Hello, dear readers. In this week’s issue:

• How to build delicious bowls

• The basic formula

• Breakfast bowls that stay with you

• Dinner bowls that beat takeout

• A heart-smart head start

• The calming power of water

How to build delicious bowls

Bowls are having a moment, and for good reason. They're easy to put together, are endlessly customizable, and honestly? They just make healthy eating feel less like a chore and more like an adventure. 

And if there's one thing I've learned, bowls are a perfect way to give leftovers a new life.

The basic formula

Choose your base (1-1.5 cups)

• Grains: Quinoa, brown rice, farro, whole wheat couscous, quinoa, Asian noodles

• Greens: Spinach, kale, mixed greens, arugula, etc.

• Option: Half grains, half greens 

Pro tip: I cook off large batches of nutty, chewy farro and freeze – it reheats beautifully in the microwave. I also always have microwavable packets of rice and rice/bean blends on hand that are ready in 90 seconds.

Add a protein (4-6 oz or ½ cup)

• Chicken (store-bought rotisserie works well), baked or smoked salmon, cooked shrimp, lean steak, hard-boiled eggs, etc.

• Plant-Based: Chickpeas, black beans, lentils, tofu, edamame, tempeh 

• Bonus: sprinkle a tablespoon or two of hemp hearts; these offer a complete protein, Omegas, and healthy fat

Load up on the veggies (1-2 cups total)

• Cooked: Everything from asparagus to zucchini, including roasted sweet potatoes or baby potatoes,

• Raw: Virtually anything that grows, like cucumbers, carrots, tomatoes, shredded cabbage, onions, scallions, mushrooms, etc.

Healthy fats (2 tbsp - ¼ cup)

Avocado, nuts (almonds, walnuts), seeds (sunflower, pumpkin, black or white sesame).

Extra flavor 

Salsa, hummus, tahini dressing, lemon juice, herbs, guacamole, pesto, harissa, etc.

Optional

A sprinkle of cheese or crumbled feta, a dollop of Greek yogurt, pickled onions, olives, etc.

Pro tip: Sheet pan cooking works like a charm here. Cook off a batch over the next couple of days for quick, healthy lunches or dinners. 

Breakfast bowls that stay with you

Start your morning with a base of Greek yogurt, oatmeal, or other grains like grits, farina, or quinoa. Add protein through hard-boiled eggs, nuts, seeds, or a scoop of nut butter. Pile on fresh or frozen berries, sliced banana, pineapple, apples…whatever fruit you have on hand. A drizzle of honey or maple syrup, puréed fruit, maybe some cinnamon, and you're golden. For an added layer of flavor, sprinkle on cocoa nibs, mini-chocolate chips, or coconut.

My personal favorite topping is this addictive gingerbread granola. Pssst…it’s also great on ice cream.

Pro tip: Preparing overnight oats in a mason jar make mornings infinitely easier.

Dinner bowls that beat takeout

When you come right down to it, dinner bowls are deconstructed meals. But for some reason, they somehow taste better. Try a burrito bowl with rice, black beans, salsa, and all the fixings. Or go Mediterranean with quinoa, hummus, roasted veggies, and feta. Even a simple teriyaki bowl with rice, edamame, and stir-fried veggies hits the spot.

The beauty of bowls is that there's no wrong answer. Use what's in your fridge, swap ingredients based on what you like, and get creative. Meal prep a few components on Sunday – cook some grains, chop some veggies, use up a rotisserie chicken, make a big batch of dressing – and you can mix and match all week.

Looking for inspiration? Here’s a great place to start

Related newsletters

Cool Beans

The Fear of Frying

Going With the Grain

Veg Out

In a Pickle

Tired of Cooking? Hit the Sheets!

Pick of the Season: Winter Squash

Did you know…

…that next month is Heart Health Month? Get a heart-smart head start:

• Focus on setting achievable goals for diet, movement, and managing stress management

• Get check-ups to know your cholesterol, blood pressure, and blood sugar levels

• Plan for heart-healthy meals and activities; visit resources like the American Heart Association for current information,  challenges, and food plans

Designing your best life

This week’s tip: spend some time around water. Even in the shower.

Water's rhythmic sounds and visual patterns naturally calm us by lowering stress hormones and heart rate while activating the brain's relaxation response. This phenomenon is called "Blue Mind." From watching ocean waves and listening to a fountain to taking a shower or bath, water enhances mood, mental clarity, and mindfulness, creating an effortless sense of well-being.