Quinoa_power_bowl

POWER up with POWER bowls!

by Megan Hovis, RD 

The New Year is here and it is time to get a move on taking steps towards healthier nutrition habits! Sometimes making changes can seem daunting, but just small adjustments here and there can really increase your overall health. For instance, just taking the time to actually sit down and eat your meal slowly can aid in better digestion, correct portions and a better sense of satiety. 

The New Year is here and it is time to get a move on taking steps towards healthier nutrition habits! Sometimes making changes can seem daunting, but just small adjustments here and there can really increase your overall health. For instance, just taking the time to actually sit down and eat your meal slowly can aid in better digestion, correct portions and a better sense of satiety.

There are so many “diets’ on the market that it is hard to keep up with what we are supposed to be eating on a daily basis. With every New Year and every new diet, there seems to be one common denominator for success…balance. No need for cutting out complete food groups, labeling foods “good” or “bad,” restricting or excluding. The best thing you can do for your body is to provide it with a multitude of nutrients from a variety of healthy foods.  The more color you can get on your plate the better. In fact, eating this way always helps to keep your immune system working at full speed, which can keep sickness at bay. 

I wanted to share one of my favorite new recipes from the book, “Run Fast, Cook Fast, Eat Slow” by Shalane Flanagan (Olympic runner) and Elyse Kopecky. They are all about balance and loading as many nutrients into one bowl as possible. Below is the recipe for power bowls.

Power bowls

Step 1: Choose a base

•          Salad greens

•          Quinoa

•          Brown rice

•          Coconut rice with Nori

•          Farro, freekah, barley or kamut

Step 2: Top with veggies

•          Sliced avocado

•          Sautéed greens

•          Sweet potatoes

•          Roasted mixed vegetables

•          Zucchini

•          Asparagus

•          Roasted cauliflower

•          Purple cabbage slaw

Step 3: Add a protein

•          Beans, chickpeas or lentils

•          Edemame

•          Fried egg

•          Grilled chicken

•          Tempeh

•          Salmon (baked, broiled or grilled)

•          Pulled pork or pulled chicken

Step 4: Drizzle some sauce

•          Ginger cashew

•          Coconut curry

•          Garlic guacamole

•          Green goddess tahini

•          Pesto yogurt

•          Salsa

Here is an example of one of Shalene’s favorite bowls:

Green envy rice bowl:

•          Short grain brown rice

•          Sautéed kale

•          Edemame

•          Sliced avocado

•          Green goddess tahini 

•          Sesame seeds

There are so many variations for these bowls! You could eat them for lunch and dinner for months and never eat the same thing! I hope you are able to try out a new power bowl for a healthy meal soon. Enjoy!

Megan Hovis, RD

megan@upgradelifestyleimc.com 

UpGrade Lifestyle, Inc.