Power Up for Healthy Eating

For those attempting to eat healthier in the new year, power bowls may just put an end to the "easy healthy recipe" internet searches. What is a power bowl? Basically, a power bowl is a meal that combines several healthy ingredients with the nutritious and energy-producing abilities to power you through the day. Also sometimes referred to as grain bowls or nourish bowls, power bowls are both beneficial and customizable to individual taste and dietary needs or restrictions. They can be made vegan, gluten-free, keto or however one desires. The ultimate goal of a power bowl recipe is that it be packed with body-fueling proteins and carbohydrates, whether through the use of meat, tofu or protein-rich grains like quinoa. In general, they consist of a base grain, a protein, an array of fresh and/or cooked vegetables, toppings/garnish and a flavorful dressing to bring it all together. Another plus to power bowls is that they require no specific recipe and can be made from ingredients you already have on-hand. As long as there is a nice balance of protein, carbohydrates, greens, vegetables and healthy fats, your power bowl will keep you feeling full for a long period of time and will maintain the body's balance of blood sugar to prevent energy surges and subsequent crashes. So, where to start? First, choose a whole-grain base like brown rice, farro or quinoa with high fiber and a lower glycemic index that won't spike your blood sugar levels. Then, top your base with some green leafy vegetables like mixed greens, romaine, arugula, herbs or whatever else you may have available. Add a serving of protein, such as chicken, fish, tofu or eggs, and a scoop of cooked or raw vegetables, like sweet potatoes, tomatoes, edamame, cucumbers or broccoli. Avocado or nuts and other sources of healthy fats can be added as well. Finish your bowl with your garnishes of choice and a sauce or dressing, which can be as simple as olive oil and vinegar, or a more complex sauce that incorporates your favorite flavors to enhance the bowl. While eating the bowl, ingredients can be stirred together to create a variety of bites, textures, and flavors. In addition to the health benefits, the appeal of power bowls is in their ease of customization with only a few tweaks, and in the advanced preparation opportunity they provide. For example, cooking a large batch of grain early in the week that can be matched at several lunches with different proteins, vegetables and sauce options. Bonus: They can be super-yummy. My go-to salmon and quinoa power bowl combo (seen here in photos) is outlined in detail below. Before baking, I marinate my salmon quickly in a combo of sesame oil, lemon juice, soy sauce and a few sprinkles of Chinese five spice powder or ginger. Quinoa is definitely a preferred grain in my kitchen due to its quick cook time and enjoyable texture (just be sure to follow cooking times and instructions). I also prefer to cook my quinoa in chicken or vegetable stock rather than water to add flavor. Roasting halved Brussels sprouts and diced turnip in olive oil, salt, pepper and garlic adds a boost of tastiness as does the pickled red onion, raw radish and cilantro. The tahini dressing, though, is the cherry on top of this bowl and pulls it all together deliciously. It's chef's kiss good. Give power bowls a go for simple-to-cook healthy eating. For 50 inspirational power bowl recipes, visit fitmittenkitchen.com/50-healthy-power-bowl-recipes. Salmon Power Bowls: Marinated baked salmon Quinoa cooked in chicken stock Garlic-roasted brussels sprouts and turnip Pickled red onion Tahini dressing (see recipe below) Raw radish and fresh chopped cilantro Sesame seeds Tahini Dressing Adapted from loveandlemons.com Ingredients: 1/4 cup smooth, runny tahini 3 Tbsp. water, more if needed 2 Tbsp. lemon juice 1 tsp. extra-virgin olive oil 1 Tbsp. maple syrup 1 tsp. sesame oil 1 small garlic clove, pressed or grated 1/4 tsp. salt Whisk ingredients together in a small bowl until smooth. Add more water as needed to achieve desired consistency of dressing. Do not use dry or hardened tahini for this recipe.