One of the latest trends in food is anything healthy in a bowl.
Registered Dietitian with Bellin Health, Mallory Krueger visited Local 5 Live with a look at some high protein ideas.
Color – Pick 2+ choices of non-starchy vegetables/fruits. Each color corresponds with a different vitamin/nutrient (bonus points if you choose at least 2 different colors). Fruits and vegetables also provide fiber. Fiber is beneficial for heart health, stabilizing blood sugars, and is associated with a reduced risk of colon cancer and certain GI conditions, such as IBD, constipation, and diverticulitis.
Salad greens
Spinach
Kale
Swiss Chard
Green beans
Carrots
Broccoli
Cauliflower
Onions
Beets
Asparagus
Pea pods
Cucumber
Radishes
Celery
Cabbage
Mushrooms
Peppers
Okra
Brussel sprouts
Zucchini
Rutabaga
Baby corn
Tomato
Jicama
Kohlrabi
Apples
Peaches
Persimmons
Mangos
Pineapple
Berries
Microgreens
Starch – Pick 1-2. These add carbohydrates, which will provide immediate energy, satisfaction, and fiber. Carbohydrates are the brain’s preferred energy source. Your muscles also store carbohydrates in the form of glycogen to help fuel later physical activity.
Starch – Pick 1-2. These add carbohydrates, which will provide immediate energy, satisfaction, and fiber. Carbohydrates are the brain’s preferred energy source. Your muscles also store carbohydrates in the form of glycogen to help fuel later physical activity.
Rice
Quinoa
Couscous
Sweet corn
Potatoes
Barley
Farro
Winter squash
Naan bread
Pasta
Oatmeal
Polenta
Protein – Pick 1-2. Protein improves satiety as it takes longer to digest. Protein helps stabilize your blood sugars. Additionally, protein is needed for tissue and muscle maintenance (important to stay mobile with age!).
Meat
Poultry
Fish/Seafood
Eggs
Cheese
Beans/Lentils
Chickpeas
Tofu/Tempeh
Edamame
Nuts
Crunch/flavor – Optional, but recommended. Adding fun toppings makes the bowl more interesting and satisfying.
Chopped nuts
Chia/flax/hemp seeds
Sunflower seeds
Pepitas
Radishes
Cucumber
Tortilla chips
Roasted chickpeas/edamame
Shredded red cabbage
Dried fruit, craisins, raisins
Sliced apples
Fresh herbs
Kimchi
Lemon/Lime wedges or juice
Spices/dried herbs
Salsa
Dressing/fats – Pick 1-2. Fats improve satiety, keep you fuller for longer, and help your body absorb the fat soluble vitamins in your meal.
Nut butter
Tahini dressing
Hummus
Peanut sauce
Salsa ranch
Sriracha mayo
Avocado/Guacamole
Olive oil & vinegar or citrus juice
Olives
Cheese
Idea 1: Salmon bowl – Arugula, mango salsa (mangoes, tomatoes, and onion), couscous, grilled salmon, and cilantro lime vinaigrette.
Idea 2: Breakfast bowl – Sautéed tomatoes, spinach, mushrooms, and peppers, roasted potatoes, egg, and cheese.
Idea 3: Burrito bowl – Romaine lettuce, tomatoes, salsa, rice and corn, black beans, avocado
Idea 4: Falafel bowl: Mixed greens, quinoa, shredded red cabbage, carrots, fresh parsley, falafel, avocado, tahini dressing
Idea 5: Mediterranean bowl: pepper, cherry tomatoes, cucumber, pearl couscous, chickpeas, and feta cheese
Idea 6: Tofu sushi bowl: watermelon radishes, cucumber, carrots, sushi rice, tofu, edamame, sesame seeds, and sriracha mayo
Idea 7: Steak fajita bowl: Sautéed peppers and onion, pico de gallo, rice, skirt steak, sour cream and guacamole
Idea 8: Quinoa Breakfast bowl: Mushrooms, zucchini, onion, quinoa, tofu scramble or scrambled eggs, avocado
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