No one loves a good recipe more than we do. With the boundless inspiration from food blogs and cookbooks, we could try a new recipe every day and have plenty of fodder for years to come.But sometimes, you want to free-style it without a recipe – and that’s where a simple recipe-free dinnerbowl can save the day. All you need to do isgrab a bunch of your favourite delicious and healing ingredients and toss ’em together for a one-bowl meal. But which ingredients to include?
Here are what we believe to be six essential elements of a simple, recipe-free dinnerbowl.
1. A good source of protein
Protein is essential for healing, repair and growth. Whether you’re vegan or Paleo, a clean source of protein will help you feel satiated, balance your blood sugar and keep you feeling fuller for longer. For a meatlessoption, try chickpeas, lentils, mung beans, almonds, cashews, sunflower seeds, hemp seeds, baked tofu, or crumbled bits of your favourite veggie burger, and if you consume animal products opt for free range meats, eggs or fish.
2. A nourishing, anti-inflammatory fat
Healthy fats, such as ghee, coconut oil, olive oil, or omega-3 fatty acids such as flax oil or hemp oil, add flavour along with a multitude of healing benefits for our brains, joints, skin, muscle tissue and cells. As with protein, a nourishing fat will keep your blood sugar levels even and prevent you from reaching for mindless snacks an hour later. Wondering which oils are safe to eat or heat? Check out this handy infographic.
photo: iStock/anakopa
3. Heaps of dark leafy greens
These leafy powerhouses are packed with antioxidants that prevent cell damage, as well as B vitamins, fibre, iron and calcium. They’re also rich in chlorophyll, otherwise known as the ‘blood of plants’, which means it can help nourish our red blood cells, cleanse and detoxify, and can help prevent cancer, too.
Any dark leafy green will do here, so pick your favourite (or a mix of a few different ones). Depending on the time of year, you can have your dark leafy greens raw or lightly steamed – it’s up to you!
4. A lip-smacking, delicious sauce
You truly cannot make a simplerecipe-free dinnerbowl without a great dressing or sauce. You can choose a vinaigrette or dollop on a thick, creamy dairy-free sauce. Often, a dinnerbowl dressing will contain some of the elements above – like an amazing anti-inflammatory fat, or protein-rich, blended nuts and seeds. Some sauce ideas are:
- Basil or kale pesto
- Tahini + garlic + lemon + salt
- Almond butter + ginger + maple syrup + tamari + garlic
- Cashew cream
- Hummus, with a little bit of extra water to make it pourable
- Tapenade
- Lemon + olive/flax oil + chopped herbs of choice
- Avocado + cumin + lime + red pepper flakes
- Coconut milk + curry powder + salt
Photo: iStock/AlexPro9500
5. Seasonal vegetables
Nature is pretty smart. It offers us nutrients in abundance during the times of year we need them most. What’s seasonal depends on where you live – but here at the Academy of Culinary Nutrition headquarters, we like to roast winter veggies, garlic and onions for our recipe-free dinnerbowls during the fall and winter and add asparagus, tomatoes, bell peppers, eggplant, zucchini and even fresh fruit during the spring and summer months.
Seasonal veggies not only provide us with excellent nutritive properties, but they also add fibre – which keeps us pooping on a regular basis!
6. A mix of textures.
A variety of tastes and textures can really help your simple recipe-free dinnerbowl sing! So pair fresh vegetables withcooked veggies, combine crisp greens and crunchy toasted seeds, toss fresh herbs into your vinaigrette, spiralize your vegetables for added textureandflair, toss in cubes of velvety avocado. You get the picture!
Optional: a gluten-free grain or pseudograin
If you consume grains, a cooked gluten-free grain adds texture, fibre, protein and energy-boosting B-vitamins. Try cooked quinoa, buckwheat, sorghum, brown rice, wild rice, teff, millet or gluten-free oats. You could also sprinkle on some raw buckwheat for a tasty crunch. However, if you don’t eat grains, all of the essential elements above will create a full and satisfying meal.
Feature photo: iStock/nata_vkusidey
So what did we miss? What do you like to add to your power bowls?
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FAQs
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.
What are the elements of a power bowl? ›
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.
What are the five essential details to be included in a recipe? ›
- Yield. The yield tells the number and size of servings the recipe will make.
