, 121
Cure a Cold Brothy Bowl, 116
Hot and Sour Tofu and Sweet Potatoes over Rice Noodles, 123
Lemongrass-Poached Scallops and Veggie Brothy Bowl over Whole-Wheat Noodles, 119–20
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Quick Pho Broth-Poached Shrimp and Vegetables over Rice, 115
Brown Rice and Kidney Bean Bowl with Corn, Pickled Red Onions, and Queso, 96
Brown Rice Taco Bowl with Ground Beef or Mushroom Sauté, Shredded Vegetables, Green Salsa and Jack Cheese, 105
Brussels sprouts in Roasted Vegetable Bowl, 102
buckwheat
Buckwheat and Seared Cabbage, 61
buckwheat soba, xvi
Chocolate Buckwheat, 156
nutritional information, xvi
Buddha Bowls, ix
bulgur
Bulgur Asparagus Radish Bowl, 109
cooking, 4
Greek Bulgur bowl, 71
nutritional information, xvi
Buttermilk Quinoa Bowl with Praline Pecans, 154
butternut squash, Three Sisters Bowl, 84
C
cabbage
Big Buddha Bowl, 79
Brown Rice Taco Bowl, 105
Buckwheat and Seared Cabbage, 61
Coleslaw/Slaw, 68, 89
Fish Taco Bowl, 107–8
Hot and Sour Tofu and Sweet Potatoes, 123
Okonomiyaki Scramble-Topped Rice, 95
Purple Kraut, 86
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Sesame Noodles, 101
Southwestern Quinoa, 137
Thai Tuna Salad Bowl, 58
calendula, with Native Wild Rice Bowl, 83
cantaloupe, with Matcha Tea Rice, 49
capers, in Mediterranean Party Bowl, 139
Cara Cara oranges, 46
Caraway Yogurt Dressing, 57
carrots
Brown Rice Taco Bowl, 105
Chipotle Lime Brothy Bowl, 121
Coleslaw, 89
Cure a Cold Brothy Bowl, 116
Deluxe Oat Bowl, 43
Easier Bibimbap, 65–66
Freekeh-Sage Bowl, 70
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Multigrain Polenta, 38
Okonomiyaki Scramble-Topped Rice, 95
Paleo Cauliflower Tabouli Deluxe, 132
pickled, 129–30
Picky Kid’s Brown Rice, 47
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Quinoa, Black Bean, and Kale Bowl, 62
Savory Porridge, 40
Sesame Noodles, 101
Thai-Style Rice Bowl, 32
cashews
Creamy Cashew Dressing, 72
Creamy Cashew Sauce, 29
Paleo Cauliflower Tabouli Deluxe, 132
Sweet Purple Rice, 142
cauliflower
Cellophane Noodles, Charred Broccolini and Cauliflower, Purple Kraut, 86
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Paleo Cauliflower Tabouli Deluxe with Peppers, Carrots, Cashews, and Lemon-Mint Dressing, 132
Cauliflower “Rice,” xvi, 7
cayenne, in Sweet and Savory Pecans, 18
celery, in Freekeh-Sage Bowl, 70
Cellophane Noodles, Charred Broccolini and Cauliflower, Purple Kraut, and Creamy Hemp Dressing, 86
Chard, Soft Polenta with Roasted Smoky Chickpeas, Grape Tomatoes and, 90–92
Chayote, Sweet Potato “Rice” with Roasted Tofu, Boiled Eggs and, 134–35
cheese, as topper, nutritional information, xix. See also specific cheeses
Cheesecake Sauce, Lemony, 150
cherries, Bing
Chocolate Buckwheat with Pistachios and Dried Cherries, 156
Creamy Pistachio Oats with Cherries and Shaved Chocolate, 144
chèvre (goat cheese)
Cocoa-Chèvre, 143
Creamy Basil Sauce, 90–92
chia seeds
Chia-Hemp Gomasio, 12
nutritional information, xviii
Pomegranate Couscous, 50
Tamari Gochujang-Glazed Nori Strips, 16
chicken meat
Black Rice Bánh Mì Bowl, 129–30
Chipotle Lime Brothy Bowl with Chicken, 121
Cure a Cold Brothy Bowl, 116
nutritional information, xviii
Sweet Potato “Rice” with Barbecued Chicken or Tofu, 89
chicken stock
Chipotle Lime Brothy Bowl, 121
Hot and Sour Tofu and Sweet Potatoes, 123
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
chickpeas
Black Rice with Chickpeas, Cucumbers, Peppers and Tomatoes, 110
nutritional information, xvii
Soft Polenta with Roasted Smoky Chickpeas, Grape Tomatoes and Chard, 90–92
chili powder, in Brown Rice Taco Bowl, 105
chipotle peppers
Chipotle Lime Brothy Bowl with Chicken over Quinoa, 121
Easy Chipotle Pepper Sauce, 25
chocolate, cocoa
Chocolate Buckwheat, 156
Cocoa Brown Rice Bowl, 152
Creamy Pistachio Oats, 144
Easy Chipotle Pepper Sauce, 25
Honey-Cinnamon Drizzled Farro, 143
Maple-Almond Oat Bowl, 149
cilantro
