Grain + Protein + Veggies + Sauce + Toppings
This is the base of your bowl and will provide the complex carbs your body needs for energy. Different grains have different textures, so try different ones until you find your favorite.
Try: brown rice, quinoa, faro, couscous, polenta
Tip: Cook grains in chicken, vegetable, or beef broth to add more flavor.
Don’t over think your protein choices. Just take a look in the refrigerator or pantry and grab whatever you have at your disposal. You can use leftover chicken, canned beans, or even soft cheeses like ricotta or mozzarella.
Try: chicken, turkey, beef, pork, eggs, legumes, tofu, soft cheese
Tip: If you’re going for eggs, make sure to keep the yolk runny, that way you can break it and spread the gooey goodness all over your grain bowl.
This is your chance to give your grain bowl a boost of vitamins and micronutrients. You can always use raw produce, but try steaming, roasting, or sautéing to bring out the flavors and textures of various vegetables.
Try: leafy greens, mushrooms, broccoli, cauliflower, onions, peppers, peas, carrots, corn, tomatoes
This is where the flavor really comes in. Give your grain bowl some personality: Make it salty, sweet, tangy, or spicy. Your sauce can be thick or thin, as long as you can mix it with your other ingredients. You can also take this opportunity to add some extra protein or healthy fats to your meal.
Try: broth, hot sauce, coconut milk, pesto, peanut sauce, vinaigrette
Tip: Mix fat-free, plain Greek yogurt with a packet of ranch dressing mix. It’s low in calories, fat free, and high protein. It’s a little bit tangier than regular ranch dressing, but still delicious.
This is where it gets fun! Add texture, flavor, and aesthetics to your grain bowl with any topping under the sun. You can use nuts, seeds, herbs, or pickled veggies.
Try: peanuts, scallions, dill, cucumber, sesame seeds, sliced avocado, toasted coconut flakes, panko breadcrumbs
Written by: Anna Limoges