The DIY bowl is the quick-fix to a healthy meal. We like to create a small bowl piled high with either what we choose or what we have on hand from the following list.
DIY Bowl
INGREDIENTS:
1/3 cup whole grain, choose quinoa, millet or rice (or you can replace this with extra veggies)
One portion of protein, choose grilled chicken, fish, shrimp, tempeh or beans
Large serving of steamed vegetables, choose broccoli, cauliflower, leafy greens, carrots, beets, mushrooms, squash, red peppers
Dressing of choice (make your suggested dressing below or choose one with simple ingredients that don’t include sugar)
Sprinkling of hemp seeds or sesame seeds (optional)
PREPARATION:
1. Cut vegetables of choice into similar sizes so that they will cook evenly. Set aside.
2. Prepare your grain of choice or use leftovers from a previous meal.
3. Cook protein of choice or use leftovers from a previous dish. Eden brand canned beans, drained and washed, or wild canned salmon or tuna (vitalchoice.com online is our favorite brand), also work well.
3. Steam vegetables to our desired doneness. We prefer to leave them slightly crisp!
4. Prepare your bowl by placing your grain on the bottom, then layering on top with lots of your steamed veggies, your protein of choice, and pouring on some dressing. Sprinkle seeds on top as you wish!
Spicy Sesame or Peanut Dressing for DIY Bowl
This is one of my favorite dressings to pour over a DIY bowl. It has an Asian flavor that will leave you wanting more. The great thing about making your own dressing is that you can store the leftovers in the fridge and use it on salads or stir frys in the coming week. Really, it’s not that hard. Just throw the ingredients in a food processor and you’re good to go!
INGREDIENTS:
6 cloves of garlic
1-inch knob ginger, peeled and chopped
1/4 teaspoon chile flakes
6 tablespoons unsweetened toasted sesame paste (tahini), peanut butter or sunflower butter
2-4 tablespoons olive oil
5 tablespoons wheat-free tamari
3/4 cup water or broth
1 tablespoons coconut sugar or honey
PREPARATION:
1. Add all ingredients to a food processor or blender and process until well combined.
DIY Bowl Note: Beyond our recipe suggestions, we encourage you to use your grocery list found in your 28 to Great Challenge guide to make your own meals. Just use the Portion Prescription as your guide.
Remember to include protein, veggie or fruit, whole grains (or more veggies) and healthy fats in each and every meal. As an example, here is one of Sadie’s favorite DIY bowls she makes for lunch using this approach:
Veggies/Fruit: Steamed Kale, Avocado
Protein: Beans
Whole Grains: Quinoa
Healthy Fats: Drizzle 2 tablespoons olive oil with a pinch of sea salt
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