Black Rice Bánh Mì Bowl, 129–30
Chipotle Lime Brothy Bowl, 121
Crema-Cilantro Drizzle, 137
Fish Taco Bowl, 107–8
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Quick Pho Broth-Poached Shrimp and Vegetables over Rice, 115
Thai Tuna Salad Bowl, 58
cinnamon
Greek Barley bowl, 45
Honey-Cinnamon Drizzled Farro, 143
Maple-Almond Oat Bowl, 149
Nutty Cinnamon Streusel Granola Topper, 20
Pumpkin Spice Brown Rice, 36
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Sweet Multigrain Congee, 33
cocoa. See chocolate, cocoa
Cocoa Brown Rice Bowl with Berries and Peaches, Topped with Streusel Crunch, 152
Coconut “Bacon,” 19
coconut milk
Curried Eggs, 41
Gado Gado Peanut Sauce, 134–35
Sweet Coconut Sauce, 32
Sweet Purple Rice 142
Thai-Style Rice Bowl, 32
Collards, Spicy and Shrimp, Roasted Red Peppers, and Aioli Drizzle, Grits with, 80
condiments. See also sauces/dressings
Black Garlic Ginger Sauce, 26
Breakfast Fruit Salsa, 22
Chia-Hemp Gomasio, 12
choosing, xx
Coconut “Bacon,” 19
Creamy Cashew Sauce, 29
Creamy Goat Cheese and Tomato Sauce, 27
Dukkah-Spiced Nut Sprinkle, 15
Easy Chipotle Pepper Sauce, 25
Flax, Pumpkin, and Sesame Seeds Provençal, 17
Kimchi Sesame Dressing, 23
Nutty Cinnamon Streusel Granola Topper, 20
Sweet and Savory Pecans, 18
Tamari Gochujang-Glazed Nori Strips, 16
coriander seeds, in Dukkah-Spiced Nut Sprinkle, 15
corn
Brown Rice and Kidney Bean Bowl, 96
Sweet Potato “Rice”, 89
Three Sisters Bowl, 84
cornmeal
Multigrain Polenta, 38
nutritional information, xvi
Soft Polenta, 75, 90–92
cottage cheese
Deluxe Oat Bowl, 43
nutritional information, xix
couscous, whole-wheat
cooking, 4
nutritional information, xvi
Pomegranate Couscous, 50
cranberries, dried
Pumpkin Spice Brown Rice, 36
Three Sisters Bowl, 84
cream
Banana Pudding and Red Rice Trifle, 147–48
Creamy Pistachio Oats, 144
Whipped Cream, 156
Creamy Arugula Pesto Drizzle, 28
Creamy Cashew Dressing, 72
Creamy Goat Cheese and Tomato Sauce, 27
Creamy Oats with Strawberries and Lemony Cheesecake Sauce, 150
Creamy Pistachio Oats with Cherries and Shaved Chocolate, 144
crema
Crema-Cilantro Drizzle, 137
Fish Taco Bowl, 107–8
cucumbers
Black Rice Bánh Mì Bowl, 129–30
Black Rice with Chickpeas, Cucumbers, Peppers, Tomatoes, 110
Easier Bibimbap, 65–66
Indonesian Noodle Bowl, 72
Paleo Cauliflower Tabouli Deluxe, 132
Sardine Sushi Bowl, 67
cumin
Dukkah-Spiced Nut Sprinkle, 15
Sweet and Savory Pecans, 18
Cure a Cold Brothy Bowl, 116
currants, about, 45
curry
Curried Eggs, 41
Thai Green Curry Tofu, 101
D
daikon, in Black Rice Bánh Mì Bowl, 129–30
dandelion greens, in Native Wild Rice Bowl, 83
dates
Big Buddha Bowl, 79
Mediterranean Party Bowl, 139
Deluxe Oat Bowl with Berries, Cottage Cheese, Shredded Carrots, and Granola, 43
dessert bowls
Banana Pudding and Red Rice Trifle, 147–48
Buttermilk Quinoa Bowl with Praline Pecans, 154
Chocolate Buckwheat with Pistachios, Dried Cherries, and Whipped Cream, 156
Cocoa Brown Rice Bowl with Berries and Peaches, Topped with Streusel Crunch, 152
Creamy Oats with Strawberries and Lemony Cheesecake Sauce, 150
Creamy Pistachio Oats with Cherries and Shaved Chocolate, 144
Honey-Cinnamon Drizzled Farro with Strawberries, Cocoa-Chèvre, and Walnuts, 143
Maple-Almond Oat Bowl with Chocolate Chips and Mango, 149
Sweet Purple Rice with Pineapple and Crushed Cashews, 142
Dijon mustard. See mustard, Dijon
dill, fresh, in Tzatzaki Sauce, 110
dinner bowls
Big Buddha Bowl, 79
Black Rice with Chickpeas, Cucumbers, Peppers, Tomatoes, and Tzatziki Sauce, 110
Brown Rice and Kidney Bean Bowl with Corn, Pickled Red Onions, and Queso, 96
Brown Rice Taco Bowl with Ground Beef or Mushroom Sauté, Shredded Vegetables, Green Salsa and Jack Cheese, 105
Bulgur Asparagus Radish Bowl with Kombucha Green Goddess Dressing, 109
Cellophane Noodles, Charred Broccolini and Cauliflower, Purple Kraut, and Creamy Hemp Dressing, 86
Fish Taco Bowl with Soft Grits, Cabbage, Lime Chili-Baked Fish, and Tomatoes, 107
