If you study the world’s healthiest diets you will notice that they have a few things in common, whether you look at the Mediterranean Diet, or the traditional diets of Asia, Africa, and Latin America.
They are all heavy on the produce, light on meat and fish. Except for Asia they include moderate dairy. And all have a backbone of grain and beans.
Bowls for the Win
Bowls are the perfect way to integrate this healthy way of eating into our busy lives.
Here us how I make a bowl. It isn’t a recipe exactly, more like a collection of choices.
The components are as follows—
A bed of Spring Mix or other lettuce. Then mix and match.
Cooked and Cooled Starches:
• Rice
• Barley
• Yams, baked and cubed
•Pasta
• Quinoa
• Bulgar
• Farro
• Corn Kernels
•Polenta, sliced
Cooked Beans:
• Black Beans
• Pinto Beans
• Black eyed Peas
• Garbanzos
•Kidney Beans
• Hummus
Roasted or Steamed Veggies:
•Asparagus
•Beets
•Green Beans
• Peas
•Eggplant
•Chard
•Summer Squash
Raw Veggies:
• Cucumber
•Shredded Carrot
• Sliced Radish
•Cherry Tomatoes cut in half
•Green Onions
•Red Onions
•Cabbage
•Avocado
Fruit:
•Apples
•Pears
•Grapes
•Mandarin Orange
•Melon
•Raisins
Protein Sliced Thin:
• Cooked Chicken
•Cooked Steak or Roast Beef
•Bacon
• Hard Boiled Eggs
•Steamed Tofu
• Salmon
• Shrimp
•Scallops
•Crab
• Cheese, especially Chèvre, Blue, or Feta
Toppers for Crunch:
• Nuts, especially Walnuts, Pecans, or Pine Nuts
• Croutons
Dressing:
•Simple Balsamic and Olive Oil
•Ranch
•Fresh Herb Dressing
•Blue Cheese if you didn’t use cheese
•Avocado Dressing
Or any of your favorite dressings.
Assembly Instructions
Start with a low broad bowl, the kind usually called a “pasta” bowl.
Place a thin layer of lettuce on the bottom. Then arrange any selection of the items listed around the too of the lettuce. This is not a tossed salad so you can layer slightly but do not toss.
I like to put the starch and beans on first and then fill in with other components, remembering to use the produce first, but leaving room for the protein. I always include the cheese and sometimes another protein.
I like to include at least three veggies and one fruit.
The crunchy toppings are second to last, then the dressing. Use just enough dressing for flavor, no need ti drown everything.
My favorite dressing is not even mixed ahead. I just drizzle on some high quality Balsamic and then sine good olive oil and let it mix itself.
My favorite combination is garbanzo beans, orzo, roasted beets, cucumbers, avocado, chicken, chard, green onions, chèvre, apples and walnuts.
If you have leftovers and a good selection of produce at hand this can be put together in about five minutes. And it is a great way to use odds and ends on clean the fridge day.
I hope you try it. And feel free to use other ingredients if you have favorites not mentioned here. This should be a tasty and frugal adventure.