Yep, this my third grain bowl post this month. Why? Two reasons. First is because I love nourishing bowls of goodness, packed with an array of nutrients, flavors and textures. It’s my favorite way to eat because it’s healthy, convenient, packable, stores well in the fridge and, most importantly, absolutely delish. If you want to make a crave worthy nourish-style bowl, it’s not quite as easy as piling veggies, grains and protein into a bowl. My kind of nourish bowl (aka Buddha Bowl or Grain Bowl) has depth, richness and variety. It takes advantage of seasonal produce, flavor-bombs like garlic and citrus, and requires a tasty sauce or spread to pull it all together. This takes a little bit of time and planning, but it’s worth it. And once all of the components are ready, they’re easy to throw together.
The second reason why I’m focusing on grain bowls is because they’re all the rage these days. Everywhere from fast casual restaurants to fine dining establishments are jumping on the nourish bowl bandwagon. It’s a trend for sure, and food trends, specifically health-supportive ones, are my jam.
So there you have it. One more inspirational nourish bowl to get your creative juices and health vibes flowing. And if you missed the last two, check them out below.
Roasted Summer Veggie Nourish Bowl with Classic Hummus
Serves: 4 Start to Finish: 1 hour Active Time: 30 minutes
For Veggies & Rice
1.5 cups dry brown rice
sea salt, fine grain
2 large zucchinis, cut into a large dice
3 large cloves garlic, minced (2 for zucchini, 1 for hummus)
1 pint cherry tomatoes
2 orange bell peppers (red and yellow bell peppers work too)
For Hummus (use storebought if desired)
1 14-oz can chickpeas
3 tablespoons tahini
2 tablespoons fresh lemon juice
1 tablespoon olive oil
3/4 teaspoons sea salt, fine grain
1/2 teaspoon cumin
1/4 teaspoon black pepper
4 cups lightly packed greens (I used red leaf lettuce)
2 teaspoons red wine vinegar (lemon juice works too)
1 red onion, quartered and thinly sliced
3 tablespoons pine nuts, lightly toasted
Preheat oven to 400 degrees.
Cook 1.5 cups brown rice to package instructions – it goes something like this – rinse rice in colander, add to small sauce pan with 3/4 teaspoon sea salt and 3 cups water. Bring to boil, reduce to simmer, cover with lid. Allow to cook for 35-40 minutes, until water is mostly absorbed. Remove from heat and allow to steam, covered, for 10 minutes.
Toss zucchini cubes with 3/4 teaspoons salt, 2 cloves chopped garlic and 1 tablespoon olive oil. Transfer to a parchment lined baking sheet in a single layer. Toss tomatoes with 2 teaspoons olive oil and 1/4 teaspoon salt. Transfer to baking sheet with zucchini. Cook cherry tomatoes for 20 minutes. Cook zucchini for 30-35 minutes, flipping once through.
Roast the bell peppers. I like to do this over the open flames on my burner, which takes about 8 minutes and another 10 minutes in a sealed paper paper bag or covered bowl. This allows the peppers to steam and makes the charred skins easily peel off. Once charred skin is removed, discard stem and seeds, cut into a large dice. You can also roast the peppers in the over with the other veggies. To do this, remove stem and seeds, dice bell peppers, toss with a little oil and roast for about 25 minutes.
Meanwhile, make hummus. Combine all hummus ingredients plus 5-6 tablespoons water in a food processor or in a hand blender vessel. Use the water to achieve your desired consistency.
To assemble nourish bowls – toss greens with vinegar, sliced red onions and 1/4 teaspoon sea salt. Divide evenly between 4 dishes. Top each bowl with 3/4 cup cooked rice, 1/4 of all roasted vegetables and 3-4 tablespoons hummus. Garnish each serving with 2 teaspoons toasted pine nuts.
