By Annie Ferland, Nutritionist, PharmD
A healthy one-bowl meal is much more than just a veggie-packed bowl. It is, above all, a balanced combination of flavours, textures and colours. The good news is that with these few tips, you can throw together a perfect, healthy, one-bowl meal every time! Here’s how:
A: Fill half the bowl with vegetables and fruit
We fill half the bowl with veggies and fruit because they are rich in fibre and eating a wide variety of these foods provides us with a secret weapon against heart disease.
For a more flavourful experience, choose different coloured veggies and fruit that are locally or organically grown. You can even use a spiralizer to cut them in fun ways, which will also provide texture and freshness. The key is variety: mache, kale, arugula, chard, beet greens and other leafy greens can all be used. Add fresh herbs for a taste of summer and then choose a seasonal fruit or vegetable as the bowl’s star attraction.
B: Fill one quarter of the bowl with whole grains
Although we often talk about the benefits of eating whole grains, not everyone is keen on brown rice. The good news is that there are some great Quebec companies that offer a wide variety of tasty whole grains, some of which have yet to be discovered by many! So, if you’re feeling adventurous, replace this part of the salad with cooked quinoa, lentils, spelt or barley. Most whole grains are cooked in the same way, but cooking times may vary.
C: Fill one quarter of the bowl with protein-rich foods
Protein is often considered an appetite suppressant because of the complex chain reaction that occurs during digestion. There is a wide range of protein-rich foods you can add your bowl so that the meal will be tasty and satisfy you for longer. To ensure your bowl is filling enough, you need to add at least:
- 75 to 90g meat, poultry, fish or seafood
- 180 g (1 cup) cooked legumes
- 30 g (¼ cup) blue cheese, crumbled
- 100 g (3.5 oz.) tofu or tempeh
- 40 g (¼ cup) nuts or seeds
By following these simple guidelines, you are sure to create a healthy and balanced meal. Most importantly, it will provide you with the energy you need to keep you going throughout the day and keep your tummy satisfied for hours.
