Three fully balanced meals in a single, simple dish.


Bowls are some of the most versatile meals you can make. Essentially they are a balance of protein, vegetables and carbs, but they can really be anything you want.

The keys to a great bowl are: Flavour and colour. The following recipes are inspired by Korean bibimbap, Vietnamese pho and Canadian salmon pasta—with a twist.

Enjoy!

Veggie and rice bowl

Makes 2 bowls | Prep 2 hours

1/2 C brown rice

1 C water

¼ tsp salt

1 Tbsp olive oil

1 small butternut squash, peeled, quartered and cut into ½ inches slices

1 sweet potato, peeled, halved and cut into ½ inch slices

10 cremini mushrooms, stems removed

½ a head of broccoli

4 baby bok choi stalks

2 free-range eggs

Veggie flavouring

3 Tbsp olive oil

1 Tbsp toasted sesame oil

1 Tbsp tamari

1 Tbsp honey

In a small saucepan, combine rice, water, salt and oil. Bring to the boil and then turn down to low heat. Keep covered and let cook for 45 minutes.

Meanwhile, combine the vegetable flavouring ingredients and set aside.

Preheat the oven to 375°. Toss the squash, sweet potato and mushrooms in the flavouring and spread on a baking sheet in one layer. Roast for 40 minutes, flipping the veggies over halfway through.

Once the roasted vegetables and rice are ready, steam broccoli and baby bok choi, dressing with salt, pepper and olive oil. Fry eggs sunny-side up or poach soft.

Arrange all the ingredients in a bowl, and top with the egg. Serve immediately.

Nutritional value (per bowl): Calories 697; Fat 42g; Carbohydrates 66g; Protein 14g

Salmon zucchini noodles with “creamy” lemon sauce.

Makes 2 bowls | Prep 1 hours

2 3oz pieces of salmon

¼ tsp salt and pepper

1 Tbsp olive oil

2 slices of lemon

1 clove of garlic, smashed

1 small zucchini

½ C peas

“Cream” sauce

½ head of cauliflower

1/3 C chopped parsley

1 clove garlic, minced

Juice and zest of half lemon

2 Tbsp nutritional yeast

1/3 C vegetable stock

3 Tbsp tahini

1 avocado

1 tsp salt

¼ tsp pepper

Process cauliflower in a food processor until it forms a mealy consistency. Fill a saucepan with one inch of water and bring to the boil. Cook the processed cauliflower for four minutes and strain through a fine mesh sieve. Return the cauliflower to the food processor and combine with the other “cream” sauce ingredients.

Meanwhile, heat the oven to 375° and place salmon on a large sheet of tinfoil. Dress with salt and pepper, olive oil, two slices of lemon and smashed garlic. Fold the tinfoil into a packet and cook on a baking sheet for approximately 20 minutes.

Cook peas for two mins in boiling water and strain. Run under cold water immediately to retain the peas’ bright green colour.

Spiralize the zucchini into noodles and place in two bowls. Top with salmon and drizzle with “cream” sauce. If the sauce is too thick, thin it with some more vegetable stock. Garnish with peas and chili flakes for some colour and spice if desired.

Nutritional value (per serving): Calories 626; Fat 44g; Carbohydrates 30g; Protein 36g

Noodle bowl with smoky tofu and veggies

This spicy dish is balanced out by cool veggies and herbs.

Makes 2 bowls | Prep 2 hours

1 block (approx. 350g) firm tofu

Rice noodles

2 leaves romaine lettuce, shredded

¼ yellow pepper, sliced

¼ cucumber, peeled and sliced

¼ C roasted peanuts

Mint and basil leaves for garnish

Marinade

1 Tbsp liquid smoke

1 Tbsp tamari

1 Tbsp apple cider vinegar

2 tsp maple syrup

2 tsp Dijon mustard

1 tsp onion powder

1 tsp paprika

1 tsp olive oil

1/2 tsp garlic powder

1/8 tsp ground pepper

Dipping sauce

1 big clove garlic, chopped

2 inches fresh ginger, peeled and chopped

1 Tbsp honey

3 Tbsp tamari

A squeeze of lime

¼ tsp chili flakes

Wrap tofu in a clean tea towel or paper towel and place under a heavy weight for 30 minutes. A few big cookbooks work well for this. Squeezing out the liquid will make the tofu firmer and allow it to soak up the marinade.

Prepare the marinade by mixing the ingredients together in a bowl. Slice tofu into ½ inch slabs and cover with marinade for one hour. Preheat oven to 375° and place a sheet of parchment paper on a baking sheet. Lay out the marinated tofu slabs and bake for 30 to 40 minutes, flipping them over halfway through. Set aside.

Prepare the dipping sauce by smashing the ginger and garlic into a paste using a mortar and pestle, or a small food processor. Combine with the rest of the ingredients and set aside.

Cook rice noodles according to the package. As soon as the noodles are cooked, drain and rinse under water to get rid of excess starch. Place in a bowl with tofu, lettuce, pepper and cucumber. Garnish with peanuts, mint and basil. You can dip your noodles in the sauce as you go, or add it to the bowl.

Nutritional value (per serving): Calories 943; Fat 18g; Carbohydrates 73g; Protein 27g

More Inspiration: Try this set of super smoothie recipes!

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