More and more these days, Matt and I find ourselves playing the fridge-clean-out-game when deciding what to do for dinner. We do about one main grocery shop per week at which point we buy tons of produce, a little bit of meat or poultry for matt and restock our grains, beans and dairy arsenal. I may plan for a couple specific meals, but other than that, dinners are improvisational. The benefits? Playing the clean-out-game a few nights a week minimizes waste, saves money, avoids getting takeout, and it’s actually a pretty fun game. The hard part? Knowing what to have on hand to be able to successfully improv a delicious, balanced and satisfying meal. There’s no exact formula for this, and it really depends on your diet and food preferences. In any case, I’ve come up with a vegetarian-friendly list of staple categories to stock up on, and a few of my fave examples of each…
lettuce/dark leafy greens – hearts of romaine, lacinato kale, arugala
citrus – lemons, limes, blood oranges
flavor boosters – garlic, red onions, yellow onions, jalapenos, avocados
other produce – broccoli, cauliflower, asparagus, red bell peppers, eggplant, potatoes, sweet potatoes, squash, apples, grapes etc.
whole grains (uncooked) – short grain brown rice, quinoa, lentils
breads/pasta – whole wheat penne pasta, whole wheat pita/flatbread
dairy – cheddar cheese, mozzarella cheese, grass-fed plain yogurt, whole milk
canned foods (organic only) – black beans, chickpeas, lentils, diced tomatoes, coconut milk
oils – olive, organic canola, virgin coconut, toasted sesame
vinegars – red wine, champagne, apple cider
pantry/fridge staples – sea salt, hot sauce, tamari, tahini, dijon mustard, yellow miso, ketchup, raw cashews, maple syrup, agave, all purpose flour, corn meal, yeast
herbs/spices (dried) – black pepper, oregano, dill, parsley, smoked paprika, garlic powder, onion powder, chili powder, cumin, coriander, cardamon, cinnamon
So now let’s put this list to work. A perfect example of an amazing fridge-clean-out meal using my handy-dandy staples list? You got it – these healthy and delicious Asparagus & Hummus Gyros. I threw these wraps together without much effort, and, you guessed it, each item I used is on my staples list. I made hummus from canned chickpeas, garlic, tahini, olive oil, lemon juice and salt. I did a simple roast of the asparagus spears, which I had purchased without a purpose. To make it a balanced and substantial meal, I added shredded romaine, leftover minced red onion and a stupid-easy dill-yogurt sauce that utilized the last 1/3 cup of yogurt left from my family-size tub. Then I wrapped it all up in basic pita flatbreads. So yummy and so easy. This dinner ended up taking less than 30 minutes to prepare, and Matt and I were both blown away by how tasty it was. Balance it out with some crispy red grapes or apple slices and you’ve got yourself a full meal.
Anyway, I’d love to know your go-to tips and tricks for stocking the pantry and playing the kitchen improv game. Or, even better, any successful improvs you’d like to share. Let’s hear it!
Roasted Asparagus & Hummus Gyros with Dill-Yogurt Sauce
Servings: 4 Start to Finish: 30 minutes
for roasted asparagus
16 asparagus spears, trimmed
2 teaspoons olive oil
1/8 teaspoon sea salt, fine grain
for hummus (you could also use 1 cup store-bought hummus)
1 can chickpeas, drained and rinsed
3 tablespoons tahini
1 clove garlic
1/4 cup water (+ more for texture)
3/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon ground cumin (optional)
hot sauce, to taste (optional)
for dill-yogurt sauce
1/2 cup plain yogurt
1/4 teaspoon sea salt, fine grain
1/2 teaspoon dried dill
1/2 teaspoon lemon juice
1 romaine heart, shredded and washed
1/2 red onion, peeled and finely chopped
4 flatbreads or pitas
Preheat oven to 400 degrees (F).
Toss trimmed asparagus spears with 2 teaspoons olive oil and salt. Transfer to parchment lined baking sheet. Roast in oven for about 20 minutes, checking spears and flipping them every 5-10 minutes. When finished, the tips of the spears should be brown and the flesh a rich olive green.
Combine all hummus ingredients in a food processor. Blend until smooth, adding more water if needed, a tablespoon or 2 at a time. Transfer to bowl, season to taste. I use 3 dashes hot sauce and an extra tablespoon or 2 of water.
In a small bowl, stir together yogurt-dill sauce ingredients. Season with salt and lemon juice, to taste.
