If you are a millenial you know that the most popular go-to lunch has become the ever-so-convenient grain bowl. Restaurants like SweetGreen, Roast and Dig Inn have become staples in today’s diet, and for good reason! They are delicious and conveniently packed with all you need in one yummy dish providing balanced nutrition to millennials and non-millennials alike!
The equation is simple: combine your grain, protein and veggies in a bowl, garnish with some toppings, drizzle on your dressing, and voilà! Your very own homemade grain bowl! There are many reasons why making your own bowl has its benefits. As wonderful as these restaurants are, convenience comes at a price. Preparing your meals at home saves you money, and who doesn’t love that?
DIY grain bowls are great for everyone, but I find them to be especially relevant to those in ED recovery. Part of the recovery process is learning how to nourish yourself properly. At this point, you likely understand what a balanced meal looks like. These recipes build off that knowledge and give you the framework:
To explore your preferences
Practice appropriate portion sizes
Worked with the concept of mixed meals
Express your creativity in the kitchen
Ensure that your nutritional needs are met
Below I outline the general breakdown, review portion sizes, and give you some example bowls to get the inspiration flowing! To ensure you’re getting the appropriate portion sizes in your bowl, consult your recovery team. Enjoy bowl making and feel free to write about your experience in the comments section of this blog!
grain + protein + veggies + toppings + dressing = DIY grain bowl!
Grains (chose 1)
Rice, Quinoa, Farro, Wild rice, Couscous, Barely, Orzo
Proteins (chose 1)
Roasted chicken, Salmon, Shredded chicken, Tofu, Ground beef, Hard boiled egg, Chicken sausage, Fresh mozzarella, Chickpeas, Veggie sausage, Lentils, Meatballs, Veggie meatballs
Veggies (chose 2-3)
Arugula, Kale, Carrots, Corn, Cucumber, Tomato, Spinach, Bell peppers, Apples, Asparagus, Broccoli, Mushrooms, Brussel sprouts, Cauliflower, Butternut squash, Green beans, Potato, Sweet potato
Toppings (chose 1-2)
Feta, Sunflower seeds, Avocado, Green onions, Parmesan, Hot sauce, Goat cheese, Nuts, Raisins, Hemp hearts
Dressing (chose 1)
Italian, Ranch, Honey mustard, Balsamic vinaigrette, Caesar, Green Goddess, Miso ginger, Thai curry, Tzatziki, Pesto, Hummus
General portion sizes:
Grains: 1 - 1½ cups
Protein: 4 - 6 oz
Veggies: roughly ½ cup each
Toppings: 1 - 2 tbsp each
Dressing: 1 - 2 tbsp
Sample Bowls:
1. Lemon Basil Salmon Bowl (pictured above)
Grain: Wild rice
Protein: Salmon
Veggies: Kale + sauteed mushrooms
Toppings: Feta + avocado
Dressing: Basil lemon vinaigrette
2. Greek Chickpea Bowl
Grain: Orzo
Protein: Chickpeas
Veggies: Cucumber + tomato + red onion
Toppings: Feta
Dressing: Greek dressing
3. Harvest Bowl
Grain: Farro
Protein: Roasted chicken
Veggies: Apples + sweet potato + spinach
Toppings: Goat cheese + walnuts
Dressing: Balsamic vinaigrette
4. Mexican shredded chicken
Grain: Brown rice
Protein: Shredded chicken
Veggies: Corn + tomatoes + sauteed onions
Toppings: Cilantro
Dressing: Guacamole + Lime squeeze
5. Asian Tofu
Grain: Brown rice
Protein: Tofu
Veggies: Carrots + sauteed mushrooms
Toppings: Avocado
Dressing: Ginger dressing
6. Italian Bowl
Grain: Couscous
Protein: Mozzarella
Veggies: Sauteed spinach + tomato
Toppings: Green onions
Dressing: Italian dressing