Follow this template to build your bowl with these fall flavors…
Base: greens and grains (pick one grain and green, or a mix of any of the greens)
- Greens: spinach, arugula, swiss chard, kale, endive, radicchio, mixed greens, shaved Brussell sprouts
- Grains (gluten free): brown rice, wild rice, black wild rice, forbidden rice, millet, quinoa, buckwheat *Be sure to soak grains before cooking or omit them if you don’t tolerate them.
Vegetables (think color and pick at least 3, 1 from each below):
- Raw: shredded carrots, daikon radish, purple cabbage, kohlrabi, peppers
- Cooked: roasted broccoli, onions, cauliflower, eggplant, mushrooms, zucchini, green beans, Brussel sprouts, red and golden beets
- Complex carbs: sweet potatoes, pumpkin, acorn squash, delicata squash, butternut and buttercup squash
Protein:
- Eggs (over easy, soft boiled, or chopped hard boiled), lentils, beans like black, chickpeas, falafel, hummus, cannelini, aduki, edamame, tempeh, tofu; chicken, turkey, beef, lamb, and seafood (tuna, shrimp, salmon).
Dressing + Fat:
- A pre-made dressing of choice, or make your own with an oil base like olive, sesame, or avocado oil; add tahini or almond butter use a little water to thin out; add hot sauce, sea salt, ginger, and garlic. Add more fat for flavor and fullness like avocado, guac, or olives. Nuts and seeds count, too!
- Try one of these:
- Ginger Almond Dressing: 1/4 cup almond or peanut butter, 1/4 cup water, 1 TBS olive, avocado, or sesame oil, 2 TBS wheat-free tamari or coconut aminos, 1 TBS lemon or lime juice, 1 TBS minced ginger, 3 cloves minced garlic, and hot chili sauce to taste or cracked black pepper for less spice. Whisk together all ingredients in a bowl and pour over whatever you like
- Tahini Lemon Turmeric: 1/2 cup tahini, juice from 2 lemons, 1 clove minced garlic, pinch of turmeric, 1/2 TSP of ground cumin, 1/2 TSP sea salt, cracked pepper to taste, 1/3 cup of water, more if needed for desired consistency. Whisk together all ingredients ina bowl and pour over whatever you like.
- Citrus Avocado Dressing: 2 ripe, pitted avocados, 1/4 cup orange juice, zest and juice of 1 lime or lemon, 1-2 TBS water, sea salt and pepper to taste. Place all ingredients in a blender and puree, scraping down sides as needed. Add fresh herbs like basil or cilantro, if desired.
Add ons!
- Sweet: apples, pears, kumquats, pomegranate seeds, quince, unsweetened dried cranberries, berries
- Crunchy: toasted sunflower seeds, pumpkin seeds, pine nuts, cashews, peanuts, slivered or crushed almonds, walnuts, pecans, hazelnuts, macadamia nut, chia seed, cocoa nibs
- Fresh herbs: basil, mint, dill, chives, cilantro, parsley (try mixing two!)
- Something fermented: kraut, drizzle of kefir, or homemade cultured tzatziki sauce.
*Always make enough for 3 meals that week to maximize your time in the kitchen.
