Fill-me Fuel-me Bowl
5 steps to complete nutrition in one bowl! This recipe makes enough for 2 meals.
This is easy and completely delicious. As long as you have one component included from each step (plus a sauce drizzle on top!) you will master a meal to enjoy any time of day.
First, get a bowl. One that you love to eat soup or chilli or cereal from, curled up in front of your latest Netflix indulgence.
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Cook 1 cup brown rice or quinoa. Follow package directions for a fluffy grain. Tip: allow cooked grain to sit covered in pot for at least 5 minutes OFF the heat. Add 3/4 cup cooked grain to your bowl.
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Steam-sauté greens. In a large skillet heat 1 tsp. coconut oil with 1 clove garlic, sliced or crushed (just don’t let the garlic burn!) and cook 1-2 minutes. Wash one whole bunch of dark leafy greens (your choice). Remove leaves from the stems, cut into large bite-sized pieces and while still wet from washing add to the pan with garlic and oil. Toss the greens with tongs for 1 minute. Season with a pinch of salt and pepper. Place lid over the pan and let greens wilt for 2-3 minutes. Remove lid and turn off heat. Place one cup of steamed greens over the steamed rice. NOTE: broccoli or asparagus works here too, so if kale, chard, spinach or collards aren’t your jam that’s ok!
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Add Protein. Your choice of cooked chickpeas, beans or lentils, organic cooked chicken, sliced grass-fed beef, grilled tofu or tempeh. A serving size is 6oz or about 3/4 cup. Place on top of greens.
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Add crunchy garnish. Grate a whole carrot, maybe a raw peeled beet, dice some red bell pepper, chop green onion, dice cucumber, etc. Sprinkle veggies toppings (any combo) plus 1 tablespoon toasted chopped nuts, sunflower or hemp seeds on top of protein.
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Dress it up! Drizzle 2 tablespoons of dressing (your choice below) over the top of the rice bowl and squeeze some lemon juice on top to finish. Voila! Dig in!
Adding a plant-based milk, instead of water, for Tahini Dressing makes it a little more creamy, especially if it's coconut milk 🙂
- 1-2 cloves garlic, minced
- 1 tablespoon fresh grated ginger (optional)
- 1/2 tsp. sea salt
- 1/4 cup lemon juice Juice of whole lemon, approx.
- 1/2 cup Tahini
- 2 Tbsp Olive oil
- 1/4 cup water or plant-based milk
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Process all ingredients in blender until smooth, adding additional water or milk to desired consistency.
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1 cup chilli-garlic flavoured flax oil
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1/3 cup balsamic vinegar
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2 tablespoons maple syrup
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1 tablespoon Dijon mustard
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½ tsp. sea salt
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Fresh ground black pepper, to taste
Process all ingredients in a blender until smooth. Will keep for 2 weeks in refrigerator.
Hi, I'm Katie!
I am a nutritionist, chef, mom to two little ones, and a lover of food!
I hope you enjoy my recipes and food blog. Feel free to reach out if you have any questions.