Guide to: Bowling
If you know me, you'll know that I eat almost everything out of bowls, and I'm definitely not stopping anytime soon. These serving vessels hold just about anything and everything from the piping hot winter stews in the deep cold winter months to the refreshing endless salad/grain bowls in the summer.
I for one usually end up making a mishmash of dishes and throw them into a bowl for a quick lunch- it's a quick, easy, and satisfying option for any day of the week. Over the years I've learned a thing or two of what makes a good bowl, I'm definitely not a pro but I am here to share with a thing or two I've learned, and I would love to hear some of your tips too! From my easy veggie side dishes, favourite dressings, etc.
Before we dive into my little guide, I first want to start out by saying that in order to make bowling more enjoyable and easy I recommend meal prepping/batch cooking your fillers. For instance on a Sunday if I know it's going to be a busy week ahead I make a big batch of beans/legumes, grains, veggie dishes (which I have provided below), and some dressings. You can totally pack bowl creations to go for work, school, etc. Add your favourites in and get creative cause that's the best part about bowl life!
1. Choose your leafy base:
For me this can be spinach (spring) , arugula (spring/summer), kale (winter/autumn), romaine, and collards.
2. Add a hearty base:
It's so important to add an element to my bowl that's going to help fill me up. As such, I like to add hearty grains to my bowl which can range from quinoa, brown rice, pearled barley, torn-up rye/sourdough bread, farro, etc.
3. Get that protein in:
As someone who leads a plant-based diet the most common question I get asked is "where do you get your protein?" for me it comes from the batch of green lentils I cooked up on a Sunday, chickpeas, tempeh, edamame, black beans, falafel, and a whole bunch of other plant-based protein goodness that I can get my hands on. For you however it might look different, from a fried egg, to fish, etc. Whichever way you choose to fuel your protein is totally up to you, as bowls are so versatile!
4. Healthy Fats
Adding a source of healthy fats will help keep you satiated for longer. I add things like avocado, nuts/seeds, tahini, olive/avocado oil, and more to help fill me up and keep away any afternoon hanger.
I believe that the roasted veggie dishes that you add to your bowl can make or break them. To be completely honest with you steamed veggies don't excite me (I think this applies to a lot of people too). For me I like to roast veggies in spices, douse them in almond butter after they roast, add even add nuts and seeds to spice it up a bit. Veggies should be celebrated and never boring! I have provided some of my go-to quick veggie recipes below.
Now the last step is to finish dressing your bowl with a good drizzle of dressing. In my opinion no bowl is complete without a drizzle of tahini or a simple blend of oil, acid, and seasonings that I whipped up on a Sunday. If you know me you know how obsessed I am with tahini (the best from Seed + Mill/Soom) or a good drizzle of siracha!
On to the Recipes:
Green Pea + Dill Falafels:
Perfect for making on a Sunday to add as your protein or just to snack on!
- 1 can rinsed + drained chickpeas
- 1 cup of cooked green peas (I just use frozen)
- 1/2 large yellow onion (diced)
- 2 cloves of garlic (minced)
- 1 1/2 tsp cumin
- 2 Tbsp buckwheat flour/oat flour/whole wheat
- 1 tsp baking powder
- 1 tsp dried dill
- 1 tsp lemon juice
- 2 Tbsp olive oil
Method: Preheat the oven to 400F (200C). In a food processor add all the ingredients and blend until the ingredients just come together (we don't want to make hummus here!). Once combined roll 1-2 tbsp worth of batter into balls and repeat approximately 16 times, placing on a lined baking sheet. Bake for 30-35 minutes. Allow to cool and store in a tupperware container in the fridge for up to 5 days.
Spicy Roasted Chickpeas:
- 1 can of chickpeas (rinsed + drained)
- 1 tbsp chilli powder
- 1/2 tsp cumin
- 1 tsp paprika
- 1-2 pinches of sea salt
- 2-3 tbsp olive/avocado oil
Method: Preheat the oven to 400F (200C). In a bowl add the chickpeas, seasonings, and oil. Toss to coat using your hands and evenly place on a lined baking tray. Roast for 30-35 minutes turning halfway.
Cinnamon Maple Roasted Sweet Potato Chunks:
- 2 medium sweet potatoes (peeled + diced into cubes)
- 2 Tbsp cinnamon
- 2 tsp maple syrup
- 2-3 Tbsp olive/avo oil
Method: Preheat the oven to 400F. Coat the sweet potato chunks in the oil, maple, cinnamon, and roast for 30-40 minutes, tossing halfway in between.
Turmeric Curry Roasted Cauliflower:
- 1/2 head of cauliflower (cut into florets)
- 1 tsp turmeric
- 1 1/2 tsp curry powder
- a pinch of black pepper
- sea salt to taste
- 1-2 tbsp olive/avocado oil
Method: Preheat the oven to 400. In a bowl toss the cauliflower, turmeric, curry, black pepper, sea salt, and oil to coat. On a lined baking tray roast for 20-30 minutes. Tossing halfway between cook time.
Tahini Lemon Honey Mustard Dressing:
- 1 tbsp tahini
- 1 tsp honey mustard (I like Tessemae's the best!)
- 1 tbsp lemon juice
- 2-3 tbsp water
Sunshine Turmeric Curry Tahini Dressing:
- 1 Tbsp tahini
- 2 tsp lemon juice
- 1/4 tsp turmeric
- 1/4 tsp curry powder
- 2-3 Tbsp water
Siracha Maple Tahini:
- 1 Tbsp tahini
- 1 1/2 tsp siracha sauce
- 1-2 tsp coconut aminos/soy/tamari sauce
- 2-3 Tbsp water
Spicy Almond Butter:
- 1 Tbsp smooth natural almond butter
- 1 1/2 tsp siracha
- 1/4 tsp garlic chili sauce
- 2-3 Tbsp water
- 2 tsp tamari/soy sauce