Build a Bowl Meals

by Kimberly Campbell May 30, 2017

Build a Bowl Meals

Kim Campbell

The most recent trend in the food world is to create a one dish/bowl style meal, often referred to as “Buddha Bowls,” “Hippie Bowls,” “Monk Bowls,” or “Power Bowls.”  Americans are used to separating their foods and I grew up with one sibling who was averse to peas touching potatoes, so this bowl concept is outside the box for many traditional eaters.  But recipes and eating are evolving and bowl style meals are all about breaking the rules.   Bowls allow foods to not just touch each other, but meld together into a beautiful myriad of flavors, textures, and colors.  These tips might help you get started with creating your own delicious bowl style meals.

  1. Grains/Starch: There are so many options to choose from and all of them can be made ahead of time. A few favorites: sweet or white potatoes, brown rice, quinoa, barley, farro, polenta, or whole grain pasta.
  2. Vegetables: Choose veggies that you enjoy and also those that are in season.  Always try incorporating a leafy green for every combination since they are packed with so many important nutrients.  Examples include kale, swiss chard, spinach, collards, turnip greens, mustard greens, and cabbage. 
  3. Protein: I hesitate to call this a protein category since other categories are also an excellent protein source, but for the sake of creating this ‘meaty’ category I will keep the name.  This is the category that has many unique options, such as marinated and cubed baked tofu or tempeh, beans, lentils, or even leftover veggie burgers cut into squares. 
  4. Sauce: This truly makes each bowl unique.  Make plenty of sauce for marinating your protein component and also enough to cover the veggies and starch.  Be sure to keep it oil-free.  There are a variety of sauces/dressings in the PlantPure Nation and PlantPure Kitchen cookbooks to choose from if you need some inspiration.
  5. Garnish: Sprinkle your dish with your favorite herbs, citrus, seeds, or nuts.  This can add an element of fun and also impart quite a bit of flavor.

When thinking about making bowl style meals, try thinking in terms of foods where you already know the flavor patterns.  Here are a few ideas to get your creative juices flowing.

Mexican Bowls: Rice, beans, lots of veggies, and salsa/guacamole. Garnish: cilantro

Pizza Bowls: Whole grain penne pasta, veggies (spinach, mushrooms, olives, onions, and peppers), tofu-ricotta cheese, and marinara sauce. Garnishes: red pepper flakes, basil, fennel seeds, and/or nutritional yeast flakes

Rueben Bowls: Potatoes, veggies (spinach mushrooms, tomatoes, onions, and sauerkraut), Smoky  Tempeh Bacon, Thousand Island Dressing.  Garnish: caraway seeds

Thai Bowls: Whole grain pasta, Asian blended veggies, baked tofu, and green Thai curry sauce.  Garnishes: lime, cilantro, basil, or sesame seeds

Thanksgiving bowl:  Mashed potatoes, roasted green beans, onions, and peppers, lentils, and mushroom gravy. Garnish: fresh thyme

Asian Peanut Bowl: Brown rice or noodles, Asian veggies, edamame, and a spicy peanut sauce. Garnish: lime, peanuts, cilantro, scallions

Breakfast Bowl:  Grits, greens, Tempeh Bacon, Salsa.  Garnish: avocados




Kimberly Campbell
Kimberly Campbell

Author



Also in News

Traveling Plant-Based
Traveling Plant-Based

by laura dietrich July 24, 2017

As we travel for a family trip to the mountains in West Virginia, staying plant-based is important.  It will be a six hour drive and once we get to our location we will have limited access to both grocery stores and restaurants.  I am approaching the trip with the attitude that we will stay as true to our diet as possible, but knowing that we might need to compromise a little here and there
Small Space Gardens
Small Space Gardens

by laura dietrich July 21, 2017

Because of space limitations, this summer was the first time in many years that I did not have a garden.  One of my favorite things to do in past summers was to walk out into the garden and pick a handful of herbs to brighten my plant-based dishes.  I decided to create a “small-space garden” on our front porch steps and planted rosemary, basil, thyme and mint in pots.  They turned out to be a decorative, productive and attractive addition to our front porch. 
Getting Started on Your Whole Food Plant-Based Journey
Getting Started on Your Whole Food Plant-Based Journey

by PlantPure Team July 19, 2017

Often times we are overwhelmed with everything there is to learn about a Whole Food Plant Based Lifestyle. After watching many people venture into this healthy journey, I have my top 5 tips that will help you start and maintain a healthier lifestyle.

love our recipes?

BUY OUR COOKBOOK

The PlantPure Nation Cookbook brings our powerful, science-based approach to nutrition from the big screen to your kitchen with some of the same mouthwatering recipes that kick-started the film, promoting the health benefits of a whole food, plant-based diet.