I’ve heard and read about bowl meals many times this past month. They were definitely trending on health and cooking blogs and newsletters as we entered the new year. Bowl meals have a lot of good things going for them.

One of these positives is variety. You can find recipes for burrito bowls, power bowls,
smoothie bowls, Mediterranean bowls, Asian bowls, Greek bowls and I even found one called Chicken Egg Roll in a Bowl. Some writers called them “nourish bowls” because they are loaded with everything needed for a well-balanced nutrition. The idea is that you eat your whole meal out of one bowl—and the themes are endless.

These meals-in-a-bowl also seem to be popping up on restaurant menus and fast-food places. I’m seeing what I would consider simple grain and vegetable bowls with fairly high prices. The concept is very simple and easy to do yourself at home—at a much lower price.

Bowl meals are also flexible. When you see recipes, feel free to add or remove
ingredients based on what you have on-hand, what your like and how much time you
have. Remember that part of the appeal of bowls is their colorful appearance, so don’t be afraid to pile on those vegetables and toppings. They’re also a great way to use up leftovers and avoid food waste.

I like to serve bowl meals to guests, especially when we don’t know their likes, dislikes or allergies. I put out a variety of ingredients and let each person invent their own bowl meal. This is also great activity for all ages and a good conversation starter.

Here’s a simple blueprint on how to build a meal-in a-bowl. But remember these really
are not rules, just some ideas to get you started. With some thought, you can easily
build a bowl that’s a balanced meal with all the five food groups. I suggest starting with grains or greens (or both) in the bottom of the bowl and then build upon this. It’ll take some experience to know how much of each item to add—but bowls fill quickly.

Grain—to boost the nutrition make sure this is a whole grain like quinoa, barley or
brown rice. Or try whole grain pasta. I like to make a big batch of rice and freeze the
extra to grab when needed—lots cheaper than the packaged prepared rice. These
grains can be added hot or cold—your preference—remember, be flexible.

Greens—you could skip the grain all together and just start with lettuce, spinach,
arugula or kale. This will kick it up to a “next level salad.”

Protein—a little can go a long-way. Try grilled or cooked poultry, lean ground beef, lean ham or leftover rotisserie chicken. Try a can of tuna or hard-cooked eggs. Or make it vegetarian with plant proteins, lentils or beans. The possibilities are endless.

Beans— beans can be used as your basic protein or just because they add to the variety. Cook your own or simply use canned beans (look for low-sodium or rinse).

Vegetables—any kind of vegetables will work. They can be raw, cooked or leftover. I’ve heard of people roasting a whole tray of vegetables just so they can have them leftover in a bowl later in the week. Avocados add flavor and healthy oils.

Fruits—apples, bananas and berries can brighten your bowl. Try blueberries, pineapple, mandarin oranges. Nothing fresh? Frozen fruits work.

Crunchies—ideas are endless. Nuts, seeds, cheese, dried fruit. Think of healthy fats
(walnuts, almonds and peanuts) or seeds (such as pumpkins, sesame, or hemp).

Toppings—keep them healthy. How about honey, soy sauce, vinegar (such as balsamic or apple cider) and/or olive oil? Also think about flavors with jalapenos, herbs and spices.

Sauces or Seasonings— add just the final spark. You don’t need a lot. Try teriyaki,
peanut sauce or sweet and sour for Asian. Taco sauce or salsa for Mexican. Make Italian with pesto, marinara or alfredo sauce or tahini and hummus for Mediterranean.

Be creative. Anything goes. Join the trend.

Resources:

• Illinois Extension
• Put It In a Bowl
• The Daily Record
• Robeson County Cooperative Extension
• North Dakota Extension

Syracuse is a Family and Consumer Science team member and can be reached at
clsyracu@ncsu.edu or at N.C. Cooperative Extension, Brunswick County Center by calling 910-253-2610.