Prep veggies. Warm pitas, if desired, in microwave (wrapped in a clean towel) or in the oven, wrapped in aluminum foil.
When all components are complete, build the gyros. Spread 3-4 tablespoons of hummus across each pita. Top with 4 asparagus spears, shredded lettuce, chopped onions and about 2 tablespoons dill-yogurt sauce.
Growing up, my mom took every opportunity to make the ordinary into the extraordinary. From something as small as the icing monograms on our toaster strudels before school, to something as meaningful as Christmas morning, she always did (and still does) know how to make things special. So it’s no wonder why I turned out the exact same way, and why I find that holidays are the most perfect opportunity to get creative, make some memories, and have some festive (and often times, delicious) fun.
Halloween is a particularly fun holiday on which to get into the spirit. So last week, on All Hallow’s Eve, I planned a relaxed and laid back date night with Matt…spooky-style. Since he’s never seen Hocus Pocus (I know, sinful), I thought a “Netflix and chill” theme for the evening was a no-brainer. Can’t you just picture it? Tasty noshes, a couple libations, candle light, pumpkin-print napkins, and a good ole classic flick. Doesn’t that sounds simply delightful? Only one question remained. What to cook?
I finally settled on a three course, couch-friendly, vegan meal plan. The mains? A Leek and Carrot Brown Rice Risotto and a Perfectly Poached Pear with a Coconut-Caramel Reduction Sauce. Both of these dishes are easy to keep on the counter or stove until a commercial break gives just enough time to finish and plate the dishes. But today’s featured recipe is actually not for the risotto or the pear, but rather, for the appetizer portion of the meal, the premiere dish, the opener, if you will; Roasted Beet Hummus.
Roasted Beet Hummus is not much different than my classic Hummus recipe, except of course, for the subtly sweet addition of roasted beets, which add not only flavor and nutritional power, but also change the color of the hummus to a bright, rich red-pink color. Beautiful! I served the hummus with blanched veggies and pita wedges. But then, I ate it the next day as a veggie burger topping, and it was phenomenal. I can also see myself creating a layered veggie sandwich with this spread, and maybe using it as a vegan pizza base. Only time will tell all the ways this super-food hummus will be used in my kitchen.
I think this hummus was the perfect addition to our festive Halloween feast because, not only is it visually appealing and vibrant, but it’s also something you don’t see every day, making it special enough for a celebration like this one. But there’s one more reason why this spread is a winner – this hummus also happens to be super healthy and nourishing, always something to think about when making for for myself and to others. Beets are seriously a health and wellness all-star, so before I get to the recipe, I want to end by going over these health-supportive qualities of beets. Beets are a good source of protein and fiber. They contain immune-boosting vitamin-C, potassium, bone- and liver-strengthening manganese, and b-vitamin folate. Basically, beets are a fantastic way to nourish and cleanse the body and the mind, making this Roasted Beet Hummus a must-try for whole-foodie type like me. Ok, now on to the recipe.
Roasted Beet Hummus
Yield: 2 1/4 cups
2 medium-size fresh beets, trimmed, peeled and cut into bite size pieces
1 tablespoon olive oil, divided
3/4 teaspoon sea salt, fine grain
1 14-oz can chickpeas, liquid reserved, drained, rinsed (equivalent to 1 1/3 cups cooked Chickpeas)
1 large clove garlic
3 tablespoons tahini
1/4 cup fresh lemon juice
6 tablespoons water or reserved chickpea liquid (or combo)
Preheat oven to 400 degrees. Prep beets, and toss with 1 tablespoon oil and 1/4 teaspoon salt. Spread out onto a parchment lined baking sheet and roast until super tender (poke with a knife, no resistance), 45-65 minutes.
When beets are finished roasting, allow to cool for 10-20 minutes. In a food processor combine beets, chickpeas, water or chickpea liquid, garlic, tahini and lemon juice. Add salt to taste (1/4 teaspoon salt is a good place to start). Add additional liquid or water until desired consistency is reached.
Serve with crudités and pita chips. This also makes a great topping for veggie burgers and a yummy spread on a veggie sandwich.