- List of Ingredients & Amounts.
- Step By Step Directions for Mixing & Handling.
- Equipment (Container Size & Type)
- Temperature & Time.
Ingredient List - The ingredient list is one of the most critical parts of a recipe. The ingredients should be listed in chronological order, with the ingredient used first at the very top of the list (Palmer, 2020).
What is to mix ingredients thoroughly in a bowl? ›
BLEND: to mix two or more ingredients together thoroughly. Tools: mixing spoon, wire whisk, rotary beater, electric mixer.
What are the elements of a grain bowl? ›
In a serving bowl, add your favorite grain, choice of roasted vegetables, some greens and your protein of choice. This bowl is extra delicious with some California avocado slices. Don't forget to serve and top it off with your favorite magic elixir!
What are the features of a bowl? ›
A bowl is a typically round dish or container generally used for preparing, serving, storing, or consuming food. The interior of a bowl is characteristically shaped like a spherical cap, with the edges and the bottom forming a seamless curve.
What are essential ingredients in a recipe? ›
These are the essential six staples to always have on hand.
- Salt.
- Pepper.
- Olive oil.
- Vegetable oil.
- All-purpose flour.
- Granulated sugar.
Q-Chat
- Recipe. A set of directions for making a food or beverage.
- List of Ingredients. Given in exact amounts and they are listed in the order that they are used.
- Yield. ...
- Cooking Methods, Temperature, and Time. ...
- Container Size and Types. ...
- Step-By-Step Directions. ...
- Nutrition Analysis.
A well written recipe is a list of ingredients, yield, temperature and time, container size and type, step by step directions, and nutrition analysis.
Here are the main components of a standardized recipe:
- Name of the menu item.
- Total Yield or Portions and Portion Size created by producing the recipe.
- List of all measured ingredients.
- Step-by-step instructions on how to prepare, cook, and assemble the recipe.
- Plating instructions and garnishes.
A standard recipe must contain the following data:
- Title.
- Description.
- Preparation and cooking time.
- Number of servings and serving size.
- List of ingredients with accurate measurements.
- Step-by-step directions.
- Accurate nutrition information.
- Notes and FAQ.
Salt, fat, acid and heat are the four fundamental elements of good cooking, says New York Times food columnist and former chef Samin Nosrat. Nosrat has never cooked with recipes – she learnt to cook at San Francisco restaurant Chez Pannise where the menu changed every day – and believes they're too static.
What is ingredients bowl? ›
Ingredient and mixing bowls provide a convenient and efficient way to prepare a variety of foods for cooking. With a wide range of sizes, styles and materials to choose from, these versatile tools are essential for any professional or home chef who wants to create delicious, healthy meals with ease.
What method is basically mixing all ingredients in one-bowl? ›
In the quick-dump, or one-bowl, method, all the ingredients except the leavening agent are put into a bowl and mixed vigorously (preferably with a power mixer), the leavening agent added, and mixing completed.
What is a deep bowl that is particularly well suited to mixing ingredients? ›
A mixing bowl is a deep bowl that is particularly well suited for mixing ingredients together in. These come in many materials, such as stainless steel, ceramic, glass, and plastic.
What does a power bowl have? ›
If you're unfamiliar, grain bowls and power bowls are simple yet hearty, no-fuss, no-mess, customizable meals that consists of a base, a protein, an array of fresh vegetables, toppings/garnish, and some kind of flavorful dressing or sauce to tie it all together.
How healthy are power bowls? ›
Power Bowls can also be simple when you choose whole grains and fresh seasonal vegetables. Quinoa is a healthy whole grain that is rich in protein, fiber, and vitamins. Chicken is just one option for lean protein, but others such as fish, egg, black beans, tofu, lean pork or steak can be used.
What constitutes a Buddha Bowl? ›
Named for its big, round Buddha belly shape, a “Buddha bowl” can mean different things to different people, but let's define it here as a one-dish meal consisting of rice or whole grains, roasted veggies, a dressing and protein (by way of beans, tofu, lentils, or in some cases meat or fish).
What is another name for a power bowl? ›
Buddha bowls are similar to another type of dish called nourish bowls – however, the main difference is nourish bowls can include animal protein. Buddha bowls are also known as grain bowls, hippie bowls, macro bowls or power bowls.
