By: April Graff, MS, RD, LD. Hy-Vee Dietitian
Fall is filled with end-of-summer trips, back to school, sports, activities, and a crammed schedule. Meals that are quick, nutritious, and mobile are vital this time of year. Enter meals in a bowl.
Bowl meals are the perfect fall meal option because you can prep them ahead of time, each person can choose the ingredients they want to include, you can take them with you on your adventures, and the never-ending possibilities of ingredients ensure you won’t be bored.
When planning your bowl meal, don’t get stuck in the weeds or lost in the lists. See what you have on hand and add options from each category that make sense. I suggest doing an inventory of items you have that need to be used up, or a flavor/theme you’d like to have and build your bowl ingredients around it.
Vegetables: (raw, roasted, cooked, frozen – cooked, canned)
- Greens: arugula, romaine, cabbage, kale, spinach
- Asparagus
- Avocado
- Carrots
- Tomatoes
- Cucumber
- Broccoli + Cauliflower
- Zucchini
- Green beans
- Onions
- Mushrooms
- Bell peppers
- Brussels sprouts
Proteins:
- Chicken
- Steak
- Fish
- Beans + Lentils
- Edamame
- Pork roast
- Taco meat
- Eggs
Whole Grains/Carbs:
- Roasted corn
- Whole grains: farro, bulgur, brown rice, wild rice, quinoa
- Cooked pasta
- Roasted potatoes (white, baby reds, sweet, etc)
Seasonings and Sauces:
- Salsa and pico de gallo
- Tzatziki
- Hummus (doubles as protein)
- Pesto
- Ranch dressing
- Greek yogurt-based dressings
- Olive oil, vinegar, or vinegar-based dressings
- Lemon and lime juice
- Taco sauce
- Guacamole
- Hoisin sauce
- Peanut sauce
Crunchies and Extras– sprinkled on top for a bit of flavor, texture and fun!
- Nuts and seeds: pepitas, walnuts, peanuts, pistachios, slivered almonds
- Cheese: parmesan, feta, goat cheese, cheddar cheese, fresh mozzarella
- Chips: tortilla chips or nacho-flavored chips
- Olives: green, black, or kalamata
- Banana peppers and pepperoncini peppers
- Pickled onions
Recipe: Autumn Vegetable Buddah Bowls | Hy-Vee
The information is not intended as medical advice. Please consult a medical professional for individual advice.
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