Grits with Spicy Collards, Shrimp, Roasted Red Peppers, and Aioli Drizzle, 80
Native Wild Rice Bowl with Dried Blueberries, Smoked Whitefish, and Sunflower Seeds, 83
Okonomiyaki Scramble-Topped Rice with Tomato and Mayo Drizzles, 95
Roasted Vegetable Bowl with Hazelnut Gremolata, 102
Sesame Noodles with Thai Green Curry Tofu, Red Cabbage, and Snap Peas, 101
Soft Polenta with Roasted Smoky Chickpeas, Grape Tomatoes, Chard, and Creamy Basil Sauce, 90–92
Spaghetti Caesar with Kale, Peppers, Anchovies, Peas, and Parmesan, 98
Sweet Potato “Rice” with Barbecued Chicken or Tofu, Sweet Corn, Coleslaw, and Blue Corn Chips, 89
Teriyaki Salmon and Red Rice Bowl, 93
Three Sisters Bowl, 84
dressings. See condiments; sauces/dressings
duck, mock. See mock duck (seitan), 121
Dukkah-Spiced Nut Sprinkle, 15
E
Easier Bibimbap with Brown Rice, Tofu or Eggs, Sautéed Shiitakes, Kimchi, and Spiced Nori, 65–66
Easy Chipotle Pepper Sauce, 25
edamame
Big Buddha Bowl, 79
Bulgur Asparagus Radish Bowl, 109
Banana Pudding and Red Rice Trifle, 147–48
curried, 41
Easier Bibimbap, 65–66
Indonesian Noodle Bowl, 72
Japanese Soba Bowl, 68
Okonomiyaki Scramble-Topped Rice, 95
Pesto Eggs, 38
Savory Porridge, 40
Sweet Potato “Rice,” 134–35
F
farro
cooking, 5
Farro with Artichokes, Roasted Peppers and Feta, 131
Honey-Cinnamon Drizzled Farro, 143
fennel bulb, in Farro with Artichokes, 131
feta cheese
Farro bowl, 131
Greek Bulgur bowl, 71
fettucine, whole-wheat, in Indonesian Noodle Bowl, 72
fish and seafood
Fish Taco Bowl, 107–8
Grits with Spicy Collards, Shrimp, Roasted Red Peppers, and Aioli Drizzle, 80
Mediterranean Party Bowl, 139
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Quick Pho Broth-Poached Shrimp and Vegetables over Rice, 115
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Sardine Sushi Bowl, 67
Scallops, Lemongrass-Poached, and Veggie Brothy Bowl, 119–20
Spaghetti Caesar with Kale, Peppers, Anchovies, Peas, and Parmesan, 98
Teriyaki Salmon and Red Rice Bowl, 93
Thai Tuna Salad Bowl, 58
as topper, xviii
fish sauce
Black Garlic Ginger Sauce, 26
Black Rice Bánh Mì Bowl, 129–30
Gado Gado Sauce, 134–35
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Sesame Noodles, 101
five-spice powder, seitan with, 129–30
flaxseeds, flax oil
Big Buddha Bowl, 79
Flax, Pumpkin, and Sesame Seeds Provençal, 17
nutritional information, xviii
flour, unbleached and whole-wheat
Banana Pudding and Red Rice Trifle, 147–48
Nutty Cinnamon Streusel Granola Topper, 20
flowers, edible, with Native Wild Rice Bowl, 83
freekeh, green wheat
Big Buddha Bowl, 79
cooking, 5
Cure a Cold Brothy Bowl, 116
Freekeh-Sage Bowl with Turkey, Celery, Green Beans, and Walnuts, 70
Mediterranean Party Bowl, 139
Orange-Oat Tabouli, 46
G
Gado Gado Peanut Sauce, 134–35
garlic
Aioli Drizzle, 80
Big Buddha Bowl, 79
Chipotle Lime Brothy Bowl, 121
Creamy Arugula Pesto Drizzle, 28
Creamy Basil Sauce, 90–92
Creamy Goat Cheese and Tomato Sauce, 27
Crema-Cilantro Drizzle, 137
Cure a Cold Brothy Bowl, 116
Easy Chipotle Pepper Sauce, 25
Farro with Artichokes, Roasted Peppers and Feta, 131
Gado Gado Peanut Sauce, 134–35
Indonesian Noodle Bowl, 72
Kombucha Green Goddess Dressing, 109
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Lemon-Mint Dressing, 132
Mediterranean Party Bowl, 139
Pesto Eggs, 38
Roasted Vegetable Bowl, 102
Seared Cabbage, 61
Spaghetti Caesar, 98
Sriracha-Apricot Dressing, 62
Tzatziki Sauce, 110
garlic, black
Black Garlic Ginger Sauce, 26
Easier Bibimbap, 65–66
garnishes, xx–xxi
ginger
Big Buddha Bowl, 79
Black Garlic Ginger Sauce, 26
Creamy Hemp Dressing, 86
Cure a Cold Brothy Bowl, 116
Japanese Soba Bowl, 68
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Matcha Tea Rice with Sliced Melon, Pickled Ginger, and Lox, 49
Sardine Sushi Bowl, 67
Sweet Miso Dressing, 93
goat cheese (chèvre)
Cocoa-Chèvre, 143
Creamy Basil Sauce, 90–92
