Bowl healthy food is becoming very popular nowadays. The reason why is that they’re an easy and convenient way of eating meals.
You can prepare them in advance and then reheat them for lunch or dinner. A healthy bowl would typically consist of grain rice, wheat, oats, barley, etc.
Leafy green vegetables (kale) and some protein such as eggs, poultry, or tofu. They can also be topped with crispy bacon, cucumbers, avocado, or seeds such as chia or flaxseed.
These toppings add more flavor and nutrients to the meal. Some more ideas for toppings include salsa, guacamole, sour cream, and hummus.
What Is Bowl Healthy Food?
Bowl food is often described as a collection of ingredients, usually raw or steamed vegetables, fruits, nuts, seeds, and beans, served in a bowl. It can also refer to pasta or rice served in a bowl.
The term “bowl” refers to a dish similar to a mixing bowl while plates are flat with a thin edge and could be round or square.
When we eat out, we often go to a restaurant and order food from a menu where the meal’s description is listed. But because this food is made up of many ingredients, you end up with different sized components that don’t fit neatly into your mouth.
The result: you either need to use a knife and fork or use your fingers. The latter of which can be messy!
Which Bowl Is Good For Health?
There are a variety of different bowls that can be made. It depends on your tastes and preferences, as well as the number of people you’re making them for. A standard bowl will typically hold between 500 – 600 ml of liquid, while some larger ones can fit up to 1000 ml. Bowls with smaller diameters can hold less.
A good size bowl for putting food in would hold 500mls of liquid. This is because it fits neatly into the curvature of your face, allowing you to take spoonfuls of food from it comfortably.
The big advantage of using a proper bowl is that it will allow people to eat an entire meal without their food spilling everywhere. This makes it great for kids or if you’re making a meal for yourself. Aren’t able to eat all of the ingredients at once.
How Can I Make My Bowl Healthy Food?
Most bowls are made up of these components: grain, leafy green vegetables, and protein. Depending on what ingredients you have available, you can get creative with what you put in your bowl. You can also change how you prepare them, as well as the portions of each ingredient.
- Wholemeal pasta topped with cherry tomatoes, basil leaves and parmesan cheese
- Brown rice topped with cooked chicken breast, avocado slices and a drizzle of soy sauce
- Mixed salad leaves served with a poached egg and goat cheese
- Quinoa mixed with spinach and feta cheese topped with a poached egg and drizzled with olive oil.
There are many different types of bowls that you can make, depending on what components you’re using. Each ingredient will add its flavour and texture to the meal, making it healthier and more interesting.
Top 10 Best Healthy Bowl Recipes:
1. Chipotle Tahini Bowls:
Ingredients: 1 cup quinoa, cooked according to package directions 1 can black beans, drained and rinsed 15 grape tomatoes 1/2 small red onion, peeled 1/4 cup tahini Juice of half a lemon 4-5 tablespoons water Handful of fresh cilantro Salt + pepper to taste 2 large handfuls of baby spinach 1 avocado Sesame seeds, for garnish Chives, for garnish
Directions: Cook quinoa according to package directions and set aside. In a small bowl, whisk tahini, lemon juice, and water until smooth—season with Salt + pepper to taste. Add water as needed to reach desired consistency (thick but pourable).
Heat black beans in a small saucepan over medium heat for 5-8 minutes or warm. To build the bowls, layer quinoa, spinach, + avocado. Top with tomatoes, red onion and black beans—drizzle tahini dressing over everything and garnish with sesame seeds and chives.
2. Tofu Summer Vegetable Bowl With Avocado Kale Pesto
Ingredients for the tofu in summer vegetable bowl: 1 block extra-firm tofu, cut into cubes Splash of tamari or soy sauce 2 tablespoons olive oil Seasoning to taste (Salt, pepper, garlic powder) For the pesto: 1/2 bunch kale, stems removed 1/2 bunch basil, stems removed 1/2 cup shredded parmesan cheese 1 clove garlic, minced Juice of half a lemon 2-3 tablespoons olive oil Optional: 2 small avocados, peeled + diced
Directions for the tofu in the summer vegetable bowl: Marinate cubed tofu in tamari or soy sauce and olive oil. Set aside for a minimum of 10 minutes. Heat a skillet over medium heat and pour in marinated tofu. Cook until browned, stirring occasionally. Set aside on a plate when finished cooking.
