Build A Bowl Instructions!
Rules For Dressings & Sauces:
making your own is ALWAYS better
(1 part vinegar, 3 parts oil, herbs and spices, little to no sweetener such as maple syrup or agave)
less than 1 gram of sugar
whole food ingredients only
should be able to pronounce ingredients and recognize them
organic and natural is best
Learning the art of bowl building will be a game changer for your health goals for sure! It's super easy once you try it a few times! Remember we are aiming for 400 calories of greatness.
1. Add Protein
Animal Protein: 120 calories of organic chicken, white fish, two brown free range, organic eggs (use 1 tsp of coconut oil to prep).
Plant Protein: A combination (2-3 portions) of pinto beans, chickpeas, lentils, black beans, organic tofu, peas, broccoli, wild rice, raw almonds, raw cashews, raw walnuts, edamame, pumpkin seeds, flax seed, avocado, dried apricots, spinach, chia seeds, hemp seeds, quinoa, 2 tbsp of nutritional yeast for flavour.
2. Add Grains
1/2 cup cooked brown rice pasta, quinoa, brown rice, wild rice or …
3/4 cup diced potato or 1oz brown rice vermicelli noodles
3. Add Greenery
1 cup (or more) kale, spinach, chard, or other leafy greens
4. Add Veggies
1 cup (or more) sautéed, roasted, steamed or raw veggies
5. Add Beans
3 tbsp any choice of bean (chickpea, black, pinto, kidney, lentil, etc.). Can cook these up in coconut oil and season with spices, or roast in the oven.
6. Add Flavour
50 calories organic hummus or dressing of your choice (see rules!)