August Recipe - Build a Protein and Grain Bowl

Bowls are one of my favorite meals to keep on repeat because there are endless flavor combinations. By combining a base, protein, vegetables, toppings, and a flavorful sauce, you can create a meal that provides protein, fiber, healthy fats, and plenty of color. Sauces are often the secret ingredient that takes a bowl from good to great. Next month, we'll highlight some of our favorite sauces, so be sure to check back in the September issue.

Guide to Making a Protein + Grain Bowl

1. CHOOSE A BASE

• Leafy greens (kale, spinach, arugula, lettuce)

• Whole grains (brown rice, quinoa, farro)

• Legumes (lentils, beans)

2. ADD A PROTEIN

• Meat (chicken, beef, pork)

• Seafood (salmon, tuna, shrimp)

• Eggs (fried, poached, hard-boiled)

• Plant-based proteins (beans, lentils, hummus, tofu, falafel)

3. ADD VEGETABLES

Choose 2–3:

• Roasted root vegetables (sweet potatoes, carrots, beets)

• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, bok choy)

• Fresh vegetables (cucumber, tomatoes, shredded carrots, corn)

• Crunchy options (radishes, jicama, snap peas, bell peppers)

4. FINISH WITH TOPPINGS

• Roasted chickpeas

• Edamame

• Nuts and seeds (cashews, almonds, pecans, pine nuts, pumpkin seeds, hemp seeds) 

• Fresh or dried fruit (berries, apples, pears, mango, dried cranberries)

• Cheese (feta, goat, shredded, mozzarella, Parmesan) 

• Cooked mushrooms

• Avocado

• Pickled or fermented foods (pickled onions, pickled vegetables, sauerkraut, kimchi)

• Fresh herbs

5. ADD A SAUCE

A flavorful sauce brings all the ingredients together and can completely change the personality of your bowl. Try one of these sauce categories and watch for next month's issue where we'll share some of our favorites.

• Vinaigrettes – lemon, balsamic, red wine vinegar, or herb-based dressings

• Yogurt-Based Sauces – tzatziki, herb yogurt sauce, or chipotle crema

• Nut & Seed-Based Sauces – tahini sauce, peanut sauce, almond sauce, or cashew sauce

• Teriyaki-Style Sauces – sweet and savory Asian-inspired flavors

• Herb Sauces – pesto, chimichurri, or basil sauce

• Hummus-Based Sauces – thin hummus with lemon juice and water for a creamy dressing

EXAMPLE BOWLS

• Mediterranean Bowl

  Farro + chicken + cucumbers and tomatoes + feta + fresh herbs + lemon vinaigrette 

• Southwest Bowl

  Brown rice + black beans + roasted sweet potatoes + avocado + pickled onions + chipotle crema 

  
  

• Asian-Inspired Bowl

  Brown rice + salmon + cabbage and carrots + edamame + sesame seeds + teriyaki sauce

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