The winter months are tough for those trying to live a healthy lifestyle. Even as a personal trainer, the cold weather often has me craving comfort food and a super-busy schedule doesn't leave me much time or energy to prepare healthy meals.
This dish is my solution for those long, winter months, ensuring I eat a nutritious, filling meal without requiring shopping or pre-planning.
I love making the winter bowls on cold days. They’re filling, interesting, tasty and packed with protein and nutrients. I like to think of them as art that I get to construct! I can use whatever grains, protein, vegetables and seasonings I want based on how I’m feeling that day (and what's in my fridge).
On those days when ordering takeout is all too tempting, keep this no-recipe meal idea in your back pocket.
Choose a base
Typically when you order a bowl from a restaurant, they give you a grain as a base. Choose your favorite, whether it's brown rice or quinoa, and keep a batch pre-cooked in your fridge. You can also use a protein pasta, like lentil pasta or chickpea pasta or riced cauliflower (either store bought, frozen or made yourself!) if you are trying to pack in more veggies. Add about 1 serving of whatever base you choose, so that it fills the bottom of the bowl. I like to keep the base warm, hence the winter bowl concept, but if you prefer your grains cold, that works too!
Add protein
The options are endless when it comes to the proteins you can add to your bowl. Any type of chicken goes: chicken breast, diced chicken, rotisserie chicken, shredded chicken, chicken tenders. Or you can use pork, ground beef, fish or turkey. If you’re plant-based or looking to be more plant-forward in your diet, you could drain and rinse some black beans, chickpeas or lentils or use tofu or tempeh. You can cook and season these proteins however you like — there’s no wrong way!
Add veggies
I often just use whatever veggies I have in my fridge. But if I plan ahead and meal prep, I’ll roast Brussels sprouts, sweet potatoes, broccoli or cauliflower to have them on hand. In a pinch, I’ll microwave some frozen veggies. If you aren't committed to your bowl being warm, you can also slice up tomatoes, cucumbers and spinach as your vegetables,
Finish it with extras: seasonings and healthy fats
Using seasonings like sea salt, pepper, red pepper flakes or garlic can really spice up the bowl. And speaking of spicing it up, in addition to or instead of seasonings, you can use buffalo sauce, teriyaki sauce, salad dressings or marinades to add some variety. I like to put the seasonings and/or sauces on top of the bowl once I assemble it, and before adding the healthy fat.
Adding a healthy fat to your bowl can help with satiety. Including something like 1/3 of an avocado, almond slivers or seeds can add extra texture and flavor to your bowl that makes the meal feel so much for satisfying!
