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Have you ever wanted a meal that practically made itself? One with variety and nutrition, and used things in the refrigerator you thought there was no use for? Different types of bowls are the meals for you. Whether you’re looking for a mealtime salad, a pasta dish or a grain dish, the possibilities are as endless as your creativity. Think about your refrigerator, and what kinds of things you always have on hand, or that sit there without being used. Do you have one carrot in the crisper drawer? How about a small container of roasted squash? Do you have a little meat leftover from Tuesday’s dinner? What about a sauce you made recently, and the nuts and seeds in your pantry or freezer. All of these foods can be combined to make a beautiful bowl.
Whenever I make a meal, I think about how my ingredients could be used for other meals. When I make quinoa, farro, or rice, I make double to freeze for future meals. I do the same with meat whenever possible. When I roast vegetables, I make enough for several meals, whether lunch or dinner. I also think about this when I make a salad. As long as the lettuce and vegetables are not wet, the salad will last in the refrigerator for up to a week, making for an easy addition to any meal, or the base to a great bowl.
A Simple Formula for Building Easy Grain Bowl Meals
Here are some things to think about when creating bowls that go together quickly.
- Know what is in your refrigerator, freezer and pantry. During the chef program at NTI, I learned that a whiteboard magnet on the refrigerator and freezer can make it much easier to keep track of what’s inside. At a glance, ideas can flow when I am meal planning for the upcoming week. Do you have dried fruit or pumpkin seeds in your pantry or freezer? Add them for some color and crunch. Did you find a can of wild-caught salmon or tuna? Those would make a great protein when you have no leftover meat in the refrigerator. Did you make roasted broccoli and meatballs this week and have some leftovers? Is there anything that sits in your pantry or fridge and is rarely used? Use it for your bowl.
- Add different colors and textures. When I find a small amount of purple cabbage in my refrigerator, I shred some to add color and crunch. I also like to make nut and seed toppings to add texture and flavor. Think about the different textures you get from eating roasted vegetables compared to raw vegetables, or from a shredded carrot compared to a diced carrot. Change it up for endless variety.
- I know I already mentioned this, but it is really important, especially for busy families: make enough of an ingredient for future meals. It’s not more work to cook 2 cups of farro, rather than 1 cup. I recently made brisket. It wasn’t more work for me to cook 2 of them rather than one. You just have to remember to take them out of the freezer in time for dinner.
- Add a variety of flavors. In my refrigerator I have different fermented and pickled vegetables. These add tang and nutrition without being overpowering and are a good source of probiotics. Do you have leftover fresh herbs in the refrigerator, or some in your garden just waiting to be picked? These would be delicious sprinkled on top. For ideas on how to get the best produce at the best price, check out this article.
- Choose different proteins for your bowls. Do you have leftover beef or chicken? Did you cook beans earlier this week or store some in your freezer? Did you make tempeh and have some leftover in your refrigerator? Is frozen shrimp in the freezer? Choose one of them and add it to your other ingredients.
- A delicious sauce or dressing can bring the bowl together. When choosing a sauce to make or purchase, pay attention to the oils used. See the article on the Nutritional Guide to Oils Part 1, and Part 2 for wonderful information on different oils, and what to look out for when using an oil, whether for heating, drizzling, or using in a recipe.
Check out this article about rice to learn how it can be a superfood.
Use What You Have for Easy Bowls
When trying to decide which ingredients to add to my bowl this week, I went to my pantry, refrigerator and freezer, rather than the grocery store. In the pantry, I had a package of mixed grains I hadn’t used. Rather than making just enough for a couple meals, I cooked the whole bag so I could freeze some for future dishes. This was a good base for my bowl. I also had some sprouted pumpkin seeds in the pantry that I chopped to add some crunch. In my freezer I had some shrimp. I cooked the whole bag so I could add shrimp to other meals such as salads and egg dishes for extra protein.
The food in the refrigerator is where the magic happened. I had one carrot left, so I cut it into matchsticks to go further. I had a box of greens that was starting to show its age. I was able to salvage enough for three bowls. For some sweetness and umami flavor, I added some roasted sweet potato with shiitake mushrooms I had made the day before. I found some leftover red peppers from a previous meal and that was also included. I recently made some fermented quick-pickled red onions and added those for great flavor, color and texture. I found half of an avocado, so I sliced it and added it to the bowl. I often make ranch dressing, so I drizzled that on top. Remember, the possibilities are endless!
Ingredients:
1 pound medium wild-caught shrimp, shells removed
1 chipotle pepper, finely chopped + 1 teaspoon adobo sauce
2 tablespoons raw honey
2 tablespoons ghee or refined coconut oil
Sea salt
1 package of grain of your choice
1 carrot cut into matchsticks
½ red pepper chopped
Chopped greens
½ avocado sliced
Sprouted pumpkin seeds, chopped
Fermented quick-pickled red onions
Roasted sweet potato with shiitake mushrooms
Ranch dressing, or a dressing of your choice
Directions:
Add the finely chopped chipotle pepper, adobo sauce and honey to the shrimp and stir. Season with sea salt. Set aside while you prepare the other ingredients.
Cook the grain according to package directions.
Place the carrot cut in match sticks in a small bowl. Also gather the chopped red pepper, salad greens and pumpkin seeds and set aside.
Once everything has been chopped and assembled, cook your shrimp. Heat pan to medium-high and pour in 2 tablespoons oil. Once hot, add the shrimp in a single layer. After 1 minute, turn over the shrimp and cook for another minute. Once pink and cooked through, remove from heat to a plate.
Assemble in your favorite bowl and enjoy.
Lisa’s other recipe blogs:
Roasted Sweet Potatoes with Yogurt & Savory Sesame Topping
Roasted Peach, Pepper, and Pecan Salsa
About the Author: Lisa Schumacher is a graduate of NTI’s Certified Natural Food Chef program, a Registered Nurse and Holistic Practitioner at Foundations Wellness. She is passionate about helping people learn how to nourish themselves. Whether it’s one one-on-one, in a class setting, or in a consultation, inspiring and teaching others how to create delicious, nutritious food is her happy place. She loves to introduce people to foods they never expected to eat. To learn more about Lisa or to work with her, go to Foundations Wellness.
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