If you’re looking for a way to kickstart your day or refuel after exercise or a less-than-nutritious couple of days, nutrient-packed whole food bowls are where its at.
These vibrant, one-bowl wonders aren’t just visually stunning—they’re loaded with antioxidants and nutrients to help boost your health and energy. And, bowls are brilliant because they work just as well for breakfast, lunch or dinner.
Here are the building blocks to perfectly balanced bowls every time and a few standout recipes to try.
The power of antioxidants in your bowl
Antioxidants are your body’s secret weapon against oxidative stress and free radicals, which are compounds that can damage cells and lead to chronic illnesses. Think of them as your personal security detail, protecting your cells from harm. Foods like berries, leafy greens, and sweet potatoes are all packed with antioxidants that help reduce inflammation, fight disease, and help to slow down the aging process.
A nice way to start is with a base like quinoa or brown rice, packed with whole grain fibre. Next, add some leafy greens—spinach, kale, or arugula—and top it off with antioxidant-rich ingredients such as roasted sweet potatoes, Brussels sprouts, broccoli or cauliflower.
Plant-based proteins
Next up, it’s time to add some essential proteins. It’s easy to get stuck in the routine of chicken or fish, but plant-based proteins like chickpeas, lentils, and black beans are excellent options that are just as satisfying. Brimming with fibre, these plant proteins help stabilize blood sugar levels, keeping you full longer.
For an added dose of health, try topping your bowl with a healthy fat, like avocado or a handful of nuts. Healthy fats not only make your meal more satisfying, but they also help with the absorption of fat-soluble vitamins like A, D, E, and K.
Pro tip: If you’re craving some crunch, add some pumpkin seeds or sunflower seeds for extra fibre and heart-healthy fats.
Dress it up for extra goodness
A nutrient-rich dressing pulls the whole bowl together. Olive or sesame oil provides heart-healthy fats, while lemon juice, apple cider vinegar, or tahini adds a nice tangy kick.
Spice things up
Boost flavour and health benefits with turmeric (a powerful anti-inflammatory), cumin, cinnamon, or chili flakes. Spices enhance nutrient absorption, making your bowl even better.
Try These 5 Bountiful Meals in a Bowl
Berry Bliss Breakfast Bowl – A protein-packed smoothie bowl with Greek yogurt, berries, bananas, chia seeds, and coconut. Blend up a bowl here!
Omega-3 Salmon Bowl – Grilled salmon over brown rice with edamame, seaweed, and a sesame-ginger dressing. Try this one!
Power Greens & Quinoa Lunch Bowl – Kale, quinoa, roasted chickpeas and a lemon-dijon dressing. Check it out.
Spicy Taco Bowl – Ground turkey or lentils, brown rice, black beans, salsa, and avocado for a Tex-Mex twist. Make it tonight.
Roasted Veggie & Farro Bowl – Sweet potatoes, Brussels sprouts, farro and goat cheese. Get the recipe!
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