Creamy Goat Cheese and Tomato Sauce, 27
Gochujang (Korean hot sauce)
Black Rice, Tofu, and Greens Bowl, 54
Easier Bibimbap, 65–66
Tamari Gochujang-Glazed Nori Strips, 16
goji berries
Greek Barley with Dates, Walnuts, and Spice, 45
as a superfood, 33
Sweet Multigrain Congee, 33
Gomasio, Chia-Hemp, 12
grains
cooking methods, 2–5
grain alternatives, 7–8
grain-centered diets, ix–x
make-ahead, xiv
varieties, xiv–xvi
warming, 3–4
granola
Deluxe Oat Bowl, 43
Granola Topper, Nutty Cinnamon Streusel, 20
grapes
Cornithian, 45
Picky Kid’s Brown Rice, 47
Greek Barley with Dates, Walnuts, and Spice with Greek Yogurt, 45
Greek Bulgur with Spinach, Pickled Beets, Orange, and Feta, 71
Greek yogurt, nutritional information, xix. See also yogurt
green beans
Freekeh-Sage Bowl, 70
Sweet Potato “Rice,” 134–35
Green Curry Tofu, Thai, Sesame Noodles with, 101
green pepper in Paleo Cauliflower Tabouli Deluxe, 132
Fish Taco Bowl with Soft Grits, 107–8
Grits with Spicy Collards, Shrimp, and Roasted Red Peppers, 80
groats, whole-oat. See also buckwheat
cooking, 5
Creamy Oats, 150
Deluxe Oat Bowl, 43
Maple-Almond Oat Bowl, 149
Orange-Oat Tabouli, 46
H
hazelnuts
Dukkah-Spiced Nut Sprinkle, 15
Hazelnut Gremolata, 102
hemp seeds, hemp oil
Big Buddha Bowl, 79
Chia-Hemp Gomasio, 12
Creamy Hemp Dressing, 86
Japanese Soba Bowl, 68
Pomegranate Couscous, 50
Sweet Multigrain Congee, 33
honey
Black Garlic Ginger Sauce, 26
Breakfast Fruit Salsa, 22
Praline Pecans, 154
Lemony Cheesecake Sauce, 150
Coleslaw, 89
Gado Gado Peanut Sauce, 134–35
Greek Barley, 45
Honey-Cinnamon Drizzled Farro, 143
honey-roasted almonds, 149
Mediterranean Party Bowl, 139
Orange-Oat Tabouli, 46
Peanut Butter-Honey Topping, 47
Strawberry Smoothie, 35
Sweet Coconut Sauce, 32
Sweet Miso Dressing, 93
Sweet and Savory Pecans, 18
Three Sisters Bowl, 84
Hot and Sour Tofu and Sweet Potatoes over Rice Noodles, 123
I
Indonesian Noodle Bowl with Boiled Eggs and Creamy Cashew Dressing, 72
J
jalapeño
Black Rice Bánh Mì Bowl, 129–30
Breakfast Fruit Salsa, 22
Cure a Cold Brothy Bowl, 116
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Lime-Chili Dressing, 58
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Southwestern Quinoa, 137
Japanese Soba Bowl with Hemp-Coated Tofu, Slaw, Ginger, Greens, and Wasabi Cream, 68
K
kalamata olives, in Mediterranean Party Bowl, 139
kale
Big Buddha Bowl, 79
Black Rice, Tofu, and Greens Bowl, 54
Multigrain Polenta, 38
Quinoa, Black Bean, and Kale Bowl, 62
Savory Porridge, 40
Spaghetti Caesar, 98
kamut, cooking, 5
kañiwa, cooking, 4
kimchi, kimchi juice
Black Rice, Tofu, and Greens Bowl, 54
Kimchi Sesame Dressing, 23
kiwi fruit, in Breakfast Fruit Salsa, 22
Big Buddha Bowl, 79
Kombucha Green Goddess Dressing, 109
L
Lemongrass-Poached Scallops and Veggie Brothy Bowl over Whole-Wheat Noodles, 119–20
lemon juice or zest
Aioli Drizzle, 80
Creamy Cashew Dressing, 72
Flax, Pumpkin, and Sesame Seeds Provençal, 17
Greek Barley, 45
Hazelnut Gremolata, 102
Lemon-Mint Dressing, 132
Lemony Cheesecake Sauce, 150
Mediterranean Party Bowl, 139
Orange-Oat Tabouli, 46
Spaghetti Caesar, 98
Sweet Coconut Sauce, 32
lime juice or zest
Breakfast Fruit Salsa, 22
Brown Rice Taco Bowl, 105
Chipotle Lime Brothy Bowl, 121
Crema-Cilantro Drizzle, 137
Cure a Cold Brothy Bowl, 116
Fish Taco Bowl, 107–8
Lime-Chili Dressing, 58
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Sweet Purple Rice, 142
linguine, whole-wheat, for Sesame Noodles, 101
liquid smoke flavoring, for Coconut “Bacon,” 19
lox. See salmon, smoked (lox)
lunch bowls
Black Rice, Tofu, and Greens Bowl with Kimchi and Spicy Mayo, 54
Buckwheat and Seared Cabbage with Braised Squash Chunks and Smoked Almonds, 61
Easier Bibimbap with Brown Rice, Tofu or Eggs, Sautéed Shiitakes, Kimchi, and Spiced Nori, 65–66
Freekeh-Sage Bowl with Turkey, Celery, Green Beans, and Walnuts, 70
Greek Bulgur with Spinach, Pickled Beets, Orange, and Feta, 71