Directions for the pesto: While tofu is marinating, add all ingredients to the food processor and pulse until smooth. Add water if needed (1 tablespoon at a time).
3. Cauliflower Sweet Potato Buddha Bowl Recipe:
Ingredients for the bowls: 1 medium-sized sweet potato 2 tablespoons olive or coconut oil Salt & pepper to taste 1 head of cauliflower 2 cloves garlic, minced Juice of half a lemon 2 tablespoons tahini 1 tablespoon water 4-5 fresh basil leaves, roughly chopped 3-4 tablespoons pine nuts A small handful of fresh mint, roughly chopped
Directions for the bowls: Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Cut sweet potato into thin rounds and coat in oil, Salt and pepper. Place on a baking sheet and bake for 20-25 minutes or until tender.
Heat a large skillet over medium heat and add cauliflower florets and minced garlic. Sauté for 5-6 minutes or until slightly softened and cooked through—season with Salt + pepper to taste (if desired). To make the dressing, add lemon Juice, tahini and water to a small bowl.
Whisk until well combined and creamy. If the mixture is too thick or clumpy, add more water 1 tablespoon at a time until desired consistency is reached. To build the bowls, layer cauliflower and sweet potatoes on plates and top with fresh basil and pine nuts. Finish by drizzling tahini dressing over top and a squeeze of fresh lemon juice. Enjoy!
4. Quinoa bowl with avocado, gingered carrot slaw, and ginger dressing:
Ingredients For the quinoa bowl: 1 cup cooked quinoa, cooled 2 tablespoons olive oil Juice of half a lemon Salt + pepper to taste Handful of fresh cilantro 2 avocados, peeled + sliced 1 small cucumber, sliced Sesame seeds For the gingered carrot slaw:
1 large carrot, peeled + julienned 1 clove garlic, minced Juice of half a ginger root (about 2 teaspoons) 1 teaspoon coconut sugar or honey Zest of half an orange Salt + pepper to taste 1 tablespoon olive oil
Directions for the quinoa bowls: Whisk together olive oil, lemon juice, and salt + pepper in a small bowl. Add cilantro and set dressing aside. Heat a skillet over medium heat and add quinoa. Cook for 5-8 minutes or until hot.
To make the carrot slaw, whisk together garlic, ginger juice, honey or coconut sugar, orange zest, salt + pepper, and olive oil until smooth. Pour dressing over julienned carrot and toss to coat. Refrigerate for at least 10 minutes before serving.
5. Sweet Potato, Chickpea + Lentil Bowl
Ingredients for bowl: 1/2 cup uncooked green lentils 2 medium-sized sweet potatoes, washed and cubed Salt & pepper to taste Extra-virgin olive oil 1 teaspoon paprika 1 teaspoon cayenne powder 3 garlic cloves, minced 2 cups vegetable broth 5-6 grape tomatoes, halved A handful of fresh parsley, roughly chopped
Directions for bowl: In a medium saucepan, add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender. Drain any excess liquid and set it aside.
Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Combine cubed sweet potatoes with olive oil, Salt + pepper to taste, paprika, cayenne powder, and minced garlic. Mix until well coated. Spread sweet potatoes evenly on the baking sheet and bake for 20-25 minutes or until slightly crispy on the edges.
6. Roasted Cauliflower Burrito Bowls
Ingredients for the bowls: 1 head of cauliflower, chopped into small florets 2 tablespoons olive oil 1/2 teaspoon Salt + pepper to taste 1/2 teaspoon cumin 1/2 teaspoon chilli powder Optional: a handful of fresh parsley, finely chopped
Directions for the bowls: Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Add cauliflower florets to the baking sheet along with spices. Toss until well combined and bake for 20-25 minutes or until slightly crispy on the edges. Set aside.
