Power bowls focus on nutrition

Published 6:59 am Saturday, July 28, 2018

I have been obsessed with power bowls lately and encouraging others to give them a try. Why this obsession?

Well, power bowls are a quick and easy meal focused around nutrient dense foods. When these foods are combined together they are satisfying physically. Power bowls focus all of the food groups featured on MyPlate with an emphasis on fruits and vegetables, whole grains, and lean protein.

Putting a bowl together:

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Step 1: Start with choosing a healthy grain.

Choose brown rice over white rice. Around 75 percent of its nutrients contained in the healthy bran and germ are removed during processing of white rice.

Bulgur is considered a whole grain and 1 cup contains nearly 75 percent of the dietary fiber you need for the day, and 25 percent of the protein you should get.

Farro is a variety of wheat, so it’s never gluten-free.

Quinoa, technically a seed and not a grain, is packed with more protein than any other grain, and a source of heart-healthy omega-3’s

Step 2: Add a protein.

Canned salmon or tuna is quick and easy. Fresh fish, chicken breast, turkey, even lean steak are all good options.

Looking for a vegan option, give tempeh a try. It doesn’t have to be cooked before serving, so you could just warm it in your bowl.

Lentils, black beans, garbanzo beans, and edamame are also a great addition. Buy in bulk and cook a large batch, then divide and freeze [cheaper than canned].

Step 3: Load it up with produce

Choose fresh, frozen, or canned vegetables. If using frozen, toss in a bowl with a tiny bit of water to steam. If using canned, rinse before eating to clear out some of the sodium.

Fruit is also fair game. If you don’t want to use the whole fruit, rub lemon on the remaining half to prevent browning.

Final step: Additional Toppings

Add nuts or seed for some crunch or make a healthy dressing to top it off.

Skinny Burrito bowls

Serves: 4

Source: Delish


•1 c. brown jasmine rice

•1 lb. ground turkey

•1 tbsp. taco seasoning

•kosher salt

•1/4 c. plain yogurt

•2 tsp. Hot sauce

•2 c. grape tomatoes, halved

•2 avocados, diced

•1 15-oz. can black beans


1. In a small pot, cook rice according to package directions.

2. Meanwhile, in a large skillet over medium heat, cook turkey until no longer pink, 6 to 7 minutes. Season with taco seasoning and salt.

3. In a small bowl, mix together yogurt and hot sauce. (If you want a nice drizzle, transfer to a plastic Ziploc or piping bag.)

4. Assemble burrito bowl: Divide rice among four bowls and top with ground turkey, tomatoes, avocados, and black beans and drizzle with spicy yogurt. Garnish with cilantro.