Sczebel - Power bowls: 100 perfectly balanced meals in a bowl

When I began to write this book, I wasnt sure if many people would understand the term power bowl, but Ive been pleasantly surprised by the response. Now that we live in the Pinterest age, so many amazing recipes are at the tips of our fingers, and in the past couple of years power bowls have gained serious popularity. But what is it about power bowlsor bowl foodthat makes it so great? A lot!

First of all, the options for bowl food are vast. A bowl is a magnificent dish because it can cradle everything from cold smoothies and savory soups to stewed goodies, fresh salads, and warm breakfasts. This means that the opportunity to fill a bowl with powerful, nutritionally dense, health-boosting, and vibrant ingredients is endless.

Secondly, bowl foods are simple. You can hold an array of health-promoting ingredients in your hand and enjoy them without the need for several dishes, or even a table and chair to eat at.

All the power bowls in this book follow a set of principles that makes them potent for the health of both body and mind. When I create a power bowl it always fits the following criteria:

It contains mostly, if not all, whole food, unprocessed, natural ingredients.

It contains an array of nutrientsvitamins, minerals, fiber, fats, carbohydrates, and proteins.

It combines different textures and tastes (there are no one-dimensional dishes here!).

It contains all three macronutrientsproteins, carbohydrates, and fats.

It doesnt take rocket science to put together.

It tastes amazing!

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In each chapter youll find a power bowl to fit into your day. There are Wake Up Bowls to start you off on the right foot; Workout Bowls to be enjoyed before or after exercise to fuel your body or help it recover from the activity; Small Bowls to supply a nutritional punch for a light lunch or larger snack later in the day; Big Bowls, for larger appetites, to provide major fuel any time of day; and, finally, Treat Bowls to satisfy your sweet tooth, while still providing an ample amount of nutrients for optimal wellness.

CHRISTAL SCZEBEL

Key to Icons

dairy-free

fast-releasing energy

gluten-free

good for digestion

slow-releasing energy

vegan

vegetarian

Good nutrition is important, if you want your body to be healthy. To do this, you need to use the best ingredients and know how to prepare them. If you are following a special diet, there are a number of things you need to take into account when preparing meals.

Its important to think of your body as an amazing and complex machine that needs to be fueled adequately and cared for throughout the day. Nutrition plays a huge part in this. For example, If you had a prized, powerful, and beautiful sports car you would prioritize putting premium products into it, especially the fuel. You should think of your body in the same way, and eating to power it should be of the utmost importance. Although you can enjoy indulgent foods on occasion, you should eat healthy, whole foods most of the time to keep your engine running smoothly.

Start the day with a bowl of Apple Cinnamon (see ).

Eating to power your body starts as soon as you wake up. First, drink a glass of water for quick hydration. Filling your belly with healthy, hearty, and vibrant foods within one hour of waking will rev up your metabolism for fat-burning throughout the day, wake up your digestion, and provide the energy you need to get going and keep going. Starting the day with a focus on complex carbohydrates helps to fuel your body immediately and throughout the morning. These carbohydrates break down into sugars that act as direct fuel for energy. At the same time, if you incorporate protein and healthy fats into your breakfast, it will help balance blood sugars to keep that energy steady, as well as give you a sense of fullness and satiety.

By midday your body is usually ready for another pick-me-up and a dose of well-balanced nutrition. Combining complex carbohydrates and loads of vegetables with proteins and some healthy fats will help keep your engine humming along. Include a balance of all three macronutrients (carbohydrates, protein, and fats) at this meal. Try to limit dietary fats, as eating excessive fat at lunch can make you feel sluggish and bogged down, creating afternoon sleepiness. However, fats are not bad, and are essential to the body, so it is best to enjoy a moderate amount of healthy, unsaturated fats at lunchtime.

When you are winding down in the evening, your body is usually ready for some extra TLC, and its an ideal time to nourish it with vitamin- and mineral-rich vegetables, supportive and repairing proteins, healthy fats, and a moderate amount of complex carbohydrates to keep your energy steady throughout the evening. At dinner its not uncommon for people to eat a heavy meal that overloads their digestion. Replacing this with a power bowl thats high in fiber, vegetables, lean proteins, and easily digested complex carbohydrates, will take the burden off and prevent you from feeling that you could plop on the couch and hit the hay for good.