Build a bowl

How to eat more veggies and make delicious meals.


Welcome to how to build a veggie bowl. Take a moment to look around, see what looks tasty to you and build your own bowl. Enjoy!

The Base


Cooked grains are the easiest and  my favourite base for a bowl. Brown, red or black rice, quinoa, spelt, kamut, or wheat berries. All easy to make in a rice cooker. Or use brown rice noodles for an Asian flavour. Choose your favourite and get started building a bowl.


Hot toppings


Smashed garlic potatoes. Steamed kale, broccoli, cauliflower. Roasted eggplant, beets, brussel sprouts, portobello mushrooms, sweet potato strips or peppers. Stir fried carrots, bok choy, peas, broccoli, gay lan or brussel sprouts.


Cold toppings


Use any of your favourite vegetables. Shredded carrots & beets, sliced cabbage,  cherry tomatoes cut in half, cubed long english cucumber, chopped lettuce, sprouts, pea shoots.


Sauces


I have a few faves, Miso Gravy, Peanut sauce and Tahini sauce. If you are in a hurry you can use a commercial variety, but homemade always tastes best!


Protein


Hot and Spicy Tofu cubes, pesto white beans, chickpeas, smoked tofu, falafels, leftover chili, adzuki, black or pinto beans all make great protein sources for your own  bowls.



Extras

Avocado slices, guacamole, salsa or your favourite hot sauce. Roasted unsalted pumpkin seeds, sunflower seeds, peanuts, sliced almonds, hemp hearts all can add extra protein and a little crunch for texture!

 

Wheat Berry, Veg and Miso Gravy


One cup cooked wheat berries, steamed kale, fresh cherry tomatoes, long english cucumber, shredded beets and carrots, red cabbage, pea shoots, roasted pumpkin seeds with warm Miso Gravy.

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Miso Gravy


You can  purchase it at many grocery stores or you can easily make your own (find the recipe here) and use on bowls, steamed veggies, baked potatoes. I have even used it as a warm salad dressing.


Peanut Sauce


There are many commercial varieties, but it easy to make (find the recipe here) and you can use it on bowls or stir fries for extra protein and great flavour.


Tahini Sauce


Another versatile sauce for bowls, falafels or salads. Easily make your own with this recipe.  


Hot and Spicy Tofu Cubes


Dice firm tofu and add to the Hot and Spicy Sauce, stir often and use cold or add to stir fries when vegetables are hot. Remember only cook tofu until hot, too much cooking makes it rubbery.


Hot Veggies


The options are endless. Stir fried, baked, steamed, roasted, grilled. What ever you want to use and works with your flavours. Cooking is about experimenting and enjoying food!


Leftovers


Veggie bowls are great ways to use leftovers. Make Mexican  Rice Bowls with leftover chili, use smashed or leftover baked potatoes, slice roasted  portabellos, any kind of stir fried, steamed or fresh vegetables can be used. 

The building of the Wheat Berry, Veg and Miso Gravy Bowl.

While wheat berries are cooking in rice cooker, shred 2 carrots and one medium sized beet. Cut cherry tomatoes in half and cube long english cucumber. Slice avocado and heat miso gravy. When wheat berries are cooked, steam kale for 3-5 minutes and build your bowl. Wheat berries and kale, miso gravy, fresh vegetables, avocado, pea shoots, pumpkin seeds and more miso gravy. Enjoy. Delicious and nutritious.

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