Indonesian Noodle Bowl with Boiled Eggs and Creamy Cashew Dressing, 72
Japanese Soba Bowl with Hemp-Coated Tofu, Slaw, Ginger, Greens, and Wasabi Cream, 68
Pizza Bowl with Soft Polenta, Spinach, and Mozzarella, 75
Quinoa, Black Bean, and Kale Bowl with Sriracha-Apricot Dressing, 62
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Sardine Sushi Bowl with Mango, Cucumber, and Pickled Ginger, 67
Thai Tuna Salad Bowl with Sweet Pickles and Lime-Chili Dressing, 58
M
macrobiotic traditions, ix
mangos
Maple-Almond Oat Bowl, 149
Sardine Sushi Bowl, 67
Thai-Style Rice Bowl, 32
maple syrup
Banana Pudding and Red Rice Trifle, 147–48
Coconut “Bacon,” 19
Maple-Almond Oat Bowl, 149
Native Wild Rice Bowl, 83
Pumpkin Spice Brown Rice, 36
matcha powder
about, 35
Matcha Tea Rice, 49
mayonnaise
Aioli Drizzle, 80
Black Rice Bánh Mì Bowl, 129–30
Coleslaw, 89
Japanese Soba Bowl, 68
Mayo Drizzle, 95
Spaghetti Caesar, 98
Spicy Mayo, 54
Mediterranean Party Bowl, 139
Melon, Sliced, with Matcha Tea Rice, 49
Mexican crema, in Crema-Cilantro Drizzle, 137
microgreens, greens
Big Buddha Bowl, 79
Cure a Cold Brothy Bowl, 116
Japanese Soba Bowl, 68
Quinoa, Black Bean, and Kale Bowl, 62
milk, whole
Banana Pudding and Red Rice Trifle, 147–48
Cocoa Brown Rice Bowl, 152
Soft Grits, 107–8
Soft Polenta, 90–92
Strawberry Smoothie, 35
millet
cooking, 4
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Multigrain Polenta, 38
nutritional information, xvi
mindful eating, x–xi
Mint Dressing, Lemon-, 132
mirin
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Sautéed Shiitakes, 65–66
Tomato Drizzle, 95
miso, red
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Sweet Miso Dressing, 93
mock duck (seitan)
Black Rice Bánh Mì Bowl, 129–30
Chipotle Lime Brothy Bowl, 121
nutritional information, xviii
molasses, in Easy Chipotle Pepper Sauce, 25
Mozzarella, Pizza Bowl with Soft Polenta, Spinach, and, 75
Multigrain Polenta with Pesto Eggs and Kale, 38
mushrooms
Mushroom Sauté, 105
Native Wild Rice Bowl, 83
Quick Pho Broth-Poached Shrimp and Vegetables, 115
mustard, Dijon
Balsamic Drizzle, 131
Caraway Yogurt Dressing, 57
Coleslaw, 89
Creamy Cashew Sauce, 29
N
nasturtiums, with Native Wild Rice Bowl, 83
Native Wild Rice Bowl with Dried Blueberries, Smoked Whitefish, and Sunflower Seeds, 83
Neufchatel cheese
Cocoa Brown Rice Bowl, 152
Lemony Cheesecake Sauce, 150
noodles. See pasta, noodles
nori
Easy Bibimbap, 65–66
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Tamari Gochujang-Glazed Nori Strips, 16
nutritional information
beans, xvii
fish and meat, xviii
grains, xvi
nuts and seeds, xviii
yogurt or cheese, xix
nuts, xviii. See also specific nuts
Nutty Cinnamon Streusel Granola Topper
basic recipe, 20
Cocoa Brown Rice Bowl, 152
Deluxe Oat Bowl, 43
O
oats, steel-cut, rolled, or whole groats
cooking, 5
Creamy Oats, 150
Creamy Pistachio Oats, 144
Deluxe Oat Bowl, 43
Maple-Almond Oat Bowl, 149
Matcha Oats Island, 35
Nutty Cinnamon Streusel Granola Topper, 20
Savory Porridge, 40
Okonomiyaki Scramble-Topped Rice with Tomato and Mayo Drizzles, 95
olive oil, extra-virgin. See sauces/dressings
olives, oil-cured, in Mediterranean Party Bowl, 139
onions
Braised Squash Chunks, 61
Brown Rice Taco Bowl, 105
Chipotle Lime Brothy Bowl with Chicken, 121
Creamy Goat Cheese and Tomato Sauce, 27
Easy Chipotle Pepper Sauce, 25
Pickled Red Onions, 96
orange juice or zest
Cocoa Brown Rice Bowl, 152
Greek Bulgur, 71
Japanese Soba Bowl, 68
Orange-Oat Tabouli, 46
oregano
Easy Chipotle Pepper Sauce, 25
Greek Bulgur bowl, 71
Ground Beef or Mushroom Sauté, 105
Lime Chili-Baked, Fish, 107
P
Paleo Cauliflower Tabouli Deluxe with Peppers, Carrots, Cashews, and Lemon-Mint Dressing, 132
Parmesan cheese
Creamy Arugula Pesto Drizzle, 28
Multigrain Polenta, 38
Pizza Bowl, 75
Savory Porridge, 40
Soft Polenta, 90–92
Spaghetti Caesar, 98
parsley
Hazelnut Gremolata, 102
Kombucha Green Goddess Dressing, 109
