Fuel for a healthy new year
The power bowl has organically evolved into a staple of health-conscious menus. This artful combination of layered grains, proteins and vegetables meets the growing desire for convenient bespoke nutrition.
A shift toward clean eating is evident in the ubiquity of bowls served at fast casual restaurants and elsewhere. But if Sweetgreen or Chipotle is not your go-to solution, your kitchen can be stocked and prepped to be bowl-ready to satisfy whoever is at the table, even on busy weeknights.
The beauty of bowl-building involves the whole family in an interactive process. It encourages discussion of likes and dislikes, experimentation and using foods that are already on hand (leftovers especially). As a lunch or dinner option, it is also a creative way to get children to eat more vegetables. Everyone can customize their own bowl with their favorite ingredients, whether vegan, vegetarian, plant-based or not.
Assembling a bowl is as easy as choosing a base, adding protein, vegetables, healthy fats and finishing with a sauce or dressing.
Texture and variety are as important as flavor. The experience of enjoying a bowl is enhanced when each bite is different.
When I choose a base to maximize nutritional potential, I look for whole grains such as quinoa or brown rice, steamed with a pinch of salt. However, if you have an eater who favors white rice, couscous or orzo pasta, that works, too. Sometimes I’ll mix grains together or incorporate other ingredients such as fresh herbs, caramelized onions or soy sauce for added flavor. Chopped greens are another ideal base alternative. I love to use raw kale that I’ve dressed with some lemon and liquid aminos, or sautéed cabbage or a mix of crunchy lettuces that are in season. If you’re thinking half grains and half greens, absolutely.
I keep a variety of convenient proteins readily available, both shelf-stable, refrigerated and frozen. Canned beans or tuna can be used in an instant. How about yesterday’s leftover chicken, tofu or a sunny side up egg? Or defrost some edamame or precooked shrimp.
When it comes to vegetables, I think about what will enhance my choices so far. Does my bowl have a theme or flavor profile? What colors and shapes will make it sing? For example, if my intention is an Asian-inspired bowl, I may top steamed rice and pan-fried tofu with a runny egg and sauteed mushrooms, slivered snow peas and sliced green onions with a ginger soy sauce.
If I’m feeling in the mood for Mexican flavors, I may add fresh tomato salsa, sauteed peppers, corn, avocado and a cilantro-lime dressing to my base of black beans and brown rice.
If I’m craving something decadent, I may top kale with shredded chicken, sweet potato cubes, blue cheese crumbles and candied pecans. (Maybe you’ll put bacon and ranch dressing on yours.)
If I imagine myself on a Mediterranean vacation, my bowl of chopped greens and rice is topped with grilled shrimp, briny olives, pickled onions and crumbled feta with a cucumber yogurt sauce and lemon wedges.
The following Power Bowl recipe is in checklist form, designed to encourage an easy preparation process that works best for you and/or your family with fresh ingredients that are readily available requiring minimal (if any) cooking. This is a savory recipe intended as a dinner or lunchtime meal. The resulting bowlful, one per person, is the perfect way to celebrate a new year that promises to be nutritious, delicious and deeply satisfying.
Power Bowl Ingredients Checklist
Base (choose 1 or more):
Whole grains (steamed brown rice, quinoa, barley, wheat berries)
Mixed raw or cooked greens (kale, spinach, chard, cabbage)
Couscous or whole-grain pasta
Proteins (choose 1 or more):
Chickpeas (canned or roasted)
Other legumes (lentils, black beans, edamame)
Tofu (baked or pan-fried)
Grilled chicken, beef, pork or shrimp
Eggs (poached, fried, boiled or scrambled)
Vegetables (choose 2 or more):
Sweet potatoes (roasted)
Squash (roasted)
Broccoli (steamed or roasted)
Carrots (shredded or roasted)
Mushrooms (sauteed or roasted)
Eggplant (sauteed or roasted)
Corn (cooked or grilled)
Peppers (sliced, sauteed or pickled)
Fennel (shredded or roasted)
Beets (shredded, pickled or roasted)
Cucumber (sliced, diced or pickled)
Radishes (sliced or pickled)
Cherry tomatoes
Healthy fats (choose 1 or more):
Avocado (sliced or mashed)
Crumbled or shredded cheese (feta, cheddar, blue, goat)
Nuts (almonds, cashews, peanuts, pecans, pine nuts)
Seeds (sunflower, sesame, pumpkin, hemp, chia, lotus)
Olives (pitted green or black)
Sauces/dressings (choose 1):
Cilantro-garlic sauce (see recipe below)
Lemon-tahini dressing
Soy-ginger sauce
Apple cider-dijon vinaigrette
Ranch dressing
Yogurt-cucumber tzatziki
For dressing recipes, please send email to forilysse@icloud.com.
Optional toppings:
Fresh herbs (cilantro, mint, basil)
Pickled vegetables (radishes, capers, kimchi, cucumbers, hot peppers, onions)
Flavored drizzle (chili crisp, hot sauce, fruity olive oil, liquid aminos)
Dried fruits (raisins, cranberries, cherries)
Fresh fruit (lemon, lime, pears, apples, grapes, figs)
Sourdough croutons
Cilantro-Garlic Sauce Makes one cup of sauce Ingredients: 1 bunch fresh cilantro (leaves and stems, ends trimmed) 2-3 garlic cloves ½ cup lime juice ½ cup mayonnaise ½ cup sour cream or greek yogurt salt and pepper to taste Variations: Add 2 fresh jalapeños, seeded. For a dairy-free option, substitute 2 tablespoons of avocado oil for sour cream/yogurt. Instructions: In a blender, puree all ingredients on high for at least 30 seconds until the sauce is smooth and creamy. Sauce will keep fresh in the refrigerator for up to one week. |
Ilysse Rimalovski is a well-seasoned home chef, writer and culinary producer living in Maplewood with a background in specialty food, media and design. Have food questions or need inspiration? Visit Ilysse’s Facebook page, Ilysse Ideally.
Comentarios