Mighty Bowls of Goodness

When I was in my twenties, I practiced Zen meditation and participated in quite a few Zen retreats. Getting up at 4:45 a.m. for morning practice, spending all day in silence, and doing three rounds of 30-minute meditation sessions in a row, four times a day, was something I was really accustomed to. But I could never really get used to the Zen style of eating. Being brought up on a Western style of protein-carb-vegetable plate model, I just couldn’t get over the idea of the mish-mash of ingredients in one bowl.

Years later, being a mom and a full–time Healthy Eating Specialist, I developed a special passion for food that is quick, easy and healthy. My taste buds have changed and although I have always eaten healthy, my perspective on food has changed as well. The quick and easy components of a recipe are what make me really interested in it and willing to try it out. That is why ever since I read about Mighty Bowls of Goodness on wholefoodsmarket.com this has been my favorite way of preparing meals, especially for lunch. Super quick, no-brainer, versatile and fun! And did I say the Mighty Bowl compositions are delicious, nutrient–packed and just plain good for you?  There is no need to stick to the recipe or bother measuring amounts, just following general guidelines is all you need to do.

If you like the idea of batch cooking you’ll love Mighty Bowls of Goodness. Just cook up a big batch of whole grain, such as brown rice, barley, quinoa, wheat berries, whole wheat couscous, etc. Cook your beans or make sure you have some no salt-added canned beans in your pantry or lean protein in your refrigerator. Prep your veggies – I use a food processor for grating carrots and radishes, slicing peppers, celery, etc., but a regular chopping board and a knife will do as well. On the day you’re assembling your meal, just mix and match to your liking. Top with some healthy condiments – nuts, seeds, seaweed, spices, Braggs Amino Acids, low-sodium soy sauce and a little vinegar – balsamic, apple cider or rice or use a healthy dressing, preferably without any oil added.

The combinations are endless but the basic recipe is easy:

1. Start by choosing a grain and a bean variety.
2. Add steamed vegetables and, if desired, a secondary protein.
3. Garnish with seeds, nuts, spices or avocado. Experiment with dressings and sauces.

Here are a few of our favorite combinations for lunch and dinner:

Delhi Express: brown rice, roasted eggplant, spinach, carrots, 3 oz grilled shrimp. Serve with curry powder, Bragg’s Liquid Aminos and cilantro, or your favorite chutney.

Mediterranean: brown rice, cooked lentils, steamed spinach-tossed with lemon juice and fresh garlic. Top with steamed sautéed caramelized onions, cracked black pepper and lots of lemon juice.

Soba: soba noodles, steamed bok choy, shredded red cabbage, pea shoots, shredded carrots, cucumber. Serve with miso ginger dressing.

For more ideas check out http://blog.wholefoodsmarket.com/2012/01/healthy-budget-friendly-meals/#more-26120

For information about free cooking classes, demos and other events go to our website http://wholefoodsmarket.com/stores/framingham/