Orange-Oat Tabouli, 46
Pesto Eggs, 38
party platter bowls
Black Rice Bánh Mì Bowl with Quick Pickled Veggies and Five-Spice Seitan or Chicken, 129–30
Farro with Artichokes, Roasted Peppers, Feta, and Balsamic Drizzle, 131
Mediterranean Party Bowl, 139
Paleo Cauliflower Tabouli Deluxe with Peppers, Carrots, Cashews, and Lemon-Mint Dressing, 132
Southwestern Quinoa with Avocados, Black Beans, Shredded Cabbage, Jalapeños, and Crema-Cilantro Drizzle, 137
Sweet Potato “Rice” with Roasted Tofu, Boiled Eggs, Chayote, and Gado Gado Peanut Sauce, 134
pasta, noodles
alternatives, 9
Hot and Sour Tofu and Sweet Potatoes, 123
Japanese Soba Bowl, 68
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Sesame Noodles, 101
Spaghetti Caesar, 98
whole-wheat, nutritional information, xvi
peaches
Breakfast Fruit Salsa, 22
Buttermilk Quinoa Bowl, 154
Cocoa Brown Rice Bowl, 152
Matcha Tea Rice, 35
Picky Kid’s Brown Rice, 47
peanut butter, peanuts
Gado Gado Peanut Sauce, 134–35
Peanut Butter-Honey Topping, 47
Picky Kid’s Brown Rice, 47
Sweet Coconut Sauce, 32
pearl barley, cooking, 5
peas
Sesame Noodles, 101
Spaghetti Caesar, 98
pea shoots/tendrils/sprouts
Big Buddha Bowl, 79
Sweet Potato “Rice,” 134–35
Teriyaki Salmon and Red Rice Bowl, 93
pecans
Praline Pecans, 154
Sweet and Savory Pecans, 18
peppercorns, in Dukkah-Spiced Nut Sprinkle, 15
pepper jack cheese, Brown Rice Taco Bowl with Ground Beef or Mushroom Sauté, Shredded Vegetables, Green Salsa and, 105
peppers, red. See also chipotle peppers
Black Rice, 110
Farro, 131
Grits, 80
Mediterranean Party Bowl, 139
Paleo Cauliflower Tabouli Deluxe, 132
Spaghetti Caesar, 98
Pickles, Sweet, and Lime-Chili Dressing, Thai Tuna Salad Bowl with, 58
pickling onions, 96
Picky Kid’s Brown Rice with Peaches and Peanut Butter-Honey Topping, 47
pineapple juice, in Easy Chipotle Pepper Sauce, 25
pineapple rings
Sweet Multigrain Congee, 33
Sweet Purple Rice, 142
pine nuts
Greek Bulgur bowl, 71
Pesto Eggs, 38
pistachios
Chocolate Buckwheat, 156
Creamy Arugula Pesto Drizzle, 28
Creamy Pistachio Oats, 144
Dukkah-Spiced Nut Sprinkle, 15
nutritional information, xviii
Orange-Oat Tabouli, 46
Pizza Bowl with Soft Polenta, Spinach, and Mozzarella, 75
platters, for parties. See party platter bowls
polenta
Multigrain Polenta, 75
nutritional information, xvi
Soft Polenta, 75, 90–92
Pomegranate Couscous with Hemp, Chia, Raspberries, and Pear, 50
practice, daily, including bowls with, xii
Pudding, Banana, and Red Rice Trifle, 147–48
pumpkin seeds
Big Buddha Bowl, 79
Flax, Pumpkin, and Sesame Seeds Provençal, 17
nutritional information, xviii
Pumpkin Spice Brown Rice with Ricotta, 36
purple sticky rice. See rice, purple sticky
Q
Queso, Brown Rice and Kidney Bean Bowl with Corn, Pickled Red Onions, and, 96
Quick Pho Broth-Poached Shrimp and Vegetables over Rice, 115
quinoa
Brown Rice and Kidney Bean Bowl, 96
Brown Rice Taco Bowl, 105
Buttermilk Quinoa Bowl, 154
Chipotle Lime Brothy Bowl, 121
cooking, 4
nutritional information, xvi
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Quinoa, Black Bean, and Kale Bowl, 62
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Southwestern Quinoa bowl, 137
Three Sisters Bowl, 84
R
radishes
Black Rice, Tofu, and Greens Bowl, 54
Bulgur Asparagus Radish Bowl, 109
raspberries
Cocoa Brown Rice Bowl, 152
Deluxe Oat Bowl, 43
Pomegranate Couscous, 50
rice, black
Black Rice Bánh Mì Bowl, 129–30
Black Rice with Chickpeas, Cucumbers, Peppers and Tomatoes, 110
Black Rice, Tofu, and Greens Bowl, 54
cooking, 5
rice, brown
Big Buddha Bowl, 79
Brown Rice and Kidney Bean Bowl, 96
Brown Rice Taco Bowl, 105
Cocoa Brown Rice Bowl, 152
cooking, 5
Cure a Cold Brothy Bowl, 116
Easier Bibimbap with Brown Rice, 65–66
Matcha Tea Rice, 49
nutritional information, xiv–xvi
Okonomiyaki Scramble-Topped Rice, 95
Picky Kid’s Brown Rice, 47
Pumpkin Spice Brown Rice, 36
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Sardine Sushi Bowl, 67
