Imagine discovering the ideal, simple, and nutritious meal option. Better yet, envision transforming it into a delightful, adaptable, and tasty experience. Introducing the power bowl—a balanced and healthy meal that’s as visually appealing as it is flavourful. Whether you’re pressed for time, meal prepping, or simply aiming to add variety to your weekly dining repertoire, with power bowls, creativity knows no bounds.
What’s a Power Bowl?
If you’re unfamiliar with this latest trend, don’t fret—mastering it is a breeze. Often referred to as “Buddha bowls,” a power bowl essentially consists of a bowl brimming with your favourite ingredients. They bear a resemblance to salads, yet they incorporate nutrient-rich grains and protein for added satiety and nourishment. The purpose of a power bowl is to fuel you through the day!
Comprising a base of leafy greens, grains, assorted vegetables, protein, healthy fats, dressing, and any desired toppings, a power bowl offers endless customization possibilities. It’s an ideal choice for meal prep too—all components can be prepped in advance and assembled at your convenience, wherever you may be.
Personalize It!
Leafy Base
Many power bowl recipes rely on grains as their foundation, but it’s crucial not to overlook the significance of greens. While grains play a vital role in the bowl, leafy greens warrant their own spotlight. They offer filling and energizing qualities, while also serving as an excellent means to enhance volume and vibrancy on your plate.
Start your bowl with a large handful of greens
- ● Spinach
- ● Bok choy
- ● Kale
- ● Lettuce
- ● Chard
- ● Arugula
Tip: Save a bit of time by buying a pre-washed mix like spring mix, shredded cabbage, chopped greens or even zoodles!
Healthy Carbs
Historically, carbohydrates have received negative criticism, yet they constitute a vital component of our diet and are indeed beneficial. Grains and complex carbohydrates provide an array of nutrients, fibre, and a noteworthy amount of protein.
Add about half a cup of healthy carbs to your bowl
- ● Sweet potato
- ● Quinoa
- ● Lentils
- ● Beet
- ● Brown rice
- ● Barley
- ● Farro
- ● Squash
- ● Corn
Tip: Meal prep your veggie-based carbs by roasting a whole batch. You can also cut down on prep time by buying pre-cut squash or sweet potato.
Veggies
This is where creativity and vibrancy take centre stage. The possibilities for incorporating vegetables into your bowl are endless. Beginning with locally sourced and seasonal produce ensures freshness and supports your community.
Vegetables can be prepared in a myriad of ways. While roasting a generous quantity of vegetables at the onset of the week facilitates effortless assembly, utilizing raw, steamed, pureed, or pickled vegetables also complements power bowls perfectly.
Add a generous handful or about a cup of vegetables
- ● Cherry tomatoes
- ● Alfalfa sprouts
- ● Peppers
- ● Cauliflowers
- ● Brussel sprouts
- ● Carrots
- ● Asparagus
- ● Cucumbers
- ● Broccolis
- ● Eggplants
Tip: Add some fruit too! Strawberries are great with spinach and arugula, walnuts, feta and balsamic dressing!
Protein
Protein plays a pivotal role in providing sustained energy throughout the day. It’s the protein content that effectively staves off hunger for extended periods. Fortunately, there’s a diverse array of options available to cater to all types of dietary preferences.
Add about half a cup of protein to your bowl
- ● Smoked or grilled salmon
- ● Canned tuna
- ● Grilled chicken, turkey or beef
- ● Shrimps
- ● Tofu (smoked tofu is a great option here)
- ● High protein cheese
- ● Hard-boiled eggs
- ● Lentils
- ● Beans
- ● Tempeh
- ● Hemp seeds (three tablespoons of hemp seeds equal ten grams of protein!)
Tip: If you’re roasting veggies, add a can of (drained and rinsed) chickpeas to the tray—they’ll be crispy and tasty!
Healthy Fats
A good dose of healthy fats goes a long way in providing the body with necessary energy and satiating cravings.
Add about two tablespoons of healthy fats to your power bowl
- ● Avocado
- ● Nut butter
- ● Olives
- ● Nuts
- ● Seeds
- ● Tahini
- ● Olive, avocado or sesame oil
Tip: Nuts and seeds are a great way to add texture and crunch to your bowl!
Toppings
Whether you call them toppings, add-ons, or extras, this is where flavours, enjoyment, and personalization truly shine. It’s here that a power bowl transforms from mere sustenance into a delightful and exceptionally flavourful meal. Experimenting with the flavours of your extras offers a fantastic means to vary your bowl experience from one serving to the next.
Add a sprinkling, spoonful or drizzle of two, three or four extras to your bowl
- ● Hummus
- ● Pita chips
- ● Salsa
- ● Lemon or lime juice
- ● Fresh herbs (mint, parsley, basil, cilantro)
- ● Nutritional yeast
- ● Cheese (feta and goat cheese are some of our favourites)
Dressing
The dressing plays a crucial role in bringing your bowl’s elements together. A blend of Southeast Asian components reaches its pinnacle with a splash of chili, garlic, and ginger vinaigrette. Similarly, a bowl bursting with Mexican flavours is elevated with a topping of cilantro and avocado dressing. Whether you craft your own or purchase a pre-made sauce, it serves as the perfect finishing touch to your dish!
Add a drizzle of dressing or vinaigrette to finish your bowl
- ● Balsamic-based vinaigrettes
- ● Raspberry vinaigrette
- ● Greek dressing
- ● Pesto
- ● Satay sauce
Tip: Don’t forget to season your bowl! Salt and pepper are a great place to start, but as you get more comfortable, feel free to experiment with other spices.
After selecting your ideal ingredients, the next step is preparation! Keep each ingredient in its own airtight container and assemble your bowls as needed. Don’t hesitate to customize your recipe—remember, with power bowls, there are no real rules, just possibilities!
Maintaining a healthy lifestyle doesn’t mean sacrificing flavour, complexity, or excitement.
