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.
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.
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!
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.
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.
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
Process all ingredients in blender until smooth, adding additional water or milk to desired consistency.
1 cup chilli-garlic flavoured flax oil
1/3 cup balsamic vinegar
2 tablespoons maple syrup
1 tablespoon Dijon mustard
½ tsp. sea salt
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.