Build Your Own Grain Bowls


Anyone that has seen me in the kitchen knows that I like to eat whatever I can in a bowl especially grain bowls. And, of course, one of the greatest things about this recipe is that it produces and infinite number of possibilities. 


I call this the Bowl Buffet. Pick a grain, some protein, some veggies, maybe some nuts and seeds, superfoods if thats your jam, and a sauce of your choice. Don't feel like cooking everything? Then try some raw veggies. Trying to use up what's in the fridge? Perfect - no one likes seeing their hard earned money going to waste! 


Here is how the Bowl Buffet works:

-Choose 1 grain, 1 protein, 1 sauce, 3+ veggies (just make sure you portion yourself), and then top with some other fun ingredients. 

-One you choose your desired ingredients and have cooked/prepared them to your desire then throw them in a bowl and you're good to go. 


Suggested ingredients:


Grains: 

-Brown rice

-Black rice 

-Wild rice

-Quinoa 

-Millet


Fruits and Vegetables: 

-Squash

-Brussel sprouts 

-Sweet potato 

-Mushroom

-Carrot

-Celery 

-Onion

-Corn 

-Zucchini

-Beets

-Cabbage

-Avocado 

-Cucumber 

-Broccoli

-Cauliflower 

-Green beans

-Peas

-Asparagus 

-Cabbage 

-Raddish

-Olives

-Bell pepper 

-Hot pepper

-Spinach

-Kale

-Tomato


Sauces:

-Pesto 

-Cashew cream cheese

-Balsamic

-Salsa

-Peanut

-Hot sauce 

-Tahini 

-Tomato 

-Coconut Milk


Proteins: 

-Salmon

-Chicken

-Tofu or tempeh 

-Beans and legumes 

-Fried or hard boiled egg


Other: 

-Spices and herbs of choice 

-Sprouts 

-Nuts

-Seeds

-Fermented foods (i.e. sauerkraut)

-Other "superfoods" (i.e. hempseeds)

-Seaweeds (i.e. arame)

Some combinations I like: 


Combinations I Like!


Taco Bowl - Serves 1

-3/4 cup cooked brown rice

-1/4 cup cooked corn 

-1/4 cup diced tomato

-1/4 cup onion 

-1/4 cup pepper (mild or hot)

-1/2 cup of cooked black beans

-Top with cilantro

-Sauce: Guacamole (mash up 1/2 avocado with some lime juice, chilli flakes, and tomatoes [optional])


Arame Bowl - Serves 1

-3/4 cup cooked brown rice

-1/4 cup arame (soaked in water first)

-1/2 cup of steamed chopped celery 

-1/2 cup of steamed shredded carrot 

-1/2 cup cooked chickpeas

-Sprinkle with sesame seeds

-Sauce: Cashew cream cheese (that contains tamari) 


Warm and Wholesome Bowl - Serves 1

-3/4 cup cooked black rice

-1/2 cup cooked sweet potato 

-1/4 cup cooked mushroom

-1/4 cup cooked brussel sprouts 

-1 fried egg

-top with almond slivers or pumpkin seeds

-Sauce: Balsamic vinaigrette (combine balsamic, EVOO, honey dijon mustard, sea salt and pepper)


Enjoy!

xo Nic

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