Bowls are some of the simplest dishes to put together. This week we are focusing on the versatility of bowls, from breakfast to snacks to lunch or dinner. Every bowl starts with a base, such as a whole grain, and grows from there. We like to make sure that all of our bowls include some type of complex carbohydrate (like a whole grain/leafy greens), protein (meat, fish, beans, etc), fiber (fruit, veggies, chia seeds) and healthy fats (avocado, nut butters). Including these four ingredients will keep you full from meal to meal!
We love a good bowl-centered meal because you can plan them out ahead of time or use it as a tool to create a meal with whatever is left in your fridge. Here, we have created three breakfast bowls, which you can customize to your liking.
Step 1: Pick a base. This is usually your complex carbohydrate. For this breakfast bowl we chose polenta, but you could use oats, quinoa, farro, rice, etc. The possibilities are endless.
Step 2: Add your veggies. They are full of fiber and will keep you feeling full.These can be leftover in the fridge or freshly cooked. You can also defrost frozen veggies from your freezer. Whatever you have on hand can be used! Sautéed kale and mushrooms with roasted tomatoes and sweet potatoes seemed like the perfect fit.
Step 3: Add your protein. For this we chose spicy chicken sausage and a soft-boiled egg. You can go vegan by using chickpeas or tofu. Chicken, fish and meat also work as well.
Step 4: Make sure you have a healthy fat! We used olive oil to sautee our veggies, but you could add avocado, drizzled avocado oil or sprinkle some toasted nuts on top.
Step 5: Enjoy!
Here are some of the recipes we put together to give you inspiration for your own bowl creation:
Spinach Blueberry Smoothie Bowl
- 1/2 cup frozen blueberries
- 1/2 cup frozen cauliflower
- 1 cup Vanilla Unsweetened Almondmilk
- 1 handful of Spinach
- 2 scoops Further Food Collagen Protein Powder
- 1 tbsp Almond Butter
- 1 tsp chia seeds
- 1/2 tsp cinnamon
- 1 date
- 2 strawberries
- 1 tsp chia seeds
- Handful of Purely Elizabeth Maple + Almond Nut Butter Granola
- Blend all smoothie ingredients in high-powered blender until smooth.
- Pour into bowl. Garnish with strawberries, chia seeds and granola. Enjoy!
Cinnamon Chia Seed Oat Bowl:
- 2/3 cup quick-cooking steel cut oats
- ¾ cup milk of choice
- ¾ cup water
- 1 tbsp chia seeds
- 1/2 tsp roasted Saigon cinnamon
- 2 tbsp maple syrup
- 2 tbsp almond or peanut butter for serving
- Fruit of choice
- Siggis® yogurt for topping
Directions: combine all ingredients in a pot over medium heat. Bring to a simmer then turn to low heat. Stir occasionally so oats do not stick to pot. Serve once all liquid is absorbed and oats reach desired texture. Serve with 1 tbsp of nut butter. Enjoy!
What bowl have you been making lately? Let us know!
xoxo, Melissa & Liz