A 4-Step Formula for a Healthy Dinner in Under 30 Minutes
Today, I’m sharing one of my #1 healthy hacks for the easiest weeknight meals. The Grain Bowl. It’s less a recipe than it is a formula – and it’s the simplest one at that.
Here are the 4 things you need:
1. The Base
I used bulgur wheat for this one since we’d had our share of quinoa recently and the family was over that particular grain…seed. Here are a few other favorites you can use:
– brown rice
– quinoa
– bulgur wheat
– couscous
– lentils (also doubles as a protein)
– cauliflower rice
2. The Protein
I love doubling up on what I call “faux proteins” – and I only call them that because they’re not quite what you’d think of when you think of standard proteins, like chicken or pork. They’re avocado, chickpeas (definitely a protein in its own right), lentils, black beans, etc.
If you’re making a vegan or vegetarian bowl, the toppings I mentioned above are great alternatives to meat. I’m no expert, but you can load on the following for a bowl that will keep you full:
– lentils
– chickpeas
– tofu
– black beans
– avocado
– falafel
Other meat-friendly favorites include:
– fajita steak
– grilled chicken
– shrimp
– pork
3. The Vegetables
I love mixing a healthy portion of roasted or baked veggies with fresh veggies. That combination of fresh and cooked makes your bowl exciting to eat. Here are some go-to’s of mine:
– cherry tomatoes
– roasted red onions (takes the bite out of them)
– broccoli
– celery
– carrots
– fennel
– lettuces (butter lettuce is a personal favorite)
– roasted squashes
– roasted sweet potatoes
– fresh corn
– peas
4. The Toppings
Feta is a consistent favorite of mine, but here is where I also like to add some crunch. Take a few minutes and toast some sliced almonds, add candied walnuts, or even make kale chips (bonus points for double dipping into the veggies) and top your bowl with a fabulous crunch. I also like adding things like chopped dried mango or dried unsweetened cranberries – and something different like marinated artichokes, olives, or hearts of palm.
IIf you have something spicy, consider adding a cheese that works with your ingredients.
Top this all off with a squeeze of lemon, salt and pepper, good olive oil, and balsamic vinegar and you are set, my friend!