7. Quick And Easy Spiced Chickpea Bowl
Ingredients for the bowl: 1 can of rinsed + drained chickpeas 1/2 cup cherry tomatoes, sliced in half Extra-virgin olive oil Salt & pepper to taste Slivered almonds Fresh parsley, finely chopped
Directions for the bowl: Add slivered almonds and toast until slightly browned and fragrant in a small skillet over medium heat. Season with Salt + pepper to taste. Set aside.
Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Add rinsed + drained chickpeas on the baking sheet along with cherry tomatoes, Salt + pepper to taste and a drizzle of olive oil (about 1-2 tablespoons). Toss until well combined and bake for 20-25 minutes or until slightly crispy.
8. Roasted Acorn Squash Bowl With Spiced Lentils
Ingredients for bowl: 1 acorn squash, halved and seeded 2 tablespoons olive oil Salt & pepper to taste 1 teaspoon cumin 1 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon turmeric 1/4 teaspoon cayenne pepper
Directions for bowl: Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Coat both halves of acorn squash in olive oil, then place cut-side down on the baking sheet. Bake for 25-30 minutes or until softened.
While acorn squash is baking, prepare lentils according to package instructions. To assemble the bowl, spoon cooked lentils into each half of roasted acorn squash, then top with slivered almonds and fresh parsley.
9. Roasted Sweet Potato Quinoa Bowl
Ingredients for bowl: 1 medium-sized sweet potato, cubed 2 tablespoons olive oil 1/2 teaspoon salt + pepper to taste 1/2 teaspoon cumin 3 cups cooked quinoa (I used red quinoa) Handful fresh parsley, finely chopped
Directions for the bowl: Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Add cubed sweet potato to the baking sheet along with Salt + pepper, olive oil, and spices. Toss until well combined, then bake for 20-25 minutes or until slightly crispy on the edges. While sweet potatoes are baking, cook quinoa according to package instructions.
To assemble each bowl, spoon-cooked quinoa into each roasted half of the sweet potato, then add a dollop of Greek yoghurt and fresh parsley.
10. Vegan Quinoa Bowl With Baked Tofu
Ingredients for bowl: 1 block extra-firm tofu 2 tablespoons olive oil or melted coconut oil 1/2 teaspoon salt + pepper to taste 2 cups cooked quinoa (I used tri-colour quinoa) Handful fresh parsley, finely chopped
Directions for the bowl: Preheat oven to 400°F. Line a baking sheet with parchment paper and set it aside. Cut tofu into cubes, then places it on a baking sheet along with Salt + pepper, olive oil or melted coconut oil, and any other spices you’d like. Bake for 20-25 minutes, then flip tofu cubes over and bake for an additional 10-15 minutes or until slightly crispy on the edges.
While tofu is baking, cook quinoa according to package instructions. To assemble the bowls, spoon-cooked quinoa into each bowl, then top with roasted broccoli and baked tofu cubes.
What Benefits Bowl Healthy Food?
Do you feel like your life is too busy to cook healthy meals for yourself? Or maybe you’re just new to the whole cooking thing. Cooking doesn’t have to be difficult, and it’s a great way to unwind after work. Plus, eating a bowl of healthy food will make you feel good inside and out!
When prepared correctly, meals in bowls are not only delicious, but they can be incredibly healthy. By adding a few nutritious ingredients to your mealtime routine, you’ll soon see how rewarding it is to eat better.
You have more control over what’s going into your bowl when you cook at home instead of eating out, which means you can choose healthy foods that will benefit your body.
A meal in the bowl may even help you get more nutrients than eating other foods because you can customize your meal to include ingredients that deliver different nutritional benefits (such as antioxidants, protein, fibre, iron, etc.
You don’t have to be a professional or even a food expert. Bowls are easy, delicious and healthy for you! If you’re still not convinced that bowls can be the healthiest way of eating, check out this article by Rachael Ray, which gives some great tips about how to make your bowl with nutritious options. What do you think? Have any questions? Let us know in the comments below!