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Grain Bowl Three Ways

If you are in the mood for something special, swap your plate for a bowl. Nothing says comfort like a delicious scoop of your favorite grain, be it oats, faro, spelt, rice, buckwheat or corn meal. You can go sweet or savory, spicy or soothing, and yes, if done right, it can help you meet your weight and wellness goals.

Here are three of our absolute favorites at LMN these days. They all work best if you make a batch of the whole grain on Sunday, in preparation for the week. Grab a spoon, slip a napkin on your lap and savor each mouthful.

 

Mediterranean Quinoa Bowl

Time: 10 minutes

Serves: 1

 

INGREDIENTS

  • 1/3 cup cooked quinoa or faro, warm or room temperature
  • Chopped onion, red pepper, mushrooms, asparagus, baby tomatoes (or whatever veggies are on-hand)
  • 1/2 cup canned black beans or chickpeas, rinsed (such as Eden Organic)
  • 2 cloves of garlic, chopped
  • 2 teaspoons olive oil
  • 1/2 teaspoon Italian seasoning
  • 1 tablespoon crumbled feta or goat cheese
  • Pink Himalayan salt and black pepper to taste

DIRECTIONS

  1. Heat olive oil in pan; add chopped veggies and saute for 3-4 minutes, until cooked through.  Add garlic, Italian seasoning, beans and a splash of vegetable broth.  Season with a dash of salt and pepper.
  2. Serve over quinoa or faro and top with feta or goat cheese.

 

Mexican Rice Bowl Variation

For the recipe above, swap the following:

  • Use brown rice or quinoa
  • Use kidney beans or black beans
  • Sub dash of cumin, oregano and chili powder for Italian seasoning
  • Sub 1/4 avocado for feta or goat cheese
  • Top with scallions and salsa

 

Wheatberry Yogurt Bowl

Time: 10 minutes

Serves: 1

 

INGREDIENTS

  • ½ cup frozen berries (try Cascadian Farms organic)
  • 1 teaspoon honey
  • 1 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1 tablespoon chia seeds
  • 1/3 cup cooked wheatberries, room temperature
  • 4 oz Greek or Icelandic yogurt (try Siggi’s!)

DIRECTIONS

  1. Place berries, honey and lemon zest and juice in a small saucepan and heat for 5 – 8 minutes until the juices are released and the berries break down.
  2. Put farro in a bowl and top with chia seeds and fruit. Sprinkle with a little unsweetened coconut or cinnamon if you like.

 

Inflammation Fighting Curry Bowl

Time: 10 minutes

Serves: 1

  • 2 teaspoons coconut oil
  • ½ teaspoon smoked paprika
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon oregano
  • ½ teaspoon curry powder
  • 1 teaspoon no salt added tomato paste
  • 1/3 cup of spelt, frekah or bulgur, cooked and cooled
  • 1/3 cup water
  • Small purple onion, diced
  • 1 clove garlic, grated
  • 1/3 cup cooked brown rice
  • ½ cup leftover roasted, frozen or fresh broccoli, or other veggies you have on hand
  • ¼ cup frozen petite peas
  • Pinch of salt
  • 1 egg

 

DIRECTIONS

  1. Heat the oil in a skillet for 1 minute. Add the spices and tomato paste and stir, heating for 1 – 2 minutes so the flavors can bloom. Add the onion and garlic and 1/3 cup water.
  2. Add the remaining ingredients, except for the egg and sautee for 5 minutes.
  3. Top with a fried egg.