Six Steps to Healthy Dinners

Cooking an easy, healthy meal doesn’t have to be complicated; it’s all about how you approach it. You can put together a different healthy meal every night simply by switching up your combination of ingredients.

Here is a step-by-step guide to creating “versatile dinner bowls” with any combination of healthy ingredients that you like or have left over in your fridge!

 

Step 1: Pick a protein

-Fish
-Organic chicken
-Organic ground turkey or pork
-Organic beans or legumes (black, navy, adzuki, lentils, shelled edamame/soy)
-Organic tofu

Step 2: Pick some veggies (as many as you like!)

Best Raw:
-Red pepper
-Cucumber
-Cherry tomatoes
-Carrots
-Cabbage
-Snap peas
-Leafy greens: kale, spinach, bok choy
-Avocado

Best Steamed/Stir-fried/Oven-roasted:
-Zucchini
-Broccoli
-Cauliflower
-Brussels Sprouts
-Mushrooms
-Sweet potato/Parsnip/Squash*

*Potatoes, roots and squashes are quite high in carbs, so you can skip Step 3 if you include these in your bowl

Step 3: Pick a healthy whole grain carb

-Quinoa
-Brown rice
-Brown rice or whole wheat pasta
-Buckwheat or soba noodles
-Wheatberries

Step 4: Pick a healthy topping

-Nuts: slivered almonds, walnuts, pine nuts, pecans
-Seeds: Sunflower, pumpkin, hemp, chia
-Cheese: feta, goat cheese, parmesan, white cheddar
-Savory: olives, sundried tomatoes, capers, artichokes

Step 5: Make a dressing (2:1 oil to acid ratio)

  1. Pick a healthy oil: flaxseed, hemp, walnut, sesame, extra virgin olive oil, avocado
  2. Pick an acid: fresh lemon or lime juice, apple cider vinegar, balsamic vinegar, red wine vinegar
  3. Add some flavors: garlic, ginger, tamari or soy sauce, maple syrup or honey
  4. Make it creamy: tahini, avocado, natural nut butter, Dijon mustard
  5. Add some spice: salt, pepper, cumin, chili flakes, turmeric
  6. Make a pesto: combine leafy green, nuts, oil, lemon juice, garlic & salt

Step 6: Pick a fresh herb (optional)
-Parsley
-Basil
-Cilantro
-Mint

Here’s an example of a dinner bowl I made the other night…

Sesame Brown Rice Pasta Bowl

Ingredients
Navy beans (sm can, organic)
Half head of broccoli
1 cup shaved carrots
Half red pepper diced
1 small avocado
Half package of brown rice fusilli
3 tbsp sesame seeds

Dressing:
1 tbsp sesame oil
1 tsp rice vinegar
2 tbsp tamari
2 tbsp maple syrup
¼ cup tahini

Method

Drain and rinse beans.

Chop all your veggies.

Steam broccoli for five minutes or until just done (retains most nutrients when slightly cooked).

Bring water to a boil and cook brown rice noodles according to package directions.

While noodles are cooking, make your dressing by whisking all ingredients together in a bowl or blender.

Combine beans, veggies, noodles and dressing in a large bowl and stir until everything is coated in dressing.

Spoon into individual bowls, sprinkle with sesame seeds and enjoy!

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