Sweet Potato “Rice,” 134–35
syrup, in Tamari Gochujang-Glazed Nori Strips, 16
Thai Tuna Salad Bowl, 58
rice, purple sticky
about, 32
cooking, 5
Sweet Purple Rice, 142
Thai-Style Rice Bowl, 32
rice, red
Banana Pudding and Red Rice Trifle, 147–48
cooking, 5
Teriyaki Salmon and Red Rice Bowl, 93
rice, wild
Native Wild Rice Bowl, 83
nutritional information, xvi
Three Sisters Bowl, 84
rice alternatives, 7–9
rice noodles
Indonesian Noodle Bowl, 72
Hot and Sour Tofu and Sweet Potatoes, 123
Ricotta, Pumpkin Spice Brown Rice with, 36
Roasted Vegetable Bowl with Hazelnut Gremolata, 102
rosemary
Flax, Pumpkin, and Sesame Seeds Provençal, 17
rye berries, cooking, 5
S
Sage Bowl, Freekeh-, 70
salmon/smoked salmon (lox)
Fish Taco Bowl, 107–8
Matcha Tea Rice, 49
nutritional information, xviii
Salmon Bowl with Quinoa, Cabbage, Apple, and Caraway Yogurt Dressing, 57
Teriyaki Salmon and Red Rice Bowl, 93
salsa
Breakfast Fruit Salsa, 22
Brown Rice and Kidney Bean Bowl, 96
Green Salsa, 105
Sardine Sushi Bowl with Mango, Cucumber, and Pickled Ginger, 67
sardines, nutritional information, xviii
sauces/dressings
Black Garlic Ginger Sauce, 26
Caraway Yogurt Dressing, 57
cheesecake sauce, 150
choosing and using, xx
Creamy Arugula Pesto Drizzle, 28
Creamy Cashew Dressing, 72
Creamy Cashew Sauce, 29
Creamy Goat Cheese and Tomato Sauce, 27
Easy Chipotle Pepper Sauce, 25
Gado Gado Peanut Sauce, 134–35
Kimchi Sesame Dressing, 23
Lime-Chili Dressing, 58
Sriracha-Apricot Dressing, 62
sauerkraut, purple kraut, 86
Savory Porridge with Grilled Sausages, Scrambled Eggs, and Steamed Kale, 40
scallions
Black Rice Bánh Mì Bowl, 129–30
Cure a Cold Brothy Bowl, 116
Hot and Sour Tofu and Sweet Potatoes, 123
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Sardine Sushi Bowl, 67
Thai Tuna Salad Bowl, 58
Scallops, Lemongrass-Poached, and Veggie Brothy Bowl over Whole-Wheat Noodles, 119–20
seafood. See fish, seafood
seitan. See mock duck (seitan)
sesame oil
Creamy Hemp Dressing, 86
Kimchi Sesame Dressing, 23
Sesame Noodles, 101
Tamari Gochujang-Glazed Nori Strips, 16
sesame seeds
Big Buddha Bowl, 79
Chia-Hemp Gomasio, 12
Flax, Pumpkin, and Sesame Seeds Provençal, 17
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Matcha Tea Rice, 49
Sesame Noodles, 101
shallots
Caraway Yogurt Dressing, 57
Gado Gado Peanut Sauce, 134–35
Roasted Vegetable Bowl, 102
shiitakes
Easier Bibimbapi, 65–66
Native Wild Rice Bowl, 83
Quick Pho Broth-Poached Shrimp and Vegetables, 115
short-grained brown rice. See rice, brown
shrimp
Grits with Spicy Collards, Shrimp, Roasted Red Peppers, 80
Miso-Poached Vegetable and Shrimp Millet Bowl, 125
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Coconut “Bacon,” 19
Roasted Smoky Chickpeas, 90–92
snap peas
Quick Pho Broth-Poached Shrimp and Vegetables, 115
Sesame Noodles with Thai Green Curry Tofu, Red Cabbage, and Snap Peas, 101
soba noodles. See also pasta, noodles
Japanese Soba Bowl, 68
nutritional information, xvi
Soft Polenta with Roasted Smoky Chickpeas, Grape Tomatoes, Chard, and Creamy Basil Sauce, 90–92
sorghum-glaze
Buttermilk Quinoa Bowl, 154
cooking, 5
Southwestern Quinoa with Avocados, Black Beans, Shredded Cabbage, Jalapeños, and Crema-Cilantro Drizzle, 137
spaghetti, nutritional information, xvi. See also pasta, noodles
Spaghetti Caesar with Kale, Peppers, Anchovies, Peas, and Parmesan, 98
spaghetti sauce, with Pizza Bowl, 75
spearmint, with Breakfast Fruit Salsa, 22
spinach
Brown Rice and Kidney Bean Bowl, 96
Cure a Cold Brothy Bowl, 116
Easier Bibimbap, 65–66
Farro with Artichokes, Roasted Peppers and Feta, 131
Greek Bulgur bowl, 71
Mediterranean Party Bowl, 139
Pizza Bowl, 72
Sweet Potatoes and Curried Eggs, 41
squash, winter/butternut
Braised Squash Chunks, 61
Three Sisters Bowl, 84
squash, yellow, with Native Wild Rice Bowl, 83
sriracha sauce
Black Rice Bánh Mì Bowl, 129–30
Sriracha-Apricot Dressing, 62
