One Bowl Wonders

3 Easy Steps to Creating a Delicious Meal

Creating your delicious and health enhancing meals can be as easy as 1-2-3! Add variety to your eating plan by following the 3 steps below and changing the food selections. Make it fun for the whole family by placing the food selections in separate bowls for each member to pick and choose their unique meal. Eating healthy can be fun! Here is how to do it:

Step 1: Choose your protein source

As with any meal combination, begin by thinking of what your protein source will. This is a great way to use up any meats or previous cooked beans/lentils and whole grains.

Try meats, beans or lentils, tempeh, or cheese. Remember, if choosing to have a vegetarian meal, use cheese or simply combine your beans/lentils with nuts/seeds or a whole grain.

Keep these protein foods on hand to be used near the end as your topping.

Step 2: Select your carbohydrate source

Choose an assortment of vegetables for your carbohydrate source.

I find vegetables both slightly cooked and raw placed together in a dish can add a uniquely delicious dimension.

To prepare cooked vegetables – In a glass bowl, add any combination of the recommended vegetables with a thin coating of extra virgin olive oil or grape seeds oil and sea salt: red onions (slice thin and cook alone for 10 minutes before adding the rest), cubes of different colored potatoes, chopped broccoli and cauliflower tops, sliced red cabbage and carrots, shredded kale, Swiss chard and zucchini.

Bake in oven on temp 325 degrees Celsius for 20 minutes (to check readiness, vegetables need to be still crispy, broccoli turns a bright green and red onions become very sweet)

To prepare raw vegetables – In a large glass bowl, chop or slice any combination of the recommended vegetables: beets, carrots, celerac (celery root) or celery stalk, cucumber, red/yellow/green peppers and tomatoes.

Set aside.

If you choose to add grains, In a large glass bowl, place the recommended cooked grains: brown rice, quinoa, millet, or kamut/br rice/spelt/sprouted grain pasta.

Set aside.

Step 3: Enjoy a Fat source

Healthy fats really make the meal so much more satiating. Recommended fats that give delicious flavours include: melted butter (goes great with mixed herbs, crushed garlic, chili peppers, and grated parmesan cheese), avocado (try with crushed garlic and sea salt), extra virgin oil, flax oil (try chili garlic flavored), pumpkin seed oil, nut or seed butters (try pumpkin seed or hemp butter), coconut milk/cream or sesame oil. Or try dips like hummus, tahini, pesto, or artichoke dip as your healthy fat source.

Now to make:

In your individual serving bowl, place the grain on the bottom. Skip if not using grain and begin with raw vegetables and place them on the bottom of the bowl. Next add cooked vegetables, top with your protein source, then pour a little of the added healthy fats (about 1 Tbsp per person). Look below for added flavours. Experiment with any of the countless combinations to create different meals for any one in the family any night of the week!

Recommended added flavors: mixed herbs (oregano, basil, rosemary), tarragon, crushed garlic, grated ginger, crushed chili peppers, freshly ground black pepper, freshly squeezed lime juice and fresh cilantro, nutritional yeast, wasabi and low sodium soy sauce.

Before you know it, your family members will show a new excitement with all the creations you can do together!

Want to learn more about how you can get fit and healthy? Check out Michale Hartte’s, BASc (Nutr), NNCP new book, “The Fit n Healthy Plan The healthy diet & lifestyle plan made easy!”. Click under “Products and Services” for more information.