Contents
Guide
meals
one bowl
COOKBOOK
Photographs
Annabelle Breakey
Contents
Mediterranean Chicken Salad Bowl with
Bulgur & Tapenade Dressing ()
Spiralized Vegetable Bowl with
Crispy Quinoa & Pistachios ()
Great Bowls of Fun
Great Bowls of Fun
Everyone loves to eat from bowls. Theyre friendly and welcomingand
just plain fun. Filled with uncomplicated and delicious food, bowl dishes
pack a lot of punch into one single-serving vessel. Simple yet balanced,
these recipes are your road map to quicker, easier, and healthier meals.
Whats more, these complete feasts are practical, designed for everyday
enjoyment and even eating on the go.
Within these pages, youll discover the many benefits of bowls. Theyre
versatileeasy to eat solo yet bountiful enough to share with guests.
The ingredient options are endless and full of variety, so youll be able
to cook with whatever you have on hand, making weeknight dinners
and breakfasts on frenzied mornings a snap.
In the 27 recipes that follow, youll find a bowl for every occasion.
A colorful and nutritious Acai Bowl with Mango, Kiwifruits, Raspberries,
Goji Berries & Chia Seeds () is the perfect way to start the day.
Pack a filling and energizing Spiralized Vegetable Bowl with Crispy
Quinoa & Pistachios () for lunch, and then tuck into a cozy
bowl of Short-Rib Bibimbap with Kimchi-Zucchini Slaw & Fried Egg
() for dinner. Youll even find deconstructed versions of some
of your favorite non-bowl recipes, like the mouthwatering Pork Belly
Banh Mi Bowl (). Theres truly something for every palate,
preference, and mood. Once you learn how easy it is to layer textures,
colors, and flavors, theres no doubt that youll become a bowl pro.
COLOR IS KEY
Dont be shy about adding lots of colorful
fruits and vegetables when they are fresh and in season.
Bowls are an easy way to eat the rainbow.
DO DOUBLE DUTY
Protein-packed quinoa and good-for-
your-gut kimchi are just two examples of foods that provide
both a tasty and a nutritious element to your feast.
PREP AHEAD
Cook grains in big batches to use all week,
and mix sauces separately so theyre easily packable and
portable for lunch. Many dressings (like creamy avocado
or tangy lemon zaatar yogurt) can be used for a variety of
dishes, so keep your favorites in the fridge to speed up prep
at mealtime. All of the dressing recipes () will
last up to 1 week in the refrigerator.
THE MORE THE MERRIER
Many of these meals are
easily served family style by doubling the quantities of
each ingredient, or set up a bar and let everyone assemble
their own bowl.
We eat with our eyes, so its no surprise that an aesthetically beautiful bowl is
even more delightful to enjoy. From the nourishing grain or noodle base to the
array of veggies and meats that cover it, each ingredient has an important role
to play. This is food you can feel good about, with their many health benefits
wrapped up into a pretty package.
All About Ingredients
All About Ingredients
Which bowl to use?
Of course, bowl preferences
are so personal. We love
a wide, shallow bowl, which
lets you see all of the bounty
that you are about to enjoy,
while a deep bowl lets you
slowly uncover the goodies
that await. Were a fan of
digging in with a traditional
fork or even opting for a
spoon, spork (spoon-fork
hybrid), or chopsticks.
Thai Chicken Bowl with Green Beans,
Eggplant & Coconut Rice ()
Chipotle Chicken Bowl with Butternut
Squash & Charred Corn ()
BUILD YOUR BASE
Pick a hearty base (see ideas at right)
that will add fiber and carbs to your bowl and also soak up
all the lovely juices from your dressing or marinade. Theres
an option for everyone, whether youre wanting to eat gluten-
free, lower your carb count, or increase your fiber intake.
ADD PROTEIN
Arguably the star of a bowl, protein lends
texture, flavor, and heft. Use top-quality ingredients and
dont be afraid of a little fat, which adds huge flavor. Try
omega-filled salmon, nuts and beans, tofu, skin-on chicken,
or grass-fed beef.
TOP IT UP
Load up your bowl with lots of fresh, nutritious
toppings, including vegetables, fruits, and seeds. The bigger
the variety in texture and flavor, the more enticing your bowl
will be. Aim for a balance of crunchy toppings, such as kimchi,
pickles, carrots, or radishes, and soft toppings, like avocado,
eggs, mushrooms, or arugula. Also, think about how each
element is prepared and aim for a variety of cooked and
raw ingredients, as well as ones that are cut into different
shapes and sizes.
FINISH IT OFF
Condiments and dressings add flavor,
richness, and salt to a bowl and bind it together to make
a meal. A sprinkling of crumbly cheese, a handful of
olives, a few crostini, or a dollop of hummus are delicious
ways to complete a bowl. Try the flavor-packed dressings
(), or to streamline prep, use store-bought salsa,
tzatziki, or a favorite jarred sauce to finish off your bowl.
The key to a nourishing and satisfying bowl lies in how you build it. Focusing
on the right mix of contrasting textures (soft, smooth, crispy, crunchy) with
complementary flavors creates the best results. You cant miss with this
formula for the perfect bowl. The possibilities are endless!
Building Your Bowl
Building Your Bowl
What can be used for
the base of your bowl?
These hearty grains and
vegetables make the perfect
base for a nutritious meal.
Barley
Bulgur
Farro
Polenta or grits
Quinoa
Oatmeal
Rice (brown, white, or wild)
Noodles (rice or wheat)
Roasted root vegetables
Spiralized raw vegetables
Salad greens
A varied combination of flavors, textures, and colors, this Middle Eastern
influenced bowl is a nutritional powerhouse, with a rich lode of vitamins, minerals,
protein, and fiber. You can assemble and shape the fritters a day in advance and
keep them refrigerated until just before frying.
To make the chickpea fritters, in a food processor,
combine the garlic and onion and pulse until chopped.
Add the chickpeas, corn, parsley, cilantro, 2 teaspoons salt,
the cumin, and red pepper flakes and process until blended.
Add the flour and baking powder and process until just
combined. Transfer the chickpea batter to a bowl, cover,
and refrigerate until thoroughly chilled, about 3 hours.
Meanwhile, make the pita chips, cucumber-tomato salad,
cabbage salad, and roasted carrots. Set all aside until
ready to serve.
To fry the chickpea fritters, in a large, deep frying pan, pour
in canola oil to a depth of 2 inches and heat until it reaches
