One-Bowl Meals That Make Eating Well Easier Than Ever (Seriously)

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Toss a bunch of stuff in a bowl and you have a healthy meal in minutes. Sounds too easy, right? Food bloggers like Cookie + Kate make it look that way. Instagrammers, like @blendersandbowls, are in on it, too, making healthy eating interesting again, with the one-bowl meals for breakfast, lunch and dinner. And yes, they really are easy.

The Sprouted Kitchen‘s second book, Bowl + Spoon, shows readers how to prepare “bowl food” by combining grains, protein and vegetables. The book claims that “the bowl is a perfect vessel in which to create simple, delicious, and healthy meals.” You can eat your meal with a spoon, while sitting on the couch (watching True Detective, of course).

Finding the most nutritious combos can be confusing, so here’s a breakdown of how you can create your ideal bowl.

First, choose your base (something like rice or pasta—see, carbs aren’t always the enemy), add in a protein and then a few toppings of your choice. Try prepping these things in your fridge over the weekend so you won’t be opting for fries at lunch (we make the worst decisions when we’re hangry).

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Browse the gallery below for 10 one-bowl meals you’ll love.

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1/10




California Chicken, Veggie, Avocado and Rice Bowls

Base: Long-grain brown rice

Protein: Grilled chicken (try barbequing on skewers)

Extras: Sliced, grilled zucchini, peppers and guacamole


2/10




Garlic Ginger Kale Bowls

Base: Cauliflower (chopped up in a food processor until it resembles rice)

Protein: Ground meat of your choice cooked with garlic and ginger

Extras: Sautéed kale, soy sauce and sriracha


3/10




Rainbow Peanut Noodles

Base: Whole-wheat linguine

Protein: Peanut butter sauce (peanut butter, soy sauce, water, honey, sesame oil, rice vinegar, and a clove of garlic)

Extras: Thinly sliced sautéed bell peppers, carrots, edamame, green onion, cabbage with sesame seeds and crushed peanuts sprinkled on top


4/10




Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream

Base: Oatmeal

Protein: Coconut whipped cream (open can of coconut milk from bottom with can opener, drain liquid and whip cream with a mixer)

Extras: Strawberry chia jam (bag of frozen strawberries and a bit of honey mashed in a saucepan with a spoon of chia seeds)


5/10




Quinoa Breakfast Bowls

Base: Quinoa

Protein: Soft-boiled egg

Extras: Tofu puffs, avocado, green onion, seaweed squares


6/10




Berry Beet Açaí Breakfast Bowl

Base and Protein: Smoothie (coconut milk, chia seeds, grated beet, frozen berries, açai packet)

Extras: Coconut flakes, hemp seeds, sliced fresh fruit


7/10




Butter Toasted Oats Breakfast Bowls

Base: Toasted oats (sauté with butter until toasted)

Protein: Coconut milk (heat this in a saucepan and then add the oats, cover and cook until liquid is absorbed)

Extras: Orange slices, red currants, hemp seeds, pistachios and yogurt


8/10




Spicy Sweet Potato and Green Rice Burrito Bowls

Base: Long grain brown rice

Protein: Black beans and baked sweet potato cut into chunks

Extras: Sliced avocado and feta


9/10




5-Minute Oatmeal Power Bowl

Base: Oatmeal

Protein: Mashed banana mixed with chia, cinnamon, milk and water

Extras: Almonds, hemp hearts, toasted coconut, nut butter


10/10




Spicy Salmon Sushi Bowl

Base: Long-grain brown Rice

Protein: Sashimi salmon, cut into pieces

Extras: Avocado with a mix of soy sauce, rice wine vinegar, and sesame oil
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HEALTH
8 Easy Health Tweaks to Make in 2017

Peace Out, Food Baby! 5 Ways to Get Rid of Belly Bloat

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Date October 5, 2016



If you’re anything like us, you have a sort of Pavlovian response when you think of holiday meals—that is, you cringe. What starts off with light salivation at the thought of turkey, pies and countless chips and dip soon becomes despair as we’re reminded of that painful belly bloat that makes us reach for a muumuu post-dinner.
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But this year it’ll be different, if you take these tips into consideration. Registered holistic nutritionist Andrea Donsky shares how you can beat belly bloat once and for all.

Take digestive enzymes

We naturally have these in our digestive tract, but when we overeat, taking digestive enzymes can help to give our system a boost. “I’m a big fan of Renew Life Digestive Enzymes,” says Donsky. “If you’re eating a lot of cooked foods, which we tend to do around the holidays, experts recommend taking them to help break down the food better so you get less gas and bloating.” You can take these with your meal to stave off that eater’s remorse.
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Around the holidays we load up on things like shortbreads, mashed potatoes and meat. We tend to forget about our daily servings of fruits and vegetables, and this can make you less, well, regular. “Eat your broccoli, also make sure you’re including green vegetables, salads, whole grains instead of white stuff,” says Donsky. “Mettrum Originals Raw Shelled Hemp Seeds are great because you can throw them on top of a salad, throw them in a shake, and they also have protein, which helps to wake up our brain.”

Drink some aloe vera juice

This plant is good for more than your skin, but hit the health food section of your grocery store to get food-grade juice. “There’s a company called Lily of the Desert, and I would recommend taking their preservative-free Aloe Vera Juice,” says Donsky. “It helps soothe the lining of the stomach and esophagus.” After all those glasses of wine and eggnog, consider this a critical step.