A bowl is defined as a round, deep dish or basin used for food or liquid. We will take the definition a step further and define a bowl as a deep dish filled with creativity, fuel and love.
Bowl formula: The key to constructing a balanced meal is having a combination of complex carbohydrates, protein, healthy fat and an abundance of greens! This combination will keep you full longer and will help to stabilize blood sugars.
You can do no wrong when creating a bowl. It is all about letting your body tell you what it is hungry for. Notice the balance of colors, textures, smells and flavors you combined. Even pay attention to what memories certain foods or smells bring to your mind and heart. Have fun with your combinations!
Base is a lettuce based veggie (lettuce, spinach, shredded cabbage, kale) (more than ½)
Hardy Veggies (broccoli, cauliflower, onions, beets, carrots, sweet potatoes, squash, pepper, mushrooms etc )
Protein (beans 1- ⅓ cup depending on type, eggs, chicken 3-6 oz, tofu, turkey, red meat, shrimp, fish etc)
Grain/carb (quinoa, brown rice, brown rice pasta, buckwheat, bulgur, orzo, farro, millet, etc. ~⅓ --½ cup)
Fat (avocado, seeds, nuts, coconut flakes, hemp seeds etc)
Fruit (pomegranate seeds, apple slices, raisins, dried cranberries, mandarins, pears, strawberries, pickled grapes etc)
Sauce/spice: sautéed garlic/ garlic powder is a great baseline for all of these
Mexican: salsa, cumin, chili powder, coriander, cilantro, lime
Asian: soy sauce, sesame oil, rice vinegar, fish sauce, curry, peanut dressing, ginger, teriyaki, sriracha, ginger/carrot, miso
Italian: pesto, tomato sauce, olive oil and salt, oregano, basil, sun-dried tomatoes
Mediterranean: tahini, lemon/olive oil & salt, parsley, creamy avocado, feta
French: rosemary, thyme, shallots
American: BBQ, ketchup, mustard, apple cider/olive oil/honey mustard dressing
Construct your bowl with ease and enjoy eating it mindfully. Feel free to share your creative bowl variations in the comments below.