Meals in bowls are trending. There are bowls called burrito bowls, noodle bowls, power bowls, smoothie bowls and so much more. For whatever reason, it's just more interesting to eat a meal out of a bowl than on a plate.
Meals in bowls can offer a variety of important nutrients, while including a bowl full of flavor. Most are packed with lean protein, whole grains and colorful vegetables. In fact, the bowl is typically absent of processed food. You may serve bowls with each ingredient piled high right next to each other, allowing your guests to see exactly what is included in their bowl. It's an attractive sight!
There are no rules, but you may start with the greens. A cup of fresh spinach, kale, arugula or Romaine will pack potassium and Vitamin A. Next, choose your grain, such as quinoa, brown rice, barley or whole grain spaghetti noodles, which provide many B vitamins, antioxidants and fiber. Add raw or cooked vegetables or fruit, like sweet potatoes, asparagus, avocado or tomatoes, and don't forget the lean protein, such as chicken, tuna, beans or boiled eggs. Finally, if desired, top it off with nuts, seeds, dried fruit, or cheese, and keep a small dish of dressing nearby to drizzle as needed. Just remember to use a small bowl, or you may unnoticeably eat more than you bargained for.
Orange Shrimp Quinoa Bowl (Printable PDF)
1 Tablespoon orange zest
3 Tablespoons olive oil
1 clove garlic, minced
¼ teaspoon black pepper
¼ teaspoon cayenne pepper
1 lb. fresh shrimp, peeled and deveined
¾ cup dry quinoa
1 ½ cups low-sodium chicken broth
Juice from 1 ½ limes
2 Tablespoons olive oil
¼ cup chopped red onion
¼ cup chopped fresh cilantro
¼ teaspoon salt
2 large oranges, segmented
1 large avocado, thinly sliced
In a medium bowl, combine orange zest, oil, garlic, pepper, cayenne and shrimp. Let marinate in the refrigerator for 20 minutes. Meanwhile, bring quinoa and broth to a boil in a medium saucepan; cover and simmer 15 minutes or until liquid is absorbed. Preheat grill over medium heat. Grill shrimp using grill pan or skewers, 2-3 minutes per side. Remove from heat. In a medium bowl, combine lime juice, olive oil, onion, cilantro, salt and oranges. Divide quinoa, shrimp, orange salad and avocado slices among 4 bowls.
Yield: 4 servings
Nutrition Facts (per serving): 480 calories, 26 grams fat, 310 milligrams sodium, 35 grams carbohydrate, 8 grams dietary fiber, 31 grams protein