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How to make "the healthy bowl" - it's nutritious, filling and yummy!

A nutritious bowl full of lots of veggies, protein and a healthy portion of carbs is a great way to fill your belly, get your macronutrients (and micronutrients), and fuel your body.

I love to cook and I love to eat. One of my favorite things to make is what I call "the healthy bowl". I love to make it because I can be creative, I can have a different flavor each time, it's a big portion of food which fills me up and I can load it full of veggies. A healthy bowl can provide your body with the macronutrients and micronutrients it needs. Another bonus is that you can use whatever you have in the fridge and pantry.

I typically make a bowl for lunch after a morning of teaching classes and working with clients. Mid day is when I prefer to eat my largest meal, so the bowl is perfect. This could be a good option to prep to take to work with you or make for a filling dinner. The healthy bowl is an easy option for a satisfying meal for more than one person.

Here are a few tips when creating your bowl.

Tip #1 - Decide what flavor mood you are in.

Are you craving savory, spicy or sweet? Feeling like Mediterranean, Asian, Mexican, Indian? Decide what your mind & body wants to determine how to build your bowl.

Tip #2 - Pick your base.

Your base for the bowl is the carbohydrate. Think pasta, rice, couscous, quinoa, barley, bulgur, etc. A quarter of your bowl should be your base. I like to prepare a large portion of a pasta, rice or grain at the beginning of the week so I can use it when cooking during the week.

Tip #3 - Protein time.

The next quarter of you bowl should be protein. I am a pescatarian so I use fish, tofu, eggs, beans or a meat substitute as my protein choice. Keep your protein clean (not deep friend or full of preservatives) to keep the bowl healthy.

Tip #4 - Load up the veggies!

Pick your veggies based on the flavors, seasonings and style of bowl. Pull whatever you have on hand to load the bowl full of veggies. Half of the bowl should be all about the vegetables.

I always start with a leafy green or cabbage.

Add pickled veggies (pickled onions, peppers, beets, radishes) for extra flavor. Steam or bake (broccoli, cauliflower, brussel sprouts, sweet potatoes) your veggies to add a warm veggie.

Cut up your crunchy veggies (cucumber, carrots, celery, radishes) for texture. And don't forget the color (tomatoes, beets, radishes, peppers).

Tip #5 - Now the fun stuff...

Finish your bowl with flavor! Add a dressing, a sauce, fresh herbs, spices. Top it with a cheese of your choice. Add a little crunch with nuts, sunflower seeds, pumpkin seeds, pepitas or croutons.


Try a bowl once a week. Get creative. Keep it nutritious. Fuel your body with a bowl full of flavor!

Share your bowl pics or recipes. Keep following my blog for more wellness and fitness tips!

Today's bowl: quinoa & brown rice, falafel, roasted broccoli, grape tomatoes, cucumbers, fresh corn, feta cheese, chopped fresh parsley and greek dressing.

*see photo

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