Bowl meals are an excellent way to enjoy balanced nutrition in a simple dish. They are convenient and can easily be prepared in advance. You can enjoy them for breakfast, lunch or dinner!
What’s in a bowl meal?
Bowl meals are one-dish meals that you can easily assemble from ingredients you have on hand. When you build your bowl, be sure to include these basic components:
- Base (whole grains, greens, etc.)
- Vegetables
- Lean protein
- Dressing or sauce
- Extra toppings
Mix and match from this chart to build your own delicious grain bowls. Some ingredients you may want to prep ahead—cook grains, roast vegetables, blitz a sauce—so you can put together a nutritious, delicious bowl in minutes.
Peanut sauce
Makes 8 servings
Prep: 0 min Cook: 5 min
Ingredients
½ cup unsalted natural peanut butter
1 Tbsp soy sauce
1 Tbsp maple syrup
1 tsp chili garlic sauce
2 Tbsp lime juice
¼ cup water
Preparation
Add peanut butter, soy sauce, maple syrup, chili garlic sauce and lime juice to a blender and pulse until mixed. Slowly add water until you reach desired thinness.
Nutrition Information
Serving size: 2 Tbspf
Per serving
Calories: 105; Total fat: 8 g; Saturated fat: 2 g; Sodium: 137 mg; Cholesterol: 0 mg; Total carbs: 6 g; Fibre: 1 g; Sugars: 3 g; Protein: 4 g; Potassium: 104 mg
Avocado Balsamic Vinaigrette
Makes 6 servings
Prep: 5 min Cook: 1 min
Ingredients
½ avocado
1 Tbsp avocado oil
2 Tbsp minced shallots
1 Tbsp Dijon mustard
3 Tbsp white balsamic vinegar
1 Tbsp honey
3 Tbsp water
Preparation
Add all dressing ingredients to a food processor and pulse to desired smoothness.
Nutrition Information
Serving size: 2 Tbsp
Per serving
Calories: 56; Total fat: 4 g; Saturated fat: 0 g; Sodium: 30 mg; Cholesterol: 0 mg; Total carbs: 6 g; Fibre: 1 g; Sugars: 4 g; Protein: 0 g; Potassium: 58 mg
Tahini sauce
Makes 8 servings
Prep: 5 min Cook: 5 min
Ingredients
½ cup tahini
¼ cup lemon juice
¼ cup water, plus more if needed
1 clove garlic, grated on a microplane
¼ tsp cumin
¼ tsp salt
Preparation
Blend tahini, lemon juice, ¼ cup water, garlic, cumin and salt in food processor. If needed, thin with additional water.
Nutrition Information
Serving size: 2 Tbsp
Per serving
Calories: 86; Total fat: 8 g; Saturated fat: 1 g; Sodium: 89 mg; Cholesterol: 0 mg; Total carbs: 4 g; Fibre: 1 g; Sugars: 0 g; Protein: 2 g; Potassium: 68 mg