Your family’s new favorite weeknight meal

4 recipes plus endless ideas to create the perfect bowl at home

Hey, Mama!

I don’t know about you… but I frequently find myself in a bit of a rut when it comes to thinking of interesting healthy dinners to cook that the whole family can enjoy. This is especially true as we near the end of the school year. 

I end up making the same old dinners that I know the kids will eat, or getting take-out from the same tried and true go-to’s.  Sometimes, I swap health for convenience while rushing in between kids’ busy schedules, family and work commitments, and my own me-time!

Do you feel me?

Maybe if I just wish hard enough, my fairy godmother will finally grant me a personal chef so I can come home to healthy, home-cooked meals, waiting for me on the pre-set dinner table.

A girl can dream.

In the meantime, our Doral Yard team of culinary experts have some healthy, family-friendly recipes and ideas to offer so you can whip up quick, easy, healthy dinners at the end of the day.

Question: Have you tried serving “bowls” for dinner?

Everyone seems to love a good bowl.

Bowls are fabulous for families because you can layer lots of colors, textures, and flavors, each made simply and nutritiously, and finish it with a tasty sauce that pulls all the flavors together. You can add more of this or that to each family member’s bowl to make it just right for each person.

Maybe Dad likes an extra serving of protein on his. Mom wants more broccoli and marinated kale in hers. Maybe one of the kiddos is a no-sauce kinda guy, while the other loves to load up on shredded carrots and rice, going light on the green veggies.

It’s all good! Everyone can eat the same meal, just a little different to customize each one’s bowl.

How to build a perfect bowl

Layer in a bowl:
·         3-4 ounces of a healthy grain, like tri-color quinoa, forbidden coconut rice, or brown rice. You can also use mixed greens if you don’t want grains.
·         3-4 ounces protein. If you’re aiming for vegetarian bowls, try tempeh, lentils, chickpeas, or black beans. Omnivores can add chicken, beef, shrimp, or others.
·         1-2 scoops of hearty, vibrantly colored vegetables. We suggest roasted sweet potatoes, roasted or sautéed broccoli, marinated kale, roasted Brussels sprouts, spaghetti squash, turmeric cauliflower, sauteed mushrooms, pico de gallo, or other veggies of your choice.
·         A generous squeeze of a globally-inspired sauce.  Try something like a Coconut Curry, Teriyaki, Pesto, Tahini-Citrus (recipe below), or Romesco-style, or another of your choice.
·         Top it with a BOOST! Suggested boosts include sweet potato hummus, avocado, raw roots, pickled veggies, spicy slaw, toasted almonds, pepitas, spicy sunflower seeds, and toasted coconut.

Recipes

Here are four recipes that take barely any time at all.

Fix up your favorite protein like grilled chicken or sautéed tempeh, and layer it in with these tasty components.  Add toasted almonds or nuts of your choice to top off the bowl with a tasty crunch.

Forbidden Coconut Rice

Ingredients
4 ounce canned coconut milk
1 cup water
Pinch of sea salt
1 cup Chinese “forbidden” black rice, rinsed and drained
2 cloves garlic, minced

1. Bring the coconut milk, water, and salt to boil in a 4-quart pot.
2. Add the rice and garlic, reduce the heat to low, and simmer covered for 30 minutes, or until the liquid is absorbed. Adjust the seasonings, if desired.

Sesame Broccoli

Ingredients

4 cups broccoli florets (about 1.5 lbs)
2 tablespoons coconut oil
1 clove garlic, sliced
1 teaspoon lemon zest
2 teaspoons sesame seeds, raw unhulled
½ teaspoon sea salt

1. Blanch broccoli in a large pot of boiling water with salt.  Shock immediately in an ice bath and drain.
2. Heat coconut oil in a sauté pan.  Add the garlic, then the broccoli and lightly char. Season with salt.
3. Remove from the heat and add the sesame seeds and lemon zest

Marinated Kale

Ingredients

1 bunch curly kale
¼ cup olive oil
¼ cup lemon juice
1 teaspoon salt
1 teaspoon black pepper

1. Remove stems from kale, then wash, dry and tear into small pieces.  Place in a large mixing bowl. 
2. In a small bowl, whisk together the oil, lemon, salt, and pepper.
3. Pour the dressing over the kale and begin to massage the kale by hand. Continue until the kale is tender and evenly coated with the dressing. 

Orange Sauce

Ingredients
¼ cup tahini
½ cup orange juice
½ teaspoon orange zest
1/2 teaspoon sea salt
1 tablespoon white miso
1 tablespoon apple cider vinegar
1 teapoon ginger, grated
1 clove garlic
1 teaspoon maple syrup 

1. Blend all ingredients together in a blender.

Watch for more “bowls” ideas and recipes, coming your way!