When it comes to one of today’s hottest food trends, it’s all in the mix.
Everything in one bowl—it’s an ancient way of eating that is thoroughly modern. American meals used to be served in compartments—distinct servings of meat, green vegetable, yellow vegetable and potatoes. Some of us remember school cafeterias plates divided into sections so the veg never touched the “meat” or the mashed potatoes, but we’ve come to love the contrast of tastes and textures together, putting the whole meal in a bowl. It takes a sense of proportion, a taste for texture and a bit of imagination; we’re here to help.
DIY: TIPS FROM A PRO BOWLER
How-to advice from Becky Rosenthal,
owner of Creek Tea in SLC
1. Choose one grain and one green
Pick these out at the beginning of the week and have them on hand with the grains pre-cooked so you can create a grain bowl pretty quickly.
2. The more toppings, the better.
Nuts, veggies, cheese, beans, seeds and meat are all great additions.
3. Mix up your veggies for some change.
Try pickled veggies, roasted or raw. A combination of a few of these lends to a fun mouthful.
4. Always add protein and fat.
Protein keeps you fuller longer. Beans, meat and nuts are all good for this. A soft boiled egg or half an avocado are great for making the bowl heartier.
5. Never forget the sauce.
A good sauce is key. Try a tahini dressing, curry sauce or even a simple lemon vinaigrette.
Build your Own
ELEMENTS OF a SUPER Bowl
Think about all the food groups—leafy, tasty greens like kale, spinach, arugula, celery leaves; yellow vegetables like carrots (grated, sliced, parboiled), parboiled yams; nuts and seeds for crunch, avocado for smooth mouth feel.
Cook your grains in vegetable or chicken broth instead of water to add more flavor.
Add fresh herb leaves—basil, cilantro, thyme—to the greens mix, add pitted olives and tiny cherry tomatoes then sprinkle with crumbled cheese—feta, cojita, goat cheese.
The Baseics: Great Grains
The base of any one-bowl meal is the grain and there are lots to choose from. Most of them are cooked like rice, but the proportion of liquid to grain may vary.
The basic method: Rinse grain in a fine mesh sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed. Set aside, off the heat, for 5 minutes; uncover and fluff with a fork.
Quinoa: A favorite because it is a complete protein—rare among plant foods—and quick and easy to prepare: 1 cup quinoa to 2 cups water; simmer for 15 to 20 minutes.
Farro or Emmer Wheat: 1 cup farro to 2 cups water; simmer for 25-40 minutes.
Bulgur: Cracked wheat comes in several sizes—for bowls, try the coarser grind. Bulgur is parboiled when you buy it; it only needs soaking for a couple hours to be usable.
Amaranth: Technically, a pseudocereal, it’s actually the small seed of a variety of pigweed. 1 cup amaranth to 1 1/2 cups liquid; simmer, about 20 minutes.
Black or forbidden rice: So-called because it was once reserved for the Emperor, it’s healthier than white or brown rice. 1 cup black rice to 2 cups water; simmer about 35 minutes.
We want to see how your dish turned out! Tag us in your foodie photos: @utahstyledesign
Want more Bowl Tips? Check out our ultimate bowl guide!