Creating a balanced meal in a hurry can be a bit of a challenge.
I have the solution: The Balance Bowl
I’ve talked before about the importance of planning and prepping food to have on hand for times when you just don’t know what to make or are in a rush. With a refrigerator stocked full of healthy ingredients, you can’t go wrong!
Take one day a week to cook a batch of quinoa, roast some vegetables, make salad dressing and sauté up some beans.
To season chickpeas: Add one can of rinsed and drained chickpeas to a skillet with a tablespoon of olive oil. Add a tablespoon of paprika and sea salt to taste, saute until golden.
Keep cut up vegetables fresh by storing in an air-tight container and covering with a damp paper towel.
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.
Here is how to balance your bowl…
1. Begin with a bed of greens:
Greens – arugula, baby kale, romaine, spinach, mixed greens, red or green leaf lettuce
2. Add as much raw veggies as you want:
Vegetables – cucumbers, shredded carrots, red cabbage, peppers, sprouts, shredded beets, radishes, tomatoes, scallions, onions, broccoli
3. Choose 1-2 of each from the following categories:
Healthy Fat – avocado, walnuts, almonds, pine nuts, olive oil, hummus, hemp seeds, coconut flakes, sunflower seeds, sesame seeds
Protein – chickpeas, black beans, tofu, tempeh, nuts, edamame, white beans, kidney beans, (non-vegan version: hard-boiled eggs, chicken, fish)
Complex Carbohydrates – quinoa, brown rice, roasted sweet potatoes, farro, barley
4. Optional Add-Ins:
Roasted Vegetables – asparagus, brussels sprouts, mushrooms, broccoli, cauliflower, squash, beets, corn
I like to add roasted vegetables especially in the winter for added warmth and satiety.
Fruit – pomegranate seeds, raisins, apple slices, mango, orange or grapefruit sections, dried cranberries
5. Dressing:
Or, try this recipe!
Sweet Miso Dressing
1/4 cup water
4 tablespoons toasted sesame seed oil
2 tablespoons apple cider vinegar
2 tablespoons white miso paste
2 tablespoons tahini
2 tablespoons maple syrup
sea salt
~Blend, drizzle and enjoy!~
We eat a variation of this meal at least 3 times a week. It makes a satisfying dinner and can be easily packed for lunch. Keeping cut up veggies, cooked grains, homemade dressing and seasoned beans or tofu readily available, you don’t have to put any thought into the never-ending question of “what’s for dinner?”
I hope this makes meal planning easier!
Hello, I was wondering if you take those photos of your food? because even they look so tasty ! So far all your recipes have been a super hit at home. My daughter, who doesn’t like soup, loved the Butternut Squash Soup. Thanks for the healthier tasty experiences.
That makes my day, thanks for sharing!!! I can’t take credit for the photos over the past couple of weeks…I recruited my husband, he’s the talented one with the artistic eye! I just cook 🙂
Your husband can cook up a tasty photo too; the recipes and photos look and taste great together. I am back for some more new recipes to try.
This is gorgeous! Great idea.
Thank you! A colorful plate always tastes good 🙂
Beautiful photos for beautiful food! I would layer these in a mason jar to take to work 🙂 Thanks for sharing.
Great idea!!!
What a helpful and informational post! So glad I found your blog from foodgawker.
I’m so happy you like the post! Thank you for reading 🙂
B & I are having quinoa…and whatever other veggies Ifind in the frig bin tonight. If I bury the kale with enough other tasty & colorful stuff, he is enticed! Thanks honey…and great pics Shaye!
hahaha, anything to get him to eat his veggies!
Excellent post! Lovely photos as well.
Thank you so much Sofia 🙂
Um………I’m confused about the inclusion of hard boiled eggs,chicken and fish above. I thought this was a vegan page, is it not?
Hi Corie, thanks for stopping by! Although I encourage a plant based diet, this isn’t a strictly vegan site. I work with a number of clients on different diets so I offer substitutions to fit any lifestyle.
Thanks so much for linking up to my avocado dressing. These photos are gorgeous. I could live on bowls and bowls like this.
Thank you for your inspiration, I love your recipes!!! I agree, meals like this don’t get old! Thank you for stopping by 🙂
Yum!! Love this concept, and thanks for breaking it down! 🙂
Hi! Thanks for reading, I’m glad I could help!
Thank you for this. I have so much trouble with what to cook or make for lunch/dinner on a regular occurance. This is such a great, easy way to make sure I have the foods available for quick preparation.
I’m happy I could help! Putting together a healthy meal in a hurry can be such a nightmare sometimes! I hope you like it as much as we do! Thanks for stopping by the blog 🙂