To load your bowl, start with fresh greens. There are many varieties, so you can experiment with different types. They each have their own unique taste, so initially, learn their flavor by trying one kind of green at a time.
Wait, you know we’re talking about food, right? Surely, you didn’t think this was a reference to cannabis?
No, no, no. This is about how to load a bowl that will become a meal. It’s a trending food concept. A complete, one dish meal that is way better than a casserole.
Here’s what makes bowls so great. First, they are versatile. You can easily diversify the ingredients and dressing to explore many culturally unique flavors. One loaded bowl and you’ll feel as if you’ve zipped across the globe to find yourself in Thailand. All you need is jasmine rice, basil, mint, cucumber, peanuts, dried coconut, pumpkin and spinach. Mix with a coconut curry dressing and viola, dinner is served.
If you go
Cooking with Scraps: 4-5 p.m. June 22, Durango Public Library, 1900 East Third Ave. Learn to make the most of perfectly edible food scraps.
Now, back to the “how to” of loading a bowl. Pack your greens in, but not too tight. You’ll want to make room for other ingredients to maximize flavor, texture and nutrients. If you find yourself down to the shake, you know, the remnants of a past meal or single ingredients, you can put this food to good use. It doesn’t matter if your bowl has only a few token black beans left over from enchilada night. Those 10 beans will fit in just fine with quinoa, cabbage, shredded carrots, shredded chicken, corn, avocado, celery and a cilantro lime dressing.
As you can see, bowls are quick and easy, a second good reason to put them in your meal rotation. There’s no right or wrong mix of ingredients. So if you become distracted while preparing your meal, it’ll probably still taste delightful.
Now, not everyone loves seeds in their bowl, but you might. They add healthy fats and a delightful crunch. If you have the short-term memory for this, try to remember to save the seeds in winter squash. Rinse, dry, season and roast the seeds, which can be added to a bowl later on.
Also, think seasonally, because a loaded bowl is good any time of the year. Fall and winter are an especially good time for roasting a bowl. Imagine roasted root vegetables (like parsnips and carrots), pumpkin seeds, barley, dark leafy greens and braised meat. This will be happiness in your mouth, guaranteed.
But it’s early summer, the days are getting hot, and no one wants an oven on right now. No problem, you can spark one up outside – use a barbecue or smoker, for the quintessential summer flavors. Not just for meat, these outdoor cooking tools are great for vegetables, too.
The key to a good bowl, or, what makes it complete, is to include all the food groups. A hybrid blend you might say. You need a carbohydrate (winter squash, corn, grains, peas, beans), a protein (beans, poultry, beef, fish, shellfish, pork, nuts, cheese) and fruits or vegetables (too many to list!). I promise you won’t get bored, just mix and match new ingredients every time.
I bet you’ll be perfectly satisfied with your bowl, but if you get the munchies and need something sweet, it’s prime time for fruit. My mom used to mix bite-sized pieces of fruit (strawberries, pineapple, apple, blueberries or whatever you have) with a little bit of simple syrup (1 part sugar dissolved in 1 part water) in a lined muffin tin. Freeze the fruit cup, then enjoy.
As Snoop Dogg once said, “It makes me feel the way I need to feel.” I’m sure he was talking about a good, healthy meal, too. Bon appétit!
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
