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Food and Nutrition

Food for Thought: Put It in a Bowl

Kathy Pariani, RD | Nutrition Specialist
/ March 11, 2021

If we have been working together, you might have heard me say, “Just put it in a bowl.” It is a frequent answer for me when asked the question, “What should I do with…..sardines, tofu, garbanzo beans, leftover chicken, etc.” It may sound like simple advice, but bowls are a great way to add variety and texture to a meal and can really clean out your fridge by using up lots of ingredients. Here’s my template for the perfect bowl:

  • ½ cup grains: barley, quinoa, farro, 
  • 3-4 oz protein: tofu, chicken, sausage, tempeh, meatballs, salmon, tuna – canned or fresh, beans (garbanzo, kidney, and black beans work well), egg
  • Greens: kale, spinach, arugula, romaine, cabbage
  • Other veg: cucumber, tomato, roasted cauliflower, broccolini, sprouts, scallions, sauerkraut
  • 1-2 oz total Fat: avocado, feta, mozzarella, nuts (walnuts or pecans are my favorites), pumpkin, sesame or sunflower seeds, tahini
  • Flavor enhancers: lemon juice, fresh chopped herbs (mint, cilantro, parsley, dill, basil, thyme, marjoram

Because we really do eat first with our eyes, consider the rainbow when planning your bowl. A mix of colors will make each item pop and add to the enjoyment of your bowl.

Add 1 tsp of olive oil, salt and pepper if desired and mix. I love to chop all ingredients fairly small so every bite is a burst of flavor and texture, although the photos sure look beautiful before chopped and mixed!

Put It in a Bowl
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