Recipes for Recovery 06: Build Your Own Bowl

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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