Bowls are probably one of my favourite meals to serve and eat for dinner. You can get so creative with the ingredients and it is simple to just open your fridge and work with what you have. I like to break a bowl down into different parts…
- a starch or grain such as: quinoa, brown rice, roasted sweet or regular potato, bulgur, millet, farro… (don’t get caught in the weeds here.. go with something simple like brown rice) White rice has been stripped of its outer shell that contains the fibre so it is less healthy.
- something exciting and filling: falafel balls, plant-based veggie balls (can be found in the frozen section), stir fried mushrooms (you can get fancy here and try a more exotic variety such as shitake, oyster or portabello), baked or stir fried plantain just for something off the charts! We had them in Africa and they are amazing. More starchy and less sweet than bananas and cook well.
- a protein (such a silly term because virtually all vegetables have protein and we don’t need a lot of protein… but the world is hooked on it so here goes): tofu, black beans, pinto beans, chickpeas, kidney beans, edamame, lentils… just open a can, rinse and drain. You could also try seitan and tempeh… just slice and stir fry. If you are new to plant-based eating you can get all kinds of “faux meats” at the grocery store. I am not a huge fan as they are often highly processed and my body has a hard time digesting them, but if you need something to replace meat, then try one of those. It is best to look for a non-gmo or organic brand.
- a crunchy vegetable: red cabbage, red peppers, shredded or slivered carrots, slivered kohlrabi, lettuce, radishes, cauliflower, broccoli, spinach, kale, baby tomatoes, the list goes on.
- a steamed vegetable: broccoli, cauliflower, asparagus, my new favourite romanesco (literally the most gorgeous vegetable), beets, carrots, kale, spinach, peas, anything you like…
- something with some kick: sauerkraut, kimchi, pickled onions, onions, garlic, capers, pickled beets, pickled asparagus, radish…
- an interesting topping: pumpkin seeds, sunflower seeds, sliced nuts (almonds, macadamia, pine, walnuts, pecan, brazil), sesame seeds, spicy coconut flakes, hemp seeds, avocado, sunflower or other sprouts… cilantro, basil.
I’ve learned during my time as a plant-based eater, that really, the sauce, the texture and spices are the key to the tastiness of any dish. The sauce can also take the meal from healthy to unhealthy depending on its ingredients. Many dips, sauces or salad dressings that you buy in the store have oil as their first or second ingredient. I used to think that that wasn’t a big problem as I am not a calorie counter, so was not overly concerned about the fact that oil has about 120 calories per tablespoon and is 100% fat. I’ve begun to really understand that our bodies are not set up to eat such a processed ingredient. Although olive oil is touted as a “healthy” fat, according to many plant-based (and other) doctors, this is not the case. Added oils of any kind damage the endothelial lining of our arteries. This causes inflammation and reduces the arteries’ ability to deliver more blood to tissues… Click here for a great article on how oil damages the body. Here is another article which is very insightful, about olive oil.
This short video featuring esteemed Cardiac surgeon and plant-based pioneer Dr. Caldwell Esselstyn, explains the effect of oil on our arteries.
Here is the bowl I created using plantains and a variety of vegetables. Let your bowl contain what you like, but make sure to step out of your box. Trying new and varied foods is good for you!
I baked these plantains with a splash of water, cinnamon and sea salt at 350 until slightly brown.
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