steel-cut oats. See oats, steel-cut, rolled, or whole
strawberries
Creamy Oats, 150
Honey-Cinnamon Drizzled Farro, 143
Strawberry Smoothie, 35
sunflower seeds
Dukkah-Spiced Nut Sprinkle, 15
Native Wild Rice Bowl, 83
nutritional information, xviii
sunflower sprouts
Sardine Sushi Bowl, 67
Teriyaki Salmon and Red Rice Bowl, 93
superfoods, 33
Sweet Coconut Sauce, 32
Sweet Multigrain Congee with Turmeric and Goji Berries, 33
Sweet Potato “Rice” with Barbecued Chicken or Tofu, Sweet Corn, Coleslaw, and Blue Corn Chips, 89
sweet potatoes
Hot and Sour Tofu and Sweet Potatoes over Rice Noodles, 123
nutritional information, xvi
Roasted Vegetable Bowl, 102
Sweet Potatoes with Curried Eggs and Spinach, 41
Sweet Potato “Rice” basic recipe, 8
Sweet Potato “Rice” with Barbecued Chicken or Tofu, Sweet Corn, Coleslaw, and Blue Corn Chips, 89
Sweet Potato “Rice” with Roasted Tofu, Boiled Eggs and Chayote, 134–35
Sweet and Savory Pecans, 18
tahini
Easy Chipotle Pepper Sauce, 25
Kimchi Sesame Dressing, 23
tamarind pulp, in Gado Gado Peanut Sauce, 134–35
teff, cooking, 4
Teriyaki Salmon and Red Rice Bowl with Sweet Miso Dressing, 93
Thai-Style Rice Bowl with Sweet Coconut Sauce and Mango, 32
Thai Tuna Salad Bowl with Sweet Pickles and Lime-Chili Dressing, 58
Three Sisters Bowl, 84
thyme
Flax, Pumpkin, and Sesame Seeds Provençal, 17
Freekeh-Sage Bowl, 70
Three Sisters Bowl, 84
tofu
Black Rice, Tofu, and Greens Bowl, 54
Cure a Cold Brothy Bowl, 116
Curried “Eggs,” 41
Sweet Potatoes Rice, 89
Easier Bibimbap, 65–66
hemp-coated, 68
Hot and Sour Tofu and Sweet Potatoes, 123
nutritional information, xvii
Sesame Noodles, 101
Sweet Potato “Rice,” 134–35
Thai-Style Rice Bowl, 32
tomatoes
Black Rice with Chickpeas, Cucumbers, and Peppers, 110
Creamy Goat Cheese and Tomato Sauce, 27
Fish Taco Bowl, 107–8
Indonesian Noodle Bowl, 72
Paleo Cauliflower Tabouli Deluxe, 132
Soft Polenta, 90–92
Southwestern Quinoa, 137
Sweet Potatoes with Curried Eggs and Spinach, 41
Tomato Drizzle, 95
toppers
beans, xvii
fish and meat, xviii
nuts and seeds, xviii
Peanut Butter-Honey, 47
yogurt or cheese, xix
tortilla chips, barbecues, with Sweet Potato “Rice” bowl, 89
Trifle, Banana Pudding and Red Rice, 147–48
tuna
Mediterranean Party Bowl, 139
Thai Tuna Salad Bowl, 58
turkey
Freekeh-Sage Bowl, 70
nutritional information, xviii
turmeric
Big Buddha Bowl, 79
Cure a Cold Brothy Bowl, 116
as a superfood, 33
Sweet Multigrain Congee, 33
Tzatziki Sauce, 110
V
vanilla
Banana Pudding and Red Rice Trifle, 147–48
Buttermilk Quinoa Bowl, 154
Cocoa Brown Rice Bowl, 152
Cocoa-Chèvre, 143
Lemony Cheesecake Sauce, 150
Nutty Cinnamon Streusel Granola Topper, 20
Pumpkin Spice Brown Rice with Ricotta, 36
Strawberry Smoothie, 35
choosing, xix
vegetable-centered diets, ix–x
vegetable stock
Chipotle Lime Brothy Bowl, 121
Cure a Cold Brothy Bowl, 116
Hot and Sour Tofu and Sweet Potatoes, 123
Kimchi Sesame Dressing, 23
Lemongrass-Poached Scallops and Veggie Brothy Bowl, 119–20
Quick Pho Broth-Poached Shrimp and Vegetables, 115
W
walnuts
Freekeh-Sage Bowl, 70
Greek Barley, 45
Honey-Cinnamon Drizzled Farro, 143
nutritional information, xviii
Pumpkin Spice Brown Rice, 36
wasabi paste
Japanese Soba Bowl, 68
Mayo Drizzles, 95
wasabi peas, with Teriyaki Salmon and Red Rice Bowl, 93
wheat berries, whole-wheat, cooking, 5
whitefish, smoked, in Native Wild Rice Bowl, 83
winter squash, with Buckwheat and Seared Cabbage, 61
Y
yeast, nutritional, in Creamy Cashew Sauce, 29
yogurt
Buttermilk Quinoa Bowl, 154
Caraway Yogurt Dressing, 57
Chocolate Buckwheat, 156
Cocoa-Chèvre, 143
Creamy Arugula Pesto Drizzle, 28
Creamy Basil Sauce, 90–92
Greek Barley Bowl, 45
Lemony Cheesecake Sauce, 150
Matcha Tea Rice, 49
nutritional information, xix
Strawberry Smoothie, 35
as topper, xix
Tzatziki Sauce, 110
Z
zest curls, 142
zucchini
Chipotle Lime Brothy Bowl, 121
nutritional information, xvi
preparing and cooking, 9
zucchini dice or “noodles,” 9