As registered dietitians, we keep up with the latest scientific research relating to nutrition and with the current food trends. Bowls are popular menu items in many health-focused fast-casual restaurants, which you know you could also probably make yourself. We LOVE making our own bowls for breakfast, (picnic) lunches and for quick dinners. Keep reading and we will share our favourite recipes with nutrient calculations!

Are you a trendsetter foodie?

Here’s the next thing for doing something different and healthy when hosting a party. Set up at the kitchen island with all the food in beautiful dishes and your guests will have fun building their own customized bowls! This also means that you don’t actually need to cook for everyone; just do the prep and enjoy the company. BYOB parties can also be a great way to introduce healthy foods for kids and to accommodate various dietary preferences and restrictions in a nonchalant way.

Is the company summer picnic coming up?

Why not consider switching a potluck tradition of hot dogs, burgers, pasta salad, chips, spinach dip and pies to a Build Your Own Bowl party where everyone is assigned a healthy ingredient to bring? Bonus – everyone avoids a food coma, and can hit the beach or pool after the event without feeling bloated.

We hope we’ve inspired you to Build Your Own Bowl – here is our fail-safe and simple approach to making nutritious bowls:

Shop for your favourite ingredients, or get creative and use whatever food is available in the fridge, including leftovers. Here’s a list of our go-to ingredients and recommended quantities per portion when building a bowl. (recipes to follow)

Follow these proportions for your ingredients and start by adding the base, followed by carbohydrates, protein, extras and healthy fats on the side. Finish the bowl by drizzling the food with your dressing (keep it separate if for example bringing it for lunch)

Follow these proportions for your ingredients and start by adding the base, followed by carbohydrates, protein, extras and healthy fats on the side. Finish the bowl by drizzling the food with your dressing (keep it separate if for example bringing it for lunch)

1 base

1-2 complex carbohydrates and for heartier dishes, we recommend 2

1 protein

2 fats

Extras – no need to count!

Our registered dietitans often recommend and customize bowls for our clients as part of their meal plans and counselling; below are some recipes with nutrient calculations to get started!

Base

These power veggies fill you up while being low in calories and high in nutrients. Mix and match for the best nutrient profile!

• 2 cups spinach
• 2 cups shredded cabbage
• 2 cups romaine
• 2 cups baby greens
• 1 cup lettuce mixed with 1 cups chopped fresh herbs (basil, parsley, cilantro, mint, etc.)

Complex Carbohydrates

• These foods provide you with sustained energy while providing extra fibre digestive health
• ½ cup cooked quinoa
• ½ cup chickpeas, lentils or other legumes
• 1 slice toast, made into croutons
• ½ sweet potato, chopped and roasted (of left-overs)
• 2 beets, roasted and chopped or sliced
• 1 whole wheat tortilla (can be baked into the bowl base)
• ½ cup fruit
• 2 tbsp cranberries

Protein

These foods provide the building blocks for lean muscles, as well as keep you full for longer.

1 hard boiled egg + whites of 3 eggs

100 grams left-over or rotisserie chicken or turkey

100 grams cooked ground turkey with chili powder

¾ cup cottage cheese

100 grams tofu

100 grams canned salmon or tuna

¾ cups legumes (lentils, chickpeas, black beans also count as a complex carbohydrate)

Healthy Fats

Keeps your heart healthy and brain sharp as these contain mono or polyunsaturated fats, like omega-3s.

• 1 tbsp almond or other nut or seed
• ¼ avocado
• 1 tsp flax oil or olive oil or coconut butter
• 1 tbsp ground flax seeds
• 1 tbsp Skinny B cereal (or chia or hemp)
• 6 olives
• 1-2 tbsp crumbled feta cheese
• 1 tbsp full-fat dressing

Dressings (optional)

Provides burst of flavour and low amount of calories.

• Fresh lemon
• Salsa
• 1-2 table tzatziki or hummus
• 1-2 tbsp light (less than 45 kcal) dressing
• 2 tbsp natural yogurt/kefir mixed in with 1tsp of mustard
• 1 tbsp olive oil mixed with chopped fresh herbs from the garden

Extras

Gives you extra choice of vegetable or fresh herb flavour to satisfy any craving, as well as provide an additional antioxidant boost.

• Tomatoes, cucumber, chopped peppers, cucumber, etc
• Leftover roasted veggies
• Salsa
• Spices and herbs
• Roasted red peppers in water
• Chopped herbs

 Breakfast: Egg Florentine Bowl

(Serves 1) 

• 2 cups spinach
• 1 slice of whole-wheat English Muffin, torn into chunks
• 1 egg
• ¼ avocado
• 1 tsp flax or olive oil
• optional extra: 1 tomato, chopped

Instructions:

1. Add about 3 cups of water to a small saucepan, cover with a lid. Boil.
2. In the meantime, in a frying pan add 1 tbsp of water. When it comes to a boil add 2 cups of spinach and sauté until it wilts. Put aside.
3. In the boiling water in the saucepan, add 1 egg and start the timer for 4 minutes for a soft-boiled egg, or 6 minutes for a hard-boiled egg. When done – peel right away, using cold running water if you need to.
4. Mash avocado and then add 1 tsp of oil to make it a bit saucier.
5. Assemble the bowl by putting the spinach on the bottom. Follow by English muffin chunks. Then add the egg on top. Add avocado sauce on top of the egg.
6. If using chopped tomato, add it on the side of the bowl.

Calories	Carbs	Fat	Protein	Sodium	Sugar
296 kcal	25 g	18 g	13 g	261 mg	6 g

 Lunch: Roasted Beet Bowl

(Serves 1)

• 2 cups romaine, chopped
• 2 beets
• ¾ cup cooked chicken or firm tofu, chopped
• 2 tbsp crumbled feta cheese
• 1 cup cucumber, chopped
• 1 tsp olive oil
• 1tbsp lemon juice

Instructions:

1. Preheat oven to 380 degrees F, roast whole beets for about 40 minutes, or until desired softness. Let cool for 15 minutes, then peel. Chop into 1 cm cubes.
2. Add romaine to the bottom of the bowl. Next, add beets to one side of the bowl, followed by chicken/tofu, and cucumber. Sprinkle feta on top of the vegetables.
3. Mix oil and lemon juice together, and when ready to eat, drizzle on top.

Tip: This bowl can be prepared ahead of time! Keep it in the fridge until ready to use!

Calories	Carbs	Fat	Protein	Sodium	Sugar
249 kcal	18 g	13 g	38 g	350 mg	10 g

 Dinner: Quinoa and Salmon Bowl

(Serves 1)

• 2 cups cabbage, shredded and quickly blanched
• ½ cup quinoa, cooked
• 1 cup carrots, chopped and steamed
• 100 g salmon fillet, grilled or baked at 380 degrees F for 15 min
• 2 tbsp balsamic vinaigrette salad dressing, such as Newman’s Own Light
• 2 tbsp walnuts, chopped

Instructions:

1. Assemble the bowl by adding the cabbage to the bottom of the base.
2. Add quinoa, carrots, and salmon to the bowl.
3. Sprinkle with the dressing.
4. Finally, sprinkle walnuts on top.

Enjoy! 

Calories	Carbs	Fat	Protein	Sodium	Sugar
505 kcal	50 g	24 g	32 g	679 mg	16 g