BALANCED BOWLS

Preparing a satisfying meal doesn’t have to be complicated. Introducing a creation by nutrition Expert Amy Davis: The Balanced Bowl… read on to find out how to make one for yourself!

Have you ever looked at a recipe, then saw over a bajillion ingredients, then thought, “never mind.” Yeah, me too. Simplicity really is the key when preparing quick, easy, healthful meals. And what is more simple than throwing a few ingredients together in a bowl and calling it a meal? Nothing!

I named this a balanced bowl because I’m obviously obsessed with anything and everything that achieves balance in life.

However, these bowls are nutritionally balanced, too! And I am going to share my top- secret formula so that you can make balanced bowls with any ingredients you have on hand.

HERE’S THE GENERAL FORMULA!
  • 3-4 oz Protein
  • Lots of veggies
  • 1 serving fat
  • ~2 tablespoons of a sauce

MEDITERRANEAN CHICKEN BOWL

RECIPE
1 cooked chicken breast

1 T Italian spices
Salt & pepper
1/4 onion
1/3 orange bell pepper
1/3 red bell pepper
2 T feta cheese
1/4 C hummus
Garnish with basil

This bowl is packed with protein from the chicken, hummus, and feta cheese. And even with all this protein, the animal based saturated fat is kept low since chicken and feta are naturally lower in fat than other options. The sweet sauteed bell peppers add this dish color and added nutrients.

VEGAN APPLE, BROCCOLI, AND GARBANZO BOWL

RECIPE
 1/2 C chickpeas

1 C lightly steamed broccoli
1/2 chopped green apple
1 T sliced almonds
1 tsp apple cider vinegar
1/2 tsp dijon mustard
1 tsp olive oil
Salt & pepper

Made from only plant-based ingredients, this disease fighting bowl is a antioxidant, fiber-rich meal! You can even enjoy this bowl warm or hot, making it an ideal packed  lunch that will earn you savings for your wallet and waistline.


CHILI LIME SALMON AVOCADO

RECIPE
1 Baked Wild Caught Salmon fillet

1 C roasted asparagus
1/4 avocado
1 tsp honey
1 tsp olive oil
juice of 1/2 lime
1/4 tsp chili powder
Salt & pepper

This bowl is an excellent source of heart healthy fats from the salmon, avocado, and olive oil. These good fats actually protect you against heart disease, and keep you full for hours. Reserve this bowl for when you want a hearty, comforting meal!

IMAGES: AMY DAVIS

Amy Davis, RD, LDN is a New Orleans-based Registered Dietitian and food lover keeping it balanced in the Big Easy.  She is currently a nutritionist at SWEGS Kitchen, a health food restaurant concept designing and making nutritious, grab-and-go comfort meals.