No one loves a good recipe more than we do. With the boundless inspiration from food blogs and cookbooks, we could try a new recipe every day and have plenty of fodder for years to come.But sometimes, you want to free-style it without a recipe – and that’s where a simple recipe-free dinnerbowl can save the day. All you need to do isgrab a bunch of your favourite delicious and healing ingredients and toss ’em together for a one-bowl meal. But which ingredients to include?
Here are what we believe to be six essential elements of a simple, recipe-free dinnerbowl.
1. A good source of protein
Protein is essential for healing, repair and growth. Whether you’re vegan or Paleo, a clean source of protein will help you feel satiated, balance your blood sugar and keep you feeling fuller for longer. For a meatlessoption, try chickpeas, lentils, mung beans, almonds, cashews, sunflower seeds, hemp seeds, baked tofu, or crumbled bits of your favourite veggie burger, and if you consume animal products opt for free range meats, eggs or fish.
2. A nourishing, anti-inflammatory fat
Healthy fats, such as ghee, coconut oil, olive oil, or omega-3 fatty acids such as flax oil or hemp oil, add flavour along with a multitude of healing benefits for our brains, joints, skin, muscle tissue and cells. As with protein, a nourishing fat will keep your blood sugar levels even and prevent you from reaching for mindless snacks an hour later. Wondering which oils are safe to eat or heat? Check out this handy infographic.
Any dark leafy green will do here, so pick your favourite (or a mix of a few different ones). Depending on the time of year, you can have your dark leafy greens raw or lightly steamed – it’s up to you!
4. A lip-smacking, delicious sauce
You truly cannot make a simplerecipe-free dinnerbowl without a great dressing or sauce. You can choose a vinaigrette or dollop on a thick, creamy dairy-free sauce. Often, a dinnerbowl dressing will contain some of the elements above – like an amazing anti-inflammatory fat, or protein-rich, blended nuts and seeds. Some sauce ideas are:
Hummus, with a little bit of extra water to make it pourable
Tapenade
Lemon + olive/flax oil + chopped herbs of choice
Avocado + cumin + lime + red pepper flakes
Coconut milk + curry powder + salt
Photo: iStock/AlexPro9500
5. Seasonal vegetables
Nature is pretty smart. It offers us nutrients in abundance during the times of year we need them most. What’s seasonal depends on where you live – but here at the Academy of Culinary Nutrition headquarters, we like to roast winter veggies, garlic and onions for our recipe-free dinnerbowls during the fall and winter and add asparagus, tomatoes, bell peppers, eggplant, zucchini and even fresh fruit during the spring and summer months.
Seasonal veggies not only provide us with excellent nutritive properties, but they also add fibre – which keeps us pooping on a regular basis!
6. A mix of textures.
A variety of tastes and textures can really help your simple recipe-free dinnerbowl sing! So pair fresh vegetables withcooked veggies, combine crisp greens and crunchy toasted seeds, toss fresh herbs into your vinaigrette, spiralize your vegetables for added textureandflair, toss in cubes of velvety avocado. You get the picture!
Optional: a gluten-free grain or pseudograin
If you consume grains, a cooked gluten-free grain adds texture, fibre, protein and energy-boosting B-vitamins. Try cooked quinoa, buckwheat, sorghum, brown rice, wild rice, teff, millet or gluten-free oats. You could also sprinkle on some raw buckwheat for a tasty crunch. However, if you don’t eat grains, all of the essential elements above will create a full and satisfying meal.
Feature photo: iStock/nata_vkusidey
So what did we miss? What do you like to add to your power bowls?
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What's a great meal? Your ideal plate will have lots of vegetables, a small portion of protein, and a source of carbohydrates. The key is to focus on eating and using ingredients that are whole, fresh, and largely unprocessed.
A bowl is a typically round dish or container generally used for preparing, serving, storing, or consuming food. The interior of a bowl is characteristically shaped like a spherical cap, with the edges and the bottom forming a seamless curve.
The six most common elements found in food are Carbon (C), Hydrogen (H), Nitrogen (N) Oxygen (O), Phosphorous (P) and Sulphur (S). The elements found in dissolved salts include Sodium (Na), Magnesium (Mg), Chlorine (Cl), Potassium (K) and Calcium (Ca).
Potatoes, pasta, and rice are all examples of starchy foods that are very commonly eaten for dinner, however, Tracee, a health coach and personal trainer for HighEnergyGirl, said that "these foods simply metabolize down to sugar and create elevated blood sugar and insulin.
Rice, farro, quinoa, barley, bulgur … the list of grains you can use as a base goes on! You can make plain grains to let the other elements of your bowl shine, or start loading up flavor from the get-go.
A bowl can be hollowed out and baked to serve ingredients inside of it, such as a spinach and artichoke dip or even sloppy joes and nachos. A more basic grain bowl usually includes rice, quinoa or couscous as the base.
Regular soup bowls? (A little big.) Thus was born the dinner bowl, a plate/bowl hybrid. It's generally the diameter of a standard dinner plate, but with some curved lip to contain all the delectable broths, juices or errant morsels.
A balance of fiber, protein, and fat at each meal will promote hormone balance, increased energy, increased metabolism, and weight management. This power trio works together to slow the digestion of the carbohydrates we've eaten, which means we're less likely to have a blood